Getting the most out of therapy

Punctuality and attendance

Consistency is valuable. Regular sessions build momentum and help achieve meaningful change. Make a commitment to prioritise your sessions.

Prepare for sessions

Take some time before each session to reflect on what you’d like to discuss. Consider your current experiencing and what feels most important for you right now. This will help ensure you get the most out of each session.

Being open to questions

Therapy often involves questions that may sometimes feel abstract or unrelated. The intent is to deepen our exploration; there's an invitation to remain open, but only if it feels helpful!

Be honest

You may feel uncertain about sharing certain thoughts or emotions but know that this is a non-judgmental space. If you experience frustration or discomfort, including feelings towards me or the therapy, there can be value in discussing these openly.

Provide feedback

Your feedback is valuable. If something is working well, let your me know so we can continue in that direction. Similarly, if there’s anything you find unhelpful, please share it with me. Your feedback helps shape the therapy to best meet your needs.

Making notes

Throughout therapy, you may experience "aha" moments – moments of clarity and realisation. Writing these down can help track your progress. Feel free to take notes during our sessions, and consider journaling between sessions to reflect on insights.

Therapy versus advice

Therapists rarely give direct advice. Instead, therapy is about exploring your options and empowering you to choose the best path forward. You are the expert in your life, and I’ll walk beside you as you navigate change and growth.

Putting in effort

Therapy is most effective when you actively engage with it. This could involve reflecting on sessions or trying out new behaviours in your daily life. Research shows that the more effort you invest in therapy, the better your outcomes will be (Holdsworth et al, 2014).

Therapy can be tough

Revealing your innermost thoughts can be painful and uncomfortable, which is completely normal. It often gets easier over time. If it feels too tough or you find yourself holding back, let me know, and we’ll find a way to explore in a way that feels manageable for you.

References

Holdsworth E., Bowen E., Brown, S., and Howat, D (2014). Client engagement in psychotherapeutic treatment and associations with client characteristics, therapist characteristics, and treatment factors. Clinical Psychology Review, 34 (5), 428-450.

24th May 2026