On Trying Therapy for the First Time

Most of us understand that therapy isn’t one-size-fits-all, but knowing where to start and how to navigate the different kinds of therapy is a unique challenge nobody is really prepared for.

Some people say finding the right therapist is a bit like finding a partner - superficial criteria are easy to satisfy but matching chemistry that lasts through life's challenges can be fickle.

The range of types of therapy is very broad, and the experience with one type can be very different to another. The therapeutic approach, methods, training and experience of the individual therapist shape the journey, and of course the therapists personality factors in.

The triage team at Recharge EAP have spent years helping people start a journey into therapy, find the right match and to discover the value a good therapist can have. Here are a few things we've learned in the process:

• Generally fixating on a specific modality (type of therapeutic approach) isn't the right place to start. We want to first understand the nature of the challenges being faced, then start with a generalized 'discovery' approach' to do a deep dive. An astute therapist can then offer well grounded advice on the best suited techniques, and the therapists with the most relevant experience.

• Trying at least two different contrasting types of therapy is a very helpful thing to do. Even though it requires a lot of emotional energy to talk to new therapists, this initial push can end up saving you a lot more energy if you end up feeling like you might need something different a month or a year into your initial therapist relationship.

• Don't hesitate to meet different therapists along the way. A lot of people feel shy about meeting other therapists once they have one they see regularly, even feeling like they are being unfaithful if they do. Therapists don't feel possessive - they want what's best for you. Sometimes it's best for you to meet other therapists to get different perspectives.. or even just make you feel grateful for the one you return to.

• Meet with a therapist at least 3 times before embarking on a long term journey with them, or moving onto another therapist. Unless there is a very obvious reason not to work with them, taking the time to move through the initial discomforts of establishing rapport is important to be able to decipher whether a provider will be the one who can get through to you in meaningful ways.

• Prepare yourself to 'do the work'. Like having a personal trainer, your progress depends in part on the guidance, but more so on your efforts.

A good therapist can have a transformative impact on your life. Your relationships can improve - especially your relationship with yourself, your health can improve and so can your capacity as a professional and in your role in your family life. Making the effort to