If you are looking for some traditional therapy methods here are some tips to consider when getting started. Traditional therapy is a good way to use benefits and to start exploring healing modalities available. This post focuses on starting therapy and five tips for avoiding frustration and delays on appointment day.
Ways to feel more comfortable on appointment day.
Think through the topics you want to discuss and how often you want to meet.
Research therapy areas and therapists in your coverage or region.
Start calling to schedule right away.
Use the therapy office or insurance company to select your appointment type.
Who I am and why I know about starting therapy.
In these posts, I will discuss my therapy experience, covering what worked and what I wished I had done sooner. Regardless of your situation, this blog will have something beneficial for you.
In this article, you’ll find helpful insights when starting therapy and tips for using your time to get the most.
Tip 1) Write down the topics you want to discuss and how often you want to meet.
When starting therapy, think through the topics you want to discuss. This will be helpful during the appointment process and can help you make the most of the session time. Making notes is recommended for medical appointments, and I have found it helpful for therapy appointments. It is easy to forget something in the moment, especially when diving into emotionally triggering topics. Sharing the list at the start of the appointment will also allow the therapist to help manage the appointment time to touch on everything. Or, if there isn’t enough time, they can take notes for the next session to cover those topics.
If this is the very first time starting therapy, make a list.
Also, take a minute to consider how frequently you’ll want to meet. The starting point is a weekly appointment. You’ll want to consider your schedule and how often you’d like to follow up so you can be ready to schedule appointments. It’s frustrating to want to meet the next week, and nothing is available.
Tip 2) Research Therapy Types and Therapists in your coverage or region.
Finding a good therapist can be challenging. To start, do some research on the therapists in your area. The internet is your friend here, and Psychology Today has a pretty good database and is one resource I have used in the past four years. At this point, the idea is to understand some general areas of practice so you can schedule an appointment. Write down at least three offices or therapists to call. There can be waitlists or appointments that are weeks out, and having a few options will be helpful.
If you’d like to explore the process of selecting a therapist, there’s a post about it here.
Tip 3) When Starting Therapy, Start Scheduling Right Away.
After you have considered the topic areas, you want to cover. Start reaching therapist offices and scheduling appointments right away. Be ready for appointments to be weeks out, especially if you are someone who works throughout the day and needs that evening appointment.
I even had one instance where there was a waitlist. After putting my name on the list, I was contacted about eight months later. I was thankful I did when they emailed me back for a chance to schedule. In another situation, I did not sign the waitlist. When I checked back, they had stopped taking clients altogether. Not finding an appointment can be very unmotivating in an already unbearable situation.
But to get the ball rolling, expect that appointments could be weeks out in a post-pandemic world, and your first pick might have a waitlist. Keep going; put your name on the waitlist, move on to the two or three other places you have found, and congratulate yourself for taking action. (I would commend myself out loud, honestly. If that’s too weird, tell yourself you did an excellent job in your head.)
But what kind of therapy do I sign up for?
Tip 4) Select Appointment Type from the Therapy Office or Insurance Company.
Keep it simple if you’re unsure what therapy area your situations fit into. Individual talk therapy is a great place to start. Times have changed a bit. Choosing therapists used to look like searching through phrases like “behavioral therapy” or “cognitive behavioral therapy,” but the internet has made things a bit more interactive. Most offices list their therapists and a short paragraph on what they specifically work with.
Therapists will even list out if they work with children or families and might list a general topic like trauma or be specific and list something like sexual abuse. If you don’t know, you can call the office and ask if they have therapists who work with situations like sexual assault as a child (or whatever yours is). They can say yes or no; if it’s a yes, ask if that therapist is accepting new patients and how far out their first appointment would be.
You shouldn’t have to identify yourself at this point, and if they ask if you’re interested in scheduling, you can say no; I need to check a few more things and then schedule online later. If you’re comfortable with the scheduler knowing that bit about you, schedule over the phone.
I have even had insurance companies email me a list of therapists within my coverage. Then, I researched them online, reviewing their short bios and strategies.
Tip 5) Before Starting Therapy, Know Your Insurance Coverage.
Speaking of insurance, it would be a good idea to understand your coverage. Knowing how many appointments you have and how much the appointments will cost will keep you from being surprised with a hefty bill later. I have had offices check on this and provide the info; if your office does not check coverage, I would be surprised, but in that case, you need to follow up with your insurance and find out.
Some insurance companies have a limit on the number of appointments that are covered. It is good to know this beforehand so there are no billing surprises, and you can prioritize topics with your therapist. This will also help set session goals and decide the time between appointments. At the very least, when you get to the last session, the therapist will know to set up an exit plan for you to continue progress and have support with resources outside of therapy. Many therapy offices should do this for you, but if they don’t, your insurance company will provide this online or be able to offer it if you call them.
Tip 6) Feeling Comfortable in the Waiting Room.
The act of being in the waiting room was uncomfortable as well. In a large office, you’ll sit and wait for your appointment with people walking in and out, trying not to make eye contact, and it is all awkward. Remember that everyone is there working on their health. If you ever run into someone you know and weren’t expecting. I imagine you’d say hi and leave it at that, but if they ask why you’re there, it is a complete answer just to say I’ve decided to focus on my health this month. It doesn’t matter if you plan on three months or three years. They don’t need to know, and 98% accuracy is ok in this situation.
Another option I encountered was a therapist leaving a big office and transitioning to a smaller private office. I liked them so much that I tracked them down. I found out that a smaller office is one way of circumventing the large waiting room aspect.
This is typically more expensive, but it is an option. They might have their building or a room within a building, and while you’re waiting, you can walk around the courtyard or hallways until it is appointment time. What I liked to do in this case was walk around the courtyard and wait until I saw someone walking from the direction of the office and then head over. It seemed an excellent way to create space, and I walked outside, not just sitting.
If you have other tips and strategies for getting started, 17 years is a long time, and I would love to hear them in the comments! Anything to help make the start-up process more manageable is welcome.
