Are you struggling to get through the day? Maybe you should talk to someone…

You’re in the right place if you struggle with

• Feeling nervous, anxious, or on edge
• Not able to stop worrying
• Difficulty sleeping
• Becoming easily annoyed, irritated
• Feeling down, depressed, or hopeless
• Feeling tired, burned out
• Feeling bad or critical of yourself often
• Having less interest or pleasure in doing things you used to enjoy
• Having difficulty concentrating or often procrastinating
• Poor appetite – or emotionally over-eating
• Isolating, withdrawing from friends, family

Preparing for the first session

When you meet your therapist for the first time it is easy to get confused or forget important information. Writing a few notes to take with you can help. These might include the following:

• What has been happening in your life that leads you to go to therapy?
• How have you been feeling: anxious, depressed, angry, or other emotions that are troubling?
• What do you hope to accomplish by going to therapy?
• How would you like things to be different at the end of therapy?
• What things have you done to try to feel better?

Bring a list of any other questions you have about how therapy works, including frequency, cost, and activities that are part of the therapy process.

Getting the most out of therapy

Psychotherapy is a collaborative treatment based on the relationship between an individual and a psychologist. Grounded in dialogue, it provides a supportive environment that allows you to talk openly with someone who’s objective, neutral and nonjudgmental. You and your psychologist will work together to identify and change the behavior patterns that are keeping you from feeling your best.

Psychotherapy is different from medical or dental treatments, where patients typically sit passively while professionals work on them and tell them their diagnosis and treatment plans. Psychotherapy isn’t about a psychologist telling you what to do. It’s an active collaboration between you and the psychologist.

Here are some suggested steps to get the most out of your treatment

• Begin monitoring your feelings, thoughts, and activities. This will increase your self-awareness and help you evaluate progress.
• Keep a therapy journal and write at least half a page daily. Some examples of things to record: daily activities, sleep, diet, challenging situations, thoughts, and recovery skill practices.
• Obtain suggested materials to begin learning coping strategies.
• Between sessions, note experiences and thoughts you’d like to address during sessions.
• Determine specific goals you would like to accomplish and discuss expectations with your therapist.