Getting the Most out of Therapy: A User's Gude
To a certain extent, therapy is easy. You just need to show up and be a little bit willing, and we work together to let what needs to happen unfold. However, you're probably coming to therapy because you want results- to feel better, to work something out. Here are some ways to maximize your therapy experience.
Remember that therapy is uncomfortable.
There’s just no way around that. If we didn’t work with parts of your experience that make you a little uncomfortable, you wouldn’t get any of the benefits of the work. However, if you find that you’re not feeling a little lighter and more engaged after most sessions, please let me know. We work together to keep the discomfort at a productive, but manageable level.
Consistency is Key
When we start to work together, we’ll pick a time to meet each week. Of course life happens and you or I may need to reschedule occasionally- but we both want to make the time as consistent as possible. Many clients find that they get used to talking about their feelings and issues at a particular time- as if your unconscious learns to save up the important stuff for that time (and not bother you with it the rest of the week!).
Mark Transitions
One way to help maximize your time in therapy is to pay attention the transitions before and after a session. If you get used to “opening up” during our session time, it makes sense to allow your body and mind a few moments before the session to prepare for that experience, and a few moments afterward to readjust to the pace of your regular life. I find that this is especially important because my office is downtown- it’s easy to get to, and may be very close to your workplace, but you’re in a different frame of mind at work and in transit. I recommend, whenever possible, coming in 2-3 minutes early to just sit down in the waiting area and take a few breaths. After session, I recommend moving mindfully and slowly as you return to your life, particularly if we’ve done a lot that day.
Follow-through and Homework
Sometimes in session, you and I will come up together with something to think about or work on throughout the week to help the process along. This isn’t mountains of reading or essays- just simple little actions. There’s no grades in therapy and you aren’t in trouble if you don’t do the homework. However, we want to help you feel better everywhere, not just my office, so we might want to find a way to incorporate what works for you into your life.Hate the idea of homework, even if it’s fun? Let me know. LOVE the idea? GREAT! Let me know.
Adjunctive Practices
Don’t panic! Like homework, doing “extra” stuff outside of therapy is optional and intended to be fun or relaxing. Many folks find some of all of the following helpful to support their overall well-being, and in turn, help them heal and grow faster:
- Developing good sleep habits
- Journaling
- Meditation
- Gentle, fun exercise
- Cuddling with partners, pets, or their kids
- Time in nature
- “Boring self-care,” such as making sure doctor’s visits are scheduled and don’t need to be stressed over
- Date night with partner
- Solo date night
..and many more. Of course, it’s possible to overdo any of these. It’s also possible to add them to your mental “should” list which is going to make you feel horrible. We’ll discuss in session what might work for you- remember, this stuff is supposed to be doable, relaxing, and fun.