How do I get the most out of therapy?
Let’s face it. Seeing a counsellor, psychologist or any other kind of mental health therapist is an investment of both of time and money. Who wants to waste either? (Unless it’s something fun or yummy!) So, to get the most out of therapy, here are a few strategies that can make a difference.
First off, set clear goals. Identify specific things you want to work on, like managing your anxiety or improving how you communicate with others. Having those goals in mind can help you and your therapist stay focused during your sessions.
Being transparent and honest is also important. The more you share about your thoughts, feelings, and experiences, the more productive your sessions can be. It's all about building trust and making sure your therapist can shape their approach to fit your needs.
Consistency is key, too. Commit to attending therapy regularly and really put in the effort during each session. It's not always easy but sticking with it is essential to noticing progress.
Another thing that helps is being open to feedback. Sometimes it can be tough to hear, but your therapist's insights can give you a new perspective on things. It’s sometimes at these points in therapy that you can experience discomfort or what is described as resistance.
Consider and try to act on what is explored and discussed in session. This can include fresh ideas, cognitive or emotional challenges, new approaches or modifications to behaviour. Ideally you want to practice what you learn between sessions. Whether it's journaling, mindfulness exercises or communication techniques. Responding to the content of therapy sessions and incorporating practices into your daily life helps reinforce effective change.
And of course, patience is important. Therapy is a process, and change doesn't happen overnight. Remind yourself to be patient and trust that progress will come with time and effort. As a wise psychologist often repeated to their client, “trust the process, trust the process, trust the process.”
Communication with your therapist is a key as well. If something isn't working for you or if you have questions or concerns, you can speak up. Your therapist is there to support you, and open communication ensures that you're getting the most out of your therapy experience. Maybe you and/or your therapist learn over time that you aren’t a good fit. The benefits of therapy can be predicated on the quality of that relationship. So, there may be good reason to discontinue working with a particular therapist. Remember, at the end of the day, it’s your time and money. You’re in charge. Therapy is your choice.
Finally, taking time to reflect on your progress is valuable. Celebrate small victories and acknowledge the steps you've taken towards your goals. Name them in session with your therapist. This can help you stay motivated and focused on the positive changes you're making. There’s truth in the saying, “progress not perfection.”
By following these tips and actively engaging in the therapy process, you can maximise therapeutic gains, work towards positive change and grow.
