How Do I Get the Most Out of Therapy?
Starting therapy can feel like a big step and it certainly is. Whether you're dealing with anxiety, navigating identity, healing from trauma, or just trying to understand yourself better, therapy can be a powerful space for growth and clarity. But it’s not *magic*, and it’s definitely not passive. If you want to get the most out of therapy, here are a few tips that can make your experience more effective and meaningful.
1. Find a Therapist That Gets You
Not every therapist will be the right fit and that’s okay! It’s totally normal (and encouraged) to look at different therapist listings, review bios, and ask your friends for referrals. You’re allowed to ask questions during a consult with a potential therapist: Do they have experience with what you're dealing with? Do they have an approach to therapy that you’re looking for (really structured, laid back, utilizing humor, etc)? Therapy works best when you feel seen and safe. If you find yourself masking or shrinking in sessions, it might be time to look elsewhere.
2. Give It Time to Build Trust
Therapy isn’t a quick fix–it’s a relationship. And like any relationship, it takes time to build trust. You might not click instantly, and that’s okay. If you don’t feel totally open by session one or two, that doesn’t mean therapy isn’t for you. It just means you’re human. Let yourself warm up, and know that you don’t have to unpack everything all at once.
3. Be Actively Involved
Therapy isn’t something that’s done to you. The more you participate, like by sharing openly, reflecting outside of sessions, and showing up consistently, the more you'll get out of it. That might mean journaling between sessions, noticing patterns, or even bringing in things from your life (a voice memo, a meme, a TikTok that hits too close to home) to help your therapist understand what’s going on.
4. Say the Awkward Stuff
Therapy is a space to be real, even when it’s messy, cringey, or uncomfortable. That includes saying things like, “I don’t know if this is helping,” “I’m afraid you’re judging me,” or “I felt weird after last session.” A good therapist will welcome that honesty and use it to help you grow. Therapy can only meet you as deeply as you’re willing to go.
5. Let It Be Imperfect
Some sessions will feel like breakthroughs. Others might feel like you just vented about your week. Both are valuable. Progress isn’t always linear and healing doesn’t always look like clarity. Sometimes, it’s just being able to sit with hard emotions without shutting down. That is the work.
Ultimately, therapy isn’t about becoming a “better” version of yourself but it’s about becoming more you. It’s a space to unlearn, to reflect, to heal, and to grow on your own terms. If you show up authentically and stay curious, you’ll be surprised at how much can shift.
Ready to take the next step in your therapy journey? Whether you're new to therapy or looking to reconnect with the process, finding the right fit matters. If you're curious about working together or have questions about getting started, reach out for a free consultation, I’d love to hear your story.
Virtual therapy sessions are available in Ohio, Illinois, New York, Kentucky, South Carolina, and Florida.
**The content on this blog is for informational and educational purposes only and is not a substitute for professional therapy, counseling, or medical advice. While I strive to provide valuable insights and resources, the information shared here should not be used as a stand-alone solution for mental health concerns or personal challenges.
If you are experiencing significant emotional distress or mental health issues, please seek the guidance of a licensed therapist or healthcare professional. If you are in crisis, please contact emergency services or a crisis hotline in your area.
Your well-being matters, and professional support can make a meaningful difference.**
Element Counseling offers specialized support for the following:
