By deciding to start therapy, you have taken a gigantic step towards better mental health and wellbeing. Congratulations! Acknowledge the strength required to take action and be proud of yourself. It is now time to set the foundation for your therapeutic journey.
You might feel unsure, maybe anxious, or even excited heading into therapy for the first time, and that is totally normal. It can be helpful to remember that therapy is a valuable experience for personal growth, healing, and self-discovery. Whether you’re new to therapy or have been attending sessions for a while, here are some tips and tricks to help you make the most of each session:
1. Establish goals for therapy
Goals are intentions we share with our therapist, who helps us create frameworks for measuring our progress and achieving them. Psychologists and clients often collaborate to set realistic, specific goals in the first session, but it is important to know what you want to want to work towards beforehand. Achieving these goals is a process that unfolds over time, with adjustments and new objectives often emerging as therapy progresses. Setting goals makes tracking progress easier for you and your psychologist, and makes you feel more accountable. It’s also okay if you’ve pinpointed multiple goals and are feeling flustered about which one to work on first, your psychologist can help you with that.
2. It's important to find a psychologist you connect with
Finding a psychologist you can connect with, is crucial for a successful and effective therapy experience. A strong connection fosters a sense of safety and trust, allowing you to feel comfortable sharing your deepest thoughts, feelings, and experiences. However, just as you don’t get along with everyone you meet – likewise, you won’t mesh with every psychologist you meet. Therefore, while it may take time to feel comfortable with your psychologist, you may also want to consider finding someone else who is better suited to your needs, preferences, and goals.
3. Your psychologist will ask you questions, don't be afraid to also ask your psychologists questions
In the first session, you should expect to be answering questions about your background (family, work, relationships), your mental and physical health (including previous therapy or medication use), your current concerns (the issues your facing, including symptoms, duration, and impact on your life), and your goals/expectations (what you hope to achieve in therapy and any specific goals you have). But feel free to ask questions about the therapist’s approach, experience, or any concerns you may have. You may also require further information about the confidentiality process, session length and frequency, and fees/payment options.
4. Understand that therapy isn't a quick fix, it takes multiple sessions
It can be a common misconception, that therapy is a quick solution that provides instant results. While some people may experience immediate, positive changes in their mental health, many others, require multiple sessions to make significant progress. Each person's journey is unique, and the time it takes to see progress can vary based on the individual's needs, goals, and the approach used. Overall, the journey of therapy is often gradual and nonlinear. Multiple sessions provide the necessary time and space for clients to explore their issues, work towards meaningful change, and learn lifelong strategies and tools. This requires consistent effort, patience, and commitment.
5. Open communication
Maintaining open communication with your therapist about what is working or not working for you is key to a successful experience.
If you don’t feel comfortable with your therapist, it is okay to consider finding someone who might be a better fit