Making the Most of Therapy
Therapy is one of the most beneficial routes to take if you are struggling with a mental health concern. In fact, psychiatry.org states that around 75% of those who attend therapy benefit from it. It has been shown to improve mental wellbeing and can boost brain and body function.
While simply attending therapy is a good start, there are a few additional steps you can take to improve your experience and help you get the most out of every session.
Create a plan. A care plan should be one of the first things you discuss with your therapist. This will outline what you wish to accomplish and the steps for doing so. Before each session, write down or discuss one or several goals, such as learning a new coping technique for anxiety. If you are unsure, don’t be afraid to ask your therapist for advice.
Complete any given homework. Not every therapist assigns homework, but completing any assignments you are given can help you on your healing journey. Some examples of homework may include writing about a specific topic, tracking your triggers or practicing new methods for coping with challenging emotions.
Take notes after each session and during the week. Writing out your thoughts and feelings after your session can help you process your emotions. Continue to add to a paper or virtual journal throughout the week and include topics you would like to cover in your next session.
Be as honest as possible. “Sugar-coating” issues can be tempting, especially in the beginning. However, being honest with your therapist can help them understand where you are coming from and allow them to give you the best care possible. Consider using “I feel” statements such as “I feel afraid that…” or “I feel angry about…”
Allow for downtime after sessions. Attending therapy can use a lot of energy. Make time after your session to process your emotions. Everyone processes differently. Perhaps you need a distraction right after, such as reading a book or singing, or maybe you need to contemplate what was discussed through writing or by talking with a loved one.
Therapy is different for everyone. The important part is to try different approaches and discover what works best for you.
