6 Ways to Get the Most Bang for Your Buck in Therapy
1. Like your therapist – multiple studies have shown that the most impactful element of therapy is the connection between the therapist and the client, even over things like the therapist’s qualifications, years of experience, or modality. If you don’t like your therapist, therapy won’t be as effective. If the first therapist you try isn’t a fit, don’t be scared to try another one!
2. Come prepared-ish – jot down notes in your journal or phone to help you remember what you want to address in therapy. Or take a few minutes before meeting, to think through what you need. However, don’t be scared to keep your appointment, even when you don’t know what you want to talk about. Sometimes those turn out to be the most powerful sessions!
3. Schedule wisely – therapy is often quite draining. Time to process, rest, or recover is very helpful. A friend of mine just told me that she needed chocolate and a nap after her first session with her new therapist. I had one couple who would routinely go out to a restaurant for a brief debrief after our sessions. Another client takes herself to her favorite coffee spot post-therapy. Be mindful of scheduling your appointments with space around them if at all possible. Your future self will thank you.
4. Take notes during or after your session – I’m an in-session note-taker. My good friend is a post-session note-taker. However you do it, taking the time to write down things that stuck out to you, or that you want to remember will greatly increase the impact that you can expect out of your therapy.
5. Schedule regularly, especially at first – It takes a while to adapt to the rhythm of therapy, and life will be eager to distract you from continuing the practice, once you start. Set yourself up for success by scheduling out a few sessions at regular intervals when you begin counseling. Or…
6. Consider an intensive – Spending concentrated time focused on addressing your goals allows you and the therapist to have flexibility in structuring the sessions (taking a break when needed, or pushing further when helpful), allowing change to occur quickly. That many hours of therapy at a time creates significant momentum in a short amount of time. An intensive can be a truly transformative experience, that you can maintain with occasional therapy check-ins.