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A Comprehensive Guide to Beginning Therapy for the First Time

Jasmine Jaquess

Therapy is an investment

It is a marathon not a race

You are worth the investment

It takes time to heal!

Starting therapy for the first time can be scary, but I promise its worth it. Its a necessary step to prioritize your well being. You may not know what to expect beginning therapy for the first time. I am here to help break down the mystery of therapy and help you prepare for what to expect. Please know, there is no right way to do therapy! Everyone’s session looks different and that is good. You want personalized care, not a cookie cutter therapy.

What is the difference between therapy, counseling, psychiatry, and psychology?

Its important when finding the right care for yourself who to reach out to. I am going to give you some general insight, but know that in some cases these can overlap.

Psychiatry: This is the person I recommend going to for medication management, does some talk therapy, but not always a specialization.

Psychology: Typically does assessments and testing, but clinical psychologists and counseling psychologists offer therapy and counseling.

Counseling: Counseling tends to be focused on building coping skills and whole body focus.

Therapy: Tends to be the deep therapeutic work that you usually thing about. So trauma processing, psychodynamic therapy, attachment and so on.

Note, therapy and counseling on most counselors and therapists websites are interconnected. Social workers and counselors offer the same services. Counseling is a specific field focused on the whole person and tends to stray away from the medical model of the DSM. For social workers, they tend to be more systems and social justice oriented. However, this is based on schooling, not based on the therapists and counselors individual theoretical orientation. So everyone has their own approach. I would r4ecommend vetting your therapist to make sure its a good fit.

Preparing Yourself for Therapy

Identify Your Goals:

Its important to know and understand what your goals are before therapy. What I mean by this is why are you attending therapy and what would you like to work on. Before your initial appointment, take some time to reflect on what you hope to achieve through therapy. Are you seeking help with anxiety, depression, relationship issues, or something else? Having a clear understanding of your goals will guide your therapeutic journey. Please note that you don’t have to have a drawn out SMART goal or treatment plan, that is what your therapist is for. They will help you with this. However, its good to know that you have a purpose for therapy. Otherwise, you are likely to be uncertain what your purpose for therapy is.

Choose a Therapist Wisely:

Everyone has their own preference when it comes to therapy. Its important to make sure you feel comfortable and connected with your therapist. A bad fit would be that your therapist reminds you of your horrible science teacher from high school. I always say therapy is for everyone, but not every therapist is for everyone. That’s ok! You can meet with a therapist a few times and realize the connection is not there. You will not hurt your therapists feelings. Do the research see what kinds of therapists are in your area. Research if you prefer in-person or telehealth. Online therapy can be just as effective as in person therapy, but everyone has their own preferences. I would recommend researching therapists in your area who specialize in the issues you're facing. Consider factors like their experience, approach to therapy, and whether you feel a connection with them during a consultation.

Gather Information:

See what kind of therapy you are seeking. I can give you some insight into a variety of therapies, but know that for a lot of people, you may find that multiple therapies can help or that an integrative approach works. For me, I have training in many therapies, and that’s why I take a personalized and integrative approach with my clients. For you strictly CBT could work. To each their own. When considering therapy, it’s helpful to understand what each approach focuses on. Here’s a breakdown of the therapies I offer:

  • ACT (Acceptance and Commitment Therapy): Helps you accept your thoughts/feelings while committing to actions aligned with your values.

  • DBT (Dialectical Behavior Therapy): Focuses on emotion regulation, distress tolerance, and improving relationships.

  • CPT (Cognitive Processing Therapy): Effective for trauma, targeting harmful thought patterns.

  • CBT (Cognitive Behavioral Therapy): Addresses negative thoughts and behaviors to improve emotional responses.

  • Narrative Therapy: Helps reframe your personal story in empowering ways.

  • Somatic Techniques: Connects body awareness with healing trauma.

  • Mindfulness: Enhances present-moment awareness to reduce anxiety.

  • Attachment/Psychodynamic Therapy: Examines early relationships to heal and understand current relational patterns.

Each can be tailored based on your needs, offering a flexible, integrative approach.

Address Payment Concerns:

If you have insurance, clarify your coverage for mental health services. This will help you avoid any unexpected costs. At Black Bold and Learning Therapy we only offer private pay and sliding scale upon request. For the most part many practices who are OON (out of network), The reason is because therapy is an investment and often times we are are trying to help clients get the most of therapy. Using insurance can be very beneficial too, but can sometimes limit the support you can get such as sessions, types of therapy, and options for therapists. Additionally, if you are not familiar with sliding scale, its important as your therapist about this. For example, I offer sliding scale, but I offer a reduced number of options for sliding scale. This is to make private pay care more accessible for individuals looking for care or specialized care.

Questions to Ask Your Therapist

  1. Here are some new questions that someone might want to ask their therapist, especially during their first session:

    1. What can I expect from therapy?
      Understanding the structure and process can ease initial nerves.

    2. How long do you typically work with clients?
      Helps set realistic expectations for the duration of therapy.

    3. What are your specialties?
      Knowing if the therapist has experience with your specific challenges is essential.

    4. What does progress look like in therapy?
      This helps clarify how success is measured.

    5. How do you handle confidentiality?
      Important for building trust and feeling safe.

    6. What approach do you use, and why?
      Gives insight into the therapist's style and if it matches your needs.

    7. What happens if we don't 'click'?
      A good therapist should be open to discussing referrals if needed.

    8. How do you set goals in therapy?
      This can reveal how structured or flexible the process might be.

    9. How should I prepare for our sessions?
      Helps you know if there’s any homework or thought processes to engage in.

    10. What are your policies around cancellations or emergencies?
      It’s practical to understand how logistics work upfront.

What to Expect During Your First Session

Your initial therapy session is often used to build rapport with your therapist and establish the foundation for your therapeutic relationship. Expect to discuss your history, symptoms, and goals. Your therapist may also ask questions to gain a better understanding of your background and experiences.

Tips for Success in Therapy

  1. Be Open and Honest: Share your thoughts, feelings, and experiences openly. The more honest you are, the more effective your therapy will be.

  2. Be Patient: Therapy is a process, and it may take time to see results. Be patient with yourself and your therapist.

  3. Do Your Homework: If your therapist assigns homework or exercises, make an effort to complete them. These can be valuable tools for reinforcing therapeutic concepts.

  4. Don't Be Afraid to Ask Questions: If you're unsure about something, don't hesitate to ask your therapist for clarification.

Starting therapy is a significant step toward improving your mental health. By preparing yourself, asking the right questions, and actively participating in the process, you can maximize the benefits of therapy and achieve your goals. Remember, you're not alone, and seeking help is a sign of strength.

Ready to Try Online Therapy in Colorado?

Ready to take the next step toward your healing journey? Let’s work together to find the best path for your emotional well-being. Whether you’re dealing with anxiety, trauma, or seeking more clarity in life, I’m here to provide a safe and supportive space. Reach out today to schedule your first session with Black Bold & Learning Therapy in Colorado and discover the benefits of a personalized, integrative approach to online therapy.

Other Services

In addition to individual therapy, I offer the following specialized services: