therapy

Starting therapy sessions can be a little nerve wracking, especially if it’s your first time. What’s supposed to happen? What do I talk about? And how do I get the most out of it?

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These are all very normal questions. There are a lot of myths out there, thanks to pop culture, and unfortunately these can be slow to overturn. Also, many people are pretty private about their therapeutic journey, making it even difficult to know what to expect. But don’t worry. Hopefully answering some common questions will ease some of your concerns.

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If you still have questions or concerns after reading through this, please contact me to schedule a free 15-minute phone or video consultation, and we can address any questions you might have.

 

What is therapy like?

Therapy sessions are like little mini problem-solving workshops. Each session, we check in regarding the issue that brought you to therapy, as well as talk about any recent life events that have impacted that issue. And, yes, sometimes we talk about other (seemingly) unrelated issues that have come up. As we explore these issues and unpack your feelings, I will try to provide some insight as to why you might react a certain way, or deconstruct some complicated family relationships. I might then share a mental health concept or technique that could help you cope with the issue or situation, and maybe even encourage you to practice that technique or watch a video about it before our next session. Essentially, you are the expert on you, I am the expert on mental health. And we work together to make sense of your issues and find ways for you to heal and grow.

 

What do we even talk about?

The short answer is everything. Depending on the issue that brought you to therapy, we may stick to one specific issue, or we may talk about just everyday life – even the act of venting can have a positive impact on your outlook.

 

And, there’s nothing stupid to talk about in therapy. I can do my best work when you’re honest about what’s on your mind, whether it’s the state of the world and your place in it, or just a social media post that made you feel bad. Everything is fair game in therapy.

 

How can therapy help me?

Therapy can help you uncover strengths that you never realize you had, or finally understand something from your past that never really made sense before. Therapy helps you learn new skills to deal with life challenges. A successful therapy experience does not mean that you are “cured”. Therapy does not “fix” you, because you are not broken. Therapy is about being learning both internal and external resources to be able to handle the ups and downs in life. Productive therapy is meant to translate to the real world. It should improve your mental health and well-being.

 

What can I expect from my first session?

It can feel a little awkward at first, but some awkwardness is a bit normal in therapy as we get to know each other. And some of those awkward feelings are because the therapeutic relationship is likely different than other dynamic you’ve experienced. It can feel a little uncomfortable at first to have the focus on you, or to share so much about yourself. Take this as an opportunity to allow yourself to be authentic and open-minded.

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The first session is often about getting to know each other, laying the groundwork for our work together, and beginning to make a plan. It’s very normal to feel raw or unexpected emotions during your first session, and sometimes afterward as well. Many people cry during their first session – this also is very normal. You likely have some issue you’ve been carrying and dealing with for a while now, and it can be a relief to finally unpack it. Let it out! That’s what therapy is for!

 

Do I really need therapy? I can usually handle my problems.

Everyone goes through challenging situations in life, and while you may have navigated through some of these difficulties, you may have noticed yourself carrying some ‘baggage’ with you. Sometimes past events or current life challenges start to impact our work, our home life, our relationships, or our ability to manage stress. Having some extra support when you need it most can help you not only survive or handle your problems, but really grow from them.

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In fact, often the most growth occurs when someone has enough self-awareness to realize they need a little extra help. By seeking therapy, you are accepting where you’re at in life, and taking responsibility. You are making a commitment to your own growth. 

 

How can I get the most out of therapy?

Think about what you want to achieve in therapy
What would you like to see different about yourself in attending therapy? Or is there something specific you’d like to discuss, address, or explore? It’s also extremely helpful to be present in sessions. Sometimes life happens, but trying to be mentally and physically focused will positively influence your growth in therapy.

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Be your most authentic self, and let your emotions show
This is one place you don’t have to put on a fake smile, or bottle up your emotions. Your emotions allow me to learn more about what is important to you, what past events still hurt, and also what brings you joy. Part of therapy is helping you navigate difficult emotions and lean in to positive emotions. For our sessions, it’s best to find a setting where you can fully be yourself and let your emotions out.

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Keep the dialogue open
I’m not a mind reader. I can do my best work when you’re open and honest about what’s on your mind, whether it’s the state of the world and your place in it, or just a social media post that made you feel bad. Finding your voice, sharing your opinion, and communicating assertively are also a great practice for your other relationships outside of therapy. 

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Do your “homework” between sessions
I know, I know, homework?! Blech! I actually hate referring to these tasks as “homework” because it feels so formal and school-like, but tasks between sessions are an important part of your growth. Tasks are usually pretty simple, practicing a simple skill or watching a 5-10 minute video, things like that. But to put it bluntly, if you aren’t completing the tasks we discuss between sessions, you probably won’t see the changes you’re hoping to see.

 

Be patient
Progress takes time. And work. The struggles that brought you to therapy weren’t created overnight, and it takes some time to work through things, or unlearn unhealthy thinking patterns. Progress is also not linear, so be kind to yourself when setbacks arise. Changes, especially long-lasting changes, take time. And work.

 

Try not to focus solely on symptom relief
The symptoms may be what brought you to therapy, and we will definitely explore tools to cope with the symptoms. But often the symptoms are not the root of the problem. For lasting change and growth, we still need to figure out what caused the symptoms to begin with. Sometimes this means exploring unhealthy cycles or choices, unpacking past trauma, or sometimes exploring parts of your childhood. The majority of our therapy will be focused on the here and now, but exploring a bit of your past can help us make connections, understand why you’ve felt stuck, and help you make the lasting changes you seek.

 

What about medication vs. psychotherapy?

It is common knowledge in the mental health field that the long-term solution to mental and emotional problems cannot be solved by medication alone. (1) Sometimes medication may help manage symptoms on a short-term basis, but it’s not treating the actual problem beneath the symptoms. This is where therapy comes in. Research has shown that long-term change and growth happen through therapy, or a combination of therapy and the right medication. (2)

 

Do you take my insurance, and how does that work?

I accept the health insurances listed below, but also accept those using out-of-network benefits with other insurances. Sessions are conveniently billed directly to your health insurance company. Once the claims are processed, your health insurance company notifies me of your portion, and I will send you a statement for any copays or fees due at that time.

• Blue Care Network (BCN)

• Blue Cross Blue Shield (BCBS)

• Health Alliance Plan of Michigan (HAP)

• Meridian Medicaid

• Some other Medicaid plans

 

Please note that I do not call to check your mental health benefits. If you are uncertain about your mental health coverage, you may want to contact your health insurance provider (check the back of your insurance card for a phone number), and ask about your coverage for outpatient mental health visits and/or telehealth visits.

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If you have a health insurance not on this list, or do not have health insurance, please contact me. I will do my best to work with your health insurance, or we can also discuss the cash rate for sessions. Please also note, if for any reason your health insurance does not cover services, or your insurance is cancelled, it is your responsibility to pay for services.

 

Does what we talk about in therapy remain confidential?

Confidentiality is one of the most important components of the therapeutic relationship. Productive therapy requires a significant amount of trust, which means confidentiality is essential. For that reason, you can expect that what we discuss in session will not be shared with anyone.

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There are a few situations where breaking confidentiality may be required by state law and professional ethics. These include:

• Suspected past or present abuse or neglect of children, adults, and elders to the authorities, including Child Protection and law enforcement, based on information provided by you or collateral sources.

• If I have reason to suspect you are seriously in danger of harming him/herself or has threated to harm another person.

 

When you begin therapy, you will receive a written copy of my confidential disclosure agreement, outlined in the “Privacy Practices” form. This is called “Informed Consent”. The “Privacy Practices” form also explains that, by law, I cannot share any of your information without your written permission. At the start of therapy, I will have you sign to allow me to share your information with your health insurance company, for billing purposes. No further information will be shared with any other individuals or companies without your written consent.

 

If you have questions about any of my confidentiality practices, or situations where breaking confidentiality may be warranted, please contact me.

 

 

References

(1) How Do I Choose Between Medication and Therapy? American Psychological Association (2017, July). https://www.apa.org/ptsd-guideline/patients-and-families/medication-or-therapy

(2) John Hunsley, Katherine Elliot and Zoé Therrien (2013, Sept. 10). The Efficacy and Effectiveness of Psychological Treatments. The Canadian Psychological Association. https://cpa.ca/docs/File/Practice/TheEfficacyAndEffectivenessOfPsychologicalTreatments_web.pdf