What are some ways I can "prep" for a therapy appointment?

I have like 10 notebooks but I am wondering if I should by one with a key.

The best way to prep is to let go of the concept of prepping for the appointment. Go in with as little expectations possible. Don’t try to self-diagnose or come up with clean stories that encapsulate your life or struggles. Let the professional work with you and find an approach that will be beneficial.

Once you’ve been in therapy for a bit, there may be a process that your therapist asks you to use that may require some “homework”. But until that time, let the therapy define the work you need to do.

Re: your fear of saying things aloud – your therapist will work with you on this specifically. Trust that this professional has experience and will work with you to express yourself at a pace that is appropriate for you and meets your therapeutic goals.

I guess. I am not really going into it with expectations, I’m going into it trying to make sure I don’t freeze up. Because I guarantee I will not talk about any of my problems.

I am probably going to just cancel then.

I don’t know how to do this, I don’t mean to be rude. I don’t believe they can help me, but I know I need to try. I think I’m too crazy. I’m too paranoid and I want to make sure I don’t just lie like I always do.

@MakeItSo1701: “I am probably going to just cancel then.”

Ok.

You just became a therapist and went through a full round of therapy with you as a client – all before you even started.

Keep in mind that resistance to (or fear of) is often a sign that therapy is exactly what you need. Of course, you do need to have a “I’m worth feeling better” nugget somewhere in you so you’ll go and continue to go.

I’d really recommend it. It’s very low-risk and I have never met anyone who regrets it.

Ok nevermind my question. Not very helpful. I ask how I can help myself and you tell me to just do it. Obviously the problem is that I don’t know how. How is a therapist going to know how when I can’t even talk.

Nevermind. I’m flagging this question it was pointless.

Clearly the fucking problem is that I am forcing myself to do this because if I don’t I never will. Whatever.

Unfollowing so no one needs to respond. I am telling you I’m crazy and there isn’t much they can do if I don’t talk.

Please report this so the mods actually delete this question.

If you are really worried, you might try some breathing exercises beforehand or some affirmations to help you get through the initial anxiety. And remember, the therapist has seen many, many people with problems and will know how to help you get started or – if necessary, to just sit with you in silence as needed.

I can share with you that I was in therapy for many years and it’s really helped me get over some stumbling blocks and feel better about myself.

pm me if you want to talk to someone with tons of therapy experience – and tons of anxiety.

I appreciate it all. I am being a bitch. I am dealing with a lot of problems and I want help but don’t want to be judged. I am realizing I have extreme paranoia and it’s fucking with me. I don’t think that they can help me.

Thanks and I am sorry I am acting immature. I should not have asked this.

@MakeItSo1701 It’s ok. It is anxiety producing to start therapy and to resist. But you have so much ability and insight, successful therapy will really benefit you.

If I could hug you and you wanted it, I would (but not if you didn’t want it.)

To answer your original question, it might help you feel less anxious if you do some journaling about your hopes, fears and expectations for therapy. That might help you feel more prepared.

Get plenty of sleep.
Stay hydrated.
Lay off the caffeine.
Think positive thoughts.

Don’t quit. If you don’t advocate for yourself then who will? Look at it like brushing your teeth, bathing or eating. Watching what you eat to stay healthy or at least get the nutrients you need for example. Fruit is great for you but it takes time for the effects to work on you. Therapy is the same thing. No fast fix. No miracle cures. You will learn how to manage your stress in a way that will work for you but it will take time for it to work. Just like you can’t expect one apple to give you all the nutrients you need for the rest of your life, you shouldn’t expect therapy to help with one sitting.
I haven’t needed therapy but I know plenty of close friends and family who have and it has saved them. It’s nothing to feel ashamed of or fear.

You should do this to maintain your mental health.
Lets say that you go and don’t hit it off or nothing seems to help after a few weeks. Then you find someone else. If it happens again then you can say at least you did try.

But panicking before going (although I think is a normal response) isn’t going to help you. Think of this in terms of a first date. You may think you are going to say or do something that will ruin the date, but the therapist is like a hooker of the mind. You can’t ruin it for them. They are pros at helping you to open up and letting your hair down. So you don’t need to prep. Just have a check ready. Just kidding. Hopefully you have insurance.

I have insurance. Even if I didn’t I am lucky and can afford it.

Honestly, it sounds like you are ready whether you feel like it or not. You have jotted or will jot notes so you don’t run out of things to say. Also write out how even going to therapy is making you feel. That would likely make you feel somewhat better. Deep breathing and / or meditation would help.

Thank you. I think my moms death has also brought back a ton of repressed memories. My childhood was fucked up and now it is all coming back.

I am so overwhelmed. Thanks for being patient guys during my tantrum.

Mods don’t have to remove this but I already reported so I don’t know.

How about bring main topics you want to cover? A few bullets. You most likely won’t get to everything the first time.

Nothing wrong with telling the therapist you made some notes and reading from your paper.

If you don’t feel the therapist is a good fit after a couple of sessions you can try another.

Thank you. I bought myself a locked journal coming tomorrow.

I will fill it out as I can, if I can. Won’t pressure myself.

Writing it out might help you sort through your thoughts even if you don’t bring the full journal.

You could highlight main topics in your journal? Just an idea. I tend to write in outline form so it would be easy for me to go back and highlight, but most people don’t wrote like that I don’t think.

I might have missed it, but if you feel comfortable telling us, why are you nervous about going to therapy? Don’t answer if you don’t want to, I just thought maybe if I knew I could help with any anticipatory stress you are experiencing.

Worried about labels. I have some issues that align with psychotic disorders, and have been a bit better since starting an anti-psychotic. I worry I will be labelled crazy and she won’t want to help me anymore.

I am not self diagnosing. I study mental health so I know what I am experiencing is very abnormal. Maybe I am not psychotic, it could be something else, I am just scared to find out.

But my symptoms are terrible, others notice them. I want help but I am so used to this I am scared to be “normal”.

Edit: These symptoms have been for basically forever. So I am not self diagnosing or faking my symptoms based on what I have read in school like psychosomatic or whatever the word is.

Therapists will help you sort out what is going on in your world. All the therapists I worked with were not judgemental, they only were there to let you figure out what was happening to you.

I worked in a Psych hospital for six years in college.

@MakeltSo1701 Your concerns are understandable. You control what you tell or don’t tell so this first visit you can see how comfortable you feel. Obviously in the end to really benefit from therapy it’s best to be open with your therapist. I have no idea your symptoms, but usually something can be done to make things at least somewhat better, so I think it’s good you try. Let us know how it goes.