Starting therapy is a big step, and you want to get the best out of it. Therapy works best when you’re an active part of the process—sharing openly, trying new ideas, and practicing what you learn outside of sessions. Here are some tips to help you make the most of your time in therapy.
Your therapist is there to support you, not judge you. The more honest you are about what you’re feeling and thinking, the better they can help. It’s okay if you don’t have all the answers or if some topics are hard to talk about—that’s normal.
Think about what you want to get from therapy. It could be managing stress, feeling less anxious, improving relationships, or just understanding yourself better. Talk about these goals with your therapist so you can work toward them together.
If you don’t understand something or want to know why you’re doing a certain activity, ask. Therapy is your time, and it’s important that you feel comfortable with what’s happening.
Therapy isn’t just about what happens during your appointment. Your therapist might suggest exercises, journaling, or coping techniques to try at home or school. Practicing these can help you build new skills and see progress faster.
Change takes time. Some sessions might feel tough or uncomfortable, but that’s part of growth. Celebrate small wins and remember that progress isn’t always a straight line.
Writing down your thoughts, feelings, or what you talk about in therapy can help you track your progress and prepare for future sessions.
If you don’t feel comfortable with something in therapy—whether it’s a technique, schedule, or the therapist themselves—let someone know. Therapy should feel like a safe, supportive space.
Therapy is a partnership between you and your therapist. By being engaged, honest, and patient, you give yourself the best chance to grow and heal. Remember, asking for help is brave, and you deserve support every step of the way.
