9 Tips to Get the Most Out of Short-Term Therapy

• Remember that needing to ask for help is normal. Everybody needs to talk to someone from time to time. When that time comes, we’re here. You might feel a little nervous about your first visit, and that’s OK. Your therapist will take the lead to help put you open up about what you’re going through.
• Think ahead about what you'd like to focus on. Anxiety, stress, depression, marital or work issues, and substance use are just some of the issues therapists are trained to address. Together, you’ll work towards a solution to get you feeling better.
• Don't worry about money — there are no hidden fees! Typically, employers provide First Stop Health’s services at little to no cost to you. You can check the membership email or contact your HR team to learn more. 

When it's time to talk to your therapist:

• Remember, you've taken a positive step to helping yourself. The first step in any journey is often the hardest. Give yourself a pat on the back for getting started.
• Jot down a few things. If you are worried you may forget what you want to say, take a few minutes to prepare a list or jot down some thoughts. Having something in writing that you can refer to can help you make the most of the time you have with your therapist. Don’t be afraid to ask for specific things you might need, like resources, daily activities, or a daily schedule. Freely share information and thoughts without worrying if they’re relevant or not. Giving your therapist as much information as possible helps them help you.
• Find a comfortable, private location for your appointment. You’ll need 45-60 minutes to focus on you for the short-term therapy visit, so it’s important to have quiet and privacy. If you live with other people, ask them to give you some time alone. Or maybe you can take the call in your bedroom, in the backyard, or in your car.

After your visit, focus on next steps:

• Take action. If one visit is all you need, great! But, if, like most people, you need more, you can schedule another visit. Your therapist will work with you to define and work toward your goal. Most change takes time, so be patient: you’ve taken action, and the results will follow.
• If your therapist is not a good fit for you, remember that there are more options. If you have any concerns about your visit, talk about it with your therapist. Therapist are here to help you, so it is important to be honest about what you liked and didn’t like. If you don’t think your therapist is the right person for you, that’s okay. You can change your therapist by simply creating a new request.
• Look toward the future. Think about what you took away from your visit and make a plan to work these new strategies into your day-to-day life. If something works for you, make it a priority. And remember that therapists at First Stop Health are here if you need to talk again.

Sources:

1.https://www.nami.org/mhstats 

2.https://www.ptsd.va.gov/understand/common/common_adults.asp#:~:text=The%20following%20statistics%20are%20based,have%20gone%20through%20a%20trauma.