How to get the Most out of Your Therapy Sessions

If you have never been to therapy or maybe you have been and felt it wasn’t that helpful, I have some ideas to help you get the most out of your therapy sessions. Some people believe that all you need to do to find healing is to just show up for your sessions and magically you will get better. Yes, making the concerted effort to get therapy and showing up is important, but that’s really just the start of the journey

Whenever I meet with a new client I always let them know if they want to make the most progress

possible its important to follow through with changes outside of the therapy room. I give “therapeutic homework” which could be following through to teach a skill I teach like breath work or to get moving with some exercise. Many clients like this because it does give them some accountability. I tell new clients the more they are engaged with the process and doing more to learn about ways to heal, practicing new things, engaging in healthy lifestyle actions like getting enough sleep, drinking enough water, journaling, taking time for self-care the more they increase the likelihood for improved outcomes with therapy. The more likely they are to reach their goals sooner.


Here are ways to get the most out of your sessions:


1. Be open minded, once we develop a relationship I may openly discuss certain behaviors and thoughts that may be hindering you from moving forward in life. My goal is to help you find new, more helpful ways of thinking and begin the process for changing behaviors that may also be self-sabotaging or not healthy for you. Sometimes just increasing that awareness of different thoughts, patterns of thinking or behaviors can help in the process toward change.


2. Keep a therapy/counseling journal. Nobody can remember every detail, thought, emotion or memory that happens between sessions. This could be a paper journal, your phone or laptop. Just tracking things you might want to talk about in therapy or triggers can be helpful to keep your sessions more focused.


3. It is not up to the Therapist to come up with the topic for each session, its up to you. Remember it is your session, not yourTherapists! I may have some things to follow up on but I find that clients who have an idea of what they want to talk about and where they want to go helps to keep things on track. Some clients bring their therapy/counseling journal to session which helps provide some talking points especially for those who have trouble remembering things that might be trigger situations. Just note that if you had a particularly uneventful week know that its ok to mention tha