Making the choice to go to therapy can be both daunting and liberating. For many, it marks a courageous step toward self-discovery and healing. Once seated in the therapist’s office, the vulnerability of opening up can feel overwhelming.
The weight of unspoken thoughts, emotions, and experiences may press down, leaving one uncertain of where to begin. How do you open up and start working for your emotions?
We can help. Read on to find out how to open up with a therapist.
Table of Contents
Choose The Right Therapist
Take the time to research therapists who specialize in the issues you want to address. Look at their therapeutic credentials, past experience, and expertise.
Consider whether you’d prefer a therapist of a specific gender, age range, or cultural background. This sets the foundation for a therapeutic relationship where you feel comfortable opening up.
Reach out to potential therapists and schedule an initial consultation or intake session. This meeting is an opportunity for you to ask questions and discuss your concerns.
You can get a sense of whether you feel comfortable with the therapist. Pay attention to your gut feelings during this interaction.
Therapy isn’t one-size-fits-all, and different therapeutic approaches may resonate with you more than others. Be open to exploring different modalities, such as cognitive-behavioral therapy, psychodynamic therapy, or mindfulness-based approaches.
Finding an approach that works with your personality and needs can facilitate the process of opening up.
If you’re having trouble finding the right person, check out sandstonepsychology.org.
Build Trust
Building trust with your therapist is a crucial step towards opening up and making progress in weekly therapy.
Understand that building trust takes time. It’s okay if you don’t feel completely comfortable opening up right away. Allow yourself the space to gradually develop trust in your therapist as you get to know them better.
Therapy is a collaborative process. The therapeutic relationship itself is an essential factor in promoting healing and growth. Invest in building a positive and trusting relationship with your therapist by being present, engaged, and honest in sessions.
Recognize and celebrate the progress you make in therapy, no matter how small. Each step forward contributes to building trust and deepening your therapeutic connection.
Have a Plan
Having a plan in place can help give you some structure when you’re trying to open up.
Take some time to reflect on what you hope to achieve through therapy. Whether it’s managing anxiety, improving relationships, or gaining insight into your emotions, having clear goals can guide your therapeutic journey. That helps give you a sense of direction.
Remind yourself that it’s okay to feel nervous or hesitant about opening up in therapy. Be patient with yourself throughout therapy.
Try and believe that your therapist is there to support you. They have experience helping clients navigate difficult emotions and experiences.
If talking about your feelings is challenging, explore alternative ways of expressing yourself in therapy. Your therapist may incorporate activities such as art therapy, journaling, or role-playing exercises.
These activities can help you communicate your thoughts and emotions in a way that feels more comfortable for you.
Choose The Right Time
Think about the timing of your therapy sessions within your weekly schedule. Are there times when you feel more relaxed and less distracted?
Choosing a session time when you’re likely to be more mentally and emotionally present can enhance your ability to open up.
Take a moment to check in with yourself before your session. How are you feeling physically, emotionally, and mentally? Are there any concerns or reservations you have about opening up?
Acknowledging and addressing these feelings can help you feel more prepared. That way, you’ll be more ready to share with your therapist.
Communicate
Unburdening yourself and improving your mental health requires you to communicate.
Take some time to identify the therapy topics you want to talk about. It can be helpful to jot down notes beforehand to organize your thoughts and ensure you cover everything you want to address.
Start by expressing your intentions to open up during the session. You could say something like, “I’d like to talk about something that I’ve been thinking about lately,” or “There’s something important I’d like to share with you today.”
When discussing your experiences or emotions, use “I” statements to express yourself. For example, instead of saying, “You make me feel…” say, “I feel…” This helps take ownership of your feelings. It also avoids placing blame on your therapist.
Be Honest
Recognize and accept your emotions, even if they are difficult or uncomfortable. Honesty starts with acknowledging your true feelings and experiences.
If you’re feeling hesitant or unsure about opening up, don’t hesitate to share your concerns with your therapist. They can help address any fears or reservations you may have. That helps create a supportive environment for you to open up.
Be truthful and accurate in your descriptions. Avoid the temptation to minimize or exaggerate your experiences. Honesty is about being genuine and authentic in your communication.
Trust that your therapist can support you without judging you. Honesty is the foundation of the therapeutic relationship, and your therapist is trained to handle whatever you share with compassion and professionalism.
Start Small
Starting small is an effective strategy for gradually opening up to your therapist.
Choose a topic that feels relatively safe and comfortable to discuss. This could be something simple, like your daily routine, hobbies, or interests.
Before your session, set an intention to open up about the chosen topic. Remind yourself that therapy is a safe space for exploration.
As you become more comfortable, gradually take small risks in opening up about slightly more challenging topics or emotions. This could involve sharing a mild concern or discussing a recent stressful situation.
How To Open up With a Therapist: Start Today
Figuring out how to open up with a therapist can take a lot of hard work. With this guide, you should be feeling better in no time.
Are you searching for more wellness tips and tricks? Read through some of our other excellent blog posts.
Wayne Probert is a senior reporter at Zobuz, covering state and national politics, and he is a grantee with the Pulitzer Center on Crisis Reporting. Before joining Zobuz, he worked as a freelance journalist in Kentucky, having been published by dozens of outlets including NPR, the Center for Media.
