How to Make the Most of Therapy

Lydia Bell, MHC

Getting to therapy is a huge step–you’ve found a therapist and committed to the process. Now what? Each person’s experience of therapy will be unique, so it’s important to discuss how it’s going with your therapist. Are you feeling overwhelmed after each session and having trouble getting through the rest of the day? Talk to your therapist about doing a grounding meditation together in the last few minutes of the session. Do you feel like you’re just scratching the surface, longing to go deeper, but you don’t know how? Communicate this to your therapist so you can explore it together. 

Sometimes clients ask me what they can do in between sessions. The short answer–whatever you want! If you have a journaling practice, that can be a great way to reconnect with yourself during the week. You might also want to check in with yourself periodically during the day; notice how you’re feeling and if you have any particular emotional highs or lows. Jot them down to discuss during your next session. 

A common misconception about therapy is that you need to come in with an agenda of what you want to talk about. While it’s fine if you have one, you can also just share whatever pops into your head! The number one way to get more out of therapy is to make sure you’re being open with your therapist about your experience. This is your space! If you’re someone who has trouble sharing your needs with others, therapy is the perfect place to practice. 

So often we push down uncomfortable thoughts or feelings, especially ones that feel incongruent with our sense of self. It’s normal to not want to “go there” at first–especially if you are worried about being judged or dismissed. But one of the most important things we can practice in therapy is asking for what we need. If you want to feel safer, more open, or more seen, be direct! Tell your therapist about your experience so you can get curious about it together.