Starting Therapy: Your Frequently Asked Questions Answered
It all begins with an idea.
Starting counselling or psychotherapy is a significant step towards improving your mental and emotional well-being, but it can also be a daunting one and often comes with questions and uncertainties. I’ve tried to answer some of the more common ones below, but I’ve missed any, please feel free to reach out.
What is therapy, and how does it work?
Therapy, also known as counseling or psychotherapy, is a collaborative process between a trained therapist and an individual seeking help. It involves talking about your thoughts, feelings, and experiences in a safe and confidential environment. Therapists use various therapeutic approaches to help you understand and manage your emotions, thoughts, and behaviors, ultimately promoting personal growth and well-being.
Do I need therapy?
Therapy can be beneficial for anyone experiencing emotional distress, life challenges, or seeking personal growth. You don't need to have a diagnosed mental health condition to benefit from therapy. If you're struggling with stress, anxiety, depression, relationship issues, self-esteem, or any other life concern, therapy can provide valuable support and tools.
How do I find the right therapist?
Finding the right therapist is crucial to your therapy experience. All of the research indicates that the single most important element to successful psychotherapy is quality of the relationship that you form with your therapist. This is something that I ensure that my clients understand from their very first session. Here are some tips to consider when you’re looking at starting therapy.
Research: Look for therapists in your area or online, and read their profiles to see if their expertise and approach align with your needs.
Ask for recommendations: Friends, family, or your GP can provide recommendations based on their experiences or professional knowledge.
Shop Around: Don’t be afraid to change therapists if you feel that the person you are with is not a good fit for you. I always encourage my clients to ensure that they feel comfortable with me throughout our time together.
Is therapy confidential?
Yes, therapy is completely confidential, which I believe is the one of the key elements that differentiates a client/therapist relationship to that of any other relationship in our lives. There are very few conversations that we can know that NOTHING leaves the room. Therapists are bound by strict confidentiality and privacy rules. They cannot disclose your information without your consent, except in cases where there is a risk of harm to yourself or others.
How long does therapy last?
The duration of therapy varies widely. Some people find resolution to their concerns in a few sessions, while others may engage in longer-term therapy. It depends on your goals, the nature of your concerns, and your progress.
What can I expect in my first therapy session?
Clients can often be very apprehensive before their first session, particularly if therapy is something that is new to them. My aim in our first session is to make you feel as comfortable as possible and get to know each other. It is your space to give me a sense of what brings you to therapy and what you would like to achieve together.
The Anxiety Cycle
It all begins with an idea.
What is Anxiety?
Anxiety is an extremely common condition that affects millions of people worldwide and is the topic that I discuss most regularly with my clients here in my Counselling and Psychotherapy practice in Limerick. It can manifest in various forms, from generalized anxiety disorder to specific phobias, and it often leads individuals into an exhausting and self-perpetuating cycle of worry and fear, which can leave us feeling so frightened and lonely.
Understanding the Anxiety Cycle
The anxiety cycle is a self-reinforcing pattern of thoughts, emotions, and behaviors that keeps anxiety firmly in control. It typically begins with a triggering event or thought, which leads to heightened anxiety. This heightened anxiety, in turn, leads to avoidance behaviors as individuals try to escape or cope with their anxious feelings. Unfortunately, these avoidance behaviors often provide short-term relief but reinforce the anxiety in the long run. This cycle repeats, making anxiety a constant presence in one's life.
The Role of Acceptance
Breaking free from the anxiety cycle starts with acceptance. Acceptance doesn't mean giving in to anxiety or resigning oneself to a life dominated by fear. Instead, it means acknowledging the presence of anxiety without judgment or resistance. It's about allowing yourself to feel anxious without trying to fight it or escape it. This may seem counterintuitive, but it's a crucial step in the path to recovery.
Acceptance allows you to gain a better understanding of your anxiety and the triggers that set it off. It helps you develop a more compassionate and non-judgmental relationship with yourself. Rather than berating yourself for feeling anxious, you can acknowledge that anxiety is a natural response to stress and uncertainty. This shift in perspective can be incredibly empowering.
How Psychotherapy Fits In
Psychotherapy, particularly cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT), is a powerful tool for addressing anxiety and disrupting the anxiety cycle.
Cognitive-Behavioral Therapy (CBT): CBT helps individuals identify and challenge the irrational thoughts and beliefs that fuel anxiety. It teaches practical strategies for managing anxiety, such as relaxation techniques, problem-solving skills, and exposure therapy. By changing thought patterns and behaviors, individuals can reduce the intensity and frequency of their anxious feelings.
Acceptance and Commitment Therapy (ACT): ACT is another evidence-based therapy that emphasizes acceptance and mindfulness. It encourages individuals to accept their thoughts and feelings, including anxiety, without trying to change or suppress them. Instead, it focuses on clarifying personal values and taking committed actions that align with those values. ACT helps individuals develop psychological flexibility, allowing them to live a meaningful life despite the presence of anxiety.
Combining Acceptance and Psychotherapy
The synergy between acceptance and psychotherapy is a potent combination for breaking free from the anxiety cycle. Acceptance provides the foundation for therapeutic interventions, making it easier for individuals to engage in and benefit from therapy. Therapy, in turn, equips individuals with practical tools and strategies to manage anxiety and make lasting changes in their lives.
The anxiety cycle is a relentless pattern that can trap individuals in a perpetual state of fear and avoidance. However, there is hope. Through the power of acceptance and psychotherapy, individuals can learn to understand, manage, and ultimately break free from the grip of anxiety.
Every day, I work with clients to help them to learn to acknowledging their anxiety without judgment and move toward greater well-being and a life not dominated by fear.