Set Clear Goals
Clear, specific goals help guide your therapy and measure progress:
- Define what you want to achieve (be specific)
- Break large goals into smaller, manageable steps
- Review and adjust goals regularly
- Celebrate progress, even small wins
Be Open and Honest
Honesty is crucial for effective therapy. Share your thoughts, feelings, and experiences openly, even when it's uncomfortable. Your therapist is trained to handle difficult topics without judgment.
Remember: you don't need to have everything figured out. It's okay to be confused, uncertain, or conflicted. These feelings are valuable information in therapy.
Do the Work Between Sessions
Complete homework assignments
Practice new skills learned in therapy
Keep a journal of thoughts and feelings
Practice mindfulness or relaxation techniques
Apply new coping strategies in daily life
Reflect on session insights
Communicate About the Process
Don't hesitate to share feedback with your therapist:
- • What's working and what isn't
- • If you don't understand something
- • If you want to try a different approach
- • If you feel stuck or not making progress
- • If something makes you uncomfortable
Build a Strong Therapeutic Relationship
Research shows the therapeutic relationship is one of the most important factors in therapy success:
Trust
Trust your therapist and the process
Respect
Respect the therapeutic boundaries
Communication
Open, honest communication
Additional Tips
Be patient - change takes time
Attend sessions consistently
Take notes after sessions if helpful
Focus on the process, not just outcomes
Be kind to yourself throughout the journey