Getting the most out of therapy

A few weeks ago, we discussed the pivotal step towards starting therapy. For many, it’s an important yet nerve wracking step towards healing and we discussed all the tips here.

So, you found our page, read the tips, decided now is the time to start (go you!), and are wondering, ‘Am I doing this right?’ Let us help!

Firstly, I need to address the subjective experience of therapy and healing. What works for one individual isn’t necessarily going to work for another. However, there are some universal strategies and practices to put in place to get the most out of therapy.

Like any meaningful step of the healing journey, the effort you put in shapes the outcome. Take physical health and exercise for example. Sure, you can show up to the gym, lift a few weights and complete your exercises, but if you aren’t fuelling your body with the right nutrition, sleep, and water intake, your progress weakens.

Therapy is not a passive process; it’s a collaborative space where your active participation makes a significant difference. Whether you’re a newbie or someone just wanting to enhance your current therapeutic journey, these six tips can help you get the most out of your sessions.

  1. Be Honest With Yourself and Your Therapist

Therapy is a safe space, but it only works if you’re willing to open up authentically. Being honest about your thoughts, emotions, and experiences—no matter how uncomfortable or messy they may feel—is essential for progress. Your therapist is not there to judge you but to help you untangle those feelings and challenges. If something isn’t working or if you’re unsure about what you’re feeling, share that too. Honesty is the foundation for growth in therapy.

  1. Reflect on What You Want the Session to Focus On

Take a few minutes before each session to think about what you want to discuss. Are there specific challenges you’re facing or thoughts you’ve been reflecting on? While therapy can be fluid, having a rough idea of what you want to cover ensures the time is used effectively. If you're unsure, that's okay too—your therapist can help guide the conversation, but some personal reflection beforehand helps maximise the session’s impact.

  1. Book Appointments at Times That Suit You

Choosing the right time for your therapy appointments can make a big difference. Try to schedule sessions at times when you’re less likely to be rushed or stressed. Avoid squeezing therapy into a packed day or during your busiest moments, as it can leave you feeling distracted. A time that allows you to arrive calm and focused will set the tone for a productive session.

  1. Give Yourself Time to Decompress Afterward

Therapy often stirs up emotions and thoughts, so jumping straight into a meeting or social event after a session can feel overwhelming. Leave some buffer time to decompress, reflect, or simply sit with your feelings. This helps you process what came up during the session and allows you to carry those insights forward without unnecessary stress.

  1. Take Notes or Journal After Each Session

Writing down key insights, emotions, or homework assigned by your therapist after a session can solidify your takeaways. Journaling gives you a space to explore lingering thoughts and track your progress over time. Having a record of your sessions can also make it easier to revisit and build on what you’ve learned.

  1. Practise the Skills You Learn

Therapy isn’t just about showing up and talking—it’s about learning and applying new skills to your day-to-day life. Whether it’s communication techniques, mindfulness practices, or coping strategies, practising these skills regularly helps them stick. Remember, the real work often happens between sessions.

As you know by now, therapy is a journey that requires commitment, patience, and self-compassion. By being honest, intentional, and proactive, you can make the most of your sessions and truly benefit from the therapeutic process.

With warmth,

Ruchi

Madeleine Stone