7 Practical Tips for Getting the Most out of Therapy This Year

Are you currently in therapy and wondering how to make the most out of your investment this year? Or perhaps you are considering restarting or trying out therapy in 2024. Wherever you find yourself in your mental health journey, this article is for you!

According to a 2020 study conducted by the CDC approximately 1 in 5 adults living in the US had sought out mental health treatment within the past year. That number continues to rise as stigma around seeking mental health treatment decreases and access to care increases. This mostly likely means over 50 million US adults will be seeking or continuing therapy and related services in 2024.

If you happen to be one of those people, I want to help you get the most out of your investment. Wherever you are on your journey, join me as we take a look at 7 practical tips for getting the most out of therapy this year! 

Before we get started, it’s important to note that therapy is a collaborative process between both you and your therapist or counselor. Your therapist’s responsibility is to create opportunities for self-reflection, healing, growth, and change, but your commitment to the process is equally as important. You get to choose how you show up, participate, and step into those opportunities.

Tip #1: Communicate Your Expectations & Needs

Just like any great collaborative relationship, communication is key! Don’t be afraid to be upfront about any expectations you have or needs you would like to meet. The more you articulate these things, the better your therapist can help you. However, this type of communication shouldn’t end after the first session. Your therapist should check in with you regularly to evaluate your progress, but you also have the power to share when your expectations and needs have changed or are not being met. Most therapists are skilled in several types of therapies and techniques. This means treatment can be adjusted at any time to help you reach your goals. If for any reason your therapist is unable to meet your specific needs, they will work with you to find another provider who can.

Tip #2: Set Clear Goals

Consider this question: What do you hope will be different in your life because of therapy? Whether you are in therapy to navigate life changes, trauma, anxiety, depression, or relationship challenges, working with your therapist to set clear goals can help you get the most out of your investment. During the first few sessions, your therapist will spend time getting to know you and your story. After, you will work together to set specific goals for treatment. Considering your answer to the above question may help you to determine those goals if you feel lost. If at any time you are unsure what your goals are, don’t be afraid to bring this up with your provider. Gaining clarity and agreeing on therapy goals will help your therapist to provide the most effective treatment and you to know exactly what you are working towards.

Tip #3: Spend Time Preparing

Besides considering what you hope to gain from therapy, there is no need to over-prepare for your initial sessions. However, taking a moment to prepare for a follow-up session may prove to be beneficial. It’s important to note that preparation can look different for everyone. For some, arriving at therapy early and taking a moment of slowness before the session starts may be just what they need. For others, preparation might look like taking time to write down specific topics or events you would like to discuss. Whatever works for you, preparing yourself can help you get the most out of each session.

Tip #4: Eliminate Distractions

To get the most out of therapy, being present is important. Whether your session is virtual or in-person, try to silence all non-essential notifications and put your phone in a place where you will not be tempted to look at it. Your therapist will keep track of time and let you know when the session is nearing the end. Additionally, scheduling therapy at a time of day when you will not be too preoccupied with work or other commitments can be helpful. This is especially important if you want to participate in virtual therapy. Ensure that you have a quiet, private space with minimal distractions to get the most out of your session.

Tip #5: Spend Time Reflecting 

Sometimes, I like to think about therapy as a workout for your brain. Reflecting can be compared to the stretching you do after a good workout. Taking time to reflect after therapy involves slowing down and meditating on or journaling about any new discoveries that were made and how these discoveries may help you reach your goals. Reflection also helps you to celebrate your progress and growth. You may even bring your reflections to therapy and use them as momentum for your next session.

Tip #6: Complete Homework Assignments

While completing homework assignments isn’t essential for reaching your therapy goals, it can typically accelerate your progress. If you have the time, complete any homework assignments your therapist provides to you. Completing these assignments can deepen your understanding and help you apply therapeutic concepts to your daily life.

And finally…

Tip #7: Show Up

If you have an appointment scheduled, try your best to make it there. In the busyness of daily life, canceling therapy appointments can seem like the easiest thing to do to clear your schedule. However, remember why you started therapy and made that follow-up appointment. Consistency helps build momentum and allows you to reach your goals in your desired time frame. By simply showing up, you are off to a great start!

Wherever you are, I hope that you will utilize these tips to help you get the most out of therapy, reach your goals, and live the life you are longing for this year. If you are considering starting or restarting your therapy journey and are in the state of Florida, reach out to our team of skilled professionals today for a free consultation! We are here and ready to walk with you on your journey.