I’ve found in my work that people tend to be hesitant to receive mental health treatment for a few reasons. Stigma, fear of the unknown, and internalized feelings of being "broken" are among the top reasons. Our culture has stigmatized mental health care for centuries, and we are just now beginning to unravel the fraught history of our societal treatment of people with mental health challenges. The way a person's family of origin spoke about (or did not speak about) mental health also plays an important role in how a person will view themselves if they reach out for therapy. People often worry about the people in their life seeing them differently if they begin therapy.
When clients start the therapy process, they can feel nervous, and they can feel worried that something is wrong with them because they may have been feeling so unlike themselves recently. They might feel worried that nothing or no one will be able to help them. People come to therapy looking for relief and understanding, so I will often validate my clients by reminding them they are taking a very important step forward in prioritizing their mental health and that they are taking care of themselves just by showing up to a first session. It shows that they are motivated and ready for change, even though they may be nervous about starting treatment.
My priority as a therapist is to create a sense of safety and support in the therapy room and in the relationships I have with my clients. Every client has specific and unique needs, so I make sure to work at a pace that is appropriate for each individual client. Some people feel ready to share difficult experiences during the first session, others need weeks or months. There is no timeline for therapy, and allowing a person to trust themselves and their own readiness is crucial to therapeutic progress. I aim to build safety with clients by using a curious, non-judgmental approach, and I normalize their experience if they are feeling hesitant or nervous about starting therapy, and as a matter of face, the therapeutic work often starts with addressing a client's beliefs about mental health treatment and how those beliefs impact the way they see themselves.
If you're feeling hesitant about starting therapy, you're not alone. Many people feel nervous or unsure about seeking professional help for their mental health, but it's important to remember that therapy is a valuable tool for improving your overall well-being.
Here are some tips to help you overcome your hesitations and take the first step towards therapy:
1. Acknowledge your feelings
It's okay to feel hesitant or nervous about starting therapy. Recognize that it's a normal response to seeking help for your mental health, and that it's okay to feel vulnerable. It's important to acknowledge your feelings and work through them in order to move forward.
2. Identify the source of your hesitation
Try to pinpoint exactly what is making you feel hesitant about starting therapy. Are you worried about the stigma surrounding mental health? Are you unsure about what to expect in therapy? Identifying the source of your hesitation can help you address it and move past it.
3. Research different therapy options
There are many different types of therapy available, from cognitive behavioral therapy to mindfulness-based therapy. Researching different therapy options can help you find one that resonates with you and feels like a good fit. Consider reaching out to a therapist to ask questions about their approach to therapy and how it might work for you.
4. Find a therapist you feel comfortable with
Finding a therapist you feel comfortable with is key to a successful therapy experience. Look for a therapist who specializes in the issues you're dealing with and who has a personality and communication style that makes you feel at ease. Many therapists offer free initial consultations, which can be a good opportunity to see if you feel comfortable working with them. Ask these therapists as many questions as you want! There is no such thing as a silly question when it comes to therapy so be sure to get clarity on anything you feel unsure about.
5. Start small
If you're feeling hesitant about committing to regular therapy sessions, start small. Consider scheduling a single session or a short-term therapy program to see how it feels. This can help you get a sense of whether therapy is something that could be beneficial for you in the long-term.
6. Remember that therapy is confidential
Confidentiality is an important aspect of therapy. It's important to remember that what you discuss in therapy is kept private and confidential. This can help alleviate some of the worries or fears you may have about seeking help.
7. Be patient with yourself
Remember that therapy is a process, and it may take some time to see progress. Be patient with yourself and trust the process. It's important to give yourself time to work through the issues you're dealing with and to allow yourself to experience the benefits of therapy.
It’s completely normal to feel nervous or uneasy about starting something you’ve never tried before, especially therapy. The best thing you can do is get all of your questions answered so that you can make a decision to see a therapist that you feel happy and comfortable with. Please feel free to give me a call or reach out through my contact page to talk through any questions you have about starting therapy with me!
About the Author
I am a licensed clinical social worker and owner of Victoria Smith, LCSW, Inc., an online and in-person therapy practice focused on helping young professionals heal from anxiety and burnout, and quiet the critical internal voices of perfectionism. If you’re a California resident, schedule a free consultation call to learn more!