Preparing for therapy

Preparing for a therapy session can help you make the most of your time with your therapist and ensure that you address your concerns effectively. Here are some ways to get ready for your therapy session:

1. **Reflect on Your Goals:** Before your session, take some time to think about what you hope to achieve or discuss during therapy. Clarify your goals and priorities.

2. **Note Any Concerns:** Make a list of specific issues, thoughts, or emotions you want to address in therapy. Having a written list can help you stay focused during the session.

3. **Journaling:** Consider journaling about your thoughts, feelings, and experiences leading up to the session. This can help you gain insights and provide material for discussion.

4. **Bring Relevant Materials:** If you have any relevant documents or materials (e.g., journal entries, letters, or homework assignments from previous sessions), bring them to share with your therapist.

5. **Prepare Questions:** If you have questions or uncertainties about your treatment plan, therapy process, or any other aspect of therapy, jot them down so you can discuss them with your therapist.

6. **Arrive on Time:** Ensure you arrive for your session on time, or if it's a virtual session, log in a few minutes early. Being punctual allows you to maximize your session time.

7. **Create a Comfortable Environment:** Whether your session is in person or virtual, create a comfortable environment where you feel safe and at ease.

8. **Open Mindset:** Approach the session with an open and non-judgmental mindset. Be willing to explore new perspectives and consider your therapist's insights.

9. **Mindfulness Practice:** Consider practicing mindfulness or relaxation techniques before the session to help you calm your mind and be present during the session.

10. **Medication and Self-Care:** If you're taking medication prescribed by a healthcare provider, continue to follow your medication schedule. Engage in self-care activities leading up to the session to manage stress and anxiety.

11. **Honesty:** Be honest and open with your therapist. Honesty is key to effective therapy, and your therapist can better assist you when they have a clear understanding of your thoughts and feelings.

12. **Respect Confidentiality:** Trust that the information you share in therapy is confidential. This trust is essential for creating a safe therapeutic relationship.

13. **Be Patient:** Therapy is a process, and progress may not always be linear. Be patient with yourself and with the therapeutic journey.

14. **Keep an Open Line of Communication:** If you have concerns about the therapy process or if something doesn't feel right, communicate these concerns with your therapist. Honest feedback can lead to adjustments that benefit your therapy experience.

Remember that therapy is a collaborative process between you and your therapist. By preparing for your session and actively participating, you can work together to address your concerns, gain insights, and make progress toward your goals.

Tamara Rosario MS LMHC