Getting the Most from Your Therapy: 10 Tips

Amy Taylor August 04, 2014

Every day, hundreds of people meet with a psychotherapist for varying concerns about their mental health and wellbeing in general. Even those who don’t have any behavioural or mental disorder seek help from a therapist to improve their quality of life, deal with stress better, and make their life happier.

But just like medical services, people do pay for their mental health care needs. And it’s not cheap to go to therapy. Aside from the financial cost, you are also going to spare your time and effort to complete the therapy.

But it’s all worth it, especially if you are getting the most from every session. The question is – HOW?

Take these pointers and try to apply them the next time you see a therapist.

1. Arrive early.

Most sessions last for about 50 minutes. Psychotherapists call it ‘therapy hour’. It is a must that you arrive on time, but it is always much better to arrive earlier, at least 10 minutes ahead of time. This is to give yourself a few moments to catch your breath, collect your thoughts and prepare your mind and body for the session.

2. Let the therapy influence your life outside.

Psychotherapy works best when you are able to apply the insights you’ve learned during the session to the rest of your week. It’s a good thing to have a journal of your weekly session where you can write down important pointers and thoughts so it’s easier for you to figure out areas in your life you want to explore further.

3. Be honest about your concerns about your therapist.

If you’re having issues with your therapist, let him or her know. If you felt angry after the last session, you don’t like the way he or she approaches you, you’re not comfortable with him or her, you are too shy to open up, or you are afraid of what your therapist may think about you – let him or her know. Therapist-client relationship issues should be prioritised because they can affect all other areas of the therapy.

4. Don’t hesitate to ask.

Some clients are afraid of asking questions to their therapists because they think it’s against the rules. But the truth is, your therapist is happy to hear you asking and to explain things to you in ways you would better understand. You can ask pretty much everything you want, let the therapist voice out their boundaries. Whether you’re looking to get a professional opinion or find out an explanation for something he or she said, you just have to ask.

5. Share your thoughts.

Your therapist is not a mind-reader. If you think the therapy is hurting you, or if you are feeling so not comfortable with an issue being tackled, voice it out. You must let your therapist know your side. It is important that you share your thoughts too. This does not only ease the discomfort, it also helps your therapist easily understand where you’re coming from and develop a strategy that is most suitable for you.

6. Learn to do it on your own.

Whilst you come to see a therapist to seek advice, it isn’t all that. Therapy is more about helping you come to your own conclusions than having the therapist make decisions for you. It can be a struggle, but that’s why your therapist is there. He or she is equipped with the knowledge and training to help you get to know yourself better and improve your emotional regulation and decision making skills. The entire process might be overwhelming at first but it offers long-term benefits to you.

7. Complete it.

You might feel like you’re having no progress at all but as the popular poem Don’t Quit says – It may be near, though it seems afar. Don’t cut and run. Allow yourself to reap the benefits of therapy. And you can only do this if you give your heart and mind at it, without reservations.

8. Say the odd thought.

Therapy is a place where odd thoughts are acceptable. Be open about what you feel, and what thoughts, feelings and memories come to your mind. Discuss them with your therapist and you might just learn interesting things about yourself.

9. Let change happen.

You’re probably seeking therapy because you want to change unhealthy habits into positive ones. Maybe you want to quit smoking, stop emotional eating, or adapt a more positive attitude. Whatever it is you’re trying to achieve through psychotherapy, you can’t do it if you don’t allow yourself to change. Sometimes, all you need are simple lifestyle tweaks. Other times, you need an overhaul. Don’t be afraid, you’ve got a therapist by your side.

10. Enjoy!

Last but not the least – do enjoy the entire therapy. Consider it as a life changing experience that can significantly improve your life and make you a better person. Instead of feeling anxious, be excited about each session you will attend. You can participate more and get the most out of therapy when you are filled with motivation, not nervousness or fear.

Have some more tips to share? Feel free to post a comment below.