Strategies to overcome anxiety during therapy
Feeling anxious about therapy is normal, and there are several ways to overcome it. The following strategies can transform your feelings about seeking help, and a new mindset may be just what you need to have a positive experience that is worth the time and effort you put into it.
Understanding the origin of anxiety
It is always helpful to identify where your intense anxiety symptoms are coming from. Identifying the root cause of your fear will help you find the best way to address your anxiety triggers. For example, you may be worried about:
- Be judged
- Revisiting old traumas
- The stigma of seeking help
- How long will the process take?
- Be vulnerable
- Looking weak
- Therapy doesn’t work
Research the process
Familiarizing yourself with the process can demystify it and reduce some of the anxiety you feel. For example, it might be helpful to know the different modalities of therapy and what to expect from therapy.
Talk to people who have been to therapy.
If you know someone who has been through therapy for generalized anxiety disorder, social anxiety disorder, depression, or another illness, hearing their firsthand experience can be reassuring. It can help normalize the process and give you an idea of the benefits of therapy, which can ultimately make the whole process less intimidating.
Prepare questions and objectives
Some people do better when they have a clear idea of what to expect from a process. Preparing questions to ask your therapist, learning how to talk to your therapist, and identifying your goals before your first session can help you feel more in control. Additionally, you can ask your therapist to explain their general process and 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 increases anxiety. It is helpful to think about what you hope to gain during your time in therapy so that you can communicate that to your therapist. It is also important to think about questions you want to ask. These may include, but are not limited to, the mode of therapy they practice, years of experience, educational background, and their competence in your specific issues. 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 reduce your anxiety.”
– Minkyung Chung, Master of Science, Bachelor of Forensic Medicine
Practice techniques to manage nerves in the first session
Coping techniques for anxiety, such as deep breathing, mindfulness, or even doing a gentle exercise routine, can help calm your nerves. Try to find a ritual that helps you feel less anxious during therapy.
“Trying to manage your nervousness during your first session is a daunting task. It can be helpful to pause the conversation. It’s okay to say you need a minute or a breather. When our anxiety is high, we don’t always breathe regularly, so be sure to take deep breaths to calm yourself down. 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 can connect with and trust. Ask about their approach and whether they specialize in your needs, and make sure your personalities mesh well. Above all, don’t be afraid to seek out someone new if you don’t feel that connection.
Communicate your fears with your therapist
Express your fears and doubts to your therapist. Mental health professionals are trained to help you manage difficult emotions, including the anxiety you feel about the process. Communicating your concerns can lead to a more personalized approach that allows the therapist to adequately address your concerns.
Keep it like this for gradual exposure.
The longer you continue with therapy, the more comfortable and familiar it will become. Regular sessions can ease your anxiety, and gradual exposure ensures that you can manage the situation and benefit from the process. Not sure how often you should go to therapy? Consider starting once a week and adjusting as needed with your therapist over time.
