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.
Starting Therapy
These posts offer insights drawn from years of studying effective healing processes, covering what tends to work, common mistakes, and practices that can deepen the value of therapy.
Whether you’re new to therapy or returning with new intentions, you’ll find practical strategies here to help you maximize your time, build true capacity, and move forward on your healing path.
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. 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.
In many therapy settings, waitlists are common — and navigating them can become part of the healing journey itself.
It’s not unusual for someone to put their name on a waitlist, only to be contacted months later with an opening.
For those who commit early, that delayed opportunity can become a crucial turning point.
In contrast, choosing not to join a waitlist or hesitating too long sometimes means losing access altogether, as many providers periodically close their books to new clients.
The difficulty of simply securing an appointment can add another layer of challenge to an already overwhelming process — but staying persistent, and knowing that healing is a long game, can make all the difference.
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.
n many healing journeys, securing access to therapy can require patience and persistence.
Waitlists are common, and months can pass before an opening becomes available.
Those who commit early often position themselves to receive the opportunity when it arises.
Hesitation, by contrast, can lead to missed windows, as providers frequently close to new clients when capacity is reached.
The process of finding support may feel like an additional test — but maintaining focus, trusting the timing, and remembering that healing unfolds over the long arc, not in urgent moments, is key to remaining steady.
Tip 5) Before Starting Therapy, Know Your Insurance Coverage.
Before beginning therapy, it’s important to understand your insurance coverage.
Knowing the number of sessions available and the potential out-of-pocket costs can prevent unexpected financial strain later.
Many therapy offices will verify coverage on your behalf, but it’s essential to take personal responsibility for confirming the details directly with your insurance provider if needed.
Sovereign healing begins with clear foundations — including clarity around the structures that support your growth.
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.
Waiting rooms can sometimes feel awkward or exposed — especially in larger therapy offices where clients come and go regularly.
It’s important to remember that everyone present is there to prioritize their health, just like you.
If you happen to encounter someone you know, a simple acknowledgment is often enough. Should the conversation turn personal, it is always appropriate to say, “I’m focusing on my health this season,” without offering further details.
Your healing is sacred. The specifics belong to you.
For those seeking more privacy, some therapists offer sessions in smaller private offices or suites, where the experience can feel less public. In such settings, clients often make use of courtyards, hallways, or nearby outdoor spaces while waiting for their appointment time — offering both movement and privacy.
Choosing an environment that supports your sense of safety and sovereignty is an important part of building a strong foundation for healing.
