How to Get the Most Out of Your Therapy Sessions

Deciding to start counselling can be a difficult step, but it doesn’t have to be. For some, it can take weeks, months, or even years to feel ready to seek a therapist who fits their needs, and more time to reach out. Often, people feel others may be in greater need, but your own well-being matters, too.

Here are some ways you can get the most out of your session, weather they are short term or long-term session.

1 – Commit to attending the session

One of the key features of therapy is the consistency and regular support. By attending every session, you gain a sense of continuity and form a trusting relationship with the therapist. Feeling emotionally safe with your therapist helps to build a deeper relationship which helps with long term change. Treat each session with the same commitment you would give to any medical appointment. Therapy is there to support your overall well-being.

2 – Feedback to your Therapist.

Providing feedback to your therapist helps them understand what resonates and supports your progress. No matter how empathetic a therapist is, they are not psychic and cannot determine what works for you without you telling them. Honesty in a relationship is powerful in fuelling change – this can be a difficult task at the beginning but your therapist is there to respond and be engaged with what you say.

3 – Therapy is a testing ground.

Many people start therapy to being a change. This is something that can be difficult as you step into unknown territories. The therapy room (be it a physical room or an online room) is a place to test out ideas.

4 – Give yourself time to reflect.

In therapy you may find yourself getting into the thick of your discussions and explorations. Then your 50 minutes is up. Now what? Then it can be useful to spend a little time reflecting and/or journaling on your process – sometime the work needs continue outside of the room, which can be called “homework” or practice task. Make time in the week to relax and do something you enjoy.

5 – Maintain realistic expectations.

It is important to keep your expectations of therapy realistic. Unfortunately, therapist do not hold a magical power to transform your life. That power comes from you and it does take time, some models of therapy use contracts or goal setting. The goals you have would ideally be discussed with your therapist, this way you both know what you are working towards and how to achieve them.