Written by: Abbey Cerny, LMHC
Attending therapy is not always the most fun way to spend an hour, so when you do decide to take the courageous step to engage in therapy, you want to make sure it is as effective as possible. So what can you do to get the most out of therapy?
There are a few things that help determine the effectiveness of therapy, but only some of these are within your control. First, it’s important to ensure that a provider is qualified to provide therapy and to address the challenges you are bringing to the sessions. Asking about a provider’s qualifications and experiences can be helpful. You want to make sure that the therapist is licensed to provide services in your state and that they have some experience with the symptoms or challenges you are bringing to therapy. Second, the therapeutic environment and relationship needs to feel warm, safe, and non-judgemental and there needs to be a good client-therapist fit. Trust and support in the therapeutic relationship is extremely important to the effectiveness of therapy. If the relationship does not feel compatible, or it feels forced, therapy may feel more like a chore. If after a few sessions you feel like the therapeutic relationship is incompatible, bring this up to your therapist to open up a dialogue regarding ways to improve the relationship, the treatment plan, or potentially discuss a transfer to a new provider.
We all want our therapy sessions to be effective, so how do we know if we are compatible with our therapist? According to the Jed Foundation, here are some signs that your therapist is a good fit for you:
You feel respected and validated in sessions.
You feel that they are actively listening and paying attention.
They do not inappropriately share information about themselves or other clients.
You feel some kind of progress or change as sessions continue.
Additionally, signs that your therapist is not the best fit for you includes:
You feel insulted, hurt, or judged.
You sense that they do not listen to you or pay attention in session.
They share information about themselves or clients that feels too personal.
As may have noticed, all the suggestions to increase effectiveness of therapy have included both the therapist and the client. The following are some suggestions specifically for the client to ensure that therapy is effective.
First, it is important to set realistic expectations for therapy as setting expectations too high can be damaging to the experience and cloud progress that is being made. Start by identifying your goals for therapy– what do you want to gain from the experience? Share these goals with your therapist and your expectations about meeting the goals. Unrealistic expectations often occur when someone does not understand what is expected or involved in therapy. Below are some tips explaining what to expect from therapy to help you set your own realistic expectations for your progress.
Expect a safe, compassionate, and empathetic therapeutic environment to explore your thoughts, feelings, and experiences.
Expect highs and lows in therapy, as it is not a straightforward or linear process. Expect that things may get worse before they get better, especially when just beginning therapy.
Expect your therapist to provide tools, skills, or interventions for navigating challenging thoughts, feelings, or behaviors. A therapist cannot solve your problems or save you but they can support and guide you as you save yourself.
Therapy requires patience and consistency. Therapy is a process, similar to physical fitness; it takes time, patience, and commitment to improve our mental fitness.
Identify what you are in therapy to heal, improve, or learn. Create goals that focus on increasing your overall experience and well-being, rather than “getting rid of” or changing something that is viewed as being “wrong” with you.
Collaborate with your therapist to set realistic expectations for yourself and to advocate for what you need.
Remain flexible and open-minded– you never know what insight you may discover about yourself when you begin therapy. Trust the process.
Like all things, what you get out of therapy is what you put into it. Showing up each session with a willingness to reflect deeply on yourself and commit to doing the work to transform your thoughts, beliefs, feelings, and behaviors will significantly improve the effectiveness of therapy. This will require you to complete homework, practice skills, or try other things discussed outside of sessions to see changes.You cannot expect big changes out of just several therapy sessions, this will cause disappointment and frustration.
Lastly, remember to acknowledge the progress you do make, both big and small. The key is to enjoy and appreciate the journey and focus less on the final destination.
Our therapists at Forensic Insight Group are here to support you and answer any questions you may have. To learn more about therapy, check out our blog post What is Therapy? Contact us to schedule a free fifteen-minute consultation regarding individual therapy or other services.
Citation:
admin. (2021, March 22). Setting Realistic Expectations for Therapy: 10 Great Tips. https://www.sdrelationshipplace.com/set-realistic-expectations-for-therapy/#:~:text=Expect%20a%20safe%2C%20nurturing%2C%20and
What to Expect from Therapy | JED. (2022, November 29). The Jed Foundation. https://jedfoundation.org/resource/what-to-expect-from-therapy/