Maximizing Your Therapy Session Benefits: Tips for Getting the Most Out of Each Visit

Beginning therapy can feel daunting, especially if you've never been to therapy before. Therapists want counseling to feel empowering for clients as well as a safe space that they can come and show up authentically as themselves.

Continue reading to learn tips on how to make the maximize therapy benefits!

1. Choose the right therapist for you: Finding a therapist can sometimes feel like the dating process. You might not find "the one" immediately. It can be discouraging for clients when they don't feel like they connect with their counselor immediately. Sometimes it can take time to build up that therapeutic relationship and sometimes another clinician might be a better fit. Either way, don't feel like you're going to hurt your therapist's feelings -- ultimately they want you to find a counselor that fits you -- whether that's them or another clinician. Sometimes they can even make referrals to other therapists who they think would be a good fit for you.

   
   

2. Do your homework: Find a therapist that has experience with your concerns. If you're looking for a therapist who specializes in eating disorders, find one. If you're looking for a specific type of therapy, like EMDR, find someone with that certification. It can feel intimidating initially, but most therapists have their specialities listed online. That can be a great resource to help you determine if they'd be a good fit for you. Finding a therapist that can be a part of your care team as well as finding a clinician with a holistic approach can help you focus on your health mind and body. If you're looking for online directories to find a therapist www.psychologytoday.com and www.therightcounselor.com are great resources.

   
   

3. Prioritize therapy: Therapy takes effort. It takes intentionality to carve out the time in your busy schedule and it takes an openness and vulnerability to go there emotionally amidst the chaos of life. Prioritize you. Protect this time in your week or in your month. It's important to take care of yourself in this way. Not only will you begin to start feeling better, but you'll notice that the way you show up for others in your life will be more positive.

   
   

4. Be honest and open: Therapy can only work if you're honest with yourself and honest with your therapist. If you don't feel emotionally safe to share, give it time and let your therapist know if there's anything they can do to help create a safe space. It can feel scary to open up to someone that you don't really know. If it would help you to know a little bit about them, ask them a few questions about their life! Sometimes counselors will share a little bit about their hobbies or pets and it can help you feel more comfortable in the sharing process.

5. Ask questions: If at any point you don't understand something, don't hesitate to ask your therapist a question. That's what they're there for. They'd much rather you ask a question than be confused or unclear about something.

   
   

   

6. Set goals: What do you hope to gain from therapy? How will you know you won't "need" therapy anymore? Are you looking to learn more anxiety and stress management tools? Are you hoping to improve your communication skills? These are good questions to consider as you begin your own counseling journey!

   
   

7. Resources: Don't be afraid to take notes during session or ask your counselor for outside resources. Therapists love it when clients begin implementing what they've learned in session and are looking for ways to continue to learn outside of the therapy room. This can be a great way to incorporate what you're learning into every day life.

8. Make a list: As things happen during your week, jot down a few notes in your phone notes app or in a journal. This can be a great way to make sure that you're getting to talk about what's most important to you in therapy and not just recapping your week.

   
   

9. Practice self care after sessions: Sometimes therapy sessions can be emotionally taxing and leave you feeling drained afterwards. This isn't necessarily a sign that therapy isn't working, but perhaps a sign that healing is happening. When you think about a physical wound, it often needs to be cleaned so that an infection won't occur. Healing usually takes time and it can be a sore process. Be extra kind to yourself and give yourself the space to decompress after sessions before you move about your day.

   
   

10. Expect and allow change: Change can be scary, even the good kind. Be proud of yourself for the work you've put in thus far and don't be afraid to celebrate that!

    
    

Wherever you are in your counseling journey, I'm proud of you. Taking care of yourself in this way is so important. You're on your way to a better you. That's something to celebrate!