![]() ![]() ![]() Speak up if you don’t agree with your therapist. (Here’s more advice for what to do when you have seemingly nothing to say in therapy.) 6. But with an open agenda, you and your therapist will have the opportunity to talk about a variety of things going on in your life, where you may discover that there’s something you really did want to talk about, after all. This is especially true because we tend to avoid things that are hard to deal with and may not even consider bringing them up in therapy. “That’s when we can talk about the really good stuff-the meat of the issue.” “It’s part of my job to make sure each session is productive and stays on track, so I always have things to ask a client,” she says. Sometimes the sessions when you think you have nothing to talk about lead to the biggest breakthroughs, says Dr. Don’t worry about bringing some big thing to discuss into each session. Of course, the work you do in therapy-just like your workouts-should never be unbearable or debilitating, so if things are getting to be too much, speak up. But doing so ultimately helps them work toward where they want to be. Gur specializes in treating anxiety and depression, and she says that at first clients may feel their symptoms are exacerbated as they work through the uncomfortable issues. Smith says, adding that a skilled psychologist will monitor the intensity of the sessions so it’s not minute-after-minute or session-after-session of deep, hard work. It will be uncomfortable at times, but it’s part of the process to get you to where you want to be,” Dr. This can be particularly true if you’re trying to navigate virtual therapy at the moment. Just as with your workouts, sometimes you’ll be really excited going to therapy and sometimes you’ll loathe it, Dr. These check-ins can help you stay motivated and develop short-term goals to work towards. “Sometimes people get frustrated because they’re starting at zero and want to be at 10, and that’s going to be a very long road,” clinical psychologist Merav Gur, Ph.D., tells SELF. See how you’re feeling, take note of any changes, and ask your therapist if they notice anything different (since we don’t always see shifts in ourselves). Then make sure that you check in with your therapist from time to time, licensed clinical psychologist Stephanie Smith, Psy.D., tells SELF. When you first start seeing a new therapist, talk to them about how you’ll know if you’re making progress (both in and outside of your sessions). Ask your therapist what progress might look like. “Who do you feel the most comfortable talking to and feel you can open up to?” Dr. Take advantage of this and ask any preliminary questions you have-like how they work with clients, what their approach might be for whatever you hope to work with them on, and anything else that’s important to you. Most therapists will offer free initial phone consultations to new patients. Before making an appointment, ask for a free phone consultation. Then narrow down your list to three or four. If you’re looking for a therapist who is more experienced in and passionate about diversity-related issues, you could also try databases such as Inclusive Therapists and Therapy for Black Girls. He suggests Psychology Today and Good Therapy as good places to start your search. Do your research-checking out their backgrounds, specialties, and even their fees, Dr. If you can, take your time looking through potential therapists before making an appointment. ![]() When it comes to finding a therapist, fit is extremely important. ![]()
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