Getting the Most Out of Therapy

Below are some suggestions to help you enrich and speed up your self-discovery and therapeutic journey. 

1. Self-Acceptance  
   1. Be gentle with yourself. Practice loving kindness to yourself
   2. Therapy is a process. Lower your expectations about how long change "should" take. We actually grow faster when we are patient and when we allow ourselves to go slowly.
   3. Develop a relaxation technique. Consider yoga or mediation to help calm your nervous system. 
2. Participate
   1. If you actively participate and put more energy toward your therapy, you will receive more out of the experience.
   2. Become a student of personal growth and change. Read on the topic. It will help you to gain awareness.
   3. Be accountable for yourself. Show up to your therapy appointments even when you don't feel like it or feel you have nothing to talk about. Ask for feedback from loved ones. 
   4. Tell your therapist if you don't like something they did or s aid. Ask questions.
   5. Keep a journal and start to reflect about your feelings both in and out of sessions.
   6. What types of situations or people upset you, feel safe to you, or are uncomfortable for you?
3. Connect with Others
   1. Seek out friends, acquaintances, or neighbors who also want to change and grow. Let go of people who cannot support and accept the new you!
   2. Be open to support groups like 12 step meetings, church groups, etc. These can really speed up recovery. It is often easier to see our own issue and solution when others put a voice to them.
   3. You are not alone. Millions of others just like you want to heal and grow, and are actually seeking ways to do so. Self-help is the largest selling category of books by a long shot. Find your compatriots!
4. Cultivate Hope or Faith in Whatever Method Suits You
   
   1. If you don't feel hopeful, speak to your therapist about it.  They are carrying the hope for you until you can do it yourself.