NOT A CONFESSION! SEEKING ADVICE HERE

I know therapy is useful. How do we get most out of our therapy sessions?
How do we track or monitor the progress with therapy?
(FYI - I have always been a nerdy kid pressurized by parents. I am finding it a little difficult to maintain and handle friendships. I have realized that dealing with emotions is important. My manager from previous company was toxic. I had a recent break up. My grandfather died last month. Recent events have taken a toll on me)

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I think when you start to notice that you react/respond to a situation much differently than you would have in the past you know it’s working.
Depends on what you’re in therapy for but for me that’s one way to know I’m at least growing. A lot of self-reflection is key

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Sorry to hear about your loss and breakup ❤️ my therapist and I created 3 goals together (might take some sessions to even figure out what those goals are) and I keep a folder on my computer of notes from the session and notes I take throughout the week that I felt triggered something in me (anxiety, sadness, stress, irritation, etc) and look at them before my session if I want to discuss them further

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Sorry for all of your challenges lately!
I used Talkspace for awhile which had periodic surveys about how you feel about different dimensions of your life.
I’d ask your therapist candidate what tools they use to measure progress. CBT/DBT is more goal oriented than other types of therapy and will have workbooks / frameworks to help you see how far you’ve come

While you’re looking for a therapist I recommend the Feeling Good Handbook which is a DIY CBT approach. You can get going right away and that will accelerate your time with a therapist.

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I see people who specialize in more of a behavioral approach than just talk therapy. It’s been more helpful as they treat specific behaviors like symptoms and we check in on how i manage my symptoms vs talking about feelings. Works better for my brain - i need to measure success and failure to gauge progress.

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Thank you all for your views! I really appreciate it.

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