Preparing for therapy
It’s normal to feel some apprehension when seeking psychological support. It is common for people to want change, but feel unsure about whether to engage in therapy in a meaningful way. This can lead to procrastination or avoidance in seeking help, and not getting your needs met. We hope to dispel some myths below, and empower you to seek the support you deserve.
Can you relate to any myths holding you back?
Myth: Talking about my problems will make them worse.
Likely reality: Talking about your problems can be confronting initially if you have been avoiding them for a long time. However, if you can learn strategies to cope and are more likely to deal with the problems and feel long term relief. This usually leads to a breakthrough verses a breakdown.
Myth: I’m undeserving of help. Many people are worse off than me.
Likely reality: If you are distressed and having difficulty coping, you are deserving of therapy. You don’t have to wait until a crisis occurs to get help.
Myth: Change is too hard. It’s easier to stay the same.
Likely reality: Consider the effects of not taking action on your problems, in terms of possible worsening of distress, impacts on physical health, strain on relationships, work and quality of life. It is likely to be easier to engage in therapy before things get worse.
Myth: Expecting a quick fix
Likely reality: A psychologist can provide a safe space to share experiences, be a sounding board, and provide an opportunity to develop skills to deal with problems. However, therapy mainly works due to the level of input from the client and their active involvement in the recovery process.
Myth: I can’t do therapy and manage my work schedule at the same time.
Likely reality: Many people find it possible to request a 1-hour break each fortnight from their workplace for a health appointment. This may involve starting work later or leaving early or having an appointment at lunch time. Telehealth is also available which can make this easier. Most workplaces are supportive of a 1-hour health appointment vs having recurrent sick days. If you tend to your wellbeing as a priority, you can likely engage in work more effectively.
Myth: It’s selfish and indulgent to spend time focusing on myself.
Likely reality: It can be beneficial to prioritise your wellbeing, not only for your sake, but so you have the energy to give to people in your life. Neglecting your needs can also result in negative impacts on work and relationships. Self-care is the foundation for all other connections.
Myth: I would be too much for any psychologist.
Likely reality: Psychologists are trained to be equipped to deal with other’s distress and protect their own well-being. Psychologists are required to engage in peer consultation/supervision for their own support. If a psychologist is not able to assist with your particular issue, they can suggest another health professional who can.
Myth: If I go to therapy, I have to deal with everything.
Likely reality: It is up to you and your psychologist to determine your priorities in therapy and then plan towards working towards with them. Safety is generally considered the highest priority and then quality of life.
Realistic goals for change
A focus on wanting a “cure” and expecting your psychologist to “fix” your problems might set you up for disappointment and impact your ability to engage in therapy. A collaborative recovery focus can allow you to engage in a more realistic way, and set you up for success in therapy:
· Exploring how you want to relate to your life
· Clarifying what is a good quality of life for you
· Imagining what you would like to be doing if your problems decreased
· Understanding triggers
· Reflecting on how you would like to cope with issues
· Learning how to practice coping skills when triggered
· Exploring core issues to reduce risk of relapse
· Creating a relapse prevention plan with your therapist prior to discharge
· Openness to build a life worth living
If you are contemplating change and therapy here are some options:
· Talk to reliable friends or family that have found benefit in therapy
· Ring a helpline like Beyond Blue (1300224636) or ARC VIC (1300269438) if you are not ready for therapy
· Read success stories of recovery https://www.sane.org/information-and-resources/people-like-us
· Contact your GP to discuss a mental health care plan
· Research psychologists’ profiles to see if they can assist with your issues
· Contact Katherine or Tim Bonaldi at In Bloom psychology to book
Written by Katherine Bonaldi, In Bloom Psychology.
References:
https://positivepsychology.com/stages-of-change-worksheets/
https://psychology.org.au/psychology/about-psychology/what-is-psychology
https://blueknot.org.au/wp-content/uploads/2021/08/16_BK_FS_Healing_June21.pdf