If you’re thinking about starting therapy, you may be wondering what to expect and how to get the most out of your sessions. Therapy can be a life-changing process, but it works best when you know how to actively engage with it. In this blog, we’ll explore what therapy involves, what your therapist can (and can’t) do for you, and practical ways to make your sessions as helpful as possible.
Therapy as a Collaboration
Starting therapy is a big step, and it’s natural to feel unsure about what to expect. Therapy isn’t just about turning up to your appointments and waiting for answers. It works best as a collaboration — a process where your openness, curiosity, and engagement are just as important as your therapist’s expertise.
Unlike physical health, where a blood test can give you a clear diagnosis, mental health relies on your insights and experiences. Your willingness to share and reflect is what helps your therapist understand you and support your growth.
As one of my supervisors once put it:
A key part of therapy is learning to be curious about yourself and noticing what’s happening for you.
What to Expect in Therapy
Therapists aren’t mind readers. They’ll ask questions to better understand what’s happening for you — in the present, in your past, and in your goals for the future. These might include:
- What challenges are you experiencing right now?
- When did they start, and what makes them better or worse?
- How have your past experiences shaped what you’re going through?
- What do you want to gain from therapy?
Some people arrive with clear goals — for example, learning to manage anxiety or depression. Others only know they don’t want life to continue the way it is. Both are perfectly good starting points. Your therapist can help you clarify your goals and set realistic expectations along the way.
How to Get the Most Out of Your Sessions
Here are some ways to prepare for and make the most of your therapy:
- Reflect on your concerns. Think about what brought you here now, and what makes your difficulties better or worse.
- Check your expectations. Share your ideas about what therapy will be like — your therapist can help you shape realistic ones.
- Clarify your motivations. What do you hope will change? What might hold you back?
- Think about the kind of support you want. Do you want someone to listen, to provide tools and strategies, or to help you make sense of your story?
- Use the therapy space actively. Bring in reflections or insights from between sessions.
- Take notes. Jotting things down can help you remember key insights.
- Apply what you discuss. Small steps between sessions often lead to the biggest changes.
- Keep the ending in mind. What do you want to understand, achieve, or take with you when therapy concludes?
Final Thoughts
Therapy can be a powerful and transformative experience. By engaging fully with the process, you give yourself the best chance of finding relief, understanding yourself better, and making meaningful changes in your life.
Be open, stay curious, and remember — therapy is not about perfection, but about progress.