Many people wonder what psychotherapy is like and whether it would be helpful to them. It can be difficult to judge when no one talks much about what to expect in therapy. This blog post is intended to describe many common aspects of a therapy course. And I will be using the term “therapist” to refer to anyone who provides psychotherapy services which may include clinical psychologists, social workers, counselors, and other specially trained mental health professionals.
Finding a Therapist
Choosing your provider is the first critical step in the therapeutic process. Your goal is to find someone you feel you can trust who has the skills to help you. This will involve some research on your end. Internet searches of therapists in your area can be a good place to start. If they have websites or social media pages, you can learn more about their areas of specialization to ensure it matches your own concerns. If you feel comfortable sharing your issues, it can also be helpful to ask for recommendations from friends, family members, and doctors you trust. Narrow your options and make a few phone calls or send out some emails to potential therapists. Most will offer a free phone consultation where you can share your concerns, learn more about each provider’s skills set, and better determine if it feels like a good match. Practically, it’s also important to consider the convenience of their location, hours of availability, insurance options, and fee structure. Therapists should describe these aspects of their practice prior to the first session.
This Lakefront Psychology Blog post has further description regarding choosing a good time to start therapy.
The First Session
Most people feel uneasy entering the first therapy session. Afterall, this is an unfamiliar situation where you are addressing sensitive, personal concerns. It is your therapist’s job to help you feel comfortable enough to share your concerns and begin developing some trust. The first session often includes a diagnostic interview and perhaps symptom measures to complete. This is how your therapist begins to understand your issues and develop a plan to meet your needs. Therapists often ask direct questions and want to know about your past as well as your present. You may feel quite vulnerable having such a deep, personal conversation with a total stranger. But most people also find relief opening up about their struggles and beginning a process of change. Ideally, you want to leave your first therapy session feeling some confidence that your provider understands you and has the skills to help. While this session is often uncomfortable and tends to stir up emotions, you want to feel hopeful that you are on a path with someone who will help guide you toward greater wellness.
During Therapy Sessions
Effective therapy depends heavily on the quality of your relationship with your therapist. The goal is to feel safe and secure enough to be your most authentic self with unconditional acceptance from your therapist. It is in this place of emotional security that we can look honestly at ourselves and take gradual risks to grow. The specific interventions your therapist takes will depend on your presenting concerns, your therapist’s training/preferences, and your progress. Most therapists call upon a variety of interventions and strategies to determine what is most appropriate for you and best matches your style. Throughout therapy, it is helpful to assess how well you feel you are progressing and communicate this openly with your provider. For example, if you really want to learn specific strategies for managing anxiety while public speaking, tell your therapist this and identify ways to practice skills that readily transfer to your everyday life outside of therapy. If instead you really want to explore difficult relationships from your past, tell your therapist this as well so you can increase your self-awareness and make healthier choices moving forward. Effective therapy tends to feel collaborative, like you’re working as a team.
The frequency and length of therapy depends on a number of factors. When someone is in crisis, therapy sessions tend to occur more frequently, sometimes a few sessions per week. When someone is more stable, therapy sessions commonly occur every other week. Sessions may last 30-60 minutes depending on the approach your therapist takes. Insurance companies may have restrictions regarding the length and duration of treatment as well. You and your therapist can discuss what works best for you to see the most meaningful improvements.
Ending Therapy
Choosing when to wrap up a specific course of therapy is a collaborative process based on your progress toward your current goals. You may feel ready for a break from therapy when your major symptoms and functioning have significantly improved. On the other hand, when you’re feeling more emotionally stable you may find this is the best time to delve even deeper and address underlying patterns or areas for greater personal growth. Continued discussion with your therapist about your goals as they evolve is key to determining when therapy seems to be at a close. You might also consider lack of progress as a sign to take a break from therapy or to look for a new provider.
Therapy is often conceptualized as a tool to use throughout your lifespan as needed, much like going to your primary care physician or dentist. So you can think about going in and out of therapy based on your changing concerns over time. And you may find it helpful to routinely check in with a therapist to ensure you remain on track with your personal goals and wellness.
Written by Suzanne Smith, Ph.D. for the Lakefront Psychology Blog. If you are interested in more original articles about mental health, postpartum issues, wellness, relationships, and parenting, please subscribe to the blog using the button below. If you are interested in scheduling an appointment with Dr. Smith, please contact Lakefront Psychology at 216-870-9816.