If you are struggling with mental health issues, such as anxiety, depression, or stress, you may have considered seeking therapy. Therapy is a powerful tool to help you cope with challenges, improve your well-being, and achieve your goals. However, you may also fear therapy holding you back from taking the first step. You are not alone. Many people fear therapy for various reasons, which can prevent them from getting the help they need.
In this blog post, we will explore the fear of therapy, why it matters, and how to overcome it. We will also share some of the benefits of therapy and some practical tips on how to find the right therapist and prepare for your first session. By the end of this post, we hope you will feel more confident and motivated to start therapy and embrace it as a powerful tool for change.
What is fear of therapy, and why does it matter?
Fear of therapy is a common phenomenon affecting many people considering or starting therapy. It is a feeling of anxiety, nervousness, or dread that arises when thinking about or engaging in therapy. They can manifest in different ways, such as:
- Avoiding or postponing making an appointment to begin therapy together with a therapist
- Canceling or skipping sessions
- Having trouble opening up or being honest with your therapist
- Feeling defensive or resistant to your therapist’s feedback or suggestions
- Worrying about what your therapist or others will think of you
- Feeling overwhelmed or hopeless about your problems or treatment
Those can interfere with your ability to benefit from therapy and achieve your desired outcomes. If you let your fear stop you from seeking or continuing therapy, you may miss out on an opportunity to improve your mental health and quality of life. You may also prolong your suffering and worsen your condition by not addressing the underlying issues causing you distress.
Fear of therapy can also affect your therapeutic relationship, which is the bond and trust you develop with your therapist over time. The therapeutic relationship is one of the most important factors determining therapy’s success. If you are afraid of beginning therapy again, you may have trouble establishing a strong and positive connection with your therapist, which can reduce the effectiveness of therapy.
Therefore, it is important to recognize and address your fear as soon as possible. Doing so can increase your chances of having a positive and rewarding experience with therapy.
The common fear of therapy from the perspective of mental health professionals
Fear is a natural and adaptive emotion that helps us survive and protect ourselves from danger. However, fear can also become a barrier and challenge to healing when it prevents us from seeking help for our mental health problems\. Some of the most common fears that people have about therapy are:
Mental health stigma: Many people worry about what others will think or say if they find out they seek therapy. They may feel ashamed, embarrassed, or weak for needing help. They may also fear discrimination or rejection from their family, friends, or employers.
Fear of vulnerability: Many people fear opening up to a stranger about their issues. They may feel uncomfortable, exposed, or unsafe sharing their thoughts and feelings with someone they don’t know or trust. They may also fear being judged, criticized, or misunderstood by their therapist.
Fear of emotions: Many people fear facing their painful emotions in therapy. They may have learned to suppress, avoid, or numb their feelings to cope with trauma or stress. They may fear talking about their problems will make them feel worse or trigger a breakdown in their own pace.
Fear of change: Many people fear changing themselves or their lives due to therapy. They may have become attached to their familiar thinking patterns, feelings, and behaviors, even if they are unhealthy or dysfunctional. They may fear losing their identity, relationships, or stability if they change too much.
Fear of failure: Many people fear not getting better or achieving their goals in therapy. They may have low expectations or doubts about their ability to heal or cope. They may also fear disappointing themselves or their therapist if they don’t progress.
Facing other fears related to therapy
Besides the general fear therapy, some clients may have specific fears related to certain aspects of the therapeutic process. Some examples of these fears are:
Fear of intimacy: Some clients may fear getting too close or emotionally involved with their therapist. They may worry about developing feelings of attraction, dependency, or attachment toward their therapist or vice versa. They may also fear losing their therapist if they terminate therapy or if something happens to them.
Fear of confrontation: Some clients may fear being challenged or confronted by their therapist. They may worry about things they don’t want to hear, such as negative feedback, criticism, or unpleasant truths. They may also fear being held accountable or responsible for their actions or choices.
Fear of exposure: Some clients may fear revealing too much information or secrets to their therapist. They may worry about being exposed or humiliated by their therapist or having their confidentiality breached. They may also fear the consequences of disclosing certain information, such as legal, safety, or relationship issues.
These fears are also normal and valid, but they can be overcome with some strategies, such as:
Setting boundaries: Clients can set clear and realistic boundaries with their therapist regarding what they are willing and not willing to share or do in therapy. They can also communicate their expectations and preferences to their therapist and negotiate a mutually agreeable plan for therapy. Clients can also ask their therapist about their policies and procedures regarding confidentiality, informed consent, dual relationships, termination, and referrals.
Building trust: Clients can build trust with their therapist by being honest, open, and respectful. They can also give feedback to their therapist about what works and what doesn’t work for them in therapy. Clients can also check their therapist’s credentials, reviews, and reputation before starting therapy.
Facing fears: Clients can face their fears by gradually exposing themselves to the situations or topics they are afraid of in therapy. They can also use coping skills, such as breathing exercises, relaxation techniques, positive affirmations, or self-compassion, to manage their anxiety or discomfort during exposure. Clients can also challenge their negative thoughts or beliefs about their fears and replace them with more realistic and positive ones.
The practical steps to overcome the fear of therapy
Congratulations if you have decided to overcome your fear of therapy and try it! You have taken a courageous and important step toward improving your mental health and well-being.
However, you may still have questions or concerns about proceeding. Here are some practical steps to help you find the right therapist and prepare for your first session.
Find the right therapist
Finding a good therapist is crucial for having a successful and positive experience with therapy. A good therapist is someone who:
- Has the appropriate qualifications and experience to treat your specific issue or condition
- Uses evidence-based methods and techniques that are proven to be effective for your issue or condition
- Matches your preferences and expectations regarding gender, age, ethnicity, religion, personality, style, etc.
- Makes you feel comfortable, safe, respected, and understood
To find a good therapist, you can:
- Ask for recommendations from people you trust, such as friends, family members, co-workers, or health professionals
- Search online directories or websites that list therapists in your area, such as Psychology Today, GoodTherapy, or BetterHelp
- Contact your insurance company, employee assistance program, or local mental health agency to see if they offer any referrals or coverage for therapy.
Once you have some potential therapists, you can:
- Check their credentials, reviews, testimonials, or ratings online or through other sources
- Call or email them regarding availability, fees, specialties, approach, etc.
- Schedule an initial consultation or appointment to see if they are a good fit for you
Prepare for your first session
Your first session with a therapist is an opportunity for both of you to get to know each other and see if you are a good match. You can expect your therapist to ask you questions about yourself, your problems, your goals, and your expectations. You can also ask your therapist questions about their qualifications, approach, methods, or policies. The first session is also a time to establish some ground rules and boundaries for therapy, such as confidentiality, fees, cancellation policy, frequency and duration of sessions, etc.
To prepare for your first session, you can:
- Write down some notes or questions you want to bring up with your therapist
- Dress comfortably and eat something beforehand
- Choose a time and place that works best for you and minimizes distractions or interruptions
- Be open-minded and honest with your therapist and yourself
- Give yourself some credit for taking this brave step
Continue with therapy
After your first session, you may feel relieved, hopeful, curious, or motivated. You may also feel anxious, confused, overwhelmed, or emotional. These are all normal reactions to starting therapy. The most important thing is to continue therapy and give yourself time to adjust and progress.
To continue with therapy, you can:
- Schedule your next session and stick to it
- Review what you learned or discussed in each session and apply it to your life
- Do any homework or exercises your therapist assigns you
- Communicate with your therapist about any concerns or feedback you have
- Seek support from others who are supportive of your therapy journey
Conclusion
Therapy can be a life-changing experience for many people struggling with mental illness, health issues or other life challenges. However, it can also be scary and intimidating for some people with fears or concerns about it. If you are one of them, don’t let your fear stop you from getting the help you need and deserve.
In this blog post, we have covered the fear of therapy, why it matters, and how to overcome it. We have also shared some practical tips on how to find the right therapist and prepare for your first session. Following these steps, you can increase your confidence and motivation to start therapy and embrace it as a powerful tool for change.
Remember that therapy is not a sign of weakness or failure. It is a sign of strength and courage. It is an investment in yourself and your future. It is a way to heal yourself and grow yourself. It is a way to live your best life.
We hope this blog post has inspired you to take action and start therapy today.
