New to Therapy? Start Here

Starting therapy takes courage and vulnerability. Therapy (sometimes referred to as psychotherapy or talk therapy), is a partnership between you and a trained therapist who's there to help you work through mental health challenges. The relationship between you and your therapist sets the foundation for exploring your thoughts, feelings, and behaviors, so that you can understand yourself better and come up with effective ways to cope with whatever life throws your way. Here's everything you need to know about starting therapy, including how to find a therapist in Massachusetts, what to expect in your first session, and next steps.

How to Find a Therapist

Finding the right therapist might feel like looking for a needle in a haystack, but there are some great ways to start your search:

1. Ask Around: Sometimes the best recommendations come from people you know. Many providers you already interact with, such as a PCP, OB-GYN, college counseling center, physical therapist, or psychiatrist, may have a recommendation.

2. Online Directories: Websites like Psychology Today, Mental Health Match, and Inclusive Therapists, have directories where you can search for therapists based on your location, needs, and preferences. It’s a good way to find someone who matches what you’re looking for. You can also check out specialized directories, such as Postpartum Support International (for perinatal mental health), and Open Path Collective (a directory of therapists who provide sliding scale or low cost services).

3. Professional Associations: Organizations like the American Psychological Association (APA) and the National Association of Social Workers (NASW) have directories of licensed therapists. These can be useful for finding professionals with the right credentials.

4. Personal Preferences: Think about what’s important to you in a therapist. Do you have a preference for their specialty or approach? What about their style or demeanor? Perhaps there is an aspect of your own identity that you would like to share with your therapist, such as race, age, or gender identity. This can help narrow down your options.

5. Insurance: Most insurance plans will offer some type of coverage for behavioral health services. If you call your insurance company, they can provide you with a list of providers who are in network. If you have a PPO plan, your insurance will also likely provide out-of-network benefits, which can cover a portion of therapy sessions even if the therapist does not accept insurance.

What to Look for in a Therapist When You're New to Therapy

When you’re new to therapy, it might be hard to know what exactly to look for in a therapist. Here are some things to consider:

1. Credentials and Experience: Make sure the therapist is licensed and has experience with the issues you’re dealing with. Checking their background can give you confidence that they’re qualified to help.

2. Therapeutic Approach: Each therapist has their own unique style, and draws from a range of therapeutic modalities. Look for someone whose clinical approach, as well as their tone and demeanor in session, feels like a good fit for you and your goals. For example, do you want a therapist who is pretty direct, or someone who is more gentle? Do you want someone who gives homework between sessions and uses worksheets, or someone who takes a more conversational and reflective approach? What about the use of humor or cursing in session?

3. Comfort and Connection: The therapeutic relationship is SO important, often more so than any clinical intervention a therapist could use. When you speak for the initial consult call (more on that below), how do you feel just hearing their voice? Do you think you would feel safe opening up to them?

The Consult Call

Many therapists offer a free initial consult call (usually about 15-20 minutes long), and this is a great opportunity for you to get a sense of what working with them might be like. Typically in a consult call, you can expect to:

1. Share Your Needs: This is your chance to talk about why you’re seeking therapy and what you hope to achieve. It helps the therapist understand your situation and see if they’re the right fit for you.

2. Ask Questions: A few things you may want to ask in your consult call are:

   1. How do you build relationships with clients?

   2. What can I expect from our sessions?

   3. What is your experience with (issue you are facing)?

   4. How much do sessions cost and how do I pay?

3. Assess Your Comfort: Pay attention to how you feel during the call. Trust your gut about whether you feel comfortable and if the therapist seems like a good match for you.

   
   

What to Expect in Your First Session

Your first session is like a warm-up for the work you’ll be doing together. Logistical information is covered, and you and your therapist are still in the rapport building phase. Every therapist is different, but here is generally what you can expect in the intake:

1. Getting to Know Each Other: The therapist will introduce themselves and invite you to share a bit about your background and what brought you to therapy. Depending on why you are starting, there may be something in your life that feels hard to talk about. Know that it is okay to share as much or as little as you like in your first session.

2. Discussing Your Goals: You’ll talk about what you hope to get out of therapy. This helps both you and the therapist understand what you’re working towards. Are you hoping for a particular change in your thoughts, feelings, or behaviors? Are you looking to simply process daily stressors with someone? Is there something from your past that continues to impact you? In three to six months, how will you know that therapy is working? What will be different about your life?

3. Exploring the Process: The therapist will explain how therapy sessions usually work, including confidentiality, session structure, and any initial activities or homework.

4. Feeling Things Out: Use this session to gauge how comfortable you feel with the therapist and if their style suits you. It may feel a little awkward meeting someone new, but you should be able to anticipate feeling comfortable with them.

   
   

What Next?

After your first session, take a moment to reflect on your experience. Here’s what you might want to do next:

1. Reflect on Your Feelings: How did you feel about the session? Were you comfortable? Did the therapist seem to understand your needs?

2. Share Your Thoughts: If you have any feedback or concerns, let your therapist know. Open communication is key to a successful therapeutic relationship.

3. Commit to the Process: If you feel positive about the first session, continue with regular appointments. Therapy is a journey, and ongoing sessions can be crucial for making progress.

4. Reevaluate If Needed: If you’re not sure the therapist is the right fit, it’s okay to look for someone else. Finding the right match might take time, and it’s important that you feel supported and understood.

   
   

Starting therapy is an important and personal step towards self-discovery and growth. Remember, it’s okay for the process to take time, and finding the right therapist is often a journey in itself.

If you live in Massachusetts and are looking for a therapist for perinatal mental health, life changes, and anxiety, I’m currently accepting new clients. Feel free to reach out to schedule a consultation; I'd be honored to help you take the next step toward healing and growth.

Disclaimer: The content provided on this blog is for informational and educational purposes only and is not intended as a substitute for professional therapy, diagnosis, or treatment. Reading this blog does not establish a therapeutic relationship. If you are in need of mental health support, please seek help from a licensed mental health professional.