Just like athletes warm up before a big game, mental health experts say preparing for therapy can transform your experience. Greg Lamont, clinical director at Juniper Mountain Counseling, reveals that what you do before your session matters just as much as what happens during it.
The 10 most effective therapy maximizers
- Create a phone-free zone 20 minutes before your session to mentally prepare
- Find a quiet space where you won’t be interrupted
- Keep a dedicated therapy notebook for insights and questions
- Rate your feelings on a scale from zero to ten in different life areas
- Practice simple breathing exercises to center yourself
- Turn off all work notifications to stay fully present
- Notice physical sensations during uncomfortable moments
- Take brief notes during sessions about important revelations
- Schedule buffer time after therapy to process
- Record voice memos of your thoughts post-session
Why comfort isn’t always your friend
Nedra Glover Tawwab, a licensed therapist, shares an unexpected insight: those uncomfortable moments in therapy often lead to the biggest breakthroughs. When your heart races or your palms sweat, it’s usually a sign you’re touching on something important.
The power of the mini-commute
Even if you’re doing therapy from home, experts recommend creating a transition ritual. A short walk around the block or simply moving to a different room can help your mind process the session and prepare to return to daily life.
Making virtual sessions work harder
With many people choosing online therapy, creating the right environment becomes crucial. Licensed therapist Tory Eletto suggests treating your space like a sanctuary during sessions. This means proper lighting, comfortable seating, and absolutely no multitasking.
The journal trick that changes everything
Lynn Bufka, a licensed psychologist, emphasizes the importance of tracking your therapy journey. But forget lengthy diary entries – even quick bullet points about your feelings and insights can make a huge difference in recognizing patterns and progress.
Understanding emotional nuances
Mental health professionals stress the importance of getting specific about your feelings. Instead of just saying you feel “bad,” try to pinpoint exactly what’s happening. Are you anxious? Disappointed? Overwhelmed? This precision helps your therapist guide you more effectively.
The art of staying present
Maintaining focus during therapy can be challenging, especially when discussing difficult topics. Experts recommend grounding techniques like feeling your feet on the floor or noticing your breathing when your mind starts to wander.
Making connections between sessions
The real work of therapy often happens between appointments. Mental health professionals suggest setting aside a few minutes each day to reflect on what you discussed and notice how it applies to your daily life.
Building on your progress
Each therapy session should build on the last, creating a continuous journey of growth. Keep track of questions or situations that arise between sessions, and bring them up with your therapist to maintain momentum.
The role of preparation
Coming to therapy with some idea of what you want to discuss can help you make the most of your time. However, experts warn against over-preparing – sometimes the most valuable insights come from unexpected directions.
Creating lasting change
The goal of therapy isn’t just to feel better during sessions but to create lasting positive changes in your life. Mental health professionals recommend practicing the skills and insights you gain in therapy in your daily interactions.
Looking ahead
As you continue your therapy journey, remember that progress isn’t always linear. Some sessions will feel more productive than others, and that’s completely normal. The key is maintaining consistency and staying committed to your mental health journey.
