6 Tips to Get the Most of Therapy
Published September 12th, 2024
4.5 min read
Do these six things to make sure your therapy sessions go as smoothly as possible.
Written by Simon Spichak
Deciding to take the leap with therapy gets you going in the right direction on your mental health journey. Knowing what to expect and how to make the most out of each session is helpful for those who have never been to therapy before. We’ve compiled some tips that can make the journey a little smoother.
1. Fill out an intake form before the session
Before the first therapy session, you’ll receive an intake form to fill out. The form helps the therapist understand the issues you’re experiencing. Many intake forms also have a spot for you to fill in insurance information or credit card information to save time during the session.
Filling out this information beforehand means your therapist can be better prepared and your next session more efficient.
2. Figure out what you want to get out of therapy
There are many different reasons that people go to therapy.
Some people go to get the symptoms of anxiety, depression, ADHD, OCD, or other mental health conditions under control. Others come to cope with grief, trauma, or relationship issues. Still, others go to therapy as part of their self-improvement journey.
Whatever the reason, you should consider some tangible goals for your time in therapy. Sharing these goals with your therapist will also help them streamline the treatment and make sure to track your progress.
It’s also okay if your goals change as you undergo more therapy sessions. If this happens, let your therapist know so that the two of you can work toward the new goals.
3. Be vulnerable
You need to share your struggles and vulnerabilities to make the most out of therapy and make meaningful improvements to your life.
Opening up to a stranger can be a terrifying experience, so therapists will work to foster a safe environment. Without understanding the root issues underlying a patient’s problems, it is hard for therapists to tailor a treatment plan and help set realistic goals for you.
4. Do the homework between sessions
Therapists will give you worksheets and homework that build upon the work done during the therapy session, helping you develop healthy habits. Usually, this doesn’t take more than 15-30 minutes per day.
Homework could help you build up emotional regulation skills, encourage journaling, or help with practicing positive self-talk. Your therapist might ask you about the homework during the next session to assess your progress, fine-tune the next session, and work on your weaknesses.
5. Stay realistic with expectations
If your expectations are unrealistic, you will feel disappointed and may become discouraged. Here’s what you need to know.
While therapy can definitely help you, it isn’t magic. Going to one or two sessions won’t get rid of your symptoms altogether. It can take 12-16 sessions before you start to feel better, and you still need to do the work. Therapists teach you CBT and DBT skills to help you in everyday life — but these skills require practice to perfect.
Keep this in mind when setting up expectations for yourself at the start of therapy.
6. Be kind to yourself
While therapy can help you manage symptoms and put you on the path of self-improvement, the journey isn’t linear.
Some days will be worse than others, and sometimes you’ll make mistakes. You might forget to use some of the strategies you learned for emotional regulation or have one of those days where you don’t want to get out of bed no matter what.
We get it. Don’t beat yourself up over it. It isn’t a reason for you to give up or quit. Tomorrow will be a new day to put what you learned into practice.
Ready to start therapy with Resolvve?
Resolvve offers affordable therapy with practitioners who understand what you’re going through. We also have a lot of resources about the therapy process that can help you get informed before the first visit:
When you’re ready to take the next step, you can get matched to a therapist or book a free consultation.
Please note that this post is written for educational purposes; it is not therapy. If you need to talk to a professional, please book a consultation with a psychotherapist through Resolvve.
