Going to therapy is a big step, and it can be scary to confront your struggles head on
None of us are strangers to the fact that with most new things in life, starting is the hardest part. This also applies to seeking mental health care. So, you’ve identified something that you’re struggling with and you’re ready to address it- what now? How do you choose the right person to talk to and what should you expect from your conversations with them? Well, here’s the lowdown.
If you are unable to determine immediately whether you are struggling with your mental or physical health, your GP should be your first point of contact. He or she will be able to evaluate your condition and refer you to the relevant specialist. If physical health conditions are ruled out, treatment options for reduced mental wellbeing include lifestyle modifications, talk therapy and psychotropic medications.
Our physical and mental health are interrelated. As a result, when one of them is affected, there are almost always consequences for the other. When an individual presents with mental distress, healthcare practitioners will almost always inquire about the duration and quality of their sleep, the nature of their diet and how often they are able to incorporate movement into their schedules. If the answers to any of these questions are suboptimal, the practitioner will recommend making the necessary adjustments, which will result in the individual feeling more energised, clear headed and emotionally regulated.
It is important to note that lifestyle modifications alone are only effective in low intensity cases and are often needed alongside one or both aforementioned treatment options. Furthermore, there is no ‘one size fits all’ approach to implementing lifestyle modifications. For example, asking a heavily depressed person to cook intricate dishes everyday may be unrealistic, however, encouraging them to stock up on items such as breads, pre-cooked meats and cheeses will ensure that they always have something wholesome and easy to eat on hand.
If you or your GP decides that you need to see a therapist, there are a few important things to keep in mind before starting. These are:
It is normal to feel nervous or hesitant before your first session. Going to therapy is a big step, and it can be scary to confront your struggles head on. However, the therapeutic 
environment is a judgement free, safe space. The more open and honest you are with your therapist, the better equipped they will be to help you. The therapist will keep any information shared with them confidential unless you indicate harm to yourself or others, at which point they are obligated to break confidentiality.
Therapy is not a quick fix. The therapeutic process needs consistent time and effort to have a tangible impact on your wellbeing. Think of it this way- we spend so much time becoming who we are- formulating how we see the world and how we respond to our circumstances. Unlearning these reactions and thought processes that are deeply ingrained in us is simply not something that can happen overnight.
Having goals makes therapy more effective. Whether you define these goals alone or with the help of your therapist, they will help give the sessions direction and will also act as markers of progress in your wellbeing journey. These goals do not need to remain the same during your therapeutic journey, and they may very well change as you make progress.
You may not find the right therapist for you straight away. Practitioners work across a vast range of modalities and specialisations. It is important to have a rough idea of what you would like help with and the type of therapist you believe would be best suited for your needs prior to starting therapy. It is also important to have an idea of your demographic and logistical preferences when choosing a therapist. If anything feels off during your therapy sessions, do not hesitate to voice your concerns. A good therapist will aim to accommodate you to the best of their ability or will refer you to someone better suited to your needs if they are unable to do so.
It is important to respect your therapist’s boundaries. Your therapist will have multiple clients in a day, so it is important that you are on time for sessions to make sure you are getting the most out of them. Furthermore, your therapist will have boundaries around communication outside of working hours or in public settings, or around any communication that is not relevant to your therapeutic goals. This is to ensure that any biases do not enter the therapeutic space, and to allow your therapist to maintain a healthy work-life balance. If you are thinking about ending therapy, it is important to discuss this with your therapist so that they may help you develop a plan to sustain the progress you have made.
If your GP decides that you need psychotropic medication, he or she will refer you to a psychiatrist. You should work alongside your psychiatrist to titrate your medication to the correct dosage for you, whilst being mindful of any side effects and / or contraindications. It is important to note that you may not find the right medication for you straight away and you may need to trial a few different options first. If you, alongside your psychiatrist decide that it is time to stop taking your medication, it is extremely important to wean off it gradually, keeping a close watch on how your body responds. Your psychiatrist will be able to guide you through this process, and no decisions regarding frequency of use or dosage of medication should be made without their approval.
Seeking help for your mental health can be scary, but by accepting that you need and are deserving of help, you are already halfway there! Mental health care is for everyone who needs healing, growth and self-awareness- not just those in crisis situations. Be gentle with yourself and trust the process- and remember that taking care of your mental health is one of the kindest things that you can do for yourself!
