Tips for Getting the Most from Psychotherapy
Be Choosy
Making the decision to begin psychotherapy is a real commitment to yourself in time, energy and expense. Evaluate your therapists not just on their credentials, but on how comfortable you feel talking with them.
Use Therapy to Talk About the Therapeutic Relationship
It might seem weird at first but your relationship with the therapist is really a stand-in for all your relationships. Talk to your therapist about how you feel and think about them as well as how you imagine they think and feel about you. This will give insight into how your projections in general are influencing your outside relationships.
Schedule with Care
The “therapy hour” is generally 50 minuets long. Take the whole hour and schedule your sessions for a time when you can regularly prioritize yourself.
Get Comfortable with Discomfort
This is the time to acknowledge and feel your feelings, Discomfort may include moments of shame, guilt, anxiety, sadness or anger. Often the only way out is through. If the going gets tough, you can always slow down. Trust your therapist like a guide to help you name and mange your discomfort.
Maintain Order of Operations
Do business first. This means payment, scheduling and any other logistics that may seem outside therapy, but honestly are very much a part of who you are and how you do things. Mostly, business will get done quickly and you can move into the rest of your therapy session unfettered. But, sometimes you’ll see business is really about how you operate in the world and can benefit from therapeutic dialogue. Next, address any relationship with your therapist issues that may be lingering from a previous session. If for example, something your therapist said unsettled you, bring it up soon because it will spill into all other areas of your therapy. Confronting your therapist generally strengthens the therapeutic alliance, which makes therapy more effective.
Say Everything & Anything
Be honest with your therapist. We have unconditional, positive regard for you. We want to know what you are thinking, so we may help you understand yourself, accept what is necessary, set boundaries, and make positive change happen.
Savor the Process
Therapy is like registering for 101 You. This is the only course where you are the sole subject matter. If you are motivated to do the work of showing up for yourself each week, therapy can be the most challenging and worthwhile self endeavor.