You’ve found a therapist, booked your session, and are ready to get started. But… what can you do to get the most out of your time in the therapy room?
Therapy is an investment – in yourself and your wellbeing. It takes time, energy, money, and effort, but the impact and benefits can be truly transformational. From enabling us to better understand ourselves to recognising and tackling underlying issues affecting how we feel, therapy can provide us with the strategies and techniques, alongside a devoted space to work on this, to move forward with the skills we need to better handle life’s ups and downs.
But are you really getting the most out of therapy? Or could you do more to maximise what you’re taking away from your sessions? Try these eight effective tips to help ensure your therapy sessions are as effective as possible.
1. Before you begin: what do you want from therapy?
Defining what you want to get out of therapy might seem obvious, but can be tricky. Ask yourself: why now? Why this type of therapy? What do I want to change? What will progress/success look like for me? Knowing the answers to these questions can help you set goals, and track your progress along the way.
2. Ask yourself: am I ready?
Therapy can take a lot out of you. It requires energy, effort, and willingness to make changes, understand yourself, and learn new ways of approaching things. Being in the right mindset can make a big difference. Going to therapy when you are ready is ideal – although not always possible – and can make the process easier.
3. Get rid of little distractions
We all have things on our mind. From little day-to-day stresses to bigger worries, if there’s something you know is going to linger in your mind during your session, try to tackle it ahead of time. This can help you to feel more present and focused during your session.
4. Prepare in advance
Think about what you might like to talk about during your session, and don’t be afraid to bring notes with you. It can be easy (and frustrating) to forget specific points you want to discuss. Going along to a session prepared helps you focus on how you are feeling, rather than becoming caught up trying to remember what you wanted to cover.
Going prepared also means doing any homework your therapist gives you between sessions. These tasks can help to enforce good habits, focus on ideas brought up during your sessions, and spark further areas to explore.
5. Look after yourself
Therapy can be a great way to start taking better care of your mind and emotions, but it’s not the only way to support your emotional, mental, and physical wellbeing. Developing healthy self-care habits can help you better manage stress, while getting enough sleep can improve your mood and concentration. Fuelling yourself with the right food can improve your energy and focus, while taking time out to reflect can help you to feel calmer and more centred. The more you look after yourself, the better prepared you will feel to face therapy head-on.
6. Be honest with your therapist – and with yourself
With each session on the clock, it’s important to get the most out of them. Being honest with yourself about what is most important to you, what you want to focus on, and if there is anything you don’t feel ready or comfortable talking about can save valuable time. You can always let your therapist know you would be open to revisiting these points in the future.
Giving your therapist feedback about what is – or isn’t – working can help tailor things to better suit you as well. It’s a relationship that goes both ways, with your therapist wanting to support you as best they can, so don’t be afraid to speak up or change course. This is your journey.
7. Consider where to have your sessions (and optimise your environment)
If you’re having an online or telephone session, preparing your space ahead of time can help you to feel comfortable and in control, as well as to avoid any little mishaps that might take up time during your session. Avoid being somewhere you might worry you could be overheard, pick somewhere you feel comfortable (ideally that offers privacy), and ensure you have a stable internet connection. And if you’re attending in-person, plan your travel or route in advance, and check for any road closures or divertions, so you don’t have any additional worries about getting there, and can, instead, focus on the session itself.
8. Be kind to yourself
Therapy takes time. You need to build a sense of comfort and trust with your therapist – and with the overall process. It’s OK to recognise or think about past experiences or mistakes, but it’s important to remind yourself that you’re here, seeking help, and looking to make healthy changes. Be patient, be kind, and give yourself credit for trying to find help and for sticking with it. Asking for support initially can feel huge, but keeping up the work even when it feels like you aren’t making progress can be just as hard.
By seeking support and attending therapy regularly, you’re already making a significant effort. Now it’s time to ensure you stay consistent, put in the work in between, and do your best to trust the process.
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