By Cynthia Beck, MSc Candidate in Clinical Psychology, and Mixed Farm Operator

Something that prevents many people from reaching out to get help with their mental health is not knowing how to go about it. Questions without answers might get in our way, questions such as: who do I contact? What do I say? Is it worth my time to talk to someone? Will talking to someone make me feel worse?

If you are thinking about your health (or recognize that you’re not feeling good, exhausted, unmotivated, not dealing well, finding it difficult to get your work done), you have already taken the first step, which is having some self- awareness as to how you are doing.  

1. Do I need to prepare for the session? Is there anything I need to bring? 

Most people feel apprehensive or are unsure what to expect the first time they see a mental health professional. It may feel a little nerve wracking and that's normal! For most of us, it's not often that we talk about our mental health. Think of the first session as an introduction session. Be prepared to share a little about yourself, for example, about your physical and mental state, your lifestyle, and what you’re dealing with. Depending on the qualifications of the clinician, they may ask questions about medications you are taking. 

2. How do I know if I am connected to the right person?

Think about finding a mental health professional in the same manner that you would go about hiring a farm hand: ask them questions, find out what qualifications they have, what professional association or regulating body they belong to, what modality they practice (do they do talk therapy or structured interventions), and for how long people typically see them. Feel free to search the clinician online. Ask the clinician if they offer an introductory session so that you can meet and see if you connect with them or if they may not be the right fit for you. Finding the right mental health provider is a lot like finding a good pair of work boots - if you don’t find the right pair on the first try, you don’t quit wearing boots altogether. You try a different brand of boots until you find the pair that’s comfortable and provides the right amount of support.

3. What if I am not ready to dive into the deep feelings yet?

Therapy isn’t only talking about feelings, and this is very important to remember. As agriculture producers, we deal with high amounts of stress for long periods of time. Often, it’s not our feelings we need to talk about first, it is the facts of what we’re dealing with in our daily life. Specifically for agriculture producers, we first need to learn coping strategies for dealing with the stressors we experience. Then you have the right to share as little or as much as you choose with your mental health clinician. Keep in mind, the clinician’s job is to help you sort through the problem in order to build coping strategies to help you get back on track. It is also the clinician’s job to support you through that process, and it may take a couple of sessions for you to feel comfortable enough to delve into what’s going on for you. 

4. Do I have to do all the talking?

Think of therapy or counselling as having a conversation. It takes two people to have a conversation, and no, you will not have to do all of the talking. The therapist will probably guide the conversation so as to help you identify the problem areas and discuss coping strategies or possible solutions. 

5. What if I don’t feel better after the first session? 

It is unrealistic to expect to be fixed or 100% better after the first session. Sometimes people feel a little better and sometimes people may feel a little worse. If you are talking about your challenges or problems for the first time, it is natural for emotions and thoughts to surface that have been buried, perhaps for a long time. Think of it like replacing a cracked water line – in order to get to the problem and find the solution, you have to dig through layers of manure, mud, and dirt. It’s frustrating, tiring, you are probably angry, and you get really dirty while working on solving the problem; but it is worth it in the end. Please go into therapy or counselling with the expectations of attending more than one session, and focus on problem solving and developing coping strategies to help you in your daily life. 

Cynthia Beck

MSc Candidate in Clinical Psychology

Mixed Farm Operator

https://www.onlinetherapyuser.ca/