Your Guide To Getting The Most Out Of Therapy

Therapy is a commitment of your time, energy, and money. Any investment in your wellness is worthwhile, but wouldn’t you like it to deliver real results you can see and feel?

They say, “what you put in is what you get out,” but what does that actually look like in practice?

Step 1: Find the Right Match
Studies show that the therapeutic alliance is one of the strongest predictors of positive outcomes in
therapy. Location, availability, and insurance aside, focus your therapist search on two things:
specialty and personality. Find someone competent in your area of need, whom you also feel you
can trust and open up to. There are many different treatment approaches and therapists out there
eager to help. Find someone who gets it and gets you!

(we do the finding for you, click here to find your right match)

Step 2: Lead with Curiosity
You get the most out of therapy when you show up ready to actively participate, respond
honestly, and receive feedback. Be willing to do the work, have hard conversations, and try new
skills!

Step 3: Keep Showing Up
Therapy typically begins weekly, then decreases to biweekly, and eventually monthly as progress
is made. While finances or schedules can affect session frequency, regular attendance builds
rapport, momentum, and accountability.

Step 4: Walk the Talk
Talking during session isn’t enough—you have to “walk the talk” outside of session, too. Many
therapists encourage “homework,” such as monitoring mood, tracking thoughts, or practicing
new coping skills. Skills require practice to master—yes, even breathing! It is important to apply
insight gained in the therapy room to your daily life at home, at work, or at school. Think of it
like rehearsal for life’s challenges.

Step 5: Have Realistic Expectations
Change takes time, patience, and courage. Therapy works with complex and ever-changing
human thoughts, feelings, behaviors, and relationships. It is an ongoing process of rapport-
building, assessment, and intervention.

Progress isn’t simply defined as “feeling better.” Sitting with discomfort is progress. Gaining self-awareness and leaving with even more questions is progress. Learning about emotion regulation is progress. Some days you may need support—a listener who can hold space and validate the tough stuff. Other days, you may need solutions to identify barriers and possible next steps. Both are valuable. Small wins are still wins! Baby steps are still steps toward your goals!

Sometimes, things feel worse before they get better. Therapy isn’t designed to eliminate unpleasant feelings or problems; it helps you handle them more effectively.

To get the most out of therapy, find a competent and compassionate therapist who roots for you,
show up consistently ready to do the work, and remember that real progress takes time, patience,
and an active effort both in-session and at-home.