How to Get the Most Out of Your Therapy Visits

Whether you're new to therapy or have been attending sessions for a while, you might wonder how to make the most of the time, energy, and emotional effort you're putting in. Therapy isn’t just about showing up—it's about engaging intentionally in a process that supports your growth, healing, and self-awareness.

Here are practical and mindset-based tips to help you get the most benefit from your therapy experience:

1. Be on Time (Or a Few Minutes Early)

Practical Tip: Being punctual ensures you get the full session and allows you to ease into the space without feeling rushed. If you’re attending virtually, give yourself time to check your connection, find a quiet space, and mentally transition.

2. Take a Moment to Ground Yourself Before the Session

Mindset Tip: Before your session begins, take a few slow breaths, check in with yourself, or jot down how you’re feeling. Entering the space with a sense of presence helps you tune in more deeply and speak more freely.

3. Bring a Focus or Topic—Even If It’s Just a Feeling

Practical Tip: You don’t need a full agenda, but having one or two things in mind (a recurring thought, a recent situation, a feeling you can’t shake) can give your session direction. It also helps you avoid losing time wondering where to start.

4. Be Honest, Even If It Feels Uncomfortable

Mindset Tip: Therapy is most powerful when you’re open and authentic. This includes being honest about your emotions, experiences, thoughts, and even your reactions to therapy itself. Growth often begins in those vulnerable, uncomfortable moments.

5. Allow Yourself to Not Have All the Answers

Mindset Tip: You don’t need to be polished or articulate to benefit from therapy. If you feel stuck or confused, say so. Therapy is a space to explore, not perform. Sometimes just naming “I don’t know how I feel” is the start of something meaningful.

6. Take Notes (During or After)

Practical Tip: Jot down anything that stood out—an insight, a question, or a tool your therapist mentioned. Reviewing notes between sessions can reinforce learning and help you carry therapy into your everyday life.

7. Practice Between Sessions

Practical Tip: Real change happens in the in-between. Try to apply what you’ve learned, whether it’s a new coping skill, boundary, or perspective. Notice what works and what feels hard—this gives your next session substance to explore.

8. Give Feedback to Your Therapist

Practical Tip + Mindset Tip: Therapy is a collaborative relationship. If something isn’t resonating, or if a certain style helps you more than another, share that. You won’t offend your therapist—it helps tailor the experience to your needs.

9. Expect Progress, Not Perfection

Mindset Tip: Some sessions might feel powerful; others might feel messy or slow. This is normal. Growth is not linear, and breakthroughs often follow periods of frustration or repetition. Stay committed to the process, even on the hard days.

10. Be Kind to Yourself After Sessions

Practical Tip: Therapy can stir up big feelings. Afterward, give yourself time to decompress. Take a walk, journal, or rest—whatever helps you integrate what came up. Try not to book something emotionally demanding immediately afterward if you can avoid it.

11. Remember That Showing Up Is the Work

Mindset Tip: Even if you feel like you didn’t say the “right” thing or didn’t “do enough,” just being there is an act of care and courage. Healing happens gradually, and simply showing up is a powerful part of that journey.

Final Thoughts

Therapy is a space created for you. With intention, openness, and a bit of structure, it can become a powerful tool for healing, growth, and transformation.

Whether you’re just getting started or are looking to go deeper, these tips can help you stay engaged and empowered in the process.

Ready to begin or revisit your goals in therapy?

I’m here to help.

Click HERE contact me and schedule an appointment.