Preparing for Therapy
Engaging in therapy is a significant financial and emotional commitment. There are a number of positive steps you can take to get the most out of any type of therapy.
It could help to ask yourself a few questions beforehand:
- Is there anything else I need to get help with first?
For example, if you are struggling with housing or financial issues you may benefit from seeking support for those issues elsewhere before engaging in therapy. Therapy can often prove to be significantly more effective when clients are able to engage in sessions without dealing (or being distracted by) external pressures caused by the instability of difficult living conditions or money problems.
- What has caused me to choose therapy at this time?
It can be useful for us to explore what led you to access therapy now. It could be really helpful to reflect on your journey to this point and to consider what thoughts and feelings you’ve had that have prompted your referral at this time.
- How do I feel about the idea of engaging in therapy? Am I ready to explore my emotions, feelings, thoughts and behaviour? Do I feel able to open up about things that are very personal to me, or which I may find challenging to talk about?
Take some time to consider what worries you might have about the therapy process, or any concerns about working with me as your therapist. You may be new to the idea of therapy and may be concerned about the idea of being open to or feeling judged by others, or you may have an aversion towards bringing to mind certain thoughts and memories or sitting with difficult emotions in the company of others. Or you may even have had a bad experience of therapy before and want to avoid that happening again. Please consider raising these concerns in your first session with me so that they can be addressed.
- What needs to change in order for me to feel better, or what do I want to get from (or achieve through) therapy?
It's OK to come to therapy feeling unprepared - I expect to help my clients design their therapy as they go through the process. However, it can help to think about those aspects of your life which may need to be addressed in order for you to experience change in the way you think and feel. Or to set some small goals which you feel are achievable. There are no right or wrong reasons to seek therapy. Try to understand what brought you to therapy and how you hope to leave. I can help you with this if you struggle to understand how therapy might be able to help address your difficulties so that we can work towards you reaching a shared goal.
- What do I need to address first?
Problems often don't come in neat little packages. Often people have a number of difficulties or issues they would like to address through therapy. There may be immediate issues that feel like a burning priority for you to work on before other problems. If you feel that this is the case, it helps me to know about them. For some people though it can feel impossible to determine which problem is the most pressing in which case I can help you to understand the role that those difficulties may be having on your mental wellbeing, and rationalise with you as to which issues might benefit from sooner attention, bearing in mind the resources available to you (both internal and external) at various stages of therapy. Therapy is often most productive when it’s introspective, so it’s a good idea to pinpoint what is weighing on you the most and what you’re hoping to achieve from therapy.
Preparing a Timeline
It is often valuable for me to have an understanding of your life, including your childhood experiences, your early development, your family, and the parental model you experienced. Our beliefs about ourselves and the world around us are often formed (or at least heavily influenced) in this early part of our life and this will very likely influence our behaviour for the rest of our adult life. It’s equally important for me to establish this background for clients who may have had balanced, loving and nurturing childhoods as it is for me to establish if you had abusive or difficult childhood experiences because this will also have influenced the formation of your values and beliefs about life. It can be very helpful to have a rough timeline of your life in our minds when working together.
For some people, there are parts of their life that they can’t remember very well, or it may be that some of their past feels too painful to talk about initially. If this is the case, don’t push yourself too hard to think of these times, just let me know that there is a sensitive time in your life so that I can exercise caution when discussing it.
Enlisting support
Therapy can be an incredibly rewarding process and bring about significant life change and improvement. The journey towards these changes can also be difficult sometimes. Some people (not everyone) have supportive people in their lives who can be recruited to offer help and support when needed. If these people exist, it helps to be able to identify them with me in advance as they can be useful cheerleaders for you in the future when they’re needed. It doesn’t matter if you can’t yet think of people you trust enough to help you with such private and difficult things as this will be something you can work on as part of the therapy.
Have realistic expectations and above all, be kind to yourself!
Therapy can be extremely beneficial but is not a magic cure-all. Please make sure that your goals are realistic and manageable and that you understand that therapy is a process that requires a lot of work and a significant commitment from you, both financially and in terms of it's demands on your emotional resources.
Remember that change takes time. Don’t worry if you feel like you haven’t made any big strides during your first session. Therapy is an ongoing process, and one session will almost certainly not solve all your problems! The length of therapy varies from person to person - the important thing is to stick with it, keep working towards your goals and celebrate the small steps that all lead to a greater understanding of yourself and your difficulties and, equally important, towards a realisation of your personal qualities and achievements.
For a long time, the stigma around mental ill health has prevented many people from seeking help. It's not easy to seek help for your mental health, so if you’ve taken the step to do so that itself definitely merits giving yourself credit for your bravery. Mental health is just as important as physical health, so seeing a therapist to maintain good mental health shouldn’t be perceived as any different than exercising to maintain good physical health.
In preparing for therapy its useful to consider making whatever changes you feel capable of in any one of the following domains. Doing so has the potential to increase your activity levels, sense of empowerment and connectedness with others - all valuable advantages to have in entering therapy. Depending on your previous experiences and current difficulties some of these may feel easier than others, but the Cognitive Behaviour Model teaches us that, if we're able to, effecting even small changes in our behaviour can sometimes have quite profound impacts on the ways we think and feel about ourselves. There are many other benefits to be had and some of these are captured below.
Benefits of Activity
Exercise can be a helpful adjunct to professional treatment when it comes to managing symptoms of depression and anxiety. However, whilst exercise has been shown to have positive effects on mental health, it is important to recognise that depression and anxiety are complex conditions that may require a comprehensive professional approach.
Engaging in regular physical activity has been found to have a positive impact on mental health through:-
1. Release of endorphins: Physical activity stimulates the release of endorphins, which are chemicals in the brain that act as natural mood boosters. Endorphins can help reduce feelings of stress, anxiety, and depression, and promote a sense of well-being.
2. Reduced symptoms of depression and anxiety: Exercise has been shown to be an effective supplementary treatment for mild to moderate depression and anxiety. It can help alleviate symptoms such as low mood, irritability, and worry. Regular exercise can also improve self-esteem and increase feelings of self-confidence.
3. Stress reduction: Engaging in exercise helps to reduce the levels of stress hormones, such as cortisol, in the body. It can also provide a distraction from daily worries and promote relaxation.
4. Improved cognitive function: Exercise has been associated with improved cognitive function, including better memory, attention, and problem-solving skills. It can enhance brain health by promoting the growth of new neurons and improving the flow of oxygen and nutrients to the brain.
5. Increased social interaction: Many forms of physical activity involve social interaction, such as team sports or group fitness classes. Socializing and connecting with others through exercise can reduce feelings of loneliness and improve overall mental well-being.
6. Better sleep quality: Regular physical activity can help regulate sleep patterns and improve sleep quality. Getting enough restful sleep is crucial for maintaining good mental health and reducing symptoms of stress and anxiety.
Exercise has been shown to have positive effects on symptoms of depression and anxiety. Here are some specific symptoms that can be alleviated through regular physical activity:-
Depression:
1. Low mood: Exercise can help improve mood by increasing the release of endorphins, which are natural mood-boosting chemicals in the brain. It can help lift the feelings of sadness and hopelessness associated with depression.
2. Lack of energy and fatigue: Engaging in regular physical activity can increase energy levels and reduce feelings of fatigue. Exercise promotes better sleep, which can also contribute to increased energy during the day.
3. Loss of interest and pleasure: Depression often diminishes interest in activities that were once enjoyable. Exercise can help restore interest and pleasure by engaging in physical activities that are enjoyable and rewarding.
4. Poor concentration and decision-making: Exercise has been shown to improve cognitive function, including concentration and decision-making abilities. It can help sharpen focus and enhance mental clarity, which can be impaired by depression.
Anxiety:
1. Excessive worry and nervousness: Exercise can help reduce anxiety symptoms by providing a healthy outlet for excess energy and tension. It can help calm the mind and redirect anxious thoughts.
2. Restlessness and irritability: Physical activity can help release pent-up energy and reduce restlessness and irritability associated with anxiety. It can provide a sense of calm and relaxation.
3. Sleep disturbances: Anxiety can disrupt sleep patterns and lead to difficulties falling asleep or staying asleep. Regular exercise can promote better sleep quality and regulate sleep patterns, which can alleviate sleep disturbances.
4. Muscle tension and physical discomfort: Anxiety often manifests as muscle tension and physical discomfort. Engaging in physical activity can help release muscle tension, improve flexibility, and promote overall physical well-being.
Impact of Trauma
Trauma can have a significant impact on social support networks ie the resources and assistance that people receive from their relationships with others. Having social support available plays a crucial role in coping with and recovering from traumatic experiences but the experience of trauma can often significantly limit or impact a person's capacity to trust and connect with whatever social support may be available, or diminish their motivation or confidence to build social networks where none exist.
Here are some ways in which trauma can affect social support networks:-
1. Disruption of relationships: Trauma can disrupt existing relationships, including family, friends, and community connections. The effects of trauma, such as psychological distress or changes in behaviour, may strain relationships and lead to a breakdown in communication and support.
2. Isolation and withdrawal: Individuals who have experienced trauma may withdraw from social activities and isolate themselves from others. They may feel a sense of shame, guilt, or fear of being judged, leading to a reluctance to seek support or share their experiences.
3. Trust and intimacy issues: Trauma can erode trust in relationships and make it challenging to develop or maintain intimate connections. Individuals may struggle to open up and trust others, fearing potential retraumatization or betrayal.
4. Negative self-perception: Trauma can negatively impact an individual's self-esteem and self-worth. This can lead to feelings of unworthiness or a belief that they are a burden to others, making it difficult to seek or accept support from their social network.
5. Changes in social roles and identity: Trauma can disrupt an individual's sense of identity and change their roles within their social support networks. They may no longer feel like the same person or struggle to fit into their previous roles, leading to a sense of disconnection from others.
6. Stigmatization and judgment: Some individuals who have experienced trauma may face stigma or judgment from others, which can further isolate them from social support networks. This can be particularly true for certain types of trauma, such as sexual assault or abuse.
It is important to note that while trauma can impact social support networks, it does not mean that all relationships will be negatively affected. Some individuals may find that their relationships become stronger and more supportive after trauma, as they find solace and understanding from loved ones.
Rebuilding and strengthening social support networks after trauma is a vital part of the healing process. This may involve seeking professional help, joining support groups, connecting with others who have experienced similar trauma, or engaging in activities and hobbies that promote social interaction. It is crucial to have patience with oneself and to surround oneself with understanding and empathetic individuals who can provide the necessary support during the recovery journey.
