Overcoming Anxious Feelings About Therapy

Deciding to seek therapy is brave, but it can also cause a range of emotions, including anxiety and stress. Therapy can seem scary, especially if it’s your first time. The idea of opening up to a stranger can feel foreign. You might worry about being judged or feel nervous about confronting painful experiences from your past. If you can relate to feeling anxious about therapy, know that your feelings are both common and normal. 

Recognizing that you have anxiety about therapy can help you create a more positive experience. Read on to explore some misconceptions about therapy sessions that might be playing into your anxious thoughts. You’ll also learn coping skills and strategies to overcome your fear, so you can get the most out of your treatment.  

Common Misconceptions That Contribute to Therapy Anxiety

Some people are hesitant to get therapy because of widespread misconceptions they’ve heard. Understanding and debunking these myths will offer clarity and comfort if you’re worried.

It’s only for severe mental health issues

It’s a common (and incorrect) belief that therapy is only for people with severe or profound psychological problems. Therapy is not only for people in crisis. In reality, it can be hugely beneficial for a wide range of issues. Therapy can help you manage stress, improve relationships, or work on personal growth and self-discovery. Yes, therapy can also be effective in helping you overcome trauma, but it’s just as valuable if you’re looking to grow as a person.

Only weak people need therapy

The stigma that seeking help is a sign of weakness is one of the most significant mental health disservices of our time. It takes strength and courage to acknowledge you’re struggling with your mental health condition and to be willing to do something about it. Even more so, therapy helps build your mental resilience and become even stronger. 

A therapist will judge you

Many people resist getting help because they fear a therapist will judge them for their problems, lives, choices, or past. Therapists undergo extensive training to be nonjudgmental and provide clients with a safe and supportive environment. If your therapist were to judge you, that would be a clear sign that you are working with a very bad therapist.

You’ll need therapy forever

Some people think therapy has to be a long-term commitment that takes years. There’s no set time frame for how long the process will take, and how long therapy lasts will vary from person to person. While some issues might need extensive treatment, many therapeutic approaches are designed to be short-term and can offer coping tools and insights fairly quickly. Research shows that about 50% of people see improvement within 8 sessions, and 75% feel better after 6 months.  

You have to talk about everything

The idea that you must disclose every last detail of your life can be overwhelming. In therapy, you control the pace and the content you share. A good therapist respects your boundaries and understands your need to work within your comfort levels. 

Strategies to Overcome Anxiety About Therapy

Having anxiety about therapy is normal, and there are several ways you can overcome it. The following strategies can transform your feelings about seeking help, and a new mindset can be just what you need to have a positive experience that’s worth the time and effort you put into it.

Understanding the source of the anxiety

It’s always helpful to pinpoint where the intense anxiety symptoms come from. Identifying the root cause of your fear will help you to find the best way to tackle your anxiety triggers. For example, maybe you’re worried about:

• Being judged
• Revisiting old trauma
• The stigma of seeking help
• How long the process will take
• Being vulnerable
• Seeming weak
• Therapy not working

Do your research on the process

Familiarizing yourself with the process can demystify it and reduce some of the anxiety you’re feeling. For example, it might help to learn about different therapy modalities and what to expect from therapy.

Talk to people who’ve attended therapy

If you know someone who’s gone through therapy for generalized anxiety disorder, social anxiety disorder, depression, or something else, hearing about their experience firsthand can be reassuring. It might help normalize the process for you and give you insights into the benefits of therapy, which can ultimately make the whole thing feel less intimidating.

Prepare questions and goals

Some people do better when they have a clear understanding of what to expect from a process. Preparing questions to ask a therapist, learning how to talk to a therapist, and identifying your goals ahead of your first session can help you feel more in control. Also, you can ask your therapist to explain their general process and their therapy style in your first session or consultation call.

“Starting therapy for the first time is scary and anxiety provoking. Not knowing what to expect heightens anxiety. It is helpful to think about what you are hoping to gain during your time in therapy so that you can convey that to the therapist. It is also important to think about the questions you want to ask them. These can include, but not limited to, the mode of therapy they practice, years of experience, educational background, their competency in your specific struggles. Ultimately, there are no wrong questions. If you have them, ask them. The goal of the first session is to help build rapport with you and lessen your anxiety.”

– Minkyung Chung, MS, LMHC

Practice techniques to manage first-session nerves

Anxiety coping skills like deep breathing, mindfulness, or even doing a light workout can help calm your nerves. Try to find a ritual that makes you less anxious about therapy.

“Trying to manage our jitters during our first session is a lot to do. It can be helpful to take breaks in the conversation. It is ok to say that you need a minute or a breather. When our anxiety is high, we don’t always breathe regularly, be sure to take deep breaths to calm yourself. The therapist is patient and will wait or work with you to help you calm those nerves.” Minkyung Chung, MS, LMHC

Choose the right therapist 

Finding the right therapist is crucial. Take the time to find someone you connect with and trust. Ask about their approach and if they specialize in your needs, and make sure your personalities mesh well. Above all, don’t be afraid to find someone new if you don’t feel that connection.

Communicate your fears with your therapist

Express your fears and hesitations to your therapist. Mental health professionals are skilled at helping you navigate tough emotions, including anxiety you have about the process. Communicating your worries can lead to a more tailored approach that allows a therapist to adequately address your concerns.

Stick with it for gradual exposure

The longer you stick with it, the more comfortable and familiar therapy will feel. Regular sessions can relieve your anxiety, and gradual exposure ensures you can handle the situation and benefit from the process. Not sure how often you should go to therapy? Consider starting out once a week and adjusting as needed with your therapist over time.

What to Expect in Your First Session

Knowing what to expect in your first session can help with anxiety. While every therapist is different and has their own approach, you can generally expect the following during and after your initial therapy session.

During the first session

This time is typically spent laying the groundwork for all future sessions. It’s both an introduction and an assessment. The first time you meet with a therapist, you can expect:

• Introductions
• Setting the tone
• A reassuring discussion about confidentiality
• Information gathering (medical history, family history, etc)
• An assessment
• Identifying therapy goals
• Establishing the pace you hope to work at

After the first session

Some people experience a range of emotions after their first session. You took that first step, even though it was scary. Don’t be alarmed if you have some sort of release after leaving. You might:

• Reflect on the topics you discussed
• Explore how you feel
• Have an emotional response 
• Feel relieved or exhausted
• Plan for your next session using guidance from your therapist

Overcoming Short-Term Anxiety for Long-Term Support

You might feel anxious about therapy before you take the leap and start your journey, but overcoming any short-term discomfort will help you achieve long-term support. 

As you navigate the process, educating yourself on some common concerns about therapy can help you identify what you’re feeling. Then, you can use practical strategies to find courage and start treatment. Remember that persistence pays off, and even if initial sessions feel scary, the more you engage, the quicker your anxieties will diminish.

Therapy anxiety shouldn’t keep you from getting help. Online mental health platforms like Talkspace make online therapy accessible, convenient, and affordable. Whether you need anxiety treatment, help coping with depression, or want to improve your overall mental health, Talkspace offers flexible ways to connect with therapists according to your needs and preferences. Starting and continuing therapy is easy, all from the comfort of your home. Connect with Talkspace today to learn more about overcoming anxiety about therapy.