How to Get the Most Out of Therapy
Starting therapy can be immensely vulnerable and it is completely normal to feel LOTS of different things. You may feel hopeful that things may start to look different for you. Or maybe you are feeling a little nervous, wondering if it will help. Even if you have had previous experiences in therapy, it can still feel daunting to start again. All of these feelings are so normal and valid. As you begin your therapy journey, there are a few things you can do to make sure that you are getting the most out of therapy.
Ways to Make Therapy Work
1. Be Consistent
This means committing to weekly (or whatever frequency you and your therapist have decided) sessions, showing up on time, staying for the whole hour, and being present. This can be hard for those that are already feeling pulled into a million different directions. However, I find that my clients are desperate for things to change. They are committed and consistent in other areas of their lives (except maybe exercise, that’s hard!), and so they show up to therapy committed. They are ready to do the hard work so that their life can look different. While they may feel uncertain at times, their desire and commitment overrides their fear. If you find that there is fear about starting therapy, that is okay. But if you are feeling that you may not be committed or ready to do some hard work, you might benefit from reflecting if this is the right time to start therapy. TLDR: SHOW UP, BE PRESENT!
2. Engage and Participate
Hard truth: your therapist can’t do the work for you. Unfortunately, we don’t have magic wands we can wave to make everything better. Sorry. So, it’s up to you to put in the work and effort. I believe that the more engaged you are in therapy and actively participating, the more you will get out of it. Most therapists won’t work harder than their clients. That doesn’t help anyone. If you notice that most of the time in a session is spent with the therapist talking, that may be a sign that there needs to be a shift. You can bring this up with your therapist by stating “I’m noticing that you talk a lot in session and what would be helpful for me is if I share more.” If there are reasons as to why you aren’t participating in therapy, bring it up and let your therapist know. There may be some ways that they can make you feel more comfortable being an active participant in your treatment.
3. Do Work Outside of Therapy
Most of the time therapy is only one hour a week. But so much of life happens outside of that one hour. While there can be a lot of good work done in that hour, it is important you are taking what you are learning in therapy and applying it to your life outside of therapy. Depending on your therapist’s style, they may assign you “homework” to do between sessions. Now this isn’t something you will be graded on, but it can be a great way to practice applying what you are learning in therapy. Other therapists may give you suggestions of things to try outside of session and it is on you to try it. I highly highly encourage all of my clients to try things outside of the session. We can then use sessions to talk about how it went, what worked, and problem-solve if it didn’t go well.
4. Give Feedback and Practice Assertiveness
Assertiveness can be hard, especially for my clients who have people-pleasing tendencies. But therapy is a great place to practice being assertive. Something your therapist said didn’t sit well? Let them know! Most therapists welcome feedback so that they can make changes if needed to ensure that you are getting what you need out of therapy. Something you like about your work together? Let them know that, too. A lot of change and progress can happen in therapy when we talk about things that we are hesitant to talk about. While most therapists will likely check in with you to see how therapy is going, we are human and may forget. So don’t feel afraid to let your therapist know what is working or what isn’t. If they aren’t open to feedback or get defensive, then they may not be the therapist for you.
5. Find a Therapist in Austin, TX that “Gets You”
As a therapist who also sees a therapist, I know how vulnerable it is to start therapy with someone that you don’t know. You may have concerns about what they are thinking of you or if they can truly help. This is normal. But finding a therapist who specializes in your concerns and someone that you feel comfortable with can be life-changing. Research shows that the fit between therapist and client is the single highest predictor of if therapy will be helpful. That means it is so important that you find a therapist that “gets you.” So be picky when it comes to finding a therapist. After all, this is your time and your money and you deserve to work with someone you feel comfortable with. Need some tips on how to find a therapist… read more here!
Online Therapy for Imposter Syndrome, Burnout, and Anxiety
My name is Molly Moore and I am a licensed psychologist in Texas. I provide online therapy in Texas to women who experience anxiety, self-doubt, and burnout. I work with clients that are high-achieving, driven, and insightful and they approach therapy in the same way. They are tired of the relentless self-doubt and constant stress and overwhelm that seems to keep them stuck. They want life to look different. If you feel like this may be you, feel free to check out my website and contact me here if you feel like we may be a good fit and you’re ready to do the work!