How do I get the most out of therapy?

Therapy can be one of the most valuable investments you make in yourself, but like anything meaningful, it works best when you're actively engaged in the process. Whether you’re starting therapy for the first time or have been in it for a while, here are some tips to help you get the most out of your sessions. 

1. Set clear goals 

Before or during your first few sessions, spend time reflecting on what you want to get out of therapy. Are you hoping to manage anxiety, heal from past trauma, improve relationships, or develop coping strategies? Goals can evolve, but having an initial direction gives both you and your therapist a shared focus. 

2. Be honest, even when it's difficult 

Therapy is your space to be real. That includes the uncomfortable stuff - your fears, insecurities, and even doubts about therapy itself. The more open you are, the more your therapist can help. Remember, your therapist is not there to judge; they’re there to support and guide you. 

3. Show up consistently 

Progress in therapy builds over time. Skipping sessions or attending inconsistently can interrupt the momentum of your growth. Commit to showing up, even when you’re not in the mood. Sometimes, those are the sessions where the most meaningful breakthroughs happen. 

4. Do the work between sessions 

Therapy doesn’t end when the session does. Writing a journal, reflecting on what you discussed, or trying out tools and strategies your therapist suggests can accelerate your progress. Think of therapy as both a classroom and a lab - you learn in session, but apply it outside. 

5. Speak up about the process 

If something isn’t working, whether it’s a technique, the pace, or even your comfort level with your therapist, it’s okay to say so. A good therapist will appreciate your feedback and adapt accordingly. Therapy is a collaborative process, and your voice matters. 

6. Be patient with yourself 

Change takes time. You might have weeks where you feel stuck or like you’re going in circles. That’s part of the process. Celebrate small wins, and remind yourself that healing isn’t linear. 

Therapy isn’t a magic fix - it’s a relationship and a journey. The more intention and openness you bring into the room, the more you’ll take away from it. Trust the process, trust your therapist, and most importantly, trust yourself. 

If you’d like to know more about how I could help, please contact me via my website.