How to Get the Most Out of Therapy

Starting therapy is an important investment in yourself—of your time, energy, and money. If you want to make the most out of your sessions, here are some ways to help therapy feel more effective and meaningful.

1. Set Therapy Goals

As you are getting started with the therapy process, think about what you’d like to get out of therapy. Whether that’s reducing anxiety, improving your relationships, or building self-confidence, identify what you want to achieve through this process.. These goals can shift over time, but they provide a helpful roadmap for your work together. If you are uncertain about your therapy goals, your therapist can help you clarify and identify what you would like to get out of therapy, and you can co construct these goals together.

2. Be On Time and Unrushed

Give yourself the space to arrive on time and mentally present. Rushing into session can make it harder to settle in and focus in session. If you are meeting in person, give yourself a few extra minutes to park, get in the office, and get settled. If you are meeting virtually, find a quiet and private place where you can feel comfortable talking about vulnerable topics.

3. Come Prepared

Take a few minutes before your session to think about what you’d like to talk about. Did something happen during the week that needs attention? Is there a challenge coming up you’d like to prepare for? Having a focus in mind can help you get the most out of your time. Some clients keep a list in a journal or on their phone of topics they would like to cover in session, so their time is well spent on the most important issues.

4. Communicate Your Needs

Therapy is a collaborative process. Don’t hesitate to tell your therapist what you need—whether it’s more coping skills, more space to process, or a different approach to the conversation. We can’t read your mind, and we would love to hear how to make the therapy process better for you!

5. Be Honest

Your therapist can only help with what they know. It takes courage to be open, but honesty is key to making progress. Building trust may take time, but remember that your therapist is there to support you, not to judge you.

6. Engage Outside of Session

Therapy doesn’t stop after the hour ends. Whether it’s journaling, practicing mindfulness, or applying skills you learned in session, what you do between sessions makes the work more impactful. Think of it like practicing a skill—the more you work with it in daily life, the more it sticks when you need it most.

7. Be Consistent

Therapy works best when it’s regular. Consistency helps build trust with your therapist, keep momentum in the work you’re doing, and support steady progress over time.