As a young adult, I suffered from social anxiety and struggled to complete routine tasks, like calling a plumber or taking my car in for an oil change. Even though I was aware I needed help with my anxiety, the anxiety itself made it difficult to reach out and contact a therapist. Does this sound familiar?

It’s a dilemma that a lot of folks with anxiety face. They know they may benefit from therapy but taking the initial steps seem overwhelming. Meanwhile, friends and family may not understand the depth of the problem and question why you don’t just pick up the phone to call a therapist.

So, if you have considered trying therapy for anxiety, here are some tips that may help you get help –

Write down a plan towards help with anxiety

Make a contract with yourself with the next step to take (e.g., looking up therapists that take your insurance). Give yourself a deadline. Having a goal in writing can eliminate the procrastination that anxiety invites. And, including a script for the call may reduce your worries.

Find a safe place to discuss your anxiety and need for help

If friends or family seem intimidating to ask for help, your doctor or spiritual leader may be a good place to start. Other support groups and hotlines can provide a safe space to talk while you remain anonymous. As you practice talking about your worries anonymously, you can build resiliency to talking about them with a therapist.

Remember, you control the process in therapy

You never need to talk about anything you’re not ready to. The hope is that you find a therapist you can develop a trusting relationship with time, but that doesn’t always happen with your first therapist. You can end therapy at any point, including halfway through your first session if you need!

Use breathing exercises or meditate before making the call

Utilizing mindfulness mediation or breathing exercising can help reduce your anxiety as you begin to reach out to therapists. I remember sitting in my car before my first therapy session, progressing through breathing exercises I learned from self-help books. And I am thankful that I made it to my first session, starting my journey to better mental health.