Before You Start Therapy

You’ve done it. You’ve sent the email. Had the phone consultation. Filled out the paperwork. Now what? You felt compelled to reach out to therapy for a reason! You want (or NEED) something to change. You feel confident this was the right next step but now what? Your first session could be anywhere from a couple of days to a couple of weeks away. What are you supposed to do in the meantime while you are feeling depressed, hopeless, anxious, or restless? 

Trust me, I’ve been there. As someone who has struggled personally over the years, I know the desperation you might feel for something to change. I had no idea what to do in the time between scheduling my first counseling appointment and the day of my appointment. Maybe no one even knows that you’ve taken this step and you don’t have anyone you feel comfortable talking to about how you’re feeling. After reflecting, here is what I wish someone would have told me.

I wish someone would have told me to sit and  breathe. To be proud of myself for reaching out for help. To believe that things are going to get better. To be around people, places, and things that bring joy. 

Healing is a marathon, not a sprint so be patient with yourself as you heal. 

Although there is no “quick fix” for anxiety and depression, here is a list of things that are helpful to help your mental health other than counseling. This list is based on my personal experience, my clients acknowledging to me what has been helpful to them, and research.

1 - Keep a daily journal - write your unfiltered thoughts in full sentences. It may be a good idea to bring this to your therapy sessions as well. 

2 - Reflect on your mood at the end of each day - you might notice some patterns.

3 - Write down 10 things you can be grateful for at the end of your day (and a bonus if you can re-read these 10 things the next morning while brushing your teeth).

4 - Go on a walk without listening to anything - take in nature and notice how it feels to move your body.

5 - Practice square breathing (breathe in for the count of four, hold for the count of 4, breathe out for the count of four, hold for the count of four, repeat) - do this while you are calm for practice so your body can hopefully calm down quicker when you are in crisis. I think it is helpful to look at or draw a square while doing this.

6 - Move your body. Here’s the catch though - you aren’t allowed to bring guilt on yourself.  Be honest with yourself about what you can handle today. Maybe you can go for a run, maybe you can go for a walk, or maybe you can stretch. 

7 - Make a list of what you CAN do today. When we feel depressed we often focus on what we can’t do. Can you - get out of bed? Brush your teeth? Change out of your pajamas? Shower? Give yourself some grace and be proud of what you can do (even if you’re used to doing a lot more)

8 - Give yourself permission to laugh. Watch your favorite comedy, call your “funny friend”, or pull up a silly YouTube video. Click here to see a video that always seems to make me laugh.

9 - Get a good amount of sleep. Make sleep a big priority by turning off your phone at night, take a bath before bed, and avoid caffeine in the second half of the day. Keep in mind that depression may be causing you to sleep too much - if that is the case do your best to make your bed after waking up in the morning and move throughout the day. 

10 - Find people you can talk to. Open up to a close family member or friend about what you are going through. You were not made to do life alone. 

I hope you found this blog post helpful and can begin to try to see if any of these tips could be helpful for you today. We are all different and this is not a prescription. You have permission to take what is helpful and leave the rest.

I am looking forward to beginning our work together in counseling sessions and am grateful that you’ve chosen me to be your therapist.