How to Make the Most of Your Therapy Sessions
Therapy requires investment of both time and financial resources and, as such, it’s important to me that my clients are able to make the best use of their therapy sessions. Research has shown us repeatedly that the biggest determinants of outcome in therapy are the therapeutic relationship and client engagement level. I’ve compiled a brief list of simple ways to increase your engagement in therapy to help you make the best use of your time.
AT THE START
Clarify your reasons for seeking treatment, what you hope to achieve when treatment is over, and any other related expectations.
Approach therapy from a collaborative and curious perspective from the start. You are the expert of your life and what you have to say, how you feel about your life experiences, and what you want out of life are vital to the process.
BEFORE SESSIONS:
Spend 5-10 minutes before session reflecting on thoughts, feelings, and situations that have occurred since the last session. Sometimes, having a list of positive and negative feeling words on hand can be helpful to identify and narrow down complex emotions.
During this reflection time, briefly review notes from previous sessions and identify important topics or recent issues since that last session that you would like to discuss.
Finally, consider your short-term and long-term goals for therapy and ongoing progress. How do you feel like you are progressing in these goals?
DURING SESSION:
Take Notes! It’s hard to remember everything discussed and taking notes can help you identify key ideas and thoughts from you or your therapist.
Be Collaborative! This is your space and it’s important that you’re able to express yourself, this includes disagreeing, reframing, asking additional questions, bringing up additional topics (even if they seem unrelated).
AFTER SESSION:
Spend 5 minutes reviewing your notes and reflecting on the session.
Write down 2-3 takeaways from the session and write them down on a notecard to place in a visible spot for you (i.e., nightstand, dresser, table). Review the card throughout the week.
Consider any homework that was assigned and briefly brainstorm how and when you would like to complete it.