How to Get the Most Out of Therapy Sessions

Write out specific goals. What would you like to get out of your sessions? Some individuals prefer to talk and express feelings and have their therapist listen, validate and provide support. Others may prefer more structure to their therapy session, including feedback, and exercises in and out of the sessions. Which way describes your preferences?

Come in with an open mind and ready for personal accountability. Therapy is not just about talking/venting about your problems, but (when you are ready), finding and implementing workable solutions where possible. It is also about doing some honest soul-searching and making an honest assessment of how your own personal shortcomings may be contributing to your current problems. Therapy can also help simply by changing your perspective. Your circumstances may not change, but you are changing and that can make all the difference.

Take notes. Research on human memory shows that we forget the majority of information learned after 24 hours.

Do your homework. You will get out of it what you put into it. Therapists can give you recommendations and teach you skills, but only you can implement them. The real work of therapy takes place outside of your therapy sessions. We don’t give you homework to keep you busy; it is to help you think about your problems in a different way, to help you learn and implement new skills necessary for real and lasting change.

Journal. Many clients report significant benefits from tracking their thoughts, feelings, and experiences following therapy sessions. Over time you may start to see patterns and progress, which can be useful to both you and your therapist. You can share it if you are comfortable, or it can just be for you.

Be honest with your therapist. If you are confused, angry, hurt, or otherwise disagree with something your therapist has said, please let him/her know. Please don’t just drop out of therapy. Often, speaking up about something that triggered you emotionally in session can bring about the most significant breakthroughs. Therapy is designed to be a safe place to explore uncomfortable negative emotions.

Pray/Meditate. Spiritual disciplines can be helpful as a form of mindfulness and self-reflection beyond journaling. It is also a great tool for those wishing to grow their connection and relationship with God and those seeking spiritual guidance for their inner healing work.

— Shannan Cason, Psy.D.