You’ve taken a big step and scheduled your first therapy appointment. Now, you want to ensure that this time is spent working towards your goals and improving your mental health.
For today’s blog post, let’s consider five ways to get the most out of your therapy sessions.
1. Think about what you hope to accomplish with therapy.
As you and your therapist get to know one another, they will most likely ask what brings you to therapy. In advance of your first appointment, take some time to think through or even jot down your answer. Do you want to change a self-sabotaging behavior? Are you looking for new coping strategies to handle your anxiety? Is your depression becoming debilitating? Do you need to process a past or recent trauma? Think about any personal information that is critical for your therapist to know.
If you have any hesitations or concerns, bring them up too! It can be hard to be vulnerable with someone new, but remember that your therapist can’t support you if they don’t know how you’re struggling.
2. Look at each session as a two-way street.
Let’s be honest: It’s intimidating to feel like you have to fill a 50-minute session with your words alone! Don’t stress about spending the entire time talking about yourself. Sure, your therapist will ask you questions and make observations about things you say, but you can ask them questions too. Ask about their approach or what you can expect during your weekly appointments. You can also inquire about your therapist’s expectations for your work together.
If your therapist says something that doesn’t make sense, always ask for clarification. If they make a recommendation that you don’t agree with, speak up. It’s important to your lasting relationship and long-term goals that your sessions are both collaborative and productive.
3. Be present!
Life is messy sometimes. If you’ve had a long day at work or one of your kids is struggling at school, it can be hard to focus on your mental health. To lessen distractions during your appointments, try to come to each session prepared to talk about something in particular. Understand, though, that your focus may pivot as you dig in with your therapist’s guidance.
As an aside, it’s important to be on time too. The best way to get the most out of your therapy sessions is to be physically present for the entire appointment!
4. Set realistic expectations.
Your life isn’t going to magically change overnight. It takes more than one or two sessions for you to truly improve your mental health. Approach each appointment with an open mind and know that anything is possible if you commit to yourself.
5. Practice self-care in between sessions.
Lastly, remember that your progress depends on more than your time with your therapist. You may leave your appointments feeling overwhelmed, upset, or even angry. Show yourself compassion, and be patient as you process difficult circumstances or emotions. It’s also helpful to reflect and process your counseling session immediately following each appointment. Be cognizant of your schedule when you book an appointment, and when possible, give yourself 30 to 60 minutes of free time to journal, walk, or simply sit in silence.
If you have homework or reflective exercises, be sure to complete them before your next appointment. Know that this work is assigned in an effort to further your progress or help you practice certain skills. It also allows you to see your improvements over time.
At the Center for Rising Minds, we’d love to help you and your family with your mental health care needs! Please reach out to us today to inquire about our services or join our waitlist.
