You’ve decided that you would like to turn to a therapist to help you navigate your mental health disorder. Congratulations! This is the start of a journey that will hopefully bring you some understanding of your feelings and moods so you can live a healthier life.

But now what?

The first step is to connect with a professional who is accessible and matches what you need. This may be in the form of an individual session or online, depending on where you live and what services are nearby. Talk with your doctor about a referral or scan local listings to see who is available.

Your employer may offer this type of service via an employee-assistance program, so get the brochure and call to arrange your first appointment. You don’t need to tell your manager that you are accessing this service. The company only gets information on how many employees sought help and for what types of therapy, so they can see trends and adapt coverage accordingly. Your work program may only have contracts with certain therapists, so find that out before you set your first appointment.

The time you invest in this key early step will help you find success. It may take time to get results that will take effect, but it will last you a lifetime once you master a set of new skills. For example, you will learn to listen to your thoughts and put them in perspective when your inner voices threaten to derail your day. 

You can get help from a range of healthcare professionals to hone your mental health. Psychiatrists, psychologists, some family doctors, social workers, mental health nurses, counselors. and other therapists offer psychological treatments. Some of them may have professional training while others rely on their experience in a certain type of therapy. If you want to understand their skills better, ask about their qualifications before your first appointment.

Preparing for Your First Appointment

Since this is a new experience, you may be apprehensive about what will happen once you enter the office. The introduction will be quite gentle, with you setting the tone from the outset.

You will likely begin by being asked to tell your story or why you have sought therapy. You can outline what has happened in your life and the thoughts and feelings you’ve been experiencing, plus how they shape how you live. This may be an emotional experience as you will share information that you don’t usually discuss with others. 

Now is a good time to ask your psychiatrist or other therapist questions such as:

• Do you think this therapy will suit me?
• What are the outcomes we can work to achieve?
• How often do I need to see you?
• How long will the therapy last, based on your experience?
• What should I do if I have a crisis?
• How much will this service cost?

You may also outline your goals for treatment, so you can have that target in mind.

After your first session or subsequent ones, you may need some time to process the emotions you’ve just shared. Make sure you don’t book a major work meeting or lunch with a toxic parent right afterward.

How to Get the Most Out of Your Treatment

While you are paying the therapist to work with you, you must be engaged in the process to reap the benefits. 

Here are some tips to help you see your role:

• Be candid as you offer insights that may even surprise you about your life and your inner dialog.
• Provide feedback on how your thoughts are evolving, good or bad.
• Ask questions about the process or whether your experience is ‘normal’ to get reassurance.
• Attend all your appointments, making this a priority.
• Do your homework, no matter how uncomfortable some of the questions or reflections might be. They will push you to truly resolve an underlying issue.

Here is what to expect from your therapist:

• A safe, trusting relationship based on respect
• A treatment plan that is created with your input, designed for your needs
• Adaptation to the treatment plan as your life, insights, and circumstances evolve
• Confidentiality, unless you are becoming a danger to yourself
• A positive and non-judgemental approach with a focus on your recovery as a shared goal

If you don’t feel comfortable with your therapist, you can switch to a different person. This may slow your progress so consider the consequences before making a rash choice.

Online Therapy

If you are in a remote area or cannot attend in-person therapy, you may need to use an online service. Turn to your regional mental health agency for tips about additional resources or check out some online forums.

This is a good option if you have mild symptoms or need a refresh after finishing your initial therapy sessions. However, if you are experiencing disruptions to your life due to serious mental health issues, talk with your doctor about other treatments so you take care of yourself.

Reference: https://www.yourhealthinmind.org/treatments-medication/psychological-treatments