Getting the Most Out of Therapy
Navigating therapy can be challenging, and it's important to remember that each person is unique, making the therapy experience different for everyone. While there’s no single "right way" to approach therapy, there are some helpful considerations that can build trust with your therapist and enhance your overall experience, leading to lasting changes.
Here are some things to keep in mind when starting therapy:
Do you feel comfortable with your therapist? It’s essential to choose a therapist you connect with. While their expertise or approach matters, feeling a good rapport during your first meeting is key. Since you’ll be doing personal work together, it’s important to find a good fit.
Expect some resistance from yourself. Choosing to go to therapy shows you're ready to tackle your challenges, which can bring about some apprehension. It’s common to feel parts of yourself wanting to resist this change as a way to protect you. Talk about any feelings of resistance with your therapist to work through them together. Remember that resistance is a natural part of the process and doesn’t have to hold you back.
Don’t expect to feel good all the time. Sometimes, you might feel worse before you start feeling better. This can happen because therapy involves facing painful issues, which can be uncomfortable. If you don’t see immediate results or meaningful insights, don’t be discouraged. Healing often comes from small changes that build up over time.
Therapy can feel uncertain. You may come in seeking clear answers to your problems, but sometimes the solutions aren’t straightforward. Being comfortable with uncertainty is part of the therapeutic journey and involves accepting that not everything can be known right away.
Ask questions freely. While your therapist may have their own approach, you’re encouraged to ask questions. Your therapist can help you explore your inquiries and understand why you’re asking them. Therapy is a space for exploration, so don’t hesitate to clarify doubts instead of assuming you know the answers or it’s not okay to ask.
Be kind to yourself. Therapy can be tough, so it's crucial to have self-care strategies in place before and after your sessions. Activities like journaling, meditating, practising yoga, singing, exercising, or reading can help settle and ground you. If you come into a session feeling stressed or activated, let your therapist know. Taking the time to centre yourself will help you engage more fully in the work.
Consistency is key. Therapy is a process that requires commitment. Building trust with your therapist and trying out new behaviours takes time and effort. You’ll likely get out of therapy what you put into it, so staying consistent is important. Recognise any tendencies to avoid this commitment, and stay mindful to help overcome resistance.
Therapy isn’t just once a week. While you may meet with your therapist weekly, it’s essential to apply what you learn in therapy to your life outside of sessions. Just as learning a language requires regular practice, you won’t see significant progress if you only think about therapy during your sessions. Understanding and self-awareness are important, but they need to be accompanied by action for lasting change.
Talk about your issues within therapy and be open to feedback. It’s common to feel frustrated or blame your therapist when things aren’t going well. However, addressing any concerns directly is one of the most beneficial things you can do. This openness helps you explore relational patterns that may not serve you. The supportive environment of therapy provides a safe space for these important conversations.
It’s okay to take breaks or change therapists. Therapy is work, and it’s perfectly fine to take breaks when you need them. You can adjust how often you attend sessions or even switch therapists if it feels right for you. Your therapeutic journey should feel supportive and beneficial, so seek what works best for you.
