What to know about seeing a psychologist for the first time
We can take care of our physical health through good eating, exercise and check-ups at the doctor. But how can we look after our mental health as well? One option is to chat with a psychologist.
From 2023-2024, around 2.7 million Australians used a Medicare-subsidised mental health service. These services included in-clinic sessions, telehealth consultations or group therapy meetings.
So, how can a psychologist support you? A psychologist can help with many problems, like depression, low self-esteem and more. If your first psychology appointment is on the horizon and you’re not sure what to expect, then you’re in luck. Matthew Stanton, Clinical Psychologist at Life Matters, is here to help you get ready for your first session.
What is a psychologist?
A psychologist is a specialist who assesses and treats mental health disorders. Your psychologist will guide you through your difficulties and help you identify solutions to work through challenges. There are three common treatment approaches:
Cognitive Behavioural Therapy (CBT). This is where you learn to understand how you think to better manage difficult situations
Acceptance and Commitment Therapy (ACT). This is where you learn to accept your thoughts and feelings instead of trying to control them
Interpersonal Psychotherapy. This is where you work with a psychologist to improve your interpersonal relationships.
While the therapy you do is important, it’s the trust and connection you have with your psychologist that can make a positive difference. That’s why it’s essential you feel comfortable with your psychologist.
“People might want to disengage with therapy in order to not disclose their vulnerability to their psychologist,” Matthew explains.
There are different ways a psychologist can establish trust. But Matthew says your psychologist should “create a compassionate, non-judgemental environment that enables you to take the risk to discuss the things that you may be afraid to acknowledge.”
How can you prepare for your psychology appointment?
Before you make an appointment, think about what you want to get out of the sessions. You can look online at a range of different psychologists’ areas of specialisation.
“Getting a personal recommendation is a very good option,” says Matthew. You don’t have to see the first psychologist your GP refers you to. In fact, you can use your referral to see one that you choose yourself.
You might also feel nervous before your first appointment – and that’s okay. It’s completely normal if you feel nervous beforehand.
“It can help to acknowledge to yourself that you’re distressed and accept that it’s okay to feel anxious at the first appointment,” says Matthew. “But be assured that the psychologist understands that the first session might be difficult and they’ll make you feel welcome.”
Good questions to ask your psychologist
You can also prepare a list of question to ask your psychologist. This can help you get a better overview of what your treatment plan might be like. This could include things like:
How many appointments do I need?
How often?
How much does it cost and what payment options do you have?
Will I need any complementary treatments or therapies?
And if you want to feel more prepared before deciding to go to therapy, you can ask yourself these questions:
What do I want from my psychology appointment?
What do I want in a psychologist?
What are the biggest challenges I’m facing right now?
What is my ‘end goal’ from these sessions?
What happens in your first therapy session?
Establishing boundaries
During your first appointment, you might get a questionnaire. This will help your psychologist understand your concerns and goals for the appointment. Once the session begins, the psychologist may discuss the type of therapy they do.
Don’t hesitate to ask questions along the way. Remember this is your session and the psychologist is there to help you.
“Part of the first session is to build trust and openness and understand the motivation, expectations and fears the person has in building that connection with a psychologist,” says Matthew.
They’ll also talk to you about confidentiality. Your psychologist isn't allowed to share anything you say to them. But there are a few exceptions, which your psychologist should explain to you at the start of the session.
“If your psychologist feels you are unsafe, that information can be shared,” says Matthew. "Psychologists are also mandatory reporters if we think that children may be at risk.”
The first session is about trying to understand the difficulties happening right now
Information gathering and creating goals
“The first session is about trying to understand the difficulties happening right now and later sessions might be spent looking across a person’s history and how it could be influencing their current situation,” says Matthew.
“Together we’re trying to understand what’s causing the distress. It’s about people looking to find insight into what in their life and personality is contributing to their mental health deteriorating, so when those events come up in future, they don’t lose ground.
“We talk with clients about how we improve their mental wellbeing with them, so it’s an open partnership to define goals and carry forward therapy.”
Support
It’s okay to tell your psychologist if you don’t like part of the process. For some people, asserting themselves and being open about experiencing a conflict can be an important step!
Your psychologist won’t dismiss or disapprove of you, interrupt you or tell you what they think you should do. But they might guide you into territory that feels difficult to talk about.
“If you want to create lasting change, it’s important to communicate to clients that the process of improving their mental health can bring up feelings that cause them distress,” says Matthew. “But we can support them to learn to tolerate these feelings and develop better ways to respond to difficult emotions.”
How much does a psychologist cost?
Every private psychologist in Australia sets their own rates. But you might be able to claim some of your sessions through Medicare. You’ll have to speak with your GP to get a referral or mental health plan. This plan allows you to claim up to 10 individual psychology appointments on Medicare each calendar year.
If you have Extras cover as part of your private health insurance, you might also get some money back if you use up your 10 sessions with Medicare. You can check your cover in the nib App.
How many psychology sessions will you need?
There’s no one-size-fits-all approach when it comes to seeing a psychologist. Some people only need a couple of sessions, while others might need more support to get through a challenging situation.
“People generally seek help for mental health conditions with mild to moderate conditions or levels of distress. These people might just need eight to 10 sessions over three to 12 months,” says Matthew. “It could be that they’re going through a difficult transition in their life or a single episode of ‘poor’ mental health.
“For someone with a moderate to severe anxiety disorder or major depression, they may need fortnightly sessions for a year or more to help them maintain mental health or to avoid hospital stays.”
What can you do now?
If you think you can benefit from seeing a psychologist, the next step is to talk to your GP about getting a referral. But if seeing a psychologist is still a scary thought, not to worry. If you’re an nib member, we have mental health management programs you can join for free if you’re eligible. These programs can help you take positive steps towards improving your overall mental wellbeing. And remember, you can go at your own pace and see a psychologist when you’re ready. If you or someone you know needs help, please call:
Lifeline 13 11 14 or text 0477 131 114
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
