Updated 8/29/24

Starting therapy might be the best thing you can do for yourself. That doesn’t mean the counseling process is always easy in the beginning. If you’ve never done it before, knowing how to start therapy can feel overwhelming. Still, the end result can be so rewarding and life-changing that most people agree therapy is worth it.

This guide will help you with every step of the process in starting therapy. From finding the right therapist to understanding which type of therapy might work best for you, to preparing and committing to the process…we’ve got it all here for you. Keep reading to learn more about how you can get started with in-person oronline therapy.

Licensed Therapists OnlineNeed convenient mental health support? Talkspace will match you with a therapist within days.Start therapy

Licensed Therapists OnlineNeed convenient mental health support? Talkspace will match you with a therapist within days.

Licensed Therapists Online

Need convenient mental health support? Talkspace will match you with a therapist within days.

Start therapy

Let Your Guard Down & Don’t Let Stigmas Get In the WayOne of the biggest hindrances to knowing how to start therapy can often be letting go of the perception you have of therapy in the first place. Our society often makes it seem like asking for help with mental health issues is a bad thing. The reality though is that taking the plunge and deciding that you’re ready to start living your best life, and then actually doing the work, is one of the best things you can do. In fact, mental health treatment can be a huge act ofself-care.Let’s walk through the steps of how to start your journey to use therapy to improve your mental, emotional, and psychological health.Understand Therapy Costs and Insurance OptionsBefore starting therapy, it’s essential to have a clear understanding of the costs involved and how they align with your financial situation.Therapy costscan vary widely depending on the therapist’s qualifications, location, and the type of therapy you choose. Many therapists offer a sliding scale fee based on income, which can make therapy more accessible. Additionally, check to see if yourinsurance covers therapyand whether your chosen therapist is in-network. Some online therapy platforms may offer more affordable options and flexibility with payment plans. Understanding these financial aspects upfront can help you plan and avoid unexpected expenses, ensuring that you can maintain consistent therapy sessions over time.

Let Your Guard Down & Don’t Let Stigmas Get In the Way

One of the biggest hindrances to knowing how to start therapy can often be letting go of the perception you have of therapy in the first place. Our society often makes it seem like asking for help with mental health issues is a bad thing. The reality though is that taking the plunge and deciding that you’re ready to start living your best life, and then actually doing the work, is one of the best things you can do. In fact, mental health treatment can be a huge act ofself-care.

Let’s walk through the steps of how to start your journey to use therapy to improve your mental, emotional, and psychological health.

Understand Therapy Costs and Insurance Options

Before starting therapy, it’s essential to have a clear understanding of the costs involved and how they align with your financial situation.Therapy costscan vary widely depending on the therapist’s qualifications, location, and the type of therapy you choose. Many therapists offer a sliding scale fee based on income, which can make therapy more accessible. Additionally, check to see if yourinsurance covers therapyand whether your chosen therapist is in-network. Some online therapy platforms may offer more affordable options and flexibility with payment plans. Understanding these financial aspects upfront can help you plan and avoid unexpected expenses, ensuring that you can maintain consistent therapy sessions over time.

Consider the Type of Therapy You Need

Not all therapy is equal. It’s important to understand some of the majortypes of therapytechniques. This way, you can determine which one might be best for your goals and needs. Deciding what you want to get out of your therapy journey up front can help you focus and work towards healing.

“Honing in on what you are hoping to achieve in therapy will allow you to narrow your search for a therapist. Consider all aspects of the therapy, including your background (i.e. cultural influences, family histories, etc.). Keep in mind what type of therapist may feel more comfortable for you. Perhaps it’s a specific gender, cultural background, or area of expertise.”

Talkspace therapist Minkyung Chung, MS, LMHC

Types of therapy:

Search For a TherapistOne of the most important parts of the entire therapy process is going to be knowinghow to find the right therapistfor mental health services. The role of atherapistis unique. They need to be someone you can trust, are comfortable opening up to, and who you respect. You also need to feel confident in their ability to help you. So,what kind of therapist do you need?Make sure that as you look for a potential therapist, you ask about specialties, qualifications, and experience. This can be particularly important if you’re hoping to reach a specific goal for your mental health condition. For example, if you’re grieving, find a qualified therapist with extensive counseling experience in thestages of griefand overcoming trauma or loss. This will be hugely beneficial in terms of how much growth and progress you make in therapy. This is the same for finding mental health professionals who specialize intherapy for anxiety, depression, or any other specific mental health condition.Tips for finding the right therapist:Get a recommendation from a friend, family member, or loved one you trustLook online and read biographies or other client reviewAsk your family doctor or primary care providerCheck your health insurance’s website for a list of in-network therapists you can choose fromLook for a Good FitFinding a potential therapist who fits your personality and who you can be comfortable with is important. Even if the first person you find ends up not working out, don’t give up the fight. It’s OK to look for a different therapist. The last thing you need is to get stuck with abad therapist. The important thing is that you stick with your commitment to getting the individual therapy you need.“There is no one-size-fits-all when it comes to therapists. It’s important to find the right therapistfor you.It’s vital to feeling secure and building a trusting, working relationship. The journey of therapy can be challenging. The therapist will be your anchor and your guide. It starts here — so feeling comfortable is the best way to build a strong foundation.”Talkspace therapist Minkyung Chung, MS, LMHC

Search For a Therapist

One of the most important parts of the entire therapy process is going to be knowinghow to find the right therapistfor mental health services. The role of atherapistis unique. They need to be someone you can trust, are comfortable opening up to, and who you respect. You also need to feel confident in their ability to help you. So,what kind of therapist do you need?

Make sure that as you look for a potential therapist, you ask about specialties, qualifications, and experience. This can be particularly important if you’re hoping to reach a specific goal for your mental health condition. For example, if you’re grieving, find a qualified therapist with extensive counseling experience in thestages of griefand overcoming trauma or loss. This will be hugely beneficial in terms of how much growth and progress you make in therapy. This is the same for finding mental health professionals who specialize intherapy for anxiety, depression, or any other specific mental health condition.

Tips for finding the right therapist:

Look for a Good Fit

Finding a potential therapist who fits your personality and who you can be comfortable with is important. Even if the first person you find ends up not working out, don’t give up the fight. It’s OK to look for a different therapist. The last thing you need is to get stuck with abad therapist. The important thing is that you stick with your commitment to getting the individual therapy you need.

“There is no one-size-fits-all when it comes to therapists. It’s important to find the right therapistfor you.It’s vital to feeling secure and building a trusting, working relationship. The journey of therapy can be challenging. The therapist will be your anchor and your guide. It starts here — so feeling comfortable is the best way to build a strong foundation.”

Prepare Yourself for TherapyThere isn’t much you need to do to prepare for your first therapy session. Agood therapistwill guide you every step of the way.You’ll likely have to fill out some basic paperwork with your personal information and your insurance details. You may be asked to complete a brief questionnaire or write a short explanation about why you’re seeking therapy.Beyond that, there really won’t be much a therapist asks you to do before your initial session together. One thing you can work on before you actually go into the first session is attempt to create an elevator pitch of your reasons for seeking therapy. Try to come up with a succinct, clear, simple explanation that expresses your ultimate goals.Have an idea of what to expectYour first therapy session will primarily consist of you giving background information to the therapist. You’ll go over why you want therapy and what your goals are. The therapist will explain their philosophy, their process, and other expectations they have for your work together. They’ll probably handle some housekeeping items like their payment process and what their cancellation policy is.“It’s okay to be nervous about the first meeting. Just remember that therapists are here to help the client. Focus on what you need and ask questions along the way. Therapists expect to orient you but also expect you to have a lot of questions along the way.”Talkspace therapist Minkyung Chung, MS, LMHCThe great thing about virtual therapy is that it can eliminate some of the awkwardness you might feel at a first in-person therapy session.Decide how often you plan to meetOften, therapy sessions are once a week for an hour at a time. But depending on the severity of your needs, your budget, the style of therapy you go with, and what the therapist suggests, you may agree to work together more often or decide to space appointments further out. For example, you might discover that bi-weekly or weekly sessions work best for you.Consider your availabilityWhen beginning therapy, it’s crucial to consider your availability and how it aligns your overall healing process. Balancing the commitments of family, work, and personal life with therapy sessions is essential for maintaining consistency andgetting the most out of your therapyjourney. Before scheduling your initial session, take a moment to realistically assess when you can be fully present for therapy. This might involve arranging childcare, adjusting work hours, or even communicating with family members about your needs during this time. Understanding your availability not only helps in setting a practical schedule with your therapist but also ensures that you are not overextending yourself. Agood therapistwill appreciate your need to integrate therapy into your life without causing additional stress.

Prepare Yourself for Therapy

There isn’t much you need to do to prepare for your first therapy session. Agood therapistwill guide you every step of the way.

You’ll likely have to fill out some basic paperwork with your personal information and your insurance details. You may be asked to complete a brief questionnaire or write a short explanation about why you’re seeking therapy.

Beyond that, there really won’t be much a therapist asks you to do before your initial session together. One thing you can work on before you actually go into the first session is attempt to create an elevator pitch of your reasons for seeking therapy. Try to come up with a succinct, clear, simple explanation that expresses your ultimate goals.

Have an idea of what to expect

Your first therapy session will primarily consist of you giving background information to the therapist. You’ll go over why you want therapy and what your goals are. The therapist will explain their philosophy, their process, and other expectations they have for your work together. They’ll probably handle some housekeeping items like their payment process and what their cancellation policy is.

“It’s okay to be nervous about the first meeting. Just remember that therapists are here to help the client. Focus on what you need and ask questions along the way. Therapists expect to orient you but also expect you to have a lot of questions along the way.”

The great thing about virtual therapy is that it can eliminate some of the awkwardness you might feel at a first in-person therapy session.

Decide how often you plan to meet

Often, therapy sessions are once a week for an hour at a time. But depending on the severity of your needs, your budget, the style of therapy you go with, and what the therapist suggests, you may agree to work together more often or decide to space appointments further out. For example, you might discover that bi-weekly or weekly sessions work best for you.

Consider your availability

When beginning therapy, it’s crucial to consider your availability and how it aligns your overall healing process. Balancing the commitments of family, work, and personal life with therapy sessions is essential for maintaining consistency andgetting the most out of your therapyjourney. Before scheduling your initial session, take a moment to realistically assess when you can be fully present for therapy. This might involve arranging childcare, adjusting work hours, or even communicating with family members about your needs during this time. Understanding your availability not only helps in setting a practical schedule with your therapist but also ensures that you are not overextending yourself. Agood therapistwill appreciate your need to integrate therapy into your life without causing additional stress.

Commit to the ProcessFor therapy to be successful, you need to be as open and dedicated as possible to the process. The more you put into it, the morebenefits of therapyyou’ll experience. There can, and likely will be, tough times along the way, but the reward is well worth everything you put into your healing process.Be open and vulnerableMake sure that you come to your therapy sessions as open and vulnerable as your comfort level will allow. It’s natural to feel like you’re stepping way outside your comfort zone, but part of becoming mentally and emotionally healthy is working through things that you’ve probably pushed down or been afraid or unwilling to face for quite some time. The more vulnerable you can be, the more quickly you’ll see results and feel the changes therapy can offer.Don’t expect your therapist to have all of the answersTherapists are educated and skilled in their profession, and the good ones can seem like they are miracle workers, but remember that they’re human. They won’t be able to give you all the answers, and truthfully that’s not something that would benefit you anyway.Think of your therapist as a guide. They’ll walk with you throughout the process and help you make better choices and healthier decisions. At the end of the proverbial day, your therapy is yours. You make the choices. You make the decisions. You are the one who’ll grow — and it will be worth it.Don’t rush the processSome therapy techniques are intended to be short-term processes. That said, you can’t rush through the process. If you’re hoping to get the most effective results, it’s wise to let the process work for you, in the time that it should naturally take.If you’re even thinking about how to start therapy, you’ve already taken a huge step. Take pride in the fact that you’re willing to look for mental health care when you need it. You are a strong person, and you deserve it. If you’re ready to get started, connect with a qualified therapist at Talkspace for effective and affordable online therapy with or without insurance.

Commit to the Process

For therapy to be successful, you need to be as open and dedicated as possible to the process. The more you put into it, the morebenefits of therapyyou’ll experience. There can, and likely will be, tough times along the way, but the reward is well worth everything you put into your healing process.

Be open and vulnerable

Make sure that you come to your therapy sessions as open and vulnerable as your comfort level will allow. It’s natural to feel like you’re stepping way outside your comfort zone, but part of becoming mentally and emotionally healthy is working through things that you’ve probably pushed down or been afraid or unwilling to face for quite some time. The more vulnerable you can be, the more quickly you’ll see results and feel the changes therapy can offer.

Don’t expect your therapist to have all of the answers

Therapists are educated and skilled in their profession, and the good ones can seem like they are miracle workers, but remember that they’re human. They won’t be able to give you all the answers, and truthfully that’s not something that would benefit you anyway.

Think of your therapist as a guide. They’ll walk with you throughout the process and help you make better choices and healthier decisions. At the end of the proverbial day, your therapy is yours. You make the choices. You make the decisions. You are the one who’ll grow — and it will be worth it.

Don’t rush the process

Some therapy techniques are intended to be short-term processes. That said, you can’t rush through the process. If you’re hoping to get the most effective results, it’s wise to let the process work for you, in the time that it should naturally take.

If you’re even thinking about how to start therapy, you’ve already taken a huge step. Take pride in the fact that you’re willing to look for mental health care when you need it. You are a strong person, and you deserve it. If you’re ready to get started, connect with a qualified therapist at Talkspace for effective and affordable online therapy with or without insurance.

Sources:1. Research shows psychotherapy is effective but underutilized. https://www.apa.org.https://www.apa.org/news/press/releases/2012/08/psychotherapy-effective. Published 2012. Accessed November 8, 2021.2.2. Psychoanalytic Psychotherapy | APsaA. Apsa.org.https://apsa.org/content/psychoanalytic-psychotherapy. Accessed November 9, 2021.

Sources:

  1. Research shows psychotherapy is effective but underutilized. https://www.apa.org.https://www.apa.org/news/press/releases/2012/08/psychotherapy-effective. Published 2012. Accessed November 8, 2021.2.

  2. Psychoanalytic Psychotherapy | APsaA. Apsa.org.https://apsa.org/content/psychoanalytic-psychotherapy. Accessed November 9, 2021.

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