“Therapy is instrumental in supporting anyone’s mental health,” notes Allison Chase, PhD, CEDS. “It is the opportunity to get professional support in processing the challenging and often overwhelming thoughts and feelings one may struggle with, which can frequently result in unhealthy and maladaptive behaviors.” Once you’ve made the decision to begin this journey, it only makes sense that you want to ensure you’re getting the most out of each session. Below are six ways you can get the most out of therapy. In fact, research has found that patients get the most out of therapy when they feel a genuine connection with the mental health professional treating them.
Start by writing down what you’re looking for in a therapist. Next, research nearby therapists by reading their biographies and learning about their therapeutic approach. From there, schedule a free consultation with anyone who stands out to you.
“You can use the consultation to understand the therapist’s specialties, what therapeutic modalities they use, and if their style of therapy can benefit you," advises Leanna Stockard, LMFT. Also, note that when timing or location becomes a hindrance, it may deter you from making sessions that may already be a challenge to attend. You may find that online therapy is the most convenient and therefore effective for you or you may find that a 30-minute drive gives you the time to process before diving back into the tasks waiting for you at home or work. Dr. Chase says that being vulnerable and honest allows for a greater level of depth of work to help manage any current mental health challenges. Be candid with your thoughts and feelings, share impactful events from your past, and discuss previous therapy experiences. One of the most effective strategies is for people to make a list of topics/themes they want to work on for the session so they don’t get caught up in the content or drama of the week and instead are able to make meaningful progress towards their goals. “Your therapist can work with you to develop strategies that will help you work toward your goals, and they may even assign you homework,” notes Stockard. “It is important to keep up with these strategies or homework so [that] you can determine if these skills will be beneficial for you in the long run.” While in therapy, remain honest with yourself and consistently evaluate how progress is going with your treatment plan. “I frequently recognize two things with my clients,” says Stockard. “Either patients are disappointed that they are not making progress fast enough, or they do not see their progress at all.” She recommends framing therapy the way you would when learning a new skill or building muscle. Start small, accept that there will be faltering along the way, and recognize that the journey is just as important as the end-goal. Be gentle with yourself throughout the process and make sure you’re taking time after (and between) each therapy session to nourish your mind and spirit.
