It is far too frequent that I hear about how unhelpful peoples therapy experiences have been. Here are a few tips for having a better experience in the future. Don’t give up on yourself. 

1.      Going to therapy is a commitment of time and money, but most importantly it is a commitment to yourself.  It’s saying “I am worth this time and money.” That is the beginning of the therapeutic process.  If you can’t say ‘I am worth the time and money,’ that’s okay.  It is in the action—in the doing it—that the belief begins to form.

2.      Who you choose matters. Yes, it can matter what their credentials are, what their background is, what their theory base is and what they specialize in. The first thing to consider is What is your intention behind going to therapy? This will help you decide what type of therapy you want (more on this next). Along with finding a therapist that fits with your intentions, you need to feel a connection, a sense of safety, and care from your therapist. Feeling safe with your therapist is one of the biggest factors in having success in therapy.  I tell every one of my clients they will usually know by the end of our first session whether I am the right fit for them.  If you have a hard time trusting and/or feeling connection, give yourself 2-3 sessions. You are in control of your therapeutic experience.  It’s okay to shop around, I encourage it! 

3.      What is your intention in going to therapy?  What is it that is happening in your life today that you want to change, accept, or learn about? Depending on the problem—- anxiety, depression, trauma, phobias, addictions, wanting more confidence, emotional intelligence, spiritual development, accountability—-whatever it may be, look for therapists that have certifications and/or specializations in what you are hoping to get help with. 

4.      All therapists are not created equal.  Request a phone consultation before scheduling.  Ask questions—ask them how they plan to work with you based upon your particular issue, ask them what type of training they have and what their certifications are.   See if what they say feels good to you. For example, if you are hoping to get coping skills to manage your issues, but don’t want to look at how the experiences from your childhood may be affecting your life today—then I am probably not the therapist for you (and that is okay).  You would find this out in the first two minutes of a phone consultation with me. Every therapist takes a different approach in their work and thank goodness, right?! Not everyone wants to dive into their childhoods. You get to choose your therapy experience.

5.      When you don’t know what you want or need.  Sometimes, you don’t know what the issue even is or what kind of therapy you want, you just know you want something to change. That is okay, too (I feel like this is the majority of people).  Say that in your phone consultation and ask the therapist what their approach is in working with clients.  If what they say feels good to you, go for it! If it feels blah, heavy or just not quite right keep calling. The right therapist for you is out there. 

6.      When you are in crisis. A crisis can look different for everyone—suicidal thoughts, substance use, panic attacks, domestic violence, etc. Calling or texting a crisis line can be very helpful (see resources below). For immediate help call 911 or go to the nearest emergency room. 

We all have moments in our lives when support is helpful. If you’re curious about trying therapy, have questions or just want to see if it’s the right thing for you I encourage you to call someone, ask questions and start the process. You are worth it. (Go back to #1. ?)

Crisis Line Resources

Crisis Text Line
Text HOME to 741741
https://www.crisistextline.org/

Suicide Prevention Lifeline
1-800-273-8255
https://suicidepreventionlifeline.org/

Substance Abuse Helpline
1-800-662-4357
https://www.samhsa.gov/find-help/national-helpline

National Domestic Violence Hotline
1-800-799-7233
https://www.thehotline.org/

Panic Disorder Information Hotline
1-800-647-2642
https://www.mentalhelp.net/anxiety/panic-attack-hotline/

Veterans Crisis Line
1-800-273-8255
Text 838255
https://www.veteranscrisisline.net/

For immediate help call
911
https://www.911.gov/

Copyright © 2021 Chelsey Fjeldheim, Courage Speaks Counseling