Starting therapy is an investment of time, energy and money. It’s natural to want to make the most of it. While every person’s experience is different, there are a few things that can help therapy feel more focused and effective.
Before You Start
Think about what you want to change. You don’t need a perfect goal, but it helps to have a sense of what’s bringing you in and what you’d like to be different.
Find a good fit. The relationship with your therapist is one of the strongest predictors of how helpful therapy will be (Flückiger et al., 2018). It’s okay to ask questions in a consultation, and to look for someone else if the fit doesn’t feel right.
During Sessions
Be as honest as you can. Therapy works best when you can share what’s really going on, including things that feel embarrassing or hard to say.
Give feedback. If something isn’t helpful, or you’d like to focus on something different, say so. Good therapists welcome this.
Bring notes. Jotting down thoughts, situations or questions between sessions can help you make the most of your time together.
Between Sessions
Practise what you learn. Much of the change in therapy happens between sessions. In cognitive behavioural therapy, completing between-session tasks is linked with better outcomes (Kazantzis et al., 2010).
Notice patterns. Pay attention to when you feel better or worse, and what seems to help.
Be patient with yourself. Progress isn’t always linear. Some sessions feel like breakthroughs and others feel slow. Both are part of the process.
Consistency Matters
Regular sessions, especially early on, help build momentum and trust. If cost or scheduling is a barrier, talk with your therapist about options, including online sessions.
Our welcome guide explains what to expect when you start with us.
References
Flückiger, C., Del Re, A. C., Wampold, B. E., & Horvath, A. O. (2018). The alliance in adult psychotherapy: A meta-analytic synthesis. Psychotherapy, 55(4), 316-340.
Kazantzis, N., Whittington, C., & Dattilio, F. (2010). Meta-analysis of homework effects in cognitive and behavioral therapy: A replication and extension. Clinical Psychology: Science and Practice, 17(2), 144-156.
How Core Psychology Can Help
At Core Psychology, our clinicians offer individual therapy, online counselling and cognitive behavioural therapy (CBT), in person in Marda Loop, Calgary, and online across Alberta.
We offer a complimentary 15-minute phone consultation to answer your questions and help you find the right fit. You can also reach us at info@corepsychology.com.
If you’re in crisis or thinking about suicide, call or text 988 any time, or call 911.
This article is for general information only and is not a substitute for professional assessment or therapy.
