How can I overcome my fears about going to counseling?

Dear Reader,

Getting started with mental health care can feel daunting. Counseling can be used as a broader term to describe talk therapy with a mental health professional, regardless of the time frame. Many factors can contribute to feeling nervous about seeking counseling. These can include fear of opening up, social stigma, or feeling like your problems aren’t significant enough to seek counseling. Learning to recognize, name, and reflect on your fears may help you overcome them.  

How can you reflect on your fears about going to counseling? 

Talking about mental health can sometimes can feel like a taboo subject. To help identify what exactly scares you about going to counseling, consider these questions:  

• Are you nervous about how a mental health professional will respond to your concerns?  
• Are you scared of how speaking about your mental health will make you feel? 
• Are you scared of receiving a particular diagnosis?  
• Are you concerned that people in your life will find out you're seeking help for your mental health?  
• Are you wondering if your mental health concern is “worthy” of seeking support from a professional? 

Reflecting on these questions may help you better understand your fear of counseling.  

How can you get support for your fear of counseling? 

Talking with someone who has experience with counseling may help debunk some of your fears. To explore your options, consider these suggestions:  

• Research peer support groups. These gatherings are led by people with similar lived experiences, who offer guidance and resources to help you navigate different challenges. Nonprofit organizations or community mental health centers sometimes offer these groups.  
• Explore group therapy. In group therapy you learn from others who share your diagnosis. Unlike peer support, group therapy sessions are led by a licensed mental health professional.  
• Give your mental health professional context. If you end up doing one-on-one sessions after all, try being proactive. Talking with your provider about your fear of seeking help may help them better understand how to support you and make you feel comfortable in future sessions.  

Being in settings with people who have similar lived experiences to you may help reduce your fear of opening up and seeking mental health support. Additionally, your mental health professional may have experience working with people who were initially scared of seeking help. 

What are some benefits of counseling? 

Counseling has many benefits, including:   

• Offers a safe space for sharing. Mental health professionals provide a judgment-free environment where people can express their thoughts and feelings.  
• Problem solving and overcoming challenges. Counseling can provide a space to reflect on situations you experience in your daily life. This could include conflict with friends, partners, family members, coworkers, or other important people in your life. Mental health professionals can help you explore ways to improve your communication or how you respond to things that come up.  
• Reduces feelings of loneliness. Regular sessions with a mental health professional can reduce feelings of isolation by providing a reliable listening ear.  
• Helps with life transitions. Significant life changes, such as starting a new school, a new job, or moving to a new location, can be exciting but also stressful and can lead to anxiety or worry. Talking with a mental health professional can help you build resilience during challenging times.  
• Supports academic and job performance. Suffering from mental health issues can interfere with the motivation and focus needed to study for tests or complete work assignments. A mental health professional can teach you valuable skills to help with studying and time management.  

List adapted from University of Minnesota  

In addition to knowing these benefits, there are other practical steps you can take. You could review your school’s counseling website, call the office, or visit a drop-in location to find out what to expect during your first session. Some mental health professionals also offer introductory calls to get to know them and discuss your goals, some of which don’t require you to pay or provide your insurance.  

To help you feel more comfortable, you can think about what traits to look for in a mental health professional:   

• Personal characteristics. Race, gender, sexuality, or languages spoken may be shared traits you value in a provider. 
• Topic areas. Academic or career difficulty, family trauma, and LGBTQ+ support are just some of the many topics a mental health professional could have training in. 
• Location. You may feel more comfortable going to a provider’s office in-person or feel more comfortable from your own space through a telehealth session.  

Remember that taking care of your mental health can positively impact many areas of your life, and connecting with a professional can be a meaningful step forward.