Starting your therapeutic journey
With referrals to talking therapies services through the NHS increasing to 1.24 million in 2022, chartered counselling psychologist Dr Rina Bajaj reflects on some of the key things to think about when starting the therapeutic journey.
10 October 2023
Finding a therapist
If you feel that speaking to a therapist would be beneficial, the best place to start is usually with your GP, who will be able to advise on what services are available in your local area, including both free NHS services and private healthcare referrals.
There are other options available if you don't want to go down the GP route.
Some employers operate an employee assistance programme which includes access to a therapist or counselling support, so this is always worth checking, and you can also look for a private therapist.
What to expect from your first session
Connection is key for therapy to be effective, and in the first session you will naturally be evaluating your therapist to see whether the therapeutic relationship develops successfully.
It's important that you feel safe and comfortable enough to start to express some of your thoughts and feelings, so pay attention to your instincts and think about whether the atmosphere is conducive to this.
It's absolutely fine to ask your therapists questions about their style and the way they work, and whether they're more goal-oriented or open-ended and reflective.
Bear in mind that they are unlikely to answer personal questions – it's all about keeping the space neutral for you.
Reflecting on your first session
Remember that it's okay not to be ready to make a decision on whether a therapist, or therapy in general, is right for you straight after your first session.
Therapy is an ongoing journey, and it often isn't linear – some sessions will feel harder than others.
Really think about your safe support networks, and how to make sure you practise self-care around your therapy.
