7 Ways to Get More Out of Talk Therapy

Have you started therapy and feel awkward when trying to talk to your therapist? Do you draw a blank in the middle of a therapy session? Do you hold back because you feel uncomfortable talking to someone about personal problems? Have your fears kept you from seeking therapy? Rest assured, these are common obstacles clients face. Use these tips to get more out of your therapy session.

Write down questions, concerns, and topics you want to cover. It can be easy to get off track or forget questions you want to ask. By preparing yourself with notes, you will have something to refer to when the silence becomes awkward.

Remember your therapist is human. Clients may place the therapist in a category that is not realistic. When a client believes the therapist does not make mistakes or has all the answers, the client may feel intimidated and avoid disclosing important details.

Have your own prompts prepared. What are your goals of therapy? Where do you want to be in a year? Prepare your own prompts for your next therapy visit. You can also ask about helpful books or homework activities the therapist can recommend.

Ask yourself why you are holding back. You know you are not sharing certain pieces of you with the therapist, but why? Are you afraid your information will not be protected? Do you think you will be judged? Are you afraid you will be viewed as complaining? Really think about why you are holding back. It is certainly your right to disclose only what you feel comfortable with, just make sure you are assessing the reasons why.

Stay silent. Sometimes therapy can evoke deep emotions. It’s okay to experience the emotions. Silence is appropriate in some situations.

Are you being authentic? You may have several layers that have yet to be uncovered and one of your defense mechanisms is to be the person others want you to be. When you are trying so hard to be someone you are not, it may be difficult to answer questions in therapy that reveal the authentic you. Take note when this happens. You may not be ready at the time, but when you are, confront this defense with your therapists’ help.

Give yourself a minute. Certain parts of therapy may cause frustration or a number of thoughts running through your mind. This can be especially troublesome if you have anxiety. It’s okay to take a minute to gather your thoughts and relax.

Silence is a source of great strength–Lao Tzu