Starting therapy can feel daunting, and that’s completely okay. You don’t need to have the perfect words to describe how you feel—many people don’t. Therapy is a space where we take the time to untangle thoughts and emotions together. Here are some ways to make the most of your sessions.
1. Be Honest—Really Honest
Therapy is a judgment-free zone. We understand that no one is their best self all the time, and we’ve heard it all. The more honest you are, the more effective therapy will be. We can’t help with something we don’t know about.
2. Expect Some Discomfort
Growth often happens outside of our comfort zones. If you find yourself feeling emotional, vulnerable, or even awkward in therapy, that’s usually a sign of real work happening. Therapy isn’t always easy, but it is worthwhile.
3. Have an Agenda
While therapy is a safe space for whatever arises, having an idea of what you’d like to discuss can be helpful. Life is unpredictable, and sometimes an unexpected event will take priority—that’s okay. We can adjust the session to focus on what’s most important to you.
4. Give Yourself Enough Time
Arrive with a few minutes to spare so you’re not flustered when the session starts. If possible, avoid scheduling something stressful immediately after therapy—giving yourself space to process can be invaluable.
5. Keep Momentum Going
Consistency matters. While finances and schedules can impact how often you attend, long gaps between sessions can make it harder to build on progress. For some, weekly sessions at first, then transitioning to fortnightly or monthly, can be an effective rhythm. Talk to your therapist about what works best for you.
6. Take Notes
A lot can be covered in a session, and it’s easy to forget key insights or strategies. Some people find it helpful to keep a therapy journal where they jot down reflections, questions, or techniques to practice between sessions.
7. Consider Therapist Feedback
Your therapist may notice patterns or blind spots that others don’t (or won’t tell you about). If they offer compassionate observations, it’s not to criticize but to help you grow. Change starts with awareness.
8. Do the Homework
Talking can be powerful, but real change often happens between sessions. Practicing strategies, journaling, or actively reflecting on insights will accelerate your progress and help make change sustainable.
9. Give Feedback
Your therapist’s goal is to understand you, but no two people are the same. If something doesn’t feel right or isn’t working, speak up. A good therapist will welcome your feedback and adjust accordingly. If they don’t, it may be worth finding someone who does.
If you’re unsure how to raise something, here are a few ways to start:
“There was something from last session that didn’t sit right with me…”
“I don’t think we’re quite on the same page.”
“I’m not sure I understand how to apply this strategy.”
“I feel like we haven’t talked about something that’s really important to me.”
10. Thinking About Leaving Therapy? Let’s Talk First
You can end therapy anytime—there’s no obligation. However, if you’re feeling stuck or uncertain, discussing it first can be helpful. Maybe something needs to shift, or maybe this is a pattern worth exploring. Either way, you have the choice.
11. It’s Okay If You Don’t Know Where to Start
You are not expected to have it all figured out. If you struggle to put your thoughts into words, we will take the time to help you express what you need. Therapy is a process, and there’s no rush.
Therapy is a collaboration. The more intentional you are about the process, the more you’ll get from it. But most importantly, be kind to yourself—this is your journey, and we’re here to walk alongside you.
Adapted from Dr. Angela Morans’ article in ANZMH Website