Overcoming Anxiety about Therapy
Even though therapy has become much more normalized in our society, many people still feel some trepidation about actually going to therapy. Maybe they believe it can be effective, but whenever they think about trying it, they get nervous and uncertain and think “eh, maybe not right now.”
Guess what? That’s normal. For many people, the mere thought of starting therapy can bring up anxiety. Today’s blog is meant to acknowledge and normalize that anxiety. I don’t want you to think you’re alone; you’re certainly not. Therapy can be intimidating to start!
So, let's delve into why therapy can be anxiety-provoking for people both with and without anxiety disorders, then explore some ways to overcoming the fear.
Understanding the Anxiety
Starting therapy can be daunting for many reasons. Here a few fears I commonly see:
1. Fear of Judgment: Many individuals worry that a therapist will judge them for their thoughts, feelings, or behaviors. Maybe you’ve been judged a lot in your life. Maybe you already judge yourself something fierce. It can be hard to imagine a non-judgmental space, but that’s literally what therapy is meant to be. Therapy is a judgment-free zone where you can let your fears, hopes, shame, secrets, what-have-you out!
2. Fear of the Unknown: Stepping into therapy means entering uncharted territory. The unknown aspects of what therapy entails—from the process itself to the potential outcomes—can trigger anxiety. What if I don’t know what to do? What if I don’t have anything to say? What are they going to want to know about? What if I’m too messed up for them to help? Your brain can throw so many what-if’s at you. And learning to work through the fear of uncertainty is actually a very common objective in therapy!
3. Fear of Vulnerability: Therapy often involves opening up about deeply personal experiences and emotions. This vulnerability can be terrifying for people who struggle to open up or are feeling some deep-seated shame about parts of themselves. It can tie back to the fear of being judged or rejected if we reveal all of ourselves to another person. Therapy should be a safe space to practice being vulnerable.
In therapy, vulnerability is not a weakness—it's a courageous act that is celebrated. Your therapist is there to provide support and guidance as you navigate through your challenges. Remember, therapy is a collaborative effort between you and your therapist.
4. Fear of Change: Even positive change can be unsettling. The prospect of confronting and addressing underlying issues can stir up that fear of the uncertainties that change may bring. We get comfortable and complacent where we are, even if we aren’t really fulfilled or happy there. Many of us avoid change, and we know therapy will probably encourage facing it and possibly creating it.
Overcoming the Anxiety
Again, I really want to emphasize that feeling anxious about therapy is completely normal. And it doesn’t need to stop you from getting help.
Here are some steps to help ease the process:
1. Educate Yourself: Learn about what therapy entails. Understanding the therapeutic process can demystify it and reduce anxiety about the unknown. (Check out my blog post on what to expect your first session)
2. Research Therapists: Find a therapist who specializes in what you’re seeking help for and with whom you feel comfortable with. Reading reviews or asking for recommendations can help. Looking over a potential therapists’s professional Instagram or Facebook and checking out their website will give you further insight into them. You can also start with requesting a consultation call that will be brief but quickly give you a sense of what they are like.
3. Start Slow: Begin by reaching out for an initial consultation or appointment. You can start with small steps to ease into the therapeutic relationship. Maybe you start with an email.
4. Communicate Your Concerns: Share your worries and anxieties with your therapist right from the outset. A good therapist will understand and help you through the steps of the therapeutic process. They will normalize and validate how you feel. You’ll find you can move forward even if you’re anxious.
Reaching Out and Preparing for Your First Session
Taking that first step towards therapy requires courage and determination. Here's how you can prepare for your initial session:
1. Make the Call: Pick up the phone or send that email. Fill out their contact form on their website. Initiating contact is the first step towards getting the help you need.
2. Write Down Your Thoughts: Before your first session, jot down what you hope to achieve from therapy and any concerns you have. This can guide your conversation with the therapist. And you can go in feeling a little more prepared and organized.
3. Be Open-Minded: Approach therapy with an open mind. Remember, this is a safe space designed to help you heal and grow.
4. Patience and Persistence: Therapy is a process. Be patient with yourself and the therapeutic journey. Change takes time. Go at your own pace and don’t try to rush your healing process.
If you're struggling with anxiety about starting therapy, know that you're not alone. Sharing your worries and fears with a therapist is the first step. By acknowledging and addressing these anxieties, you're taking proactive steps towards your well-being. And sometimes just speaking our fears aloud can take away some of their power.
While it's natural to feel anxious about therapy, remember that it's a space designed to foster growth, healing, and self-discovery. Take it one step at a time, be patient with yourself, and trust in the process. Embrace vulnerability, and let therapy become a transformative journey towards a healthier, more fulfilling life. We can do hard things, and we can do them scared and anxious!