Whether you're just starting your therapeutic journey or you've been in therapy for some time, we understand that getting the most out of your therapy sessions is important.  You were intentional to find the right fit, make time in your schedule, and invest in yourself - and so here are some tips to help you make the most of your time in therapy.  

Open Communication is Key

The foundation of any successful therapy session is open communication.  Be honest about your feelings, concerns, and experiences.  This may seem obvious, but many of us learned in our past that it was not safe to be vulnerable and to expect criticism or worse - so it can actually be very hard to express how you truly feel.  Risking authenticity is a big part of the therapy journey and healing in itself, and it is possible to relearn that it is safe to be fully yourself and be safe and accepted.  Your therapist is here to support you, and the more transparent you are, the more tailored and effective their guidance can be. 

Set Realistic Goals

Take a moment to reflect on what you want to achieve through therapy. Setting realistic and specific goals provides a roadmap for your journey. Whether it's managing stress, improving relationships, or understanding yourself better, having clear objectives will help you and your therapist work towards tangible results.

Be Present in the Moment

In the fast-paced world we live in, it's easy to get caught up in the chaos of everyday life. Use your therapy session as a designated time to be present and fully engaged. This will allow you to make the most of the therapeutic process and deepen your self-awareness.  Slowing down actually often speeds up the change process.

Science also tells us that in order to have a new experience - and change in ourselves - we need to get out of old ruts and build new neural pathways.  This requires being present to our experience in the moment, and present to what comes up throughout the session.

Reflect Between Sessions:

Your personal growth extends beyond the therapy room. Take some time between sessions to reflect on your thoughts, emotions, and any insights gained. Journaling may sound cliche, but there is significant research that supports why it is a helpful tool to capture your reflections and integrate new learning.  You can also bring your journal into your next session for further exploration.

Embrace Vulnerability:

Therapy is a safe space to explore your vulnerabilities. Don't be afraid to share your true self, even when it feels uncomfortable at times (and it will!).  It's through vulnerability that profound breakthroughs and personal transformations occur.  Welcome those feelings of discomfort as part of the growth process.

Stay Consistent:

Consistency is key in therapy. Regular sessions, especially during times when you might feel you don't need them, can provide stability and continuity in your therapeutic journey. Building a routine fosters a deeper connection with your therapist and promotes ongoing progress.

Provide Feedback:

Your feedback is invaluable. Let your therapist know what is working well for you and if there are areas where you feel adjustments could be made. This collaborative approach ensures that your sessions are tailored to your unique needs and preferences.

Extend Self-Compassion:

Be kind to yourself throughout the therapeutic process. It's okay not to have all the answers immediately. Healing takes time, and your therapist is here to guide you on this journey. Celebrate small victories and acknowledge your progress.

By implementing these practical tips, you can enhance the effectiveness of your therapy sessions and cultivate a positive and transformative experience. Remember, your well-being is a journey, and we're honored to be part of it at Self Space.

Rachel Lund started Self Space out of the deep belief in the power of therapy to change people’s lives from the inside out. Her hope is to help people find more safety, care and love in their lives. Rachel is a Licensed Mental Health Counselor and Clinical Supervisor in Washington state, and focuses on treating clients through a neuropsychotherapy approach to therapy that connects mind+body.