Therapy can be intimidating, and once you get there, you may feel like a deer in headlights. The truth is that you’re not alone. Whether you’re new to therapy or a seasoned pro, these tips can help you get the most out of your sessions.

Make a List

Therapy has a way of making your mind go blank. It may already be difficult to talk about yourself, but it can be even harder to keep track of what you want to discuss with your therapist. Make it as easy as possible by creating a list between sessions. Your list can be in the form of your journal, a sticky note on your desk or even the notes app on your phone. Whenever something weighs on you, add it to the list. You’ll be prepared the next time your therapist asks what’s on your mind.


Get Comfortable

It takes time to build a relationship with your therapist and feel comfortable talking about your struggles. A few, small changes may make it easier to open up in therapy. Try making yourself a calming thermos of tea to bring to your appointment and if you’re coming straight from work, bring a pair of comfortable shoes or a cozy sweater to change into. Before you go into your session do a few stretches while you listen to music. These practices can help your body relax and encourage your mind to follow.


Take Notes

Your therapist will listen, but they may also provide some excellent tips for tackling the stressors in your life. It can be tough to remember every piece of advice or book they recommend so have no shame in bringing a notebook to jot down their best insights. If you combine this tip with your list of topics during the week, it can be a great way to look back on where you’re improving and what areas you need to focus on.

Woman taking notes

Reward Yourself

Progress in therapy can look different for everyone. You may break a bad habit, stand up to a toxic person in your life or maybe just let your emotions out and cry. Celebrate those victories! Therapy can feel draining even when you’re making progress so help yourself look forward to sessions with little rewards. Go get your favorite coffee as a treat or take a bath to wind down the night after your session. It might even be a sign from the universe to commit to that girls’ night out you keep rescheduling. Small rewards can help reinforce that therapy is meant to create a positive impact in your life.

It can take time to open up in therapy, but with these tips, you can put your best foot forward and make the most of your sessions. Keep up the hard work.

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