You’ve decided to start therapy—a big, courageous step towards improving your mental health. But now you might be wondering, “How do I make sure I get the most out of this experience?” Therapy is an investment in yourself, and like any investment, there are ways to maximize the benefits. Whether you’re seeing a Qualifying Therapist, exploring affordable care options, or just starting your journey, here are three practical tips to help you get the most out of each session.
1. Come Prepared: Reflect and Set Goals
To make the most of therapy, take some time before each session to reflect on what’s been happening in your life. Ask yourself:
- What repetitive, stuck patterns do I notice in my life each time I face a challenge?
Reflecting on the challenges you’ve faced and the patterns that cut across them can help you and your therapist identify goals for change. - How did I handle difficult situations?
Consider what coping strategies you used and whether they were effective. This can help you and your therapist explore new ways to manage stress and can identify existing strengths. - What emotions have been the strongest?
Identifying your strongest emotions and how you cope with them helps you recognize any triggers and provides a starting point for deeper exploration during your session.
Bringing specific thoughts, feelings, or situations to your therapist helps focus your session. Your therapist will help you find patterns in the examples you provide. Setting clear goals for therapy is also essential and is associated with better outcomes in therapy. Maybe you want to reduce anxiety, improve relationships, learn to cope with stress, or replace self-criticism with self-compassion—having these goals in mind will help you and your therapist work towards meaningful change. If you’re new to therapy and unsure about setting goals, your therapist can help guide you through the process. For more on setting goals and affordable care, check out How Do I Know If Affordable Therapy Is Right for Me?
“The more you put in, the more you get out.” Coming prepared allows you to make every minute count.
2. Be Open and Honest
Therapy is a space where you can be completely open without fear of judgment. Being honest with your therapist about your thoughts, feelings, and experiences is crucial for progress. This includes talking about things that are uncomfortable or difficult to share—those moments are often the most important to address.
It’s also helpful to communicate openly about the therapy itself. Are there things that aren’t working for you? Do you feel like certain methods are not helping? Your therapist is there to help, and honest feedback will help them adjust their approach to better meet your needs. In rare cases, you and your therapist may also determine that the fit just isn’t right, and you may benefit more from another match – someone who is older, younger, a different gender, or who was raised within a different cultural background. Fit matters, and we’re to help find the match that is right for you. For more on how collaboration enhances therapy, read What Are the Benefits of Working with a Supervised Therapist?
3. Practice Between Sessions
Change doesn’t only happen during your therapy hour—what you do between sessions is just as important. Your therapist might suggest exercises like journaling, mindfulness, imagery exercises, self-directed reading, practicing coping strategies or trying new activities. Engaging in these activities between sessions helps reinforce what you’ve discussed and makes the therapeutic process more effective.
Work with your therapist to determine the best strategies for you—what to practice, how often, and what specific goals to aim for. This can include:
- Identifying Triggers: Work with your therapist to recognize situations or emotions that may lead to stress or negative feelings. Understanding these triggers can help you anticipate challenges, develop effective coping strategies, and target patterns that may benefit from transformation.
- Knowing What to Avoid: Some behaviours or situations can make progress harder. Collaborate with your therapist to understand what actions or environments to avoid in order to stay on track.
- Tracking Progress: Identify the signs that indicate you’re making progress, such as improved mood, better sleep, or feeling more confident in certain situations. Tracking these indicators can help you stay motivated.
- Setting Practice Goals: Decide with your therapist what to focus on between sessions. Whether it’s practicing mindfulness, setting boundaries, or trying a new coping skill, having clear practice goals ensures that your work outside of therapy is productive and aligned with your overall objectives.
Collaborating on these aspects ensures that the work you do between sessions is tailored to your needs and goals.
Here are some ways to practice between sessions:
- Keep a Journal: Writing down your thoughts, feelings, and experiences can help you process emotions and track your progress. Journaling also allows you to identify patterns that you might want to discuss with your therapist.
- Set a Specific Time Each Day: Dedicate a few minutes each day to practice mindfulness, breathing exercises, or other coping techniques. Consistency is key to making lasting changes.
- Reflect on Session Takeaways: After each session, jot down the key new experiences, new understandings, or action steps your therapist suggested. Reviewing these notes throughout the week can help you stay focused on your goals.
- Practice Self-Compassion: Be kind to yourself as you implement new strategies. Recognize that growth takes time, and celebrate small victories along the way.
Think of therapy like learning a new skill—you wouldn’t expect to learn an instrument without practice, and mental health is no different. By implementing what you learn during sessions in your daily life, you’ll begin to see progress. If you’re curious about more tools for self-care, our article Managing My Feelings in Good Times and Bad and Making Mental Health Care Accessible: Affordable Therapy Without Compromise can provide additional insights.
“Therapy is not a quick fix—it’s a journey that requires commitment and practice.” The work you put in outside of sessions makes all the difference.
Making Your Therapy Journey Successful
Therapy is an incredible opportunity to grow, heal, and learn about yourself. By coming prepared, being open and honest, and practicing what you learn between sessions, you can maximize the benefits of your therapy journey. Remember, this process is about you—embrace it, be patient with yourself, and trust in the path you’re on.
If you’re ready to start your journey or want to learn more about accessible therapy options, reach out to us at Transforming Emotions. We’re here to support you every step of the way. And if you want to explore all our accessible care services, visit our Accessible Care page for more information.
