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How to Get the Most Out of Your Therapy Sessions

Updated: Dec 1, 2023

Therapy is a valuable tool for personal growth, self discovery, and emotional healing. Whether you're seeking therapy for a specific issue or simply aiming to improve your overall wellbeing, making the most of your therapy sessions is essential for successful and lasting results.

Choose the Right Therapist

The foundation of a successful therapy journey starts with selecting the right therapist. Not every therapist is a good fit for every individual, and it's crucial to find someone who allows you to feel comfortable, safe, and understood. Take the time to research and interview potential therapists. Ask about their qualifications, approach to therapy, and areas of expertise. Trust your instincts - if you don't feel a connection with a therapist, it may be worth trying someone else.

Set Clear Goals

Before your first session, consider what you want to achieve through therapy. Setting clear and specific goals will help you and your therapist work towards tangible results. These goals can be related to emotional wellbeing, personal relationships, career, or any other aspect of your life. Discuss these goals with your therapist so you can develop a roadmap for your therapeutic journey. Keep in mind it is common to add/change goals throughout this journey as well.

Be Open and Honest

Therapy is a safe space to explore your thoughts, feelings, and experiences without judgment. To make the most of your sessions, it's essential to be open and honest with your therapist. Share your fears, anxieties, and vulnerabilities. The more transparent you are, the more effective your therapy can be.

Engage Actively

Therapy is a collaborative process. Your therapist can provide guidance and support, but your active engagement is vital. Participate in discussions, ask questions, and share your thoughts. Don't hesitate to express concerns or ask for clarification if something doesn't make sense. The more you engage in the process, the more insight and understanding you can gain from your sessions.

Practice Self Compassion

Therapy can bring up challenging emotions, and it's common to feel vulnerable at times. Practice self compassion by being kind and understanding to yourself. Don't judge your feelings or experiences, and remember that personal growth often involves confronting difficult truths. Your therapist is there to support you in this process.

Be Patient

Therapy is not a quick fix. Personal growth and healing take time, so be patient with yourself and the process. It's normal to experience ups and downs along the way. Remember, building a trusting relationship with your therapist will take time. It’s important to remember this going into the process so you don’t feel pressured to share everything right off the bat or that you’re doing something “wrong” if you don’t see changes right away.

Do Your Homework

Many therapists assign “homework” or suggest exercises to reinforce the work done in sessions. Completing these assignments is crucial for integrating therapeutic insights into your daily life. Whether it's journaling, mindfulness exercises, or communication practice, make an effort to follow through with your therapist's recommendations.

Track Your Progress

As you work through therapy, monitor your progress. Reflect on the changes you've noticed, whether they are emotional, behavioral, or relational. Keeping a progress journal can help you see the improvements you've made and the areas where you may still need to focus your efforts.

Communicate with Your Therapist

If something isn't working in your therapy, don't hesitate to communicate with your therapist. It's important to have an open and honest dialogue about your experience. Whether you have concerns about the therapeutic approach or feel stuck in your progress, your therapist can make adjustments or provide additional support.

Be Consistent

Consistency is key to reaping the full benefits of therapy. Attend sessions regularly and commit to the process. Skipping sessions or taking long breaks can disrupt the continuity of your therapeutic journey and slow down your progress.

Apply What You Learn

Therapy is most effective when you take what you've learned and apply it to your daily life. Identify ways to implement the insights and strategies discussed in your sessions. This might involve setting boundaries, improving communication, practicing self-care, or confronting past traumas. The real transformation occurs when you bring therapy into your everyday experiences.

Celebrate Your Successes

In therapy, even small victories deserve recognition. Celebrate your successes and acknowledge the progress you've made. This positive reinforcement can motivate you to continue working on your personal growth and wellbeing.

Build a Support System

Therapy can be complemented by a supportive network of friends and family. Share your therapeutic journey with trusted loved ones who can offer additional encouragement and understanding. They can be there to celebrate your achievements and provide emotional support when needed.

Don't Expect Perfection

Perfection is an unrealistic goal. Therapy is not about achieving flawless mental health but rather about becoming a better, more self aware version of yourself. Accept that setbacks and challenges are part of the journey and that personal growth is an ongoing process.

Written by,

Megan Philbin, LSW



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