How to Get the Most Out of Your Therapy Journey

If you’re reading this, you’re either in therapy or thinking about starting your journey to self-discovery. You are making a great decision to invest in your mental wellbeing. This blog post will help make the most of your therapy experience. While every therapist will have a different approach and style, there is a set of guidelines that all therapists should be following. What are these guidelines? This list is not intended to be exhaustive, but it is a good place where to start.

What to Expect from Your Therapist


Your therapist’s main role remains neutral during your therapy. However, he/she may not be interested in your decision. Your therapist’s goal is to explore the pros and cons of each decision and help YOU make up your mind. This process will help to gain insight into your situation and empower you to take control of your life. This process will also help you to improve your self-esteem, and decision-making abilities.

Respect & Autonomy

Your therapist will respect your life choices and honor you. This does not mean that your therapist will agree with your decisions. Rather, his/her role is support and non-judgmental so that you can explore your deepest thoughts, and make the changes that are best for you.


To explore difficult or challenging topics, it is important to create a safe environment. Your therapist will work hard to ensure you feel safe, supported, and protected. Therapy is a process that takes time. It is crucial to create a safe environment for therapy.


Therapy stays true to what is said. There are exceptions to the rule. Your therapist must break confidentiality if you or someone else’s life is in immediate danger. Your therapist is legally required to protect you and others. This is the most commonly expressed concern during the initial sessions.

 No Harm

Your therapist will do nothing to cause you harm, and their intention is to help you with their professional training. Sometimes it can feel like your therapist is too direct or firm. This does not necessarily mean they are disrespectful or annoyed. It is just that sometimes we need a gentle push for certain changes in life.

 Cultural Sensitivity

To avoid being perceived as insensitive or discriminatory, all therapists are required to be sensitive to cultural differences. Your therapist won’t challenge your cultural values; rather, they will explore with you how it affects your life.

 Gender & Sexual Orientation Sensitivity

Your therapist will respect your sexual orientation and gender. Your therapist should be educated about the latest research and information regarding serving minorities. Talk to your therapist if you feel uncomfortable during therapy.

GoodTherapy | Therapy Journey

5 Things I Wished I Knew Before I Started Therapy

Your expectations of your therapist are a key factor in achieving a better outcome in therapy. Your expectations of your therapist will help you get the best outcome. It will also make the therapy process more enjoyable and energetic. Let’s look at some expectations that will help you get the most out of therapy.

Boundaries:Although therapy can be warm and friendly, it’s a professional relationship which requires boundaries. Your therapist will be genuinely engaged & empathic to you in the course of therapy. It is important not befriend your therapist. This can cause disappointment and slow down your therapy journey.

Approval SeekingSometimes we wish other people would agree with our decisions and choices. In my own therapy, numerous times I eagerly sought my therapist’s approval and felt disappointed when he did not give the desired reaction. Remember, your therapist’s job is not to agree with whether you go with option (a) or option (b), their role is to help you come to a conclusion by yourself. This is a crucial step in helping you improve your decision-making skills.

Therapy ProcessTherapy is expected to produce results in a short time for the client who is task-oriented. My clients often remind me that it took years for them to learn certain behaviors. It takes time to unlearn these behaviors and to incorporate new approaches. This process is slow and requires patience.

Active participation:Therapy is a reflection of what you put into it. I once worked with someone who expected me only to make them feel better, but didn’t want to do active work. Such expectation leads to frustration on the client’s side. Here are some suggestions to help you become a more active participant in therapy.

  • Ask yourself: What is it that I am holding back from therapy?
  • What are my risks in this session?
  • Do I share what bothers you?
  • Are I being completely honest in the session?

Collaboration:While your therapist knows a lot about mental health, you’re still the expert on your own body and mind. Clients who work together with their therapists to develop therapy goals are more likely to achieve a better result. Because a shared goal is more realistic and possible for you,

I encourage you to take risks during the session. Your sessions will be lively and you will get more value from them. Your therapist is there for you to help you develop your problem-solving skills as well as make decisions that will affect the course of your entire life.


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