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January 15, 2021
5 Hacks To Get The Most Out Of Therapy

Megan Rafuse

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Feeling “Stuck” In Your Therapy Journey

Are you worried that you’re wasting money on your sessions? Reflecting on what you hope to get out of therapy will help you and your therapist to work as a team. Here’s how to check in with yourself to ensure the best bang for your buck and the best therapist for your needs.

Here are the top 5 questions to ask yourself to optimize your success in therapy:

1. Does my therapist “get” me?

The connection you have with your therapist is the number one factor in achieving positive outcomes in therapy. This means that if you feel like your therapist is relatable, open to understanding your needs, and feels like a good fit for you regardless of therapeutic modality, you will have better outcomes in treatment. Consider what you need to feel safe, validated, and connected to someone.

2. Does my therapist collaborate with a larger team of professionals?

Seeing a therapist who offers collaborative services can mean a quick referral to a physician or other health care practitioner when required. When it comes to your mental well-being especially, timely access to diagnoses, medication, and further assessment is a clear benefit.

3. How do I meet my goals as soon as possible?

Make sure your therapist takes the time to identify your goals of therapy with you. Prior to attending your first session, it can be helpful to grab a journal and write down what you’d like to achieve. Your therapist will help you break them down into SMART goals and give you a clear treatment plan on how these goals can be reached.

4. How can I most effectively ensure that what happens in session translates into my life outside of the session?

You need what happens in session to be applicable in your daily life, right? Yeah, we agree. Ask your therapist for homework (it’s not scary I promise) which includes strategies and tips that get you thinking about and working towards your therapy goals in between sessions. Therapy works if you work.

5. Do I allow myself to enjoy therapy?

Therapy can be a place where you unplug, allow for time to be with yourself and focus on you. It’s not selfish to take care of yourself.

Whether your sessions are once a week or once a month, it's best to maintain an active approach to your care by booking sessions well in advance, completing any homework, attending our complimentary workshops, or engaging in broader learning.

When you have a therapist who you can relate to and trust, you are more likely to have a better counselling experience. Our team across Canada has a wide range of personalities, specialties, clinical approaches. We're happy to help you find your match. And remember, if you book an initial session with any Shift therapist and it’s not a perfect fit, enjoy a session with another therapist free of charge.

Get our guide on starting therapy, where we dive into some of the most common questions and concerns that clients ask us.

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