So you’ve decided it’s time to speak with a mental health professional who can guide you. Go you! Deciding to see a mental health professional is a huge step that requires courage. A lot of people who give therapy a shot give up after their first few sessions, feeling like it’s not for them.
Finding the right therapist can be a trial and error process. Putting in some effort to determine how to get what you need is key to a successful experience. Here are some tips for getting the most you can from therapy.
Identify what you want to take away. Is it learning strategies for coping with stress? Or working through unresolved feelings from a traumatic experience? Setting a goal for yourself can help you get clear on what you ultimately want to walk away with. Your therapist will also ask you this in your initial sessions, so it’s helpful to have identified your goals beforehand.
Do your research. Determine what’s important to you in a therapist and do your homework. Do you want to work with a black therapist? Or someone who specializes in sexual trauma? Psychology Today and Therapy for Black Girls are two resources that can help you find a therapist based on criteria such as geographic location, ethnicity, and specialty areas.
Remember, they don’t have to like you. It’s human nature to want to come across as likable as possible. But when it comes to your therapist, don’t worry about all of that. Your relationship with your therapist is meant to be a safe space where you can share your ugly without fear of judgment. How can you make progress on you if don’t reveal the areas that need work?
Speak up! Your therapist may share ideas for treatment that aren’t in line with what you want. If you aren’t comfortable with suggested treatment routes such as medication, or if your therapist steers conversations into areas you aren’t ready to explore, don’t hesitate to push back. Your therapist is there to serve as a guide, but at the end of the day, it’s your journey.
Do the work! Growth isn’t confined to the hour you spend with your therapist routinely. There will be assignments that push you outside
Track your progress. Keep a regular journal or record video entries throughout the time period you spend in therapy. Tracking your progress can help you to process what you’re learning about yourself and remind you how far you’ve come in reaching your goals.
Admit when you and your therapist aren’t a match. Choosing a therapist is like dating. A therapist may seem like a perfect match on paper, but once you begin seeing each other regularly the vibe may be off. If you don’t feel comfortable with your therapist, don’t feel that you have to stick it out. Move on and continue looking for a therapist that is more in line with what you need.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
