3 Ways To Optimize Your Therapy
Written by: Dr. Megha Pulianda
Whether you’re familiar with therapy or brand new to the process, finding new strategies to optimize your sessions can be a total game changer. Therapy is a significant investment of time, energy, and money in yourself, and you deserve to feel a sense of movement and growth with your clinician.
You might be in therapy for a variety of reasons. Perhaps you want to better cope with persistent anxiety and depression. Maybe you want to increase your productivity, or address your people pleasing tendencies. Here are three universal strategies to start implementing today.
1. Be consistent- Whether you attend sessions every week or twice a month, find a time that works for you and stick with it for at least a few months. The “aha moments” of growth happen when you have the emotional capacity to dive into deeper skills. If you only attend sessions when you’re in crisis, you may never quite get into an exploration of deeper themes. If you see your therapist monthly or less, then your time will likely be spent bringing your therapist up to speed before the hour ends. Discuss your goals and treatment plan with your therapist and attend sessions regularly to get the most out of your time together.
2. Take notes- Have you ever heard a quote in therapy that truly resonated with you? Maybe your therapist shared words of wisdom, or perhaps a moment when you truly felt seen. Find a journal that is dedicated to your personal development and bring it with you to your session. By taking a moment to jot down the skills and themes you discuss in session, you’re more likely to remember them and utilize them on your own.
3. Practice between sessions- Therapy isn’t just about the time spent in the session. It’s also about what you do with that information outside of therapy. If your therapist encourages you to take a mindful walk or practice cognitive defusion, consider putting the strategy into action so you can report back during your next session. This will help you identify the tools you naturally gravitate toward and will assist your therapist in creating a plan that works for you.
