Too often, we have an idea that therapy should be a tool used only when a breaking point is near. The truth is: therapy is a process that can be extremely beneficial for those seeking improvement in their mental health, and people begin therapy for a variety of reasons: to feel better, to have improved relationships, to examine roadblocks, or to create productive behaviors for new experiences.
Whatever the motivation, it is important to approach the process with a certain attitude and mindset. To help you get the most out of therapy, here are four tips when getting started:
- Be honest and open with your therapist.
- Set goals for yourself.
- Don’t compare yourself to others.
- Stick with it!
One of the first things you can do to get the most out of therapy is to be mindfully honest with your therapist. That doesn’t mean you need to share everything – what you share is ultimately up to you. But it’s important to be open and honest about what’s going on with you, what’s not working, and what you’d like to see change. It can be helpful to think of it as taking ownership of your therapy; by being clear about your goals and what you’re willing to work on, you’re more likely to see progress. At the same time, it’s important to be realistic; therapy takes time and effort, and change won’t happen overnight. But if you’re honest with your therapist and take responsibility for your own growth, you can begin to see lasting results.
Another way to maximize the effectiveness of therapy is by setting realistic expectations for yourself and your therapist – similar to creating goals. Therapy is not a quick fix, and change takes time. Be patient and let the process unfold gradually but track your progress. If you are telling your therapist about your goals for treatment, they can help you and explore any reservations you may have. The more open and communicative you are, the better equipped your therapist will be to help you reach your goals. Finally, always take advantage of the opportunity to ask questions or share feedback about sessions; this helps ensure that both you and your therapist are on the same page. By focusing on a realistic goal, you can maximize the benefits of therapy and begin to make progressive steps.
It’s so easy to get caught up in comparing our lives to others, especially when it comes to therapy. We see people posting about their experiences on social media and we can’t help but wonder how our own journey stacks up. But the truth is, everyone’s experience with therapy is different. What works for one person might not work for another. And that’s okay! Growth can take on different forms and at different paces for different people. Comparing ourselves to others is a wasted effort because it robs us of the chance to focus on our own journey. So next time you find yourself worried about your progress, remember that you are exactly where you’re supposed to be – and that it’s perfect. You can talk with your therapist and process these thoughts, too. It might be something worth exploring since it is an energy suck and might be leading to depressive feelings.
A lot of people give up on therapy because they don’t see results right away. They think it’s the easy way out to just talk to someone about their problems, but that’s not true. If you feel like you are not getting results, talk about that. Therapy is challenging work and you cannot just expect to show up each week and see change. You have to be dedicated and willing to change if you want to see results. This means experimenting with new things. When you try something new, you learn. If you don’t feel like you are making progress, ask yourself why. Are you being honest with your therapist? Are you focused on yourself or thinking about how someone else is doing? Ask yourself what is holding you back and examine the goals you have set. Do they align with what you really want?
Making change is rewarding. You have to be dedicated and willing to change if you want to see results. But it’s worth it. If you stick with it, you can create a new experience. You can learn how to cope with your problems in a healthy way and move on from whatever is holding you back. So get started.