There has been a significant increase in the number of people seeking mental health services within the past year. Traumatic events such as COVID-19, high unemployment rates and nationwide protest against police brutality among unarmed Black Americans have negatively impacted the mental state of our family, friends and communities. As a Licensed Therapist, I am delighted that people are investing in their mental health and wellness. I also am cognizant of the paucity of information on the world wide web regarding the mental preparation for mental health services. It is important to mentally prepare for mental health services because it lessens the stigma associated with mental health and it allows people to become familiar with the therapeutic process.

Here are my suggestions for mentally preparing for therapy:

Decide that you’re ready to put in the work.

This is easier said than done, and how we process information and make decisions is largely based upon our mindset. As a client, you must decide if you are ready to be honest with yourself about your current mental health status.

I suggest you ask yourself questions similar to the following:

1. What is keeping me up at night regarding my mental health?

2. How much time will I have to nurture my mental health?

3. How will I finance my mental health services?

I further suggest that individuals practice deep breathing for at least 10 minutes before a therapy session or a mental health treatment. Deep breathing grounds us and it sets the tone for how clients will engage with their mental health provider. Of course, you can practice deep breathing during your sessions, as needed, but why not get the most out of your treatment before it even starts?

Next, practice vulnerability with someone that brings you peace and comfort. Vulnerability is an underrated skill that many of us have yet to master. We live in a world where people immediately judge us based upon their cultural 2 worldview before we have a chance to write our own narratives. Vulnerability gives us the opportunity to actually show up for ourselves, on our own terms. Being vulnerable is as simple as telling someone a secret that has been eating you up on the inside and it also looks like allowing someone to see you cry.

My favorite suggestion is to start writing down your thoughts. If writing doesn’t tickle your fancy, create voice memos or send yourself voicemails. Either way, I suggest individuals develop a habit of documenting their thoughts. This is a good habit to have because documentation identifies patterns, which greatly helps us acknowledge our mental health pain points. My clients typically report satisfying sessions when they come prepared with their questions and concerns written down. When done consistently, documentation serves as a tangible way to self-reflect.

My last suggestion is to get in the habit of being uncomfortable. Before you seek mental health services, understand that every session or treatment will not be smooth sailing. We are talking about mental health, which means there are areas that need to be unpacked. If you are working with a competent mental health professional, they will challenge you by asking you questions that you may view as uncomfortable. As the saying goes, nothing good ever came from comfort zones.

Wellness Works,

Karen Caldwell, M.S.,M.S.,CRC,LPC,IPEC