5 Ways to Get the Most Out of Therapy

If you're reading this, it is likely that you are in therapy or contemplating it. Therapy is an investment of time, money, and effort in yourself and your future. Accordingly, you will want to maximize that investment by making the most of the time you spend with your therapist. Here are five ways to make your therapy more effective:

1.  Find the Right Therapist

Studies have shown that more than 60% of therapy success results from the relationship between the therapist and client. That means a good rapport with your therapist is even more important than his or her therapeutic approach. If you don't feel comfortable with a therapist, chances are you won't make progress, so choose someone with whom you feel a connection. Trust is paramount to therapy success.

2.  Have a Goal in Mind

Most contemporary therapies are outcome focused, so having a well-considered goal before you begin will save time in session. You and your therapist may modify or even change the goal, but the work you do ahead of time thinking about where you want to go and what you'd like your life to look like will greatly speed up the process.

3.  Beware of COWs

COWs, or Crises of the Week, can derail therapy progress, leaving both client and therapist frustrated. Yes, issues will arise that need to be discussed in therapy, but if you and your therapist spend every session putting out the latest fire, there won't be time to address the underlying issue(s).  Resolving core issues is what will lead to long-term success and achievement of your vision. Prioritize your COWs and try to keep most of them in the pasture rather than in the therapy room.

4.  Make a Commitment

Whatever brought you to therapy, it's likely that it happened over a period of time, that you've been experiencing the symptoms that are problematic for a while. Just as it takes time for unhealthy or unhelpful thoughts, feelings, and behaviors to develop, so it takes time to replace them with different ones. Give yourself a chance to make changes by committing to a course of therapy that you agree on with your therapist, then stick to it. Regular sessions are usually necessary to make real and lasting change.

5.  Stretch Yourself

Be ready - and willing - to reach outside the box. Making the changes you want to see in your life typically involves doing things that don't feel comfortable at first. For example, setting clear boundaries, communicating feelings, and making lifestyle changes can be challenging. With practice, however, you'll find the new approaches you try will become easier and more natural. If you truly want change, your willingness to stretch yourself will be rewarded.