How to Get the Most out of Your Therapy Session

Your therapy session time is for you.

It’s important to take advantage of all the wonderful benefits that therapy has to offer.

Here are some recommendations that will help you get the most out of therapy…

Think about what you want to get out of the session.

“You’re always one decision away from a totally different life.”

Not all therapists are created equal. We all have our own style and approach; we tailor that on your treatment goals.

Think about what you want and communicate that when looking for a therapist initially. During that first consultation a therapist should be able to tell you if their training aligns with your needs. If their approach doesn’t meet your needs, ask if they can provide resources that may better support what you need at this point in your life.

To help you break down what you’re looking for in a therapist without it feeling overwhelming, approach it from a journal prompt perspective to help you feel more relaxed.

What’s holding me back?
What do I want to overcome?
What’s taken me so long to get to this point?
Why haven’t I addressed these challenges before?
If I found out I only have a month left to live, what would I regret?

Be honest with yourself and your investment in this process.

“Therapists are not magicians or mind readers.”

Our job is to guide you toward new coping mechanisms and identify alternate patterns of thinking.

We help you make connections. Ultimately any change must come from you. What happens outside the therapists office is the best work you can do.

If you feel you aren’t making progress, take inventory of yourself.

Are YOU putting in the work to achieve the CHANGE? A therapist can guide and encourage you, but only YOU can start doing things differently.

Take notes.

“Your desire to change must be greater than your desire to stay the same.”

Therapy, especially your own, is an investment. Get the most out of each session by keeping a notebook or journal.

Plan for sessions.

Write down what comes up for you throughout the week, or anything you’d like to ask or discuss during session.
Write down what happens during session: thoughts, phrases, quotes, fresh perspectives.

Tell your therapist what isn’t working for you.

Discuss what works, what doesn’t and why.

What are the goals you have and how you’d like to achieve them?

If you feel your therapist is not meeting your needs, tell them.

“Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong.”

Your therapist will not be offended by you asking for what you need.

They may even applaud your self-advocacy skills.

Shop around.

Therapists have personalities.

Certain personalities may not be a match to yours. And that’s OK!

One thing that can help the therapy process is YOU liking your therapist.

“Your speed doesn’t matter. Forward is forward.”

The more you like your therapist, the better the therapeutic relationship can potentially be.

Take your time choosing your therapist.

Think of this as research into investing in your most precious asset…YOURSELF. You are committing your time and finances into becoming a better YOU!