This is such a good question! I love helping clients figure out how to make their therapy experience just that, an experience.
My very first tip, and one of the most important: prioritize and make time for therapy sessions. This doesn't mean finding the time, it means making the time. Schedule your sessions when you have a few minutes of buffer time both before and after. A good rule of thumb is to spend between 10-15 minutes before each session grounding yourself in the moment (I like mindfulness exercises, calming music, stretching) so that you can be fully present during session. You can also review any notes you may have made about the previous session, your between session skill practice, or your list of topics that you would like to discuss in session. After our session, you can repeat these activities and plan your skill practice.
Tip #2. Don't worry about what your background looks like (or what you look like!) during our sessions. You do need privacy during sessions but I will not judge your surroundings. I also love when clients show up to therapy wearing their favourite comfortable clothes and wrapped in a blanket. My goal is to create a non-judgmental atmosphere where clients feel comfortable to show up exactly as they, and their surroundings, are.
Number three. Bring whatever you need to feel comfortable to session. Whether that's a support pet(s), a tall glass of water or hot cup of coffee, wearing your favourite sweatpants or diffusing some essential oils, it's all welcome.
#4. Keep a therapy journal and use it to keep track of our discussions, between session skill-practice and things that come up between sessions that you would like to discuss. Keep track of both challenges and progress. Therapy isn't just about talking about what's wrong, it's also about discussing what's going right!
Five. Keep an open line of communication with me. I implement regular check-ins to review what is and isn't working during our sessions in terms of style, structure and skills but I also want you to feel comfortable bringing things up as they arise. I promise I won't take it personally. Therapy is all about you, and I'm here to make sure the entire experience stays that way. I am also an involved therapist which means that I am accessible via email for between session check-ins if you're stuck or want to share a victory with me. I also pop in via email between sessions occasionally to send resources, book recommendations or tips that I think may be helpful. I send these emails as things come up so that you can come back to them when it's convenient for you.
Tip number six. Prioritize between session skill practice. Most of the work actually takes place outside of the therapy room since we only spend 50 minutes together per week. Applying and practicing skills between sessions gives us an opportunity when we come back together to talk about what may have gotten in the way, what went well and what we can tweak. Theory is only 10% of the process, the other 90% happens outside of sessions.
#7. There is nothing shameful about attending therapy and more and more people are embracing therapy as an essential part of overall health care. It's possible that not everyone in your life will be supportive of your efforts to heal or maintain emotional wellness. Think about who in your life it may be helpful to tell about your therapy journey and from who you may wish to keep the journey private.
Eight. Be a curious observer and start to see feelings, situations and behavioural patterns as information that you can work with. Too often we beat ourselves up for thinking, feeling or behaving in unhelpful ways. But beating ourselves up keeps us style in a cycle of self-blame and shame that prevents us from making changes. This is one of the most important mindset shifts when you decide to start or return to therapy.
These are my top tips for getting the most out of therapy. I would love to hear from you if you have a tip that helped you that isn't listed here! Please feel free to reach out if you have any additional questions or suggestions.
Contact OPS: rwatsonmswrsw@gmail.com
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