Starting therapy can feel intimidating; however, it can truly be a transformative experience. A common misconception about therapy is the idea that you only have the 50 minutes to create change. While the session might be that length, the real work and progress happens not only during the session, but between sessions too. The effort you put in, both during and outside sessions is essential for creating positive change in your life. In this post, we will explain the importance of being prepared for your sessions, engaging with homework assignments, and what to do if you begin to feel stuck in your therapeutic journey.
How to prepare for your therapy session
Therapy isn’t just a space to vent; it’s an investment in your health. Taking time between your sessions can help you feel more grounded, prepared, and hopeful for your next session. Here are some tips to help you prepare for sessions:
- Identify your focus: Coming into the session with a few ideas or topics you want to explore is very helpful and allows you to guide the session and make the most of your time with your therapist.
- Be present: A 50-minute session can fly by! Making sure you are actively engaged and present during the therapy process is essential for seeing progress. Techniques like meditation, breathing exercises, and separation from distractions (such as your cellphone!) can help you feel more centered and prepared to start your session with an open and clear mind.
- Set small goals for yourself: In therapy, no goal is too big or too small. Even small steps can make a difference! Setting realistic and relevant goals to your life can lead to success and boost your self-confidence.
- Be honest with your therapist (and yourself): Facing the truth can sometimes cause discomfort. Sharing these feelings in session can help reduce anxiety and uncertainty, allowing you to get the most out of your time with your therapist.
Engagement in between sessions: What is homework and how to actually do It
Many times, at the end of your session, therapists will assign homework tasks and review how it went at the beginning of your next session. Homework in therapy looks different for everyone; however, some common assignments may include reflecting on questions posed by your therapist and completing thought records assigned by your therapist. Work between sessions can also include activities not assigned by your therapist, such as reflecting on your session, practicing skills or coping strategies discussed in session, and developing self-awareness by noticing patterns and behaviours in your daily routines. Completing work outside of therapy reinforces the skills and insights discussed in sessions and helps you track your progress. Taking initiative between sessions can help you gain new insights about yourself and guide your next therapy session.
Why Therapy Isn’t Magic — It’s a Partnership
Therapy is a collaborative process, whether you are participating in individual, couples, or family therapy. The relationship with your therapist is essential in reaching your goals and noticing changes in your overall well-being. In therapy, it is normal to feel ‘stuck’ or as if you’re at a crossroads. These feelings are a typical part of the therapy journey and understanding how to manage them can help you get the most out of your sessions. Bringing up these feelings with your therapist is a great first step! It can also be helpful to check in with yourself and see if there are any concerns you’ve been avoiding discussing in therapy. Doing so can promote further exploration, reveal underlying themes, and even lead to a breakthrough! Remember, your therapist is there to support you throughout the entire process.
Final Thoughts
Therapy is a continuous process of reflection, consistency, and effort, both inside and outside the therapy office. Making these small, yet impactful changes in your daily life can lead to more positive results and enhance your overall mental well-being.
If you are interested in starting your therapy journey, our team at The Relationship Therapy Centre is here to support you.
