Strategies to Overcome Anxiety About Therapy
Having anxiety about therapy is normal, and there are several ways you can overcome it. The following strategies can transform your feelings about seeking help, and a new mindset can be just what you need to have a positive experience that’s worth the time and effort you put into it.
Understanding the source of the anxiety
It’s always helpful to pinpoint where the intense anxiety symptoms come from. Identifying the root cause of your fear will help you to find the best way to tackle your anxiety triggers. For example, maybe you’re worried about:
- Being judged
- Revisiting old trauma
- The stigma of seeking help
- How long the process will take
- Being vulnerable
- Seeming weak
- Therapy not working
Do your research on the process
Familiarizing yourself with the process can demystify it and reduce some of the anxiety you’re feeling. For example, it might help to learn about different therapy modalities and what to expect from therapy.
Talk to people who’ve attended therapy
If you know someone who’s gone through therapy for generalized anxiety disorder, social anxiety disorder, depression, or something else, hearing about their experience firsthand can be reassuring. It might help normalize the process for you and give you insights into the benefits of therapy, which can ultimately make the whole thing feel less intimidating.
Prepare questions and goals
Some people do better when they have a clear understanding of what to expect from a process. Preparing questions to ask a therapist, learning how to talk to a therapist, and identifying your goals ahead of your first session can help you feel more in control. Also, you can ask your therapist to explain their general process and their therapy style in your first session or consultation call.
“Starting therapy for the first time is scary and anxiety provoking. Not knowing what to expect heightens anxiety. It is helpful to think about what you are hoping to gain during your time in therapy so that you can convey that to the therapist. It is also important to think about the questions you want to ask them. These can include, but not limited to, the mode of therapy they practice, years of experience, educational background, their competency in your specific struggles. Ultimately, there are no wrong questions. If you have them, ask them. The goal of the first session is to help build rapport with you and lessen your anxiety.”
– Minkyung Chung, MS, LMHC
Practice techniques to manage first-session nerves
Anxiety coping skills like deep breathing, mindfulness, or even doing a light workout can help calm your nerves. Try to find a ritual that makes you less anxious about therapy.
“Trying to manage our jitters during our first session is a lot to do. It can be helpful to take breaks in the conversation. It is ok to say that you need a minute or a breather. When our anxiety is high, we don’t always breathe regularly, be sure to take deep breaths to calm yourself. The therapist is patient and will wait or work with you to help you calm those nerves.” Minkyung Chung, MS, LMHC
Choose the right therapist
Finding the right therapist is crucial. Take the time to find someone you connect with and trust. Ask about their approach and if they specialize in your needs, and make sure your personalities mesh well. Above all, don’t be afraid to find someone new if you don’t feel that connection.
Communicate your fears with your therapist
Express your fears and hesitations to your therapist. Mental health professionals are skilled at helping you navigate tough emotions, including anxiety you have about the process. Communicating your worries can lead to a more tailored approach that allows a therapist to adequately address your concerns.
Stick with it for gradual exposure
The longer you stick with it, the more comfortable and familiar therapy will feel. Regular sessions can relieve your anxiety, and gradual exposure ensures you can handle the situation and benefit from the process. Not sure how often you should go to therapy? Consider starting out once a week and adjusting as needed with your therapist over time.
