5 tips to get the most out of psychotherapy

1. Finding the Right Fit

Research shows the therapeutic relationship is the most important factor for a successful outcome in therapy. To benefit the most from therapy you need a strong sense of safety to explore your pain and insecurity. Who you will feel that sense of safety from differs from person to person so there is no one size fits all for therapists, it really is all about fit.

2. Timing

Timing is critical to get the most out of therapy. I often see clients who jump into therapy but really aren’t ready to make significant shifts in their lives. What you’re left with is someone who wants to change but really isn’t in a place to put in the work that it involves. This could be due to lack of motivation, too busy or because their current system is working well enough that shifting it is too scary at the moment. Either way, to get the most out of therapy you’ll want to be in a place where you are motivated.

3. Know what you want to get out of therapy

You can either do this before starting therapy or with your therapist, but you want to know what you’re hoping to get out of the process or else it can feel like you’re all over the place. If even to say your goal is just to have a space to process or generally work on yourself, it could be helpful to know what that looks like and what changes you hope to see. Things make come up that will shift goals, but you want to always have an idea of what you’re wanting out of the therapy process.

4. Continue the work outside of session

Many people view therapy as only being an hour a week, but the majority of the work takes place outside session. I’ve heard another clinician say that its like learning to play the piano. If you only practice one hour in class it will take you a lot longer to see growth than if you practice outside of class too. Also attachment therapists try to make themselves more accessible than traditional therapists so it could be possible to reach out between sessions, but check in with your therapist.

5. Advocate for yourself

This can be easier said than done, but therapists don’t always know what you need and what questions you may have, so don’t hesitate to ask questions and say what you need from them. Whether its in the beginning to get an idea of how they work or later on when you need specific things from therapy, advocating for your needs in treatment can maximize the outcome. Your therapist want’s to advocate for you so help them know what you need!