In Treatment: 7 Ways to Get The Most Out Of Your Therapy Sessions

You've scoured the Internet. Asked everyone you know. Googled until your fingers hurt. Left a ton of messages and finally, after weeks and weeks of searching, you've found a therapist and booked your first appointment.

Now what?

Contrary to popular belief, therapy is more than just flopping down on a leather couch to whine about all the troubles you've seen. It takes work on both parts (therapist and patient) to make great strides and get down to gist of what's really troubling you.

In honor of Mental Health Awareness Month, here are *seven tips on how to get the most out of your therapy experience.

1) Relax

Starting therapy can be intimidating and scary. I liken it to going on a blind date. Neither of you know what the other looks like and out of nowhere, you're expected to sit down in the hopes of establishing a connection. It sounds trite, but just like on any date, breathe, smile and be yourself. It works.

2) Be Prepared to Answer a Lot of Questions

More than likely, your first session will be a bit long (an hour or more). Your therapist will ask you a ton of questions. The very basic (age, where you work, what you like to do for fun) to the very vital (what's your relationship like with your family, childhood memories, ambitions). This is their way of getting to know who you are and pick up on any triggers that may need to be fleshed out as your sessions progress.

3) Be Prepared to Ask a Lot of Questions

Like most first dates, the Q&A should go both ways. Remember, your therapist is there to work for you! Be sure to ask them about their background: how long they've been practicing, where they went to school, what sort of counseling methods they believe in. Stuff like that. At the end of the day, you'll be sharing some very intimate details about yourself. It's important that you feel comfortable talking about them.

4) Know Your Goals & Why You Need Therapy

Why did you sign up for therapy in the first place? Anxiety? Stress? Depression? What's your expected outcome? To walk away from the experience more comfortable in your own skin? To be able to do a better job at managing the stresses of everyday life? These are great questions to ask yourself before your first session. It provides you with a sense of purpose, a gauge for measuring your success and shows your therapist that you mean business.  If you're not too sure what your goals are or should be, that's okay too. Tell your therapist, as that will surely be one of the first things the two of you will want to figure out.

5) Be Honest

One of the worst things you can do in therapy is lie. It defeats the purpose. If your therapist asks you a question that makes you feel uncomfortable or ventures into uncharted territory, chances are that's where some of your issues lie. Do your best to answer truthfully and to the best of your knowledge. If you really can't bear to go there, tell your therapist why. If you've picked a good one, they will find a way to revisit the topic in a more delicate manner.

6) Be Open-minded

Folks have the tendency to think they know exactly where their issues stem from - the time they were molested as a child or the death of a loved one - but you'll be surprised at what comes up during your sessions. Many times it's some minute happenstance that you thought you forgot about or left behind years ago that affects you the most. It's important to stay focused and remember your goals, but always remain open to the process.

7) Stay Committed

There are going to be times when you don't feel like talking. Go anyway! There have been plenty of times my therapist and I just kind of sat there and stared at each other. It's awkward. But it happens. Typically, the days that I don't feel like going, I have the biggest breakthroughs. If you realize that you simply cannot go when you have nothing to say, it may be time to space out your visits. Instead of going every week, try every other week.

Remember folks, there is no quick fix. Therapy takes work!

Got some experience with therapy?
Did I miss a tip that worked for you?
Feel free to add it to the list by leaving a comment below.

*I'm not an expert. Just a guy in treatment with an opinion.