Finally starting therapy next week! Any tips on making it as impactful as possible? Been googling but would love to hear personal experiences :)

likeuplifting
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Give any therapist three sessions. It’s almost like dating. It’s okay if it’s not the right fit after three session but it also doesn’t have to be “fireworks” and love at first sight.

likehelpful

This is important. Also try to communicate any expectations ahead of time to align on goals.

In the past I’ve tried several therapists at the same time to speed up the vetting process. This should be much easier to do now given remote sessions.

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Take notes and summarize your session after. It’s nice to revisit it to see how far you’ve come along.

I initially went into therapy because of depression but as I’m getting better, what I want to do is more deeply understand myself. So I keep notes of thoughts that arise throughout the day and discuss them with my therapist.

I guess I’m just a big on documentation..

likesmart

A word of caution from my own mistakes: therapy is not a consulting project. You cannot roadmap and track it and say after x weeks I've improved y%.

Some sessions will feel great, some will feel worse. I've had sessions where I planned and others not planned the discussion and taken away good things from both.

Don't judge yourself if you feel like you're not making progress fast enough. Therapy is not a sprint, more like a hike.

likehelpful

therapy takes time! it's not a, my world is dramatically different after one session type of deal. you may leave the session feeling uplifted, gain new perspective or insight, or sometimes frustrated. and that's ok too! what matters is you are trying to be better. don't put pressure on yourself either.

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Notes definitely help. I’d say come in with at least some idea of what you want to discuss, it makes the session flow better and you can discuss more. Be very honest with yourself and your therapist. Don’t neglect what is difficult to discuss. Nothing is off limits.
Also, great job on starting therapy. I’ve been at it for close to 3 months and haven’t looked back. The reason you keep going may change over time too, as A1 mentioned.

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Thank you all!! Really grateful for this community and for all your great advice

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Be open, it’s easy to fall into the trap of managing expectations, etc. However a therapist is the one person who won’t judge you. Don’t hold back, and good luck. Big first step towards improving mental health

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Develop an action plan to document little things that you can do on a daily basis. My therapist and I came up with an accountability chart.
Tracking it has helped me a lot to stay the course

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Understand that they aren’t going to fix things for you. They facilitate your own improvement, actions. As someone who is not a touchy feely person, I was so hesitant but would highly recommend it. Finding the right person is key. I was very lucky that my therapist had a former career in professional services so she had some sense of the world I live and work in. She was also practical and realistic. Made a huge difference for me.

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