We understand that some people may feel nervous when they hear the word ‘therapy’, and you might have lots of questions – which is totally normal.

Being prepared for therapy and having an idea of what to expect can help to reduce some of the worries or fears you may have about accessing therapy sessions for your mental health.

If you live in Birmingham and are struggling with depression and anxiety symptoms you might have heard about Birmingham Healthy Minds (BHM), an NHS primary care psychological therapies service (talking therapies).

Sapphire, a Psychological Wellbeing Practitioner for our BHM Service said:

“At Birmingham Health Minds we see around 23,000 referrals a year to our services for a number of reasons, it could be surrounding relationships, work related stress, financial problems, parenting, health conditions and much more. If you are finding it difficult to manage your stress, anxiety, OCD, PSTD/trauma or low mood – we are here to help. 

Not all therapy is the same, we can offer you a tailored approach to your therapy depending on your needs and what you are comfortable with. Some people prefer to have sessions over the phone, virtually, in group settings, or face-to-face.”

Take a look at these useful tips our team has provided for your first therapy session:

  • It’s important to prioritise your appointment once you have been given a date. Plan ahead for your meeting with your therapist. If privacy is important to you, make sure you have planned out a quiet, confidential space where you cannot be interrupted.
  • Your therapist will discuss the therapy structure, what is expected and ask you questions to gain a deeper understanding on how to help you achieve your goals
  • Don’t be afraid to plan your questions in advance or make notes throughout the session – Sessions usually last for around 30-50 minutes depending on the therapy, this time is solely dedicated to you and your mental health and wellbeing, make the most of your appointments.
  • Between the sessions, complete any homework that is agreed between you and your therapist – Our therapists normally give you ‘homework’ to complete. This could be in the form of suggested reading materials, tasks to complete or writing down your thoughts.
  • Share your therapy journey with family or friends so they can check in on you (if you feel comfortable to)

To access our Birmingham Healthy Minds service, you can refer yourself directly or you can get a GP to refer you. You must be aged 16 or over and registered to a Birmingham GP. Our waiting times are around 30 days for low intensity therapy, high intensity can be longer.