Making the Most of Therapy

Making the Most of Therapy

After you've started therapy and found the right therapist for you, it is important to make the most out of it so that you can gain as much as you can out of the process. Wondering how to do so? You're in the right place.

  • Keep a journal. It doesn't even have to be an actual journal - it can be good to just make a quick note on your phone when something happens between sessions that you want to discuss with your therapist. This allows you to target the bigger issues and help the therapist understand how you're doing overall.
  • Provide feedback. Therapists love feedback, and it can be helpful not only for your therapist but for you as well. It may seem like it will be uncomfortable to do so, but this can actually strengthen the relationship with your therapist, and being able to gain the courage to provide such feedback can empower you to speak up more in the future.
  • Bring "primary evidence". This includes things such as emails or journal entries relating to what you want to talk about. Bringing in this "evidence" gives the therapist context for your situation and also jogs your memory, as it can be difficult to talk about how you feel about an event if some time has passed since it occurred.
  • Schedule smart. Leave time afterwards to reflect on the session instead of booking yourself back-to-back and having to rush off to another appointment. Carving out this time to reflect can allow you to really absorb what happened during the session and better apply it to your life in the future. Perhaps this may mean blocking off 30 min after therapy sessions, or scheduling them later in the day or on the weekends - try it out, and see what works for you.
  • Don't ghost when you have difficult or negative emotions. We know it can be hard to talk about uncomfortable or difficult situations or emotions sometimes, but talking about it with your therapist can actually be a great opportunity for closure and growth, and even feedback if something isn't working for you during your sessions. Your therapist will respect your decision - they are there to help you.
  • Celebrate small wins. Applaud yourself for small improvements or changes that you see, and write these down. When you look back on these over time, it can be rewarding to see just how much you have accomplished, because often as a result of living with ourselves every day, we may not feel like we have made any progress when we actually have. 

Lastly, here are four tips that may help you to leave therapy feeling relaxed.