How To Get The Most Out Of Counseling Or Therapy

The decision to invest in your mental health often involves weighing factors like time, money, and effort. Even with options for convenient and affordable online therapy, you may not have the time or resources to continue seeing a therapist indefinitely, and in some cases, it may not be necessary. Thus, when starting therapy—whether for the first time or with a new therapist—it can be helpful to set goals and intentions aimed at maximizing the value of your sessions. 

Here, we’ll explore a few ways of approaching therapy that help ensure you can achieve your therapeutic goals in a timely and effective way. This may be especially important for those undergoing short-term therapies or attending therapy with others, such as couples counseling or family therapy. Read on to learn how to approach treatment in a goal-oriented way so that you can get the most out of counseling. 

Getting the most out of therapy

Therapy can be a powerful tool for personal growth, self-discovery, and healing. Whether you're seeking therapy for a specific concern or simply want to improve your overall well-being, there are a few strategies worth considering if you are looking to make the most of your time with a therapist. Consider the following tips as you contemplate as you begin therapy: 

1. Clearly define your goals for attending therapy sessions

First, it may be helpful to think about what you would like to achieve with your therapist. This may mean identifying any mental health symptoms you have been experiencing or defining an aspect of your life that you believe could be improved that you’d like to talk about in therapy. If you are having trouble discerning what the problem might be, your therapist may work with you in your first session to identify potential challenges and eventually create a treatment plan once they know you well enough. 

The SMART goals model

It may be helpful to use the SMART goals model to define your therapy objectives. SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. 

• Specific: Consider being clear about what you want to achieve in therapy. For example, rather than saying, "I want to feel better," you might specify what that means to you. For example, you might state, "I want to manage my anxiety so that it doesn't interfere with my daily life."

• Measurable: It can be important to establish measurable criteria to track your progress. This could involve keeping a journal, rating your mood on a scale, or tracking specific behaviors. Having measurable goals may allow you to objectively assess your progress over time.

• Achievable: Consider setting realistic goals. While it can be helpful to challenge yourself, setting unattainable goals can lead to frustration and disappointment. You might try to consider your current circumstances and limitations when setting goals.

• Relevant: It may be beneficial to ensure that your goals are relevant to your therapy journey. You can do this by confirming that they align with your overall well-being and the reasons you sought therapy in the first place. Consider discussing your goals with your therapist to make sure they are relevant to your specific needs.

• Time-bound: It may be difficult to gauge how long you’ll need to attend therapy; however, you may benefit from breaking down your goals into smaller milestones to make them more manageable. This way, it may be possible to set time-bound objectives on a weekly or monthly basis.

In some cases, there might be more than one concern to be discussed in therapy, or the problem may be more complex than you realized when you first began therapy. In such cases, therapists can help disentangle these challenges and work with you in stages to overcome each one. For example, a person who experienced trauma may develop other mental health concerns as a result, such as anxiety. In this instance, the therapist might begin by addressing the trauma before moving on to teaching healthy coping skills for anxiety.

2. Choose the right type of therapy 

When starting therapy for the first time or seeking a new treatment approach, it may be helpful to research different styles of therapy to find one that resonates with you. While there may be various forms of talk therapy available, there are also a diverse array of other treatments. Depending on your needs, one may be preferable to another, and in some cases, your choice of therapy can help guide you to find the right therapist. Additionally, if you require medical advice, it may be a good idea to speak with a psychiatrist or other medical doctor. 

If you are unsure of which type of therapy might work most effectively for you, consider connecting with a licensed therapist to discuss your situation. Therapists are bound by ethics to refer clients to other therapists if they believe a client may be more appropriately served by a type of therapy that they are not trained to provide.

3. Make counseling a priority

To get the most out of therapy sessions, it can be important to prioritize your counseling sessions and commit to the process. This often means staying vigilant about keeping appointments; while it’s acceptable to occasionally reschedule appointments, missing sessions can make it difficult to reach your goals in therapy. If you are having trouble attending in-person appointments, it may be worth considering online therapy. 

It may also be beneficial to set daily goals based on what you’re doing with your therapist. For example, if you are learning mindfulness in therapy, you may consider prioritizing daily meditation or journaling. Often, therapists assign these types of exercises as homework, in which case it may be useful to write down their instructions and schedule time into your day or week to complete them.

4. Be honest with your counselor during your therapy session

Honesty is a foundational aspect of therapy and may be crucial for a strong therapeutic relationship. Therapy is often most effective when individuals strive to express themselves truthfully and give their therapist an accurate understanding of their situation. Sometimes, this may involve uncomfortable discussions; however, therapists are trained to respond without judgment. 

5. Listen and be open-minded

In addition to imparting honesty with your counselor, it can be just as important to listen when they offer advice or feedback. Your therapist’s expertise can help you see your situation in a new and helpful way, and they may have experience working with others whose experiences parallel your own. In some cases, your therapist may have experience with situations like yours in their own life, or they may have successfully treated a client in the past who was going through something similar. 

While it is ultimately up to you to come to your own conclusions about whether to incorporate your therapist’s insights into your treatment plan, being open to their guidance can help you as you learn new ways of understanding yourself and coping with the challenges you’re facing. By embracing a collaborative mindset and actively listening to your counselor, you can maximize the benefits of therapy and make meaningful progress in fewer sessions.

6. Practice self-care to manage your mental health

While going to therapy can be an essential aspect of self-care, it may be necessary to manage your mental health in other ways. This can involve improving your physical health, spending time with friends and loved ones, or working toward your professional goals. It may also include taking personal time to relax and spending your time in meaningful and fulfilling ways. 

Your therapist can help you identify and implement specific self-care goals to encourage improve your mental health. For example, if you are experiencing depression, your therapist may work with you to improve your sleep, diet, and exercise habits, which can be helpful for treating symptoms of depression. It can be beneficial to prioritize these habits and check in with your therapist about your progress each week, making changes as needed. 

7. How to get the most out of counseling: Be patient

Throughout your time in therapy, there may be periods of accelerated progress and other moments where you feel stuck. Being patient and forgiving of yourself can be important, as progress is not always linear. If you sense that you are not making any positive progress, consider revisiting your goals with your therapist to identify areas for improvement. Remember, however, that therapy often takes considerable time, and setbacks or plateaus can be expected. By prioritizing therapy and self-care, it may still be possible to make steady progress, even at a slower pace. 

Getting started with a therapist online

If you are looking to start therapy, whether to address a specific concern or to maintain your mental health, you may begin your search online by looking for a therapist in your area. It might also be worth exploring the possibility of online therapy through a platform such as BetterHelp. 

Online therapy offers a convenient and affordable way to avail of mental health care and often has added features such as optional group sessions, messaging, journaling, and homework assignments that can make it a valuable resource. With BetterHelp, you can get the most out of your therapy sessions and work toward improved mental health even with limited time or budget constraints. 

The efficacy of online counseling

Research has found that more than three-quarters of people who enter talk therapy experience some kind of benefit, and online therapy has been shown to be effective in addressing a range of mental health disorders and other concerns. In a review of 17 studies, researchers found that online cognitive-behavioral therapy for depression may be even more effective than face-to-face therapy. CBT is an approach that focuses on the connection between a person’s thoughts, feelings, and behaviors. By identifying unhelpful thought patterns, a person can successfully begin to manage and change their unwanted behaviors and experience improved mental well-being.