As a therapist, I know therapy can be a powerful tool for improving mental health and well-being. But did you know there are things you can do to enhance your experience? In this blog post, I'll share strategies to help you make the most of your therapy sessions.

Before Your Session: Tips for Mental and Emotional Preparation

It's important to prepare yourself mentally and emotionally for the session. One way to do this is by making a list of what you want to discuss and what you hope to achieve in the session. This can help you stay focused and ensure you and your therapist are working towards the same goals. 

Write down what happened since your last session. 

Do you have something you'd like to celebrate? Or a reoccurring pattern that tripped you up once again? If you need help figuring out where to start, you can use your treatment plan to help you focus.

You should also review any notes or reflections from previous sessions and jot down any questions. This review can help you remember your discussions and identify emerging patterns or themes. I tell all of my clients the benefits of keeping a therapy journal. Having notes from your session is a powerful way to connect the dots to your experiences.

In addition to preparing yourself mentally, make sure you have a comfortable and private space where you can talk openly and honestly. I always like to visit the bathroom and refill my water bottle before I start. I keep things I can fidget with and a portable fan close by. 

During Your Session: Be Honest, Stay Present, and Engage

One of the most integral ways to get the most out of therapy is to be honest and open with your therapist. Your therapist should provide a safe and non-judgmental space for you to express yourself. You'll need to cultivate a willingness to talk about difficult topics and be honest about your thoughts, feelings, and behaviors. If you find opening up with your therapist challenging, they may not be the best match for you. 

It's essential to be an active participant in your sessions.

Taking your own notes is a great way to stay focused and engaged in the conversation. You don't have to write paragraphs or even complete sentences. You can write a bulleted list or even a doodle to help you remember key points, insights, and action steps.

Another way to be an active participant is to help yourself stay present and engaged during your therapy session. This means turning off your phone and other distractions and focusing on the conversation. If you're having a telehealth session, try to place your device somewhere stationary and don't walk (or drive) during the session. That kind of movement on the screen can make some people dizzy. 

After Your Session: Reflection, Homework, and Self-Care

If you have your journal with you, right after the session is a great time to write! Take time to reflect on what was discussed after the session, ideally for five to ten minutes. 

Think about any insights or realizations and how you can apply them.

This reflection can help you better understand yourself and your behaviors. It can also help you identify areas where you want to focus your attention and energy.

If you and your therapist discussed any action steps or homework during your session, make a plan to follow through on them. This may mean scheduling time between sessions to work on any tasks or assignments or making changes in your daily life based on your insights and realizations from your session. 

Putting homework off or hurriedly finishing it in the eleventh hour may be tempting. But you only shortchange yourself doing this.

The real growth from therapy happens between sessions, where you try new behaviors or learn new skills. 

Take care of yourself after your therapy session. Therapy can be emotionally draining, so it's important to practice self-care by engaging in activities that help you feel calm and grounded. This may mean walking, practicing mindfulness or meditation, or engaging in other self-soothing activities that help you feel relaxed and centered.

Take a Step Toward Improved Mental Health

It's up to you to make the most of your time in therapy. Taking the steps can maximize your therapy experience and help you make significant progress toward your goals. If you're ready to take the next step, schedule a free consultation with me.