Tips for Getting the Most Out of Therapy

• Be consistent- make therapy a priority and keep scheduled appointments.  

• Prepare-think about what you would like to talk about during your therapy session if possible.  Ask yourself, “what would I like to work on/ focus on in this session?

• Minimize distractions if possible- while not always possible, it can be helpful to have a quiet space, away from interruptions.  

• Let me know how much time you are willing to spend on change.  Would you like between session homework?  30 minutes, 45, or 60?  Once a week, biweekly, once a month?

Once a week is ideal in the beginning.  If not possible due to your insurance plan/ finances, then we can supplement with out of session work.  

• Be completely honest.  Communicate your feelings.

• Remember that therapy takes effort from both the clinician and the client.  It is team-work.

• Let me know about barriers or obstacles- do you feel stuck?  Not know what to talk about?  Feel too depressed to do the work.  

• Please let me know if you anticipate our work being short term (whether one session,one month, or three months).  Even if you only have one session- that way we can make the most of it.  Short term therapy looks very different from long term.

• Be realistic with your expectations so you are not disappointed.  Healing takes time.  

• Take notes during the session to recall what we talked about.

• Talk about therapy in therapy.  Let me know if there are any issues that we need to solve.  Are you getting what you need? What is helpful?  What isn’t?  Do you feel understood and supported?  Any areas of progress?  Any new issues surfacing?

• Congratulate yourself on your willingness to work on yourself.  You are taking action and making positive steps toward improving your mental well-being.