Therapy offers numerous, life changing benefits, but whatever reasons you have for seeking the support of a therapist, it’s important to understand that the work you put into therapy directly corresponds to the benefits you get out of every session. If you’re looking to get the most of counseling, there are some steps you can take to increase the benefits. In this blog, we walk through some of the best ways to get more out of therapy.
1. Choose the Right Therapist
The foundation of effective therapy is a strong relationship. If you don’t feel safe, understood, or respected by your therapist, making progress can be difficult or impossible. Finding the right fit takes time, and that’s okay. To ensure you’ve chosen the right therapist and start building an effective therapeutic relationship, you should take the following steps:
Ask questions during your intake session. Don’t hesitate to ask about their approach, experience with your concerns, or how they handle challenges in therapy. Discuss past successes and how they recommend you proceed.
Trust your gut. You should feel comfortable and heard. A good therapist will create a nonjudgmental space where you can be your authentic self. It should be one goal of therapy for you to experience what truly authentic, respectful communication in relationships is like.
Shop around if needed. It’s perfectly acceptable to try a few therapists before settling on one. It’s your mental health. You deserve the right person to walk with you on your therapy journey.
2. Set Clear Therapy Goals
Therapy works best when you have some idea of what you’d like to achieve. You don’t need to have everything figured out, but having direction guides your sessions. Start with a general idea like improving self-esteem, managing anxiety, or processing a difficult breakup. Work with your therapist to refine goals. They can help you break down broad goals into actionable steps. Revisit and revise your goals regularly. Therapy is fluid. As you grow, your goals may shift, and that’s a sign of progress.
3. Be Honest — Even When It’s Difficult
Dishonesty is one of the biggest barriers to progress in therapy. Whether it’s shame, fear of judgment, or not wanting to confront painful truths, it’s natural to hold back. However, real growth comes from vulnerability. Practice honesty, even about being dishonest. If you find yourself avoiding certain topics, say so. A good therapist will help you explore what’s behind that. Talk through discomfort. Exploring those moments in session can be incredibly healing.
4. Commit to Consistency
Therapy is most effective when you attend regularly. Life gets busy, but skipping sessions disrupts progress. Make therapy a priority. Think of it like going to the gym for your mental health—consistency is key. Even if you don’t feel like it, go. Some of the most impactful counseling sessions happen when you show up on tough days. Additionally, if your therapist assigns homework like journaling, mindfulness, or other exercises, follow through. Growth happens with consistency both in and outside of therapy sessions.
5. Come Prepared—but Stay Flexible
You don’t need a script for therapy, but it helps to reflect on what you want to talk about before you begin each session. Keep a therapy journal. Note what’s been on your mind, emotional patterns, or events you want to discuss. Start with what feels urgent. Don’t overthink it but share what’s top of mind. Allow room for spontaneity. Sometimes, the most important therapeutic work comes up unexpectedly. Be open to going off-plan when needed.
6. Accept that Progress Isn’t Linear
Therapy isn’t a straight road. Some sessions feel transformative, others like you’re stuck in a rut. This is normal. Recognize the value in all therapy sessions. Even when you’re not making big breakthroughs, you’re building self-awareness and learning coping skills. Don’t be discouraged by setbacks. Healing takes time, and feeling worse before you feel better can be part of the process. Celebrate small wins. Progress might look like setting a boundary, identifying a negative thought pattern, or simply showing up.
7. Ask Questions and Advocate for Yourself
Therapy is a collaborative process. Be curious about the therapy process, ask questions, and direct the conversation. Ask about the techniques being used. Understanding your therapist’s approach ensures you engage deeply. Speak up if something doesn’t feel helpful. You won’t offend your therapist. They want you to get the most out of your sessions. Explore new directions. If there’s a topic you’ve avoided or a past event you want to unpack, bring it up.
8. Apply What You Learn
Your therapist guiding you to certain insights and increasing self-awareness are only the first steps. For therapy to make a lasting impact, you need to apply what you’ve learned to your daily life. Whether it’s grounding exercises, assertive communication, or reframing thoughts, use these skills regularly. Reflect after sessions. Give yourself time to process what came up, and jot down key takeaways. Share progress and challenges. Let your therapist know what’s working and what’s not. This refines your treatment plan.
9. Embrace the Discomfort of Growth
Therapy can stir deep emotions, and that’s part of the process. Facing parts of yourself you’ve avoided can feel scary, but it’s also incredibly freeing. Expect emotional ups and downs during counseling. It’s okay to cry, feel angry, or sit with confusion during or after counseling sessions. Be patient with yourself. Change takes time. You’re not failing because you’re struggling. You’re learning and growing.
10. Know When to End or Take a Break from Therapy
Therapy isn’t forever. If you feel you’ve met your goals or want to pause for personal reasons, that’s okay. Talk to your therapist about ending. Together, you can review your progress and create a plan for maintaining growth. Take breaks if needed. Life changes, and sometimes a temporary pause is necessary. Just try not to ghost your therapist. Communicate openly and leave the door open for future therapy sessions.
Start Therapy with a Professional Who Can Help You Thrive
Therapy is an investment in your emotional and mental wellbeing. Like any investment, the more you put into it, the more you get out. By being open, consistent, and proactive, you can transform therapy from a weekly appointment into a powerful tool for personal growth. If you’re interested in working with a trusted therapist at Lotus Psychology Group, please don’t hesitate to reach out over the phone at (248) 957-8973, via email at info@lotuspsychgroup.com, or by completing the online scheduling form.