Therapy Jitters? How to Talk to Your Online Therapist
Starting online therapy in Michigan can be an intimidating experience, especially if you have never been before. It's natural to feel nervous or unsure about what to expect. However, talking to your therapist openly and honestly is critical for making progress. Online therapy is a two-way street. It’s important to recognize that therapy is a collaborative process between you and your therapist. You have a say in the direction of your therapy. Together, you and your therapist set goals and identify the issues you want to address. Your therapist is there to support you and help you develop coping strategies, but they can't do the work for you. The more you engage and actively participate in online therapy, the more likely you are to benefit from it. In this blog, we will explore common fears of being in online therapy and tips to help you navigate those jitters and get the most out of your sessions.
Fear of Being Judged
The fear of being judged in therapy often stems from past experiences of judgment or criticism. It can also be a general fear of not being accepted. This fear might be more intense in therapy. This is because you are sharing intimate details about your life with a stranger! It is normal to feel a little bit nervous at the beginning. A lot of times, the things you share with your therapist, you might not have shared with anyone else. You might also be judging yourself for what you talk about in therapy.
Tips to Overcome Fear of Judgement:
Remember That Your Therapist Is Here to Help You: Your therapist’s role is to provide a safe, non-judgmental space for you to explore your thoughts and feelings. They are trained professionals who have likely heard many different types of issues.
Talk to Your Therapist About Your Anxiety: If you worry you will be judged, express this concern to your therapist. They can help you work through this anxiety and they can reassure you of their supportive stance.
Challenge Your Negative Thoughts: When you worry about being judged, ask yourself what evidence you have to support this fear. Often, it’s based on assumptions or past experiences rather than your current situation.
Practice Self-Compassion: Be kind to yourself. Remember that it’s okay to have fears and that you are taking steps to improve your well-being.
Fear of Being Vulnerable in Online Therapy
Being vulnerable means exposing your true self, including the good, bad, and ugly. This can be uncomfortable and scary. Many people fear vulnerability because it makes them feel exposed and open to potential hurt or rejection. There are many benefits to being vulnerable. Being vulnerable in therapy allows for more authentic communication. It allows the therapist to understand your core issues effectively so they can guide you towards the change you are seeking.
Tips to Overcome It:
Acknowledge Your Fear: Recognize that feeling vulnerable is a natural part of the therapy process. It's okay to feel this way.
Take Small Steps: You don’t have to reveal everything all at once. Start with sharing small pieces of your story that feel safe. As you begin to trust your therapist more, gradually open up more.
Trust the Process: Building trust with your therapist takes time. Allow yourself to become more open as you develop a stronger therapeutic relationship.
Reflect on Past Vulnerability: Consider times when being vulnerable has led to positive outcomes. This can help reinforce that vulnerability, while scary, can also be beneficial.
Fear of Change
Change can be daunting, especially if you are used to a certain way of thinking or behaving. Therapy often involves making changes to improve your mental health, which can be intimidating. Unless you are court-ordered, no one is forcing you to attend therapy. There is a part of you that wants to make changes. It is okay to be unsure about exactly what you want when you start therapy. Therapy is a great place to figure that out!
Tips to Overcome Fear of Change:
Recognize the Benefits: Focus on the positive outcomes that change can bring. Remind yourself why you started therapy and the goals you hope to achieve.
Set Realistic Goals: Break down the changes you want to make into smaller, manageable steps. This makes the process less overwhelming.
Embrace Uncertainty: Understand that change involves uncertainty and that it’s a normal part of growth. Try to be open to new experiences and perspectives.
Seek Support: Talk to your therapist about your fears. They can provide reassurance and help you navigate the process of change.
Fear of Opening Up in Online Therapy
The fear of opening up can be related to the fear of being judged and the fear of vulnerability. It involves a reluctance to share personal thoughts and feelings, often due to past negative experiences. You may also be from a family that doesn’t share their “problems” or believes there is a stigma that talking to a therapist means you are “crazy.” There might be cultural or religious views regarding seeking mental health support.
Tips to Overcome It:
Build Trust Gradually: Trust takes time. Start with less sensitive or vulnerable topics! Once you feel more comfortable, move to more personal issues. Always listen to your gut, though! If it’s telling you that your therapist is not someone to open up to, your body knows best.
Communicate Your Boundaries: It’s okay to set boundaries about what you are comfortable sharing. Let your therapist know if certain topics are off-limits for now. You can say, "I don't want to talk about that right now."
Focus on the Present: Try to stay present in your therapy sessions. This can help you manage feelings of discomfort about opening up.
Acknowledge Progress: Recognize and celebrate the progress you make, no matter how small. Each step towards opening up is a victory.
Fear of Not Knowing What to Say
It’s common to worry about not knowing what to say in therapy, especially if you’re new to the process. You might feel pressure to fill the silence or say the “right” thing. It can feel scary or intimidating to go into a room with a mental health professional and not know what to talk about. The good thing is, there is not a right or wrong thing to talk about! Plus, your therapist can help guide you and ask questions if you get stuck.
Tips to Overcome It:
Prepare for Sessions: Think about what you want to discuss before your online therapy session. Write down any thoughts or questions you have.
Be Honest About Your Feelings: If you don’t know what to say, tell your therapist. They can help guide the conversation.
Embrace the Silence: Silence in therapy is okay. It can be a space for reflection and thought.
Trust Your Therapist: Your therapist is skilled at helping you explore your thoughts and feelings. Trust that they will help facilitate the conversation.
Start Online Therapy in Michigan Today!
Starting online therapy and talking to a therapist can be daunting, but it’s a brave and important step toward improving your mental health. By choosing a therapist you feel comfortable with, understanding that therapy is a collaborative process, and embracing vulnerability, you can overcome your therapy jitters. Remember, at Embodied Wellness, PLLC, your therapist is there to help you, not judge you. With honesty, openness, and self-compassion, you can make meaningful progress in your therapy journey.
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At Embodied Wellness, PLLC, our therapists specialize in the treatment of trauma and PTSD, OCD and phobias, anxiety and depression using the latest techniques such as EMDR, Somatic Experiencing and Empath Counseling for adolescents and adults. También ofrecemos terapia en español en Michigan. Today is the day to start living a life you have always dreamed of… right from your couch!
About the Author:
Sarah Rollins, LMSW, SEP is the founder of Embodied Wellness, PLLC, a group therapy practice providing online therapy in Michigan. She is passionate about expanding awareness of somatic therapy as a way to treat and heal trauma. She incorporates other holistic treatments into her practice including EMDR and IFS.