Steps to Help You Prepare to Begin Therapy
Starting therapy can feel intimidating or overwhelming. Readiness looks different for everyone, but here are some key areas to consider as you prepare for this meaningful step in your healing journey.
Mental and Emotional Readiness
Preparing emotionally and mentally helps you get the most out of your sessions. Here’s how:
1. Acknowledge the Step You’re Taking
- Recognize that starting therapy is a courageous decision.
- It’s normal to feel nervous or unsure.
- Expect a range of emotions, and know that you won’t always feel “better” right after every session.
2. Explore What You Want to Work On
- Reflect on what you hope to heal or change.
- Ask yourself:
- What patterns or behaviors do I want to shift?
- What emotions feel overwhelming?
- Write down your thoughts—your therapist will help you create a clear treatment plan.
3. Be Willing to Be Honest
- Honesty with yourself and your therapist allows for deeper healing.
- You don’t need to share everything at once, but be open to exploring difficult parts of your life.
4. Understand That Growth Isn’t Linear
- Healing can be fast or slow, with ups and downs along the way.
- Feeling stuck at times is part of the process.
- Progress may not always be visible, but it’s still happening.
5. Practice Self-Care Outside of Sessions
- Therapy is only one part of your growth.
- Apply the skills you learn between sessions.
- Prioritize your mental, emotional, and physical health to support the work you’re doing in therapy.
6. Remember: You’re Not Alone
- Therapy is more common than you might think:
- Over 55 million adults in the U.S. seek therapy each year.
- In 2022, about 23% of U.S. adults saw a therapist.
- In Utah, around 1 in 6 adults are receiving mental health care.
Financial Readiness
Being financially prepared can reduce stress and create space for real progress, especially if you’re choosing private pay therapy.
7. Clarify Your Therapy Goals
- Are you looking for short-term support or long-term growth?
- Do you want to focus on a specific issue or overall personal development?
- Are there certain therapy modalities (e.g., Brainspotting, EMDR, CBT) that resonate with you?
- Research different approaches and choose a therapist trained in the method that fits your goals.
8. Consider Frequency of Sessions
- Most clients start with weekly sessions.
- As progress is made, frequency may shift to biweekly or monthly.
- Discuss what to expect with your therapist early on.
9. Budget for Therapy Like Any Other Priority
- Add therapy to your monthly budget alongside essentials like rent and groceries.
- Set up a Health Savings Account (HSA) or Flexible Spending Account (FSA):
- These can often be used for therapy—even without insurance.
- Check with your plan administrator to confirm eligibility.
- View therapy as an investment in your overall wellbeing—emotionally, socially, professionally, and physically.
Time and Energy Commitment
Therapy is most effective when you make space for it in your schedule and daily life.
10. Protect Your Therapy Time
- Block out your session time in your calendar and stick to it.
- Create mental space before and after sessions to reflect and process.
- Let those closest to you know that this time is important and non-negotiable.
11. Minimize Distractions
- Turn off your phone or put it on Do Not Disturb.
- Make your environment quiet and private during your session.
12. Reflect on Your Priorities
- Remind yourself why you’re investing in therapy.
- Stay connected to your “why” on days when it feels hard.
13. Accept That Change Takes Time
- Real change is rarely quick—it requires patience and consistency.
- Give yourself permission to grow at your own pace.
If You’re Not Quite Ready, That’s Okay
If you reach out and discover you’re not quite ready to begin, there’s no shame in that.
- Readiness is a process, and it’s different for everyone.
- We’re here when you’re ready to take that next step toward healing.
- When the time comes, we’ll be honored to walk alongside you.
Here are additional articles on preparing to begin therapy:
