Starting exposure therapy is a significant step toward managing and overcoming anxiety and phobias. Proper preparation and understanding of what to expect can make this process smoother and more effective. This detailed guide will walk you through preparing for your initial exposure therapy session at the Mindfulness & Change Group (MCG), ensuring you are ready for this important journey.

Understanding Exposure Therapy

Exposure therapy is designed to help individuals confront their fears in a safe, controlled environment, thereby reducing the power these fears hold over time. Therapists should listen carefully to the your description of the problem, identify any unhelpful or ineffective patterns of acting and thinking, and then help you apply skills and new behaviors to reduce your anxiety and fear and reduce or elimate unhelpful behaviors keeping you stuck. The goal of CBT is to learn to use these skills to reduce anxiety and get back to living life on your terms, not anxiety's!

Preparing for Your First Session

Mental Preparation:

Educate Yourself: Learn about the specific techniques and outcomes associated with exposure therapy. Understanding that this therapy has a strong empirical foundation can alleviate some pre-session anxiety (Choy, Fyer, & Lipsitz, 2007).
Emotional Readiness: Recognize and accept that feeling anxious or nervous about therapy is normal. Engaging in preliminary mindfulness or relaxation techniques can help stabilize your emotions before the session begins.

Practical Preparation:

Schedule Wisely: Consider a time for your therapy session when you are less likely to be under stress from other obligations. A calm mental state can enhance focus and engagement with the therapeutic process.
Practical Preparation: Plan Your Visit to MCG
When preparing for your visit to the Mindfulness & Change Group (MCG) at 40 Spring Street, Suite 215, Watertown, MA 02472, it’s essential to plan your route carefully to ensure a stress-free arrival. Here are detailed directions for reaching MCG from various starting points:

Coming by Commuter Rail/Public Transit:
From Downtown Boston: Take the MBTA Red Line towards Alewife. At Harvard Station, transfer to the 71 bus towards Watertown Square. Get off at the Watertown Square terminal, and MCG is a short walk from there.
From Metro West: Drive to Riverside Station and take the Green Line D train towards Government Center. Transfer to the Red Line at Park Street towards Alewife, then follow the above instructions from Harvard Station.
Driving from Metro West:
Take I-90 East (Massachusetts Turnpike) towards Boston. Use exit 17 for Newton. Follow Washington Street and then take a right onto Galen Street, continuing straight into Watertown. Turn left on Spring Street; MCG will be on your right.
Driving from Downtown Boston:
Drive west on Storrow Drive, continuing on Soldiers Field Road. Take the exit toward Central Square/Watertown and merge onto Arsenal Street. Turn right onto School Street, then left onto Spring Street. MCG is located on the left side of the street.
Driving from the South Shore:
Take I-93 North towards Boston. Merge onto I-90 West via the exit on the left toward Worcester. Take exit 17, merge onto Centre Street, continue onto Galen Street, and follow directions into Watertown as described above.
Driving from the North Shore:
Take I-93 South to exit 29 for MA-28/MA-38 toward Somerville/Medford. Merge onto Mystic Ave, then continue onto the McGrath Highway. Use the right lane to take the ramp to Storrow Drive West, continue as detailed for Downtown Boston.
Additional Tips:

Parking: Metered parking is available in the lot adjacent to the building.
Public Transit Users: The building is accessible by public transportation (T Red Line to Harvard Square, then the #71 bus to Watertown Square). Always check the MBTA website for the latest updates and schedules before your journey.
Arrival Time: Aim to arrive at least 15 minutes early to allow for any last-minute travel adjustments or time to settle before your session.

By following these directions, you can ensure a smooth and timely arrival at MCG for your therapy session, helping you to approach your appointment with calm and focus.

During the Session: What to Expect

Initial Assessment: Expect a thorough assessment during your first visit, where the therapist will gather information about your history, the nature of your fears, and previous treatment experiences. This session sets the groundwork for customizing your exposure therapy plan.
Introduction to Techniques: You'll be introduced to techniques aimed at managing anxiety during exposure, such as proper breathing, mindfulness, and grounding exercises. These tools are vital for helping you maintain composure during challenging exposures.
First Exposure: The initial exposure is carefully calibrated to be challenging but manageable. You might start with indirect exposure, such as discussing the feared object or situation, and gradually move toward more direct encounters in future sessions.

Tips for Maximizing Therapy Outcomes

Engagement: Fully engage with the therapy process, even if it feels uncomfortable at times. The effectiveness of exposure therapy correlates strongly with the patient's willingness to participate actively and face their fears (Deacon & Abramowitz, 2004).
Homework Assignments: Completing tasks between sessions is critical. These might involve gradually approaching feared situations in real life, which reinforces the desensitization process experienced during therapy sessions.
Open Communication: Keep the lines of communication open with your therapist. Providing honest feedback about your experiences and emotional state during exposures can help tailor the therapy to better suit your needs.

Preparing for your first session of exposure therapy at MCG by understanding the therapy, readying yourself mentally and practically, and engaging actively in the process can significantly enhance the effectiveness of your treatment. Exposure therapy is a proven route to reducing anxiety and overcoming phobias, and with the right preparation, you can set the stage for a successful therapeutic experience.

References

Choy, Y., Fyer, A. J., & Lipsitz, J. D. (2007). Treatment of specific phobia in adults. Clinical Psychology Review, 27(3), 266-286.

Deacon, B. J., & Abramowitz, J. S. (2004). Cognitive and behavioral treatments for anxiety disorders: A review of meta-analytic findings. Journal of Clinical Psychology, 60(4), 429-441.

Wolpe, J. (1958). Psychotherapy by reciprocal inhibition. Stanford University Press.