Investing your time, money, and emotional energy into therapy is one of the best decisions you can make for your mental health. That said, therapy is an active relationship, and it requires your dedication and commitment to the process. Whether you’re considering working with a therapist for the first time or you’re trying to maximize your current therapeutic experience, here are some tips on how to get the most out of therapy.
Work On Your Therapy Goals Between Sessions
Processing feelings and deepening awareness within therapy sessions are paramount for building necessary insight. However, getting the most out of therapy entails putting that insight into action. That may include starting to set boundaries in daily life, practicing more self-care, or changing how you respond to certain thought patterns or triggers. After all, if nothing changes then nothing changes!
It’s not about achieving every goal perfectly. Progress is not linear, change takes time, and setbacks are common. But the more you experiment with making changes, the more you can discuss what is and isn’t working during your sessions. This allows you both to collaborate on how to keep moving forward toward achieving the personal growth and meaningful change you desire.
Come Prepared and Try Starting Your Session With the Most Important Thing
There’s no doubt that therapy sessions can move quickly. Even if you have a strong therapeutic relationship, the reality is that your therapist can’t read your mind or automatically prioritize your needs. Some might structure the sessions based on what they think is best, but that won’t always sync up with what’s most significant.
Consider taking the initiative to start your therapy session by addressing what feels most pertinent. This will give you enough time to really process your feelings and get into the meat of some of the more tender issues. This may feel vulnerable, but the right therapist will be wholeheartedly ready to dive into supporting your emotional work.
Ask For What You Need (Or Would Like to Have)
It’s your therapist’s job to try to best accommodate your well-being during the time you have together. But what they think you might need may not necessarily be what you need!
For example, do you want your therapist to give you homework assignments? Do you want more space to simply talk about your difficult emotions? Are you looking for practical skills to manage panic attacks or shame?
It’s perfectly acceptable to have needs. Just keep in mind your therapist may not know what they are unless you vocalize them. Most providers are absolutely willing to work with their clients to provide them with the best experience possible.
If your therapist can’t provide you with exactly what you need, you still have options. For example, you two may be able to collaborate to review other alternative approaches. Or you may decide it’s better to work with a different therapist. Either way, you deserve to have your needs met within the therapeutic process. Being aware of them can help orient your treatment.
Give Your Therapist Feedback About What Is Or Isn’t Working
Therapy is a highly unique relationship. What works well within one client’s therapy process can look vastly different for someone else. With that, it’s helpful if you directly tell your therapist what is most helpful to you. Alternatively, if they do something you don’t like, don’t keep it to yourself. Any good therapist will be receptive to feedback.
Sometimes things do go wrong in therapy. A therapeutic rupture can result from tension between therapist and client. Although the idea of a rupture may sound scary, such experiences aren’t inherently problematic. Research shows that when clients and therapists can positively work through a rupture (known as the rupture-repair cycle), the treatment may be even more successful than if no ruptures occurred at all.
The takeaway here is remembering that therapy is about you and your needs. The more feedback you can provide to your therapist, the more likely you are to receive treatment that best supports your preferences and growth.
Review Changing Your Session Frequency
There’s no “right” session frequency, although many clients benefit from meeting once a week or every other week. If you feel like you’re plateuing or regressing, it may be an indication that your sessions are spaced too far apart. If that’s the case, consider meeting more often. If finances or scheduling are a concern, talk it over with your therapist to explore the best options.
In addition, even if you are making progress, some seasons of life can just be downright challenging. Meeting more regularly can enhance the sense of support you feel as you move through your daily living.
Consider Taking Notes Just After Therapy
Some people find that it’s helpful to jot down a few notes after their sessions. These notes don’t need to be overly detailed- however, you might want to write down a few important takeaways or initial thoughts.
Reviewing these between sessions can help you stay focused on your goals and be aware of your current needs. If you find therapy emotionally draining (as many people do), consider journaling a day or two after- or once the initial fatigue has worn off.
Final Thoughts on Getting the Most Out of Therapy Sessions
Every therapy journey is uniquely its own. But the process is active and often requires clients to step out of their comfort zone to make important changes. Despite how much they care about you and your wellness, no therapist can’t do the work for you!
Starting therapy can feel as daunting as it is exciting. That said, good therapy can feel deeply profound, and it has the power to be transformational. If you’re looking for a safe space to uncover the real you, I would be honored to support you in becoming your most authentic self.
I offer online therapy for adults throughout Washington State. I specialize in treating trauma, anxiety, depression, and helping people navigate difficult life transitions. From the first therapy session, my goal is to help you get the most out of our time together so you can make positive changes in your life. If you’d like to discuss starting therapy together, please contact me today to schedule an initial consultation.
