Whether you're visiting a therapist for the first time or the hundredth time, it can be a nerve-wracking experience. Many people have trouble opening up to a person they don't know, and that can limit their success with counseling. To help you avoid that problem, here are a few ways you can open up communication with your counselor. 

3 Tips to Help You Communicate Better With Your Therapist

1. Start Small

It's important to keep in mind that you don't have to start with the big things, especially when you're new and not yet comfortable with your therapist. Start out small, talking about your day, your week, your feelings in the moment, etc. You can even be honest about feeling nervous to open up, and you can ask to start with small talk while you get comfortable. It may also help you to get to know your counselor and ask some basic questions about them. 

2. Journal Before Your Sessions

Lots of people feel like they have so much to tell their therapist before the sessions and then feel put on the spot once they're in session. If you find yourself blanking on what to say during your sessions, journal out your feelings and thoughts throughout the week. It's especially helpful to do this in the moment, when the thoughts are fresh, and also later, after you've had some time to reflect. Bring this journal with you, if you want, and reference it throughout the session. 

3. Let Them Direct the Conversation

You might feel pressured to lead the conversation—it is your counseling, afterall—but that doesn't have to be the case. Therapists are trained to ask questions, explore ideas, and lead you through the healing process. If you are at a loss for what to say, or if you don't know how to broach the topics you're in counseling for, you can always let your therapist lead the way. Answer their questions, be truthful about how you're feeling, and let them know if you're approaching a topic you don't want to talk about right now.

If you're looking for a therapist near Rochester, NY, reach out to White Spruce Counseling. Their experienced staff have decades of experience helping individuals work through the counseling process and deal with grief, trauma, stress, and mental health issues. Learn more about their services online, and call (585) 424-2436 to schedule an intake appointment.