04/07/2026
*Ways To Make The Most Out of Therapy*
1// Find a “best fit” therapist. Get on as many wait lists as you can and “shop around” for a therapist. The strength of your relationship with your therapist and the connection is indicative of how much progress you will make in therapy. Google providers in your area, check Psychology Today, ask around, read bios, and find your person.
2// Make a daily practice out of your therapy goals. Just showing up to your sessions is already gonna provide a great outlet and a good start, however one hour a week might not cut it. Summarize your goals with your therapist and explore ways in which you can make daily intention and practice. You don’t achieve a 200 pound deadlift by going to the gym once a week- your cognitive and emotional “muscles” need exposure, repetition, and consistency to gain insight, heal, and grow.
3// Take notes or take time to reflect after session. When little insight nuggets reveal themselves or your therapist is spitting fire, write it down- make it more concrete! It is more likely to stick that way. Schedule 30 min. before and after session if you can. Before session, ask yourself “What do I hope to get most out of this session?” After session, reflect on what was notable during the session and how you want to bring those insights into your daily life. Too often, people get swept up into the busyness of life right after session and the quality time you just spent with yourself gets lost.
4// Be brave & lean into discomfort and vulnerability. Coming to therapy is already one of the most courageous things you can do for yourself. Therapy is difficult, can be scary, and full of ugly truths. Half of the battle is being honest with yourself/your therapist. “The more uncomfortable it is to face it, the more power it has to transform you.”
5// Most importantly, be gentle with yourself. We are all flawed and constantly learning. Therapy is a humbling process and you can learn from a mistake without beating yourself up about it. Self compassion>self hatred- always & forever.
