Showing up for therapy is a huge step, and one you should feel proud of. But to truly get the most out of your sessions, it helps to approach therapy with honesty, preparation, and patience.
1. Be Honest, With Yourself and Your Therapist
The foundation of effective therapy is honesty. That means being truthful about your experiences, emotions, and even your expectations for therapy itself.
Share details that will help your therapist understand your challenges, and be open about what type of feedback works best for you. Therapists aren’t mind readers, they can only guide you based on what you share. Holding back or editing the truth can make it harder for them to help you reach the progress you’re looking for.
If your therapist doesn’t have the full story, they might give guidance that misses the mark, not because they don’t care, but because they’re working with incomplete information. Being vulnerable can be uncomfortable, but it’s where real growth begins.
The best therapy sessions are intentional. Spend a few minutes before your next session thinking about what you want to talk about.
Maybe you want to unpack a difficult conversation, reflect on emotional triggers you noticed during the week, or explore patterns that keep resurfacing. Jot down notes or a short list so you feel grounded and ready to share.
Whether you’re meeting in person or through telehealth, this preparation helps you use your time more effectively, and ensures that you’re focusing on what really matters to you.
Remember, therapy is a collaboration. You have every right to steer the session toward what feels important.
3. Apply What You Learn
Real change doesn’t happen during the 45 minutes you spend in therapy, it happens afterward. The insights, tools, and strategies you gain in session are meant to be practiced in your daily life.
Try implementing new habits, communication styles, or coping mechanisms between appointments. Even small, consistent efforts add up over time. Progress requires action.
As one of our Positive Reset clinicians, Alexa, often reminds clients: “Be kind to yourself. Progress is not linear.” Change takes time, and it’s perfectly normal to have ups and downs along the way.
The key is to stay patient, show compassion for yourself, and keep showing up. You deserve the help, healing, and growth that therapy can bring.
Ready to take that first step?
Schedule your first appointment with Positive Reset in Elizabeth, NJ today and start building the tools for lasting emotional well-being. Call (908)344-6565 today.
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