Therapy is so much more than sitting on a couch. Misconceptions abound about what it means to talk to a mental health professional. The need to talk about your emotions is seen as something to poke fun at, weak or shameful. That stigma is often why people don’t seek help in the first place. But here’s the reality: Therapy is an incredibly useful tool that helps with a range of issues, from anxiety to sleep to relationships to trauma. Research shows that it’s incredibly effective in helping people manage mental health conditions and experts say that it’s worth it even if you don’t have a medical problem.

If you still need convincing, here are a few reasons why you should give the practice a try:

• You’re experiencing unexpected mood swings.
• You’re undergoing a big change.
• You’re having harmful thoughts.
• You’re withdrawing from things that used to bring you joy.
• You’re feeling isolated or alone.
• You’re using a substance to cope with issues in your life.
• You suspect you might have a serious mental health condition.
• You feel like you’ve lost control.
• Your relationships feel strained.
• Your sleeping patterns are off.
• You just feel like you need to talk to someone.

Therapy is a team effort. If you don’t take an active part in the session, you won’t find the counseling experience valuable. Here are some things you can do to make your first session as successful as possible.

Don’t just sit there

Be open. Therapists are trained to ask the right questions, but they’re not mind readers. The therapist can do his/her job more effectively if you answer the questions openly and honestly.

Be prepared. Before you get to the session, know how to describe “what’s wrong,” and to describe your feelings about your problem. One way to prepare is to write down the reasons you’re seeking help. Make a list and then read it out loud. Hearing yourself say it a few times will help you describe things more clearly to the therapist.

Ask questions. The more you understand the counseling experience or how counseling works, the more comfortable you’ll be. Ask questions about the therapy process, and ask the therapist to repeat anything you don’t understand.

Be open and honest about your feelings. A lot will be going through your head in this first session. Listen to your own reactions and feelings, and share them with the therapist. You’ll both learn from these insights.

Be sure to go to your first session with realistic expectations. Therapy is not a quick fix for your problem, rather it is a process. With some effort on your part and a strong relationship with your therapist, it can be a successful tool toward resolving problems.

WHAT SHOULD I EXPECT IN MY FIRST THERAPY SESSION?

Read our “What to Expect” section

A national research study found that 50 percent of psychotherapy clients had made improvement within eight sessions of therapy, and 75 percent showed improvement after six months of therapy. Of course, showing improvement is not the same as successfully completing treatment. Most psychologists will tell you that the length of treatment depends upon the nature of the problem, the severity of the problem, and the treatment goals selected.

A vague response like this can be frustrating, but rest assured that most individuals complete psychological treatment within three to six months. When psychologists say that the nature of the problem affects the length of treatment, what they mean is the kind of problem being treated.

Yes, we accept Blue Cross Blue Shield and Aetna. If your insurance provider is not on this list, you can still see one of our therapist. However, you will have to pay for the session up front ($175), and we will provide you a form to fill out to get reimburse by your insurance company. They typically reimburse up to 60%.