Three Ways to Get the Most out of Therapy
“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” Deborah Day
- Understand the value of self-care. A variety of things bring people into my office: urgent family matters, preparing for an upcoming marriage, anxiety or depression that doesn’t seem to “get better” no matter what the person has tried, or the need for support after the loss of a loved one. Regardless of what prompts you to seek professional help, know that caring for yourself is important. Your health and well-being are worth your time, attention, and investment. I once had someone tell me that she kept a sticky note with my number on it at her work computer for almost a year. It took her a while to realize that she was worth it—that it was okay to ask for support, and that “now” was the best time to take the necessary steps toward whole health.
- Do your homework. Be a good consumer and find a therapist who is a good fit for your needs and your communication style. If you’ve finally decided that your emotional health (or relationship, or family struggle) is worth investing in, then hire the best therapist to help you achieve your goals. This also goes for “homework” outside of weekly therapy appointments, too…
- Do the work outside your sessions. Create habits that allow you to practice the things you’re learning in therapy. One hour per week talking with a professional can really make a difference. But consider the benefits you will reap if you spend additional time reflecting on your last session, or preparing for the next one. For some, this means keeping a journal and writing down important notes during and after a session with their therapist. The waiting room in my building is intentionally styled to give clients– and family members who are waiting, a relaxing and inspiring experience. Give yourself just 10 minutes pre- or post-session to jot down a few thoughts. You won’t regret it. I’ve had several clients tell me that as they’re leaving my office they record a memo on their phone—something to listen to later to remind them of the progress their making. There’s something powerful about hearing our own voice challenging us not to give in to a trigger or unhealthy choice.
These are just a few tips to help you get the most out of your counseling experience. What are some practices that you’ve found helpful for achieving optimal emotional and mental health? I’d love to hear!
