How to Get More From Therapy

Starting therapy is a big step; if you're here, you're probably thinking it through. You might have questions or concerns—“How does therapy even work?” “Will it help me?” “What if I don’t click with the therapist?” All of these are entirely valid thoughts.

 

 

Therapy is a space where you can dig deep, understand yourself better, and work through whatever's weighing you down, whether it's anxiety, depression, stress, or relationship issues. But just like anything else, the more you put in and know about it, the more you'll get out of it. This guide is packed with practical tips and information to help you not just "do" therapy but thrive in it.

 

Preparing for Therapy: Setting Yourself Up for Success

Starting therapy can feel a bit like walking into the unknown. You wonder, "What should I do to prepare? Should I prepare?" Truth is, how you show up matters, and preparing—both mentally and emotionally—can make a huge difference.

 

Know the Different Types of Therapy

There isn’t just one type of therapy; this is where some people get stuck. Should you do CBT (Cognitive Behavioral Therapy)? Or something like psychodynamic therapy? The answer depends on what you need. For instance, CBT is often great for working on specific problems like anxiety or negative thought patterns, while psychodynamic therapy goes deeper, looking at how your past shapes your present.

Spend time understanding the different therapy approaches to decide what best suits you. An excellent place to start is our Understanding Different Therapy Modalities page.

 

 Find the Right Therapist for You

The therapist-client relationship is everything. No matter how skilled or qualified a therapist is, therapy will struggle if you don’t feel comfortable with them. You dont just want to find someone with the proper credentials—but find someone you trust and connect with.

 

Practical Tip: Think of the first few sessions like interviews. Ask about their experience with your particular concerns, and don’t hesitate to discuss your preferences. It’s perfectly okay to switch therapists if the connection isn’t there. Read more on how to build a solid partnership on our Building a Strong Therapeutic Relationship page.

 

Manage Your Expectations

Therapy isn’t magic. It’s not a quick fix. Some sessions will feel great—like you’ve made real progress—and others might feel tough or even unproductive. That’s normal. The key is to set realistic expectations from the start.

 Therapy is a process. You won’t walk away after one session with everything figured out, and that’s okay. Check out Understanding Expectations in Therapy to keep your expectations in check and avoid unnecessary frustrations.

 

 

Setting Realistic Goals: What Do You Want Out of Therapy?

Therapy works best when you know what you’re aiming for. Sure, it’s a space to open up, but it helps to have specific goals to guide the process.

 

Define Your Goals with Intention

Why are you going to therapy? What do you want to work on? Maybe it’s improving your coping mechanisms, navigating a relationship issue, or tackling anxiety. Perhaps you're not even sure yet, and that’s okay. But thinking about it beforehand gives you and your therapist a solid foundation to build on.

Jot down a few thoughts before your first session, even if they’re broad. Your therapist will help you shape your goals. For more on setting practical goals, visit our Setting Realistic Goals for Therapy page.

 

Make Your Goals Manageable

Big goals can be intimidating, so break them down into smaller, achievable steps. For example, if you're working on reducing anxiety, instead of aiming to “be less anxious,” start by identifying triggers or developing coping skills.

Success in therapy often comes from small, consistent wins. These help you stay motivated and show that you're making progress. Learn more about how to track your progress on our Tracking Progress in Therapy page.

 

 

Staying Engaged: Be an active participant in Your Therapy

Therapy isn’t just about showing up and talking—it’s about being an active participant. The more involved you are, the more you’ll get out of it.

 

Be Honest with Yourself (and Your Therapist)

One of therapy's toughest but most important parts is being honest, even when it’s hard. It’s normal to want to shy away from specific topics or sugarcoat things, but real progress comes from confronting uncomfortable truths. This honesty creates the foundation for deep, meaningful work.

If something feels off, say it. Therapy is a safe space; your therapist is there to help, not judge. For more on this, see our page on Honesty and Openness in Therapy.

 

Don’t Avoid the Tough Topics

At some point, you’ll hit a wall. There will be things you don’t want to talk about—whether it’s past trauma, a mistake, or something deeply personal. Avoiding these tough conversations can hold you back. Progress comes from working through these moments.

If something feels too intense, let your therapist know. They’re trained to help you work through complex issues at your own pace. Check out our How to Talk About Difficult Topics in Therapy guide for more tips.

 

Embrace the Ups and Downs

Therapy isn’t a straight line. There will be times when you feel like you're not getting anywhere or when old issues resurface. Don’t get discouraged. These moments are a normal part of the therapeutic process.

Use these moments as an opportunity to dig deeper. Talk to your therapist about how you’re feeling—together, you can figure out what's holding you back. For more insight, read Dealing with Setbacks During Therapy.

 

 

Maximizing What Happens Outside of Sessions

Therapy doesn’t stop when you leave the therapist’s office. What you do between sessions can be as important as the sessions themselves.

 

Make the Most of Homework and Assignments

Many therapists assign assignments or ask you to practice specific techniques between sessions. These tasks aren’t just busy work—they help reinforce your work in therapy and give you real-world ways to apply those lessons.

Don’t skip the homework. It’s part of the process and will help you get more out of your therapy journey. Check out our Making the Most of Between-Session Assignments resource for practical advice.

 

Lean on Your Support Systems

You don’t have to do this alone. Whether it's friends, family, or support groups, having a network outside therapy can make a huge difference. These people can provide emotional support, encourage you to stay on track, and help you practice what you’ve learned in therapy.

Don’t hesitate to involve your loved ones in your healing process. If you’re not sure how, check out our guide on Enhancing Your Therapy with Support Systems.

 

 

Transitioning Out of Therapy: How to End Well and Maintain Progress

Therapy isn’t necessarily a lifelong commitment—there will come a time when you feel ready to wrap things up. Ending therapy can feel both exciting and intimidating, but it’s important to do it thoughtfully to ensure that you maintain the gains you’ve worked so hard for.

 

Recognizing When It’s Time to End Therapy

The idea of ending therapy can be tricky. How do you know if you're ready? The answer will be different for everyone, but generally, you'll start to feel more capable of handling the challenges that once brought you to therapy in the first place. You might notice that you can navigate stress, anxiety, or relationship conflicts more easily and clearly.

Don’t rush the process. Talk to your therapist about your feelings and whether it might be time to taper off. They can guide you through the transition, ensuring you end on solid ground. To learn more, visit our resource on Ending Therapy: Signs and Process.

 

Preventing Relapse and Maintaining Gains

Therapy helps you build tools and strategies for long-term emotional health, but maintaining these tools after therapy ends is critical. It's easy to slide back into old habits or forget to use the coping mechanisms you’ve learned. Setting up systems to keep yourself accountable will help you maintain your progress.

Continue journaling or tracking your mood even after therapy ends. Regular self-check-ins can help you catch any early signs of distress and remind you to apply the strategies you learned in therapy. Explore our Post-Therapy: Maintaining Gains and Relapse Prevention page for more tips on staying on track.

 

When (and How) to Return to Therapy

Just because you've wrapped up therapy doesn’t mean you can't return in the future. Sometimes, life throws new challenges your way, or maybe old patterns creep back in. The beauty of therapy is that it's always there when you need it.

f you feel like you're struggling again, don’t hesitate to reach out. Therapy is a tool to support your well-being, not a one-time fix. It’s okay to take breaks and return when needed.

 

 

Key Takeaways for Getting the Most from Therapy
 

• Prepare for your sessions: Understand your therapy options and set clear goals.
   
• Engage fully: Be honest, open, and ready to tackle tough topics head-on.
   
• Be consistent: Stick to your schedule, attend sessions regularly, and take therapy seriously.
   
• Track your progress: Use journals, apps, or other tools to monitor how you’re doing.
   
• Use your support network: Therapy isn’t just what happens in sessions—lean on your loved ones.
   
• End thoughtfully: Don’t rush the process; talk to your therapist about when you’re ready to end, and make sure you have strategies in place to maintain your progress.

 

 

Frequently Asked Questions (FAQ)

 

How often should I attend therapy sessions?

Weekly sessions are common when starting therapy, but the frequency varies depending on your needs. You may adjust to bi-weekly or monthly sessions over time. Discuss this with your therapist to find what works best for you.

 

What if I donthis ’t feel connected to my therapist?

It’s okay not to click with the first therapist you meet. A solid therapeutic relationship is essential, so don’t hesitate to switch if it’s not working. You can read more on How to Change Therapists for guidance.

 

How long should therapy last?

There’s no set timeline. It depends on your goals, your issues' severity, and your progress. Some people see significant change in a few months, while others may benefit from long-term therapy. Learn more about how to End Therapy at the right time.

 

How can I tell if I’m making progress?

Keeping a journal or using mood-tracking tools can help you see patterns and improvements over time. Discuss progress regularly with your therapist, and be patient—sometimes progress happens in small steps. Tracking Progress in Therapy can offer you more insight.

 

Can I switch therapy methods mid-treatment?

Absolutely. Talk to your therapist if you feel like a different approach might be more effective. Therapy is adaptable, and switching modalities can often help address emerging needs.

 

What should I do if I feel overwhelmed during my first session?

It’s natural to feel a bit nervous or overwhelmed in your first session. Take your time, and don’t hesitate to ask your therapist to slow down if needed. They’re there to make you feel comfortable.

 

What if I don’t know what my goals for therapy are?

It’s okay to start therapy without clear goals. Part of the process involves discovering what you want to work on, and your therapist will help guide you through that exploration.