Get the most out of your therapy

Practical tips to be intentional about your therapy

While I’d love to flick a magic wand for all my clients’ troubles, the reality is I’m merely mortal (sigh). Therapy isn’t a cure-all solution, but it’s a vital piece in the puzzle of self-healing. Luckily, there are several ways to ensure you’re making the most of your therapy sessions. Let’s explore some practical tips:

Punctuality Matters: Being on time, or even a tad early, is crucial. Therapists usually have back-to-back appointments, so being late will cut your session short and limit deeper discussions. Arriving rushed can also hinder your ability to open up.

Write It Down: Consider a Therapy Notebook to jot down thoughts and reflections post-session. This simple practice helps integrate therapy into your daily life and aids in recalling past discussions, fostering more consistent progress.

Note Important Thoughts: Throughout the week, use your Therapy Notebook or a phone Notes app to record reflections, thoughts, and significant events. This minimizes those “I forgot what I wanted to talk about” moments and ensures crucial topics aren’t overlooked in sessions.

Extra Tip: Ask for Homework! Therapists differ in their stance on homework, but doing therapeutic work between sessions can prompt meaningful reflections during our meetings. This homework need not be worksheets; you can ask for book or podcast recommendations related to your therapeutic journey.

The primary idea here is to be intentional about your therapy journey. Clients who approach therapy with this mindset often witness more noticeable changes. If you’re seeking a useful tool to guide your intentions in therapy, check out The Therapy Journal. Additionally, requesting reflection prompts from your therapist can be quite beneficial.

Remember, therapy is a journey; the more effort you put in, the more you’ll get out of it.

Rachel (she / her) is a Registered Psychotherapist in Ontario, offering online and in-person sessions in downtown Toronto. She primarily works with teens, young adults, and 2SLGBTQIA+ folx.

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