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Find the right therapist for you and your needs. Ask your therapist to thoroughly explain the process. Have an open mind. Let your thoughts flow by journaling about them first.

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Look for a therapist who treats people who have problems similar to yours. Experienced therapists have seen the problems you are facing again and again, and will likely have a good idea about how to help you.  For instance, many specialize in areas such as depression, eating disorders, anxiety, and so on. Finding a good therapist comes down to a mixture of factors, such as ensuring that the professional has experience with treating your issue, finding out their unique therapy style, and going for an initial session. If you find that you and the person get along well, and you feel better after your sessions, you may have found the right therapist for you. Meet with a few therapists to get a feel for their different styles and personalities. Don’t be discouraged if your don’t find your perfect fit at first; it’s important to take the time to find someone who is a good match for your needs. Talk to your therapist about the techniques and methods that will be used in your sessions. Don’t be afraid to ask questions; even if you feel they are personal.  For example, if you are concerned about your therapist’s own life experience or beliefs concerning your treatment, you might say, “Are you religious? It’s important for me to talk to someone who believes in a higher power.” Although you may not receive a direct answer, you’ll receive an explanation as to why not, which may help you understand your therapist better and learn his or her boundaries.  Ask the therapist to explain any business policies that might affect your work together, such as fees for cancelling appointments or talking after hours. Know that there isn’t a set time for how long you may need therapy, or that there is a method that works the best for everyone. Realize that although you may think what the therapist asks of you won’t work, you should still give it a chance. You never know, you may be pleasantly surprised.  Be willing to go along with what the therapist suggests, even if it is outside of your comfort zone. Doing so may help you finally experience the breakthrough you’ve wanted.  Some therapists like to assign “homework” or work you do between sessions to advance your skills or understanding. Try to complete these assignments and take them seriously to see personal growth. Write down your feelings, fears, anxieties, frustrations, and whatever else is on your mind on that blank piece of paper. You’ll probably be surprised at how liberating it feels to get what is going on inside of you out into the open. Then, bring your journal to a session. You may find that reading your entries to your therapist helps get the conversation going easier.