Tips for clients to reduce anxiety in therapy session.
Therapy can be quite anxiety-inducing for many individuals. I believe that therapists should prioritize encouraging clients to openly discuss their thoughts and feelings about starting therapy and the anxiety it causes for those who have reservations about being in the space, whether by choice or mandated. According to the National Institute of Mental Health, an estimated 6.8 million Americans grapple with Generalized Anxiety Disorder, while around 15 million people are affected by social anxiety disorder. When individuals seek therapy, part of their motivation is to address and manage their anxiety.
Therefore, they are not only confronting the challenges in their personal lives but are also contending with the physiological effects of interacting with a therapist. This can trigger increased cortisol levels due to stress, making it difficult for them to fully engage with the information being shared and feel vulnerable, especially when their body goes into fight or flight mode because they feel like they have to protect themselves when they are in a session.
I believe a question for a therapist to ask their client is, "How are you feeling right now about this session?" This would prompt the client to express their feelings about the therapy session before delving into anything else, particularly if they feel the therapist genuinely has their best interests at heart. This inquiry serves as an essential starting point for the therapeutic dialogue, inviting the client to articulate their immediate emotional state regarding the session itself. It can help to uncover any anxieties, discomforts, or positive feelings they may be experiencing in that moment.
By prioritizing the client's feelings about the session, the therapist creates a safe space for open and honest communication. This approach not only validates the client's experiences but also encourages them to reflect on the dynamics of the therapeutic relationship. If clients feel that their therapist is genuinely invested in their well-being, they may be more inclined to share their thoughts and emotions freely.
Clients should be aware that therapy is not a rigid or unchanging process. There are always various options, opportunities for change, different interventions, and methods available that can be tailored to suit their specific needs and circumstances.
Why does a client have reservations about going to therapy if the goal of a therapist is to support them?
The idea of seeking therapy has become widely accepted in recent years, as more and more people recognize its value. Slogans such as “it’s okay not to be okay” and "your struggles do not define you" have been echoed, giving hope to those who may have felt isolated in their thoughts. However, for many, the idea of entering therapy can be nerve-wracking, making it difficult to get comfortable with the process. Some individuals may feel that the therapist or the environment is threatening in some way. While many people are open to starting therapy, committing to and persisting with the process can be the real challenge. Questions like "How long will the sessions be?" may arise, and having an exit strategy in mind can make the idea of therapy less confining and more open to the possibility. I encourage those considering therapy to take the brave step of attending that first session, even if they are uncertain. It's important to discuss your fears and concerns with the therapist before starting the process.
In the initial stages, anxiety may seem to manifest on the surface, but its underlying causes could stem from a variety of factors. These may include a reluctance to speak negatively about the individuals in your life, receiving unfavorable reactions when attempting to open up, and not fully comprehending the therapy process.
The emotional effort to convince oneself to seek therapy is often all they can muster so many are excited about booking the first session with a therapist. The client is unsure if they can fully emotionally commit to the parts of themselves that they have been trying to heal. I think that’s where the move of the focus has to be vocalized because, without it, clients are left attempting to understand the therapy process, and with the more concrete method for them to focus on engaging in a manner that gives them a palace to prepare, and have a semblance of control; then they are liable to end therapy prematurely.
The therapist may perceive this behavior as a form of resistance because the client may not exhibit obvious signs of anxiety on the surface. However, it's essential to recognize that anxiety can manifest differently for each individual. Therefore, building rapport with the client is crucial. It involves being attentive to subtle signs of anxiety, equipping the client with effective relaxation techniques during sessions, and helping them gain insight into the varied presentations of anxiety so they can recognize and manage it when it arises.
My primary aspiration has always been to provide meaningful support to clients throughout their therapeutic journeys. However, I believe there’s a pressing need to delve deeper into several aspects of therapy, including its purpose and the anxiety it can generate. While many people advocate for engaging in therapy due to its inherent benefits in discussing feelings and emotions, there is often a lack of awareness surrounding the emotional preparation required before attending a session.
Individuals frequently focus on the outcome of therapy—gaining clarity, finding solutions, or simply expressing their thoughts—without considering the emotional weight of confronting their deeper issues. Preparing for a therapy session can evoke significant anxiety, as it requires one to reflect on personal challenges, fears, and unresolved feelings. This preparation is an essential component of the therapeutic process and merits further exploration, as it can profoundly impact the effectiveness of the experience. By addressing these emotional considerations, we can foster a more supportive environment for those embarking on their journey towards healing.
Tips for Client
Voice your feelings about starting therapy when you meet with your therapist. Take the time to articulate what led you to seek assistance; whether it's a specific experience, ongoing stress, or a sense of being overwhelmed. Don't hesitate to share any apprehensions or uncertainties you may have regarding the therapy process—this might include fears of vulnerability, concerns about being judged, or uncertainty about what to expect in sessions. Additionally, express your hopes and aspirations for this journey: what changes you wish to see in your life, the personal growth you desire, or the coping strategies you aim to develop. Sharing these elements will lay the groundwork for a strong, trusting relationship and will help the therapist gain deeper insights into your unique perspective as you begin this transformative experience.
If you tend to feel anxious, consider bringing along a soothing item that helps ground you—whether you’re attending a telehealth session or meeting in person. This could be anything from a stress ball to a comforting piece of fabric. Sometimes, therapists will also have calming tools available for you to use during the session, providing an opportunity to engage with something that brings you peace while you work through your feelings.
Be transparent about your expected timeline for therapy. Consider whether you believe you might only need a few sessions to address and resolve your issues, or if you anticipate a more extended commitment to delve deeper into underlying concerns and patterns. Being clear about your expectations can help both you and your therapist tailor the approach to your needs effectively. I’ve know people that where going through a crises, and needed to vent for only one session.
Communicate openly with your therapist about your preferences for therapy sessions. Let them know if you prefer to engage in conversation or if you would rather focus on more hands-on interventions. If you're feeling overwhelmed by too much talk therapy, don’t hesitate to express that. Open dialogue can help tailor the sessions to better suit your needs and ensure you feel comfortable and supported throughout the process.
Let’s start the process together to make therapy as comfortable as possible.
