How to Get the Most Out of Therapy
Starting therapy is an important step, and there are simple things you can do to get the most from each session. These practical tips can help you stay engaged in treatment and make steady progress toward your goals.
Therapy works best when clients are active participants. Spending some time preparing for your session and actively engaging in the process can lead to meaningful, lasting change.
Here are five tips to help you get the most out of your therapy sessions:
1. Make a list of your goals for therapy
Writing out your goals can help you define what you want to accomplish in therapy and make sure that your therapy stays on track. You can modify your goals as time goes on, and you can easily monitor your progress.
When sitting down to write your goals, ask yourself, “At the end of therapy, how do I want to think differently, feel differently, and behave differently?” Try to visualize your goals and be as detailed as possible. For example, if one of your goals is to be less anxious, ask yourself, “How will I know if I am less anxious? What will be different if I am less anxious?”
2. Consider taking notes in session
Many clients find it helpful to take notes in their therapy sessions. You can write your therapy goals, as well as the highlights from your session that you would like to think more about. Over time, your notes can become a useful personal reference that you can return to in the future.
3. Prepare for each session
You should feel confident that your session time is being used in a way that helps you make meaningful progress. Before you come to your session, think about what you would like to put on the agenda.
Ask yourself: Is there a specific problem you would like to discuss? Is there an issue you would like to talk about in greater detail? Did you work on something in relation to your treatment goals that you would like feedback on? Because the nature of Cognitive Behavioral Therapy is collaborative, your therapist will suggest items for the agenda as well and together you will decide what to focus on in the session.
4. Ask your therapist for helpful resources to supplement your therapy
Books, worksheets, podcasts, and apps can often serve as a useful adjunct to your therapy. Feel free to ask your therapist for recommendations.
5. Give your therapist feedback
At HVCCT, we welcome feedback about your therapy experience, particularly while you are in treatment. Please let your therapist know what is and is not helpful for you, and feel free to raise any concerns about the course of treatment. We very much want you to feel comfortable working with your therapist and confident that treatment is moving in a positive direction.
To protect patient confidentiality, we cannot respond to comments posted on social media or other public websites. Instead, we invite you to share your thoughts with us directly.
Ready to take the next step?
If you are ready to take the next step, we would be happy to help. We offer a free phone consultation to answer your questions and help match you with a clinician who best meets your needs.