Preparing for Therapy

There are many care practices that have a certain rhythm to them. I recall the first time I went for a pedicure, and my body felt so stiff, overstimulated, and just in awe of so many options that I simply couldn’t make up my mind regarding the type of spa, the nail color, the essential oil, and all the other specifications! So much so that I got overwhelmed and decided I would return a different day for the appointment, ha!

 

Therapy can be like that. When clients come for mental health counseling to me, and claim that it is there first time, I make it a priority to explore what they understand by therapy, and how they prepare for it. The second part of this question- how they prepare for it often throws some people off guard! However, preparing for therapy (just like knowing type of a haircut you want, or pedicure you are hoping for) can help you make the most of the 50-minute meeting, and the longer counseling journey.

 

I offer 3 tips each for before, during, and after therapy sessions to help you make the most of your money, emotional energy, and time!

 

Before your appointment:

 

  1. During the days running up to your appointment, make note of thoughts, feelings or even concerns that are bubbling up for you. It may be helpful to have a notebook, or a note on your phone where you can jot down your reactions and thoughts
  2. Go on a walk, or meditate, or journal to reflect on the most recent counseling session. What were some insights that you gained? What have you done with those thoughts and feelings since then? Did you make any changes in your actions?
  3. On the day of your therapy, check if you are well-rested, hydrated, and in a comfortable place (if it’s a telehealth appointment) to do the emotional labor that is an integral part of therapy.

 

During the appointment:

 

  1. It may be tempting to focus on 13 different concerns and squeeze them all into the one session. To make the most of your time, it may be helpful to focus on one to two topics, so that your therapist can help you process it, and recommend appropriate changes
  2. Keeping your distractors away can be immensely helpful. I get distracted by my phone a lot, so it may be helpful for someone like me to keep their phone on silent and leave it in a bag
  3. Allow yourself to slow down and engage in silence if that helps your process and absorb the emotional topics. Therapists are mostly very comfortable with silence. Take up your full space, and allow your mind and body to slow down.
  4. Bonus tip for telehealth: Taking the appointment call from our couch or even bed can seem tempting. Help your mind and body understand that this is a valuable commitment and that you wish to take your mental health seriously. Dress, and prepare your environment (to the extent that you can) in a way that helps you get into the mental health work.

 

After the appointment:

 

  1. In trauma and grief work, a lot of emotional energy is spent. You may find yourself feeling tender, frustrated, or just snappy. After your appointment, give yourself permission to feel your feelings. Being kind to yourself is especially needed right now, after you have disclosed some deep vulnerabilities to another person.
  2. Caring for your body, even in the smallest way helps! I encourage clients (who can) to drink a tall glass of water right after therapy. Choose a snack or drink of your choice to help your body regain the energy.
  3. Once your mind and body come back to baseline, write down or record your thoughts about the session somewhere (e.g., personal journal). That way you can reflect on the session in an accurate way when you prepare for the next appointment.