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How to get the most out of your therapy...


Therapy is a journey and your therapist can walk the path with you, as you make your way towards your goals. You don't need to do this alone.


Getting the most out of counseling can be a challenging task, but there are several ways to maximize the benefits of therapy. Here are some tips that may help:

  1. Find the right therapist: It’s important to find a therapist who is a good fit for you. Consider their experience, approach, and personality when making your choice. Many therapists will offer a free consultation so that you can meet and see if it feels like the right fit. Don't be afraid to have consultation appointments with more than one therapist. The right fit can be key to increasing your motivation to attend and work towards your goals.

  2. Be open and honest: Honesty is key to effective therapy. Be open about your thoughts and feelings, even if they are difficult to express. Your therapist should not/will not judge you.

  3. Set goals: Having a sense of what you would like to work on in therapy is helpful. Setting clear goals for therapy can help you stay focused and motivated throughout the process. Your counsellor can help you through the goal setting process if this is something you struggle with.

  4. Be patient: Healing takes time, so it’s important to be patient with yourself and your therapist. Therapy is not "magic", nor a quick fix. You will get out of it what you put into it.

  5. Be consistent: Attending regular sessions can help you make progress. Some find that starting with weekly sessions can help with the relationship building phase before the deeper work begins.

  6. Do your homework: Depending upon your therapists practice techniques and style, you may be provided things to work on between sessions. Make sure you complete your homework as this will contribute to the progress.

  7. Take notes: Bring a journal and pen as taking notes during or after sessions can help you remember important insights and ideas. It can also help you remember what homework you will need to be working on in between sessions (if this is the type of therapy your therapist provides).

  8. Be present: Try to be fully present during sessions by focusing on the conversation and avoiding distractions. Turn off your cell phone or put it on silent. Engage. This time is all about you.

  9. Ask questions: This session is your time and you have every right to ask questions. Seek clarity when needed and your therapist will be more than happy to talk to you about anything that is on your mind.

  10. Be kind to yourself: Remember that therapy is a journey. It is not a linear process and its important to understand that there may be setbacks along the way. This is normal and can be a part of growth and healing.

I hope you have found this helpful. As always, if you have any questions, feel free to ask.

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