Overcoming Common Barriers to Beginning Therapy

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Starting therapy can feel daunting for many people, but the truth is that the decision to seek help is a brave and proactive step toward improving your mental health and overall well-being. Having said that, recognising the barriers making it hard to access support is important. These barriers often stem from a combination of personal fears, practical concerns, and misconceptions about therapy. In this blog post, we will explore these barriers and provide practical suggestions for overcoming them.

1. Stigma Surrounding Mental Health

One of the most significant barriers to starting therapy is the stigma surrounding mental health. Many people believe that seeking therapy is a sign of weakness or that it means they are “broken.” This is far from the truth. Recognising that you need support, that you are struggling or unhappy is a sign of strength and an honouring of yourself and your needs. Prioritising yourself, caring for your needs is such a vital part of life and accessing therapy will provide you the tools to better understand yourself and navigate life’s challenges, ultimately making you more resilient.

From a psychological perspective, it’s essential to understand that these societal views on therapy are changing, but they can still influence how we perceive ourselves when we struggle emotionally. Many people internalize these views, which leads to feelings of shame and hesitation about reaching out for help. Challenging these thoughts is vital both to help with recovery (you wouldn’t judge yourself for visiting a doctor to get support with a sprained ankle would you) and also to help normalise seeking help within the wider community.

2. Financial Concerns

Cost is another major barrier that can prevent people from seeking therapy. Many individuals worry about the expense, especially if they don’t have insurance that covers mental health services. While therapy can be costly, there are ways to make it more affordable.

From a professional standpoint, I encourage clients to consider therapy as an investment in their future. It’s not just about resolving current issues—it’s about equipping yourself with lifelong tools for mental well-being.

There are also ways to make therapy more accessible. Medicare rebates and private health insurance can help reduce the cost in some circumstances. Additionally, some workplaces offer Employee Assistance Programs (EAP), which cover a certain number of therapy sessions. Public health systems and community clinics also provide low-cost options for therapy, and in some circumstances you may be eligible for support through third parties such as Workers Compensation, CTP or other government programs. Universities often provide cheaper therapy where you are working with a Provisional Psychologist who is completing their training. This can be a great option as the Psychologist is under the Supervision of a fully trained Psychologist.

It’s also worth exploring other options such as group therapy programs and online programs either adjunct to your individual therapy or separately. Personally, I often offer my clients access to some online programs which are focused on skill development. This allows us to spend our time together exploring their challenges at a deeper level while they use the online programs to develop practical skills to improve coping on a daily basis.

3. Finding the Right Therapist

Choosing the right therapist can feel overwhelming, especially with so many options available. It’s common to worry whether you’ll “click” with a therapist or whether they’ll be able to truly help you. Every therapist has a unique perspective and style, and finding the style that works for you may take time.

Personally, I want any client of mine to feel comfortable and safe. I know that may take time, and if my approach does not work for you - I don’t take it personally and would be encouraging you to both discuss that with me and continue searching for the right support. True healing requires space to be vulnerable and open - to face your pain and explore ways to recover. If you don’t feel comfortable or supported by your Therapist, then opening up can be even harder. I encourage all my clients to ask questions about me and my approach and provide opportunities to give feedback about how we are going.

The therapeutic relationship is a critical part of the healing process, so it’s worth taking the time to find someone who feels right for you.

4. Time Constraints

Time is one of the most common concerns when it comes to starting therapy. Many people worry about fitting regular therapy sessions into their busy schedules, especially when work, family, and other responsibilities take priority.

Again remember, investing in yourself is an investment in your future. Therapy isn’t just about talking through problems; it’s about developing strategies and coping skills that help you navigate life’s challenges more effectively.

These days, most providers will offer Telehealth (online) sessions, and as mentioned previously online support programs can be a great start. For some treatment modalities, in person sessions are easily to implement, however research has demonstrated that online therapy sessions are just as effective as face to face. A lot of my clients often do their sessions sitting in the car - and from a privacy perspective, I think it’s a great place to do them.

If your time is very limited, its also worth seeking out a therapist who does sessions outside of business hours. Admittedly, these therapists are less common and appointments can be difficult to source but if you are willing to wait - that may be ideal for you.

5. Fear of Vulnerability

Many people are afraid of being vulnerable in therapy, fearing that they will have to share painful or personal experiences that they would rather keep hidden. It’s natural to feel this way, but it’s important to understand that therapy is a safe, non-judgmental space where you are in control of what you share and when you share it.

The thing is, this is your journey and we go at your pace. Yes - my job is to encourage you to face your pain and help you heal. However, I need to know you are able to tolerate the pain and so part of what we do is develop the skills to do that. Vulnerability is an amazing skill to have, both in healing and also in your daily life. There is a power in being authentic that cannot be experienced elsewhere

When we open up about our thoughts and feelings, we start to process emotions that may have been held inside for a long time. It also allows us to connect and build intimacy and trust. But it’s equally important to go at your own pace. If you’re not ready to share something, you don’t have to. A good therapist will respect your boundaries and support you in the process of healing at a pace that feels comfortable for you.

6. Uncertainty About the Process

I get it, sitting with a Psychologist can be a daunting concept. You have no idea what they are doing except you are talking about things that hurt and there is no timeframe for how long it will take and whether it will actually work.

Having said that, research has consistently demonstrated that treatment is effective at helping clients improve and recover. Psychologists are required to use evidence based treatment modalities (ie treatment that research has demonstrated results in meaningful change) and they should be taking the time to explore your goals of treatment, how they plan to help you achieve them and check in to make sure you are progressing.

Interestingly, often my clients don’t realise things are improving because improvement is generally about the absence of something and therefore less noticeable. For example, I may have a client that normally turns to smoking during stressful times. However, after some time working together they may find they are no longer feeling the urge to smoke after a stressful day. But because the day is less stressful and they aren’t experiencing the urge- they don’t realise they have improved until it’s pointed out.

Taking time to reflect on the changes you are experiencing, how your ability to cope is improving both in session and outside can be very helpful. This can be done using apps to track your mood, emotions, thoughts or by journalling or seeking feedback from loved ones.

I would suggest that you approach therapy with an open mind and a willingness to engage with the process. The more you put into it, the more you will get out of it. And remember, progress takes time. Change doesn’t happen overnight, but with dedication, therapy can lead to profound transformation.

7. Overcoming These Barriers

Ultimately, overcoming these barriers requires self-compassion and patience. The decision to start therapy is an important step toward healing and growth. It’s okay to feel uncertain or anxious about the process—it’s normal. But know that you are taking a courageous step, and therapy will be there to support you every step of the way.