According to the National Alliance on Mental Illnesses, 1 in 5 American adults experience some degree of mental illness every year.
Fortunately, therapy can help manage your mental health. Therapy allows you to gain insights into your feelings, thoughts, and behaviors to make positive changes. Still, you may wonder how to ensure that therapy works for you.
While healing may take time, there are always ways you can ensure you get the most out of each session. This article discusses expert tips for anyone seeking to learn how to get the most out of therapy.
Define Your Goals
Having clear goals is one way of ensuring you get the most out of your counseling sessions. While your therapist may help you set and work towards the objectives, knowing what is taking you to therapy is essential. Consider the following categories of your life and what sort of changes you would like to see: Physical, financial, occupational, social, spiritual, emotional, environmental, and intellectual.
Understanding and communicating goals sets the stage for your therapist to help you improve areas that are most important to you. Further, clear and realistic therapy goals allow you to track your achievements and what you are yet to achieve. They also provide an indicator of when it’s time to end therapy.
Once you have attained a specific objective, you — and your therapist — can regroup to identify new goals and modify the old ones.
Before you begin your therapy sessions, consider why you need treatment and communicate with your psychotherapist Your therapist will likely ask you this anyway during your initial session(s), but it’s good to give it some thought beforehand. This will guide your therapist on how to proceed with treatment and strengthen the therapeutic relationship.
“Work with your provider to establish specific goals for therapy. What do you hope to achieve? Whether it’s managing stress, improving relationships, or overcoming a particular challenge, having clear objectives can guide your sessions.” says Gennifer Williams, a licensed clinical social worker at Grow Therapy.
Tips for Setting Clear Therapy Goals
While goals are important in psychotherapy, you may have a hard time establishing them. Here are therapy tips that can guide you through the process of setting therapy objectives:
Brainstorm
One way to develop realistic goals is brainstorming and journaling as many ‘Whys’ as possible. Think about all the reasons you want treatment; they may not necessarily be true. If you are unsure of where to start, you may use prompts such as:
- What are you tired of in your life?
- What do you love and would want more of?
- What would you like to change in your life?
- What are the specific issues that brought you to therapy? How and when did they start? If you woke up a year from now and things were “better”, how would you know? What would be different?
- What are your long-term goals and what problems are interfering with your ability to achieve them?
- What do you want to accomplish by the end of treatment? What changes in your problem must happen before you can reach your long-term goal?
As you respond to these prompts, you may find out that some stand out more than others.
Be SMART
The SMART framework can help you to set objectives that aren’t abstract or vague. So, ensure your goals are:
- Specific: Narrow down your goals into what you are feeling or would want to achieve. For instance, instead of saying, ‘be more social’, note the evidence you’d need to see to be convinced that your treatment goal had been met. For example, participate in a dance class two weeknights for three weeks.
- Measurable: Make sure you can keep track of your objectives and when you have achieved them.
- Achievable: Ask yourself how easy or hard it will be to achieve your goals.
- Relevant: Do your objectives suit your overall values?
- Time-bound: How long will it take to achieve these goals?
It’s okay if you don’t achieve the goals as you had planned. Learning what didn’t work and modifying it is essential to the therapy process.
It is helpful that you take time to prepare what you want to talk about and bring it to your first session. Awareness of the specific issues you will address will foster the success of your therapy journey.
You don’t have to go to therapy with SMART goals; your therapist may help navigate the process. You can also ask if your therapist is able to help you translate your goals into a SMART format. However, you should have some idea of what you want out of therapy.
Have an Action Plan
Once you have identified your goal, collaborate with your therapist to create an action plan. An action plan helps you track progress toward achieving your objectives and the strategies for bringing change.
Be Consistent with Therapy Sessions
Consistency in psychotherapy is an essential determinant of personal growth and improvement. Therapy sessions are usually held once every week for about 45-50 minutes. Whether it’s face-to-face or online therapy, be mindful of the time you have agreed with your therapist, and don’t be late for sessions. Sometimes, punctuality in counseling sessions is the first step to improving your situation.
To maintain consistency with your therapy, be sure to:
- Make it a priority just as you would with another significant event. You can set reminders or add to calendars so you don’t forget.
- Notify your therapist when you won’t make it to a session or are struggling with homework assignments. They can help you make any adjustments needed.
- Stick to your goals: Knowing why you started treatment can help you feel motivated and remain on track.
- Find support: Join a support group or talk to a family member or friend who will understand your situation and encourage you to attend therapy.
If you are doing online therapy, be in a quiet and clutter-free environment. Ensure you are not distracted by friends or phones to gain the most.
Respect Boundaries
Understanding that your therapist is not your friend is essential for your therapy journey. While therapists should care for their clients, it is vital to maintain a professional relationship. Therefore, respect the set boundaries throughout the treatment process.
Some boundaries might include:
Time and Number of Sessions
You— and your therapist— should be clear about the frequency and length of each session. You should also agree on where and when you will be meeting.
Self-Disclosure
Since counseling is your safe space, You should not feel obligated to share what happens in therapy with friends or relatives. It may attract unnecessary opinions and criticism that may affect your journey to wellness.
Dual Relationships
In psychotherapy, a dual relationship happens when a client and therapist have more than one type of a relationship. For instance, a therapist may concurrently be in a relationship with the client outside the therapy work or promise a future relationship with the patient or someone close to them.
The American Psychological Association’s Code of Conduct prohibits counselors from entering into multiple relationships with clients if the relationship may impair their objectivity.
Therefore, there should be clear boundaries that prevent dual relationships that would compromise the effectiveness of the treatment.
Physical Touch
Sometimes, you may feel gratitude towards your therapist and feel like expressing it through a hug. However, hugging may not be an appropriate interaction with your counselor.
Informed consent is where a therapist educates a client about the nature and course of therapy, along with other vital information that you should know prior to entering into a therapeutic relationship benefits, risks, and alternatives of a proposed course of treatment. Your therapist may share some boundaries around touch as part of the informed consent process.
If you’re unsure, or feel uncomfortable during the course of therapy, you can express your thoughts and feelings. You have the right to refuse to be touched.
It is generally against the rules for therapists to accept most gifts with any sort of monetary value. Don’t be offended if your therapist declines receiving a gift from you for the holidays or for the work you do together.
Understand Your Therapist’s Treatment Approach
Knowing the type of therapy a mental health professional uses is essential in determining its effectiveness. Ask your therapist how their treatment techniques and approach will help overcome your issues and what you are required to do for real progress.
Your therapist may employ different forms of psychotherapy, including:
- Individual therapy: Where you work one-on-one with the counselor
- Group therapy: Where therapists offer services to a small group with similar goals
Your clinical psychologist may use one or combine different psychotherapy techniques such as:
Cognitive behavioral therapy. It involves the identification of unhealthy behaviors and thought patterns and replacing them with more functional and accurate ones. CBT can work well on conditions such as depression, eating problems, anxiety, and trauma-related disorders.
Dialectal behavioral therapy. This treatment teaches new skills to allow patients to take personal responsibility for changing their harmful behaviors. Mental health care professionals often use this approach to treat PTSD, borderline personality disorder, or suicidal thoughts.
Supportive therapy. This treatment approach utilizes encouragement and guidance to help patients establish their resources. Supportive psychotherapy allows patients to handle a mental health condition, which in turn impacts their entire life. This type of therapy is effective for reducing anxiety, building self-esteem, and enhancing coping mechanisms.
Schedule Time for Homework Assignments
Using homework as an addition to counseling work has proved to be an essential in enhancing therapeutic change quickly, helping clients achieve their goals. Relevant homework assignments can enhance the effectiveness of session tasks.
If your therapist gives a homework task, complete it before the next session. Keeping up with assignments will enhance your treatment progress. If you have problems completing homework tasks, let your therapist know so you can solve the problem together. Designing a homework task is often a collaborative task, so, when in the process of developing one, you can voice any obstacles that you anticipate and work together to problem-solve them, and/or make the homework assignment more doable.
Practice is also important. Staying mindful between sessions of falling back into old thoughts and behavior patterns. Take note of your reaction to things and use what you learn in therapy in real-life situations.
Discuss Treatment in Therapy
It is common to experience stress and fear — especially if it’s your first time in therapy. Discuss these feelings with your therapist rather than pushing them away. If you are concerned about the treatment, you may use your therapy to explain it to your counselor.
For instance, you may share your discomfort with your therapist’s approach in the last session and ways to improve in the future.
‘It is okay and helpful to discuss therapy with your therapist. Ask questions, especially those that touch on the strategy for the next session, collaborating in therapy, and improving your therapeutic relationship.’ explains Joanne Snyder, a licensed professional counselor at Grow Therapy.
Find a Good Therapist
Not every mental health professional will be suitable for your well-being and personality. For you to have effective therapy sessions, you will need to find a therapist you can trust. Since counseling is a critical endeavor, you will need to be careful who you choose to work with.
As you search for the right therapist, do your research and know that every mental health care professional is different. You don’t have to settle for the first one you come across if there isn’t a fit.
The National Institute of Mental Health suggests you ask potential therapists questions like:
- What approach will you take to treat my situation?
- Do you practice a specific type of therapy, and what is its rationale?
- What are your credentials and experience?
- What sorts of populations do you specialize in working with? For example, women, LGBTQ, etc.
- Do you recommend a particular number of sessions or time frame for your treatment?
- How will you measure my progress, and how will you help me if I don’t improve?
You should also find a therapist who makes you feel comfortable, safe, and listened to when sharing your issues. For couples therapy, find a therapist you — and your partner — can feel secure with when discussing your problems.
Ensure you are working with a licensed therapist. You can check their licensure online, by mail, or by phone. Conduct an online search or contact an official at your local licensing boards for license verification.
Trust the Process
“Personal growth and change take time. Don’t get discouraged if you don’t see immediate results. Trust the process and be patient with yourself. Attend sessions regularly and be consistent with your appointments. Consistency is essential for building trust and making progress,” says Gennifer Williams.
Be patient with the treatment, put in the work, and you will eventually see results. Implementing the skills you have learned in therapy will also help to foster your personal growth.
Connect with a Therapist Today
As mental health issues continue to affect millions, psychotherapy is a proven resource that can help. However, to reap every benefit in each therapy session, it is essential to have clear, specific goals and boundaries.
Practicing self-care and understanding your therapist’s treatment approach are vital in fostering your personal growth. Discussing your feelings with your counselor and keeping up with homework assignments will maximize continued progress with your treatment. Ensuring the clinical psychologist meets your personality and goals can help you get the most out of therapy.
At Grow Therapy, we can help you secure a mental health care professional who best fits your personality and therapeutic objectives. Whether you are dealing with anxiety, depression, or marital problems, we have the right therapist for you.
