Getting the Most Out of Therapy: 8 Practical Tips for Clients
- Paul Madden
- Apr 20
- 3 min read
Therapy is a powerful tool for healing, growth, and self-understanding—but how you approach it can make a big difference. Whether you're starting therapy for anxiety, grief, relationship struggles, or personal development, these practical tips can help you feel more confident and supported throughout the process.
As a BACP-accredited online therapist, I often work with first-time clients across the world who are unsure of what to expect or how to get the most from therapy. Here’s what I often share to help people begin their therapy journey with clarity and confidence.
1. Set Clear Goals for Your Therapy Journey
Before your first session, take some time to reflect on why you're seeking therapy.
What do you want to explore, change, or understand?
Whether you're dealing with:
Ongoing anxiety or overwhelm
Grief and bereavement
Questions around sexual health diagnosis or identity
Relationship difficulties or low self-esteem
…having even a rough idea of your goals can help shape your sessions and keep the work focused.
Tip: Share your goals openly with your therapist—it ensures you're both working toward the same direction.
2. Understand the Type of Therapy Being Offered
There are many different types of therapy, including:
Cognitive Behavioural Therapy (CBT)
Psychodynamic therapy
Person-Centred therapy
Integrative approaches
Knowing your therapist’s approach helps you understand how the sessions might unfold and what tools or techniques might be used.
Don’t hesitate to ask questions like:
“What’s your style of working?”
“How might this approach help with my issue?”
“What does a typical session look like?”
When clients feel informed, they're more likely to engage fully.
3. Be Honest and Open — Even When It's Hard
Therapy is a safe, confidential space designed for honesty. Your therapist isn’t there to judge you—they're there to help.
If something feels uncomfortable or difficult to talk about, that’s often a sign it’s worth exploring. Being honest—even when unsure or anxious—can lead to real breakthroughs.
4. Trust the Process — Change Takes Time
Therapy isn’t a quick fix. Some sessions may feel emotional, others more reflective. There may be times when it feels like nothing is changing—this is all part of the process.
Healing, especially when it comes to grief, trauma, or identity, often unfolds gradually. Progress may be subtle, but it builds session by session.
5. Stay Engaged Between Sessions
Growth doesn’t only happen during the hour-long session. The work continues outside therapy—whether that’s:
Journaling or reflecting on what came up
Trying out new coping strategies
Noticing patterns in daily life
Completing agreed tasks (if applicable)
This active engagement deepens the impact of therapy and accelerates progress.
6. Speak Up: Your Feedback Matters
Therapy is collaborative. If something isn’t working—maybe the pace feels off, or a certain topic feels avoided—it’s okay to speak up.
Good therapists welcome feedback and can adapt the work to better support your needs.
7. Reflect After Each Session
After your session, take a moment to pause and reflect:
What stayed with you?
What felt surprising or difficult?
What insight did you gain?
Even a few minutes of reflection can help consolidate what you’ve explored and make therapy more effective over time.
8. Be Compassionate With Yourself
Change can be hard. Some days you'll feel strong, others more vulnerable. That’s normal. Be gentle with yourself and acknowledge the effort it takes to show up and do this work.
Celebrate small wins and allow space for the messiness that healing often brings.
Ready to Start Therapy?
If you’re considering therapy but feel unsure where to begin, you’re not alone. Many of my clients are new to counselling and unsure what to expect—and that’s okay.
I’m a BACP-accredited therapist offering online counselling across the world. Whether you’re working through anxiety, grief, identity, or just need a space to talk, I offer a safe, supportive environment—without pressure or judgement.
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