Therapy within the Black community has long been stigmatized and misunderstood. If you’ve grown up like I did, you might have heard things like, “Black people don’t go to therapy,” or “What happens in this house, stays in this house.” These phrases, often passed down through generations, created a false narrative that everything is fine, even when it’s not. The truth is, Black individuals face unique challenges, from microaggressions and inequality to racism, harassment, and stereotyping. While we can’t control these external adversities, one thing we can control is using our voice to advocate for ourselves. If you’re thinking about starting a journey toward healing but aren’t sure how, here are four ways to start advocating for yourself in therapy.
1. Finding a Competent Therapist
Therapists are not one size fits all. It’s crucial you do your research when looking for a therapist. Though our education is similar across the board, many have different approaches to therapy such as Emotionally Focused Therapy (EFT), Narrative Therapy, and Cognitive Behavioral Therapy (CBT). Many specialize or have experience in specific challenges like anxiety, depression, emotional regulation, and trauma. Furthermore, a therapist should practice cultural competence and humility to validate your experiences as a Black individual. This may take some trial and error, but don’t get discouraged.
2. Set Boundaries
Therapy is your space, and it’s okay if you aren’t ready to dive into certain topics right away. It’s essential to advocate for yourself in this space because it’s all about you. Speak up! Your comfort, safety, and trust in the process matter. Therapy is a collaborative experience, and your boundaries should always be respected.
3. Be clear with your goals
Before starting therapy, think about what you want to achieve. It’s okay if your goals aren’t clear right away; that’s something you and your therapist can explore together as you go along. Be honest and open with your feelings and experiences, and allow yourself the flexibility to grow as you gain clarity.
4. Ask questions/Provide feedback
You are the expert on your life, and that means you know what you need. Don’t hesitate to ask questions if something isn’t clear, and feel free to provide feedback if your needs aren’t being met. If you’re unsure about the treatment plan or approach, your therapist is there to clarify. Therapy is meant to support you—if something doesn’t feel right, communicate that.
Advocating for yourself in therapy isn’t always easy, and that’s okay. Vulnerability takes time, especially in unfamiliar spaces, so remember to give yourself grace. At Unload It Therapy, our Houston based therapist are here to support you in speaking up for what you need, especially within the therapy space. Contact us today to start working with one of our culturally humble therapists. We’re ready to help you advocate for yourself on your healing journey.
