Whether you have seen a Psychologist before or not, here are some important considerations to help you get the most out of your therapy experience:
1. Arrive on time (or a bit early if possible)
This may sound simple but I find it is one of the most common problems that can affect a client’s ability to maximise their time spent in session. Being late for your appointment not only reduces the session time but rushing also affects your stress levels and can impact how you feel before meeting with your Psychologist. I encourage my clients to plan to arrive 5-10 minutes before their appointment so that they can arrive without feeling rushed or overly stressed.
2. Be aware of the time you have in your session
Another time-related issue I sometimes encounter is that clients feel like they “run out” of time during the session. As each session duration is only 50-60 minutes, if there are relevant issues you have in mind that you want to address, briefly state them to your Psychologist at the start of the session so that they are aware that this is how you want to spend your time. You could also send your Psychologist an email before your appointment outlining what you’d like to focus on. Checking your watch throughout the session as well can help structure the time according to your needs.
3. Bring any relevant documents to the appointment (or preferably email them beforehand)
Important documents such as your GP Mental Health Care Plan and your referral should be brought to sessions (or emailed before the appointment). It is important for Psychologists to have this information as early as possible as it helps them understand any relevant information to address in sessions as well as prepare your Medicare rebate.
I ask my clients to complete an online intake form and questionnaire prior to their initial session. This gives me important information such as their date of birth, contact information, emergency contact details, Medicare card details, their main presenting difficulties and goals for therapy. Being prepared and providing all relevant information to your Psychologist before or at the beginning of appointments helps save administrative time so we can make the most of your therapy session.
4. Schedule appointments at a time that is best for you
Choose a time when you have the mental capacity to be prepared and present for your Psychological therapy sessions. This might not be in between work meetings, just after picking up the children from school, or at the end of a demanding work day. I offer flexible appointment times for my clients including after hours and on Saturdays. I find that it works well if a time slot is chosen by the client and that future appointments are kept at the same time so there is consistency.
5. Think about what your goals for coming to therapy are
During the beginning phase of therapy, it is important for you and your Psychologist to develop treatment goals which will help guide the direction of your therapy sessions. Research shows that Psychological therapy is more effective when it involves a set plan of what you want to accomplish. Prior to coming to your initial therapy session, it is extremely useful to reflect on what you want to get out of therapy, what you believe is stopping you from achieving your goals, what your expectations are, and what your motivation is for making the changes you want to make.
6. Complete any homework that you and your Psychologist have chosen
Therapy does not end when your session ends. To help you get the most out of your therapy experience, a Psychologist will often collaboratively work with you to determine appropriate and meaningful assignments that you can do between sessions. In evidence-based treatments such as Cognitive Behaviour Therapy, Dialectical Behaviour Therapy and Schema Therapy, homework is an important component. Homework assignments may be set to help clients restructure negative ways of thinking, rehearse new skills, and practice coping strategies. Examples of this include: writing in a thought record form or mood diary, practicing mindfulness and relaxation strategies, engaging in behavioural activities, reading material provided to you by your Psychologist, and preparing notes for your next session. Studies show that individuals who complete their homework have better treatment outcomes than individuals who do not.
7. Communicate openly and collaboratively with your Psychologist
It is important to view Psychological therapy as a collaborative effort, not just a one-sided approach. You can and should be open with your Psychologist about your experience in therapy. It’s important to express what you find has been helpful and what has not been helpful. If you don’t understand the therapy approach or the homework task, let your Psychologist know so that they can clarify it for you. I encourage my clients to email me between sessions if they have any questions about the techniques we use or the homework tasks that we’ve set.
8. Learn all you can about the approaches that the Psychologist is taking
I find that those of my clients who do some additional reading on the evidence-based treatment approaches that we are taking reap the most benefits. By gaining a greater understanding of the principles of a particular type of therapy, the techniques used in it, its effectiveness and benefits, clients are able to engage more fully with the process. If you are unsure about how to learn more about this, ask your Psychologist – we have a lot of resources we can provide you with.
9. Have realistic expectations
Finally, but not least of all, it is important to have realistic expectations about therapy. Although you may want it to be, the therapeutic process does not happen overnight. Like most things, it takes time, commitment, and effort. Similarly, therapy is an active, not passive, process that requires you to do the work. It is different from seeing a doctor – you don’t have to just “turn up” to appointments if you want to see improvement.
Furthermore, you ideally want a Psychologist who: 1) understands your therapy goals, 2) is someone you feel you can trust, and 3) is someone you feel safe sharing personal information. Keep in mind that trusting and safe relationships take time to develop. Yet, each therapy session only lasts 50-60 minutes and you may see your Psychologist once a week or fortnight to begin with. As such, I encourage clients not to change Psychologists after the initial or second session (unless of course there are any red flags). Instead, I suggest you see a Psychologist for at least 3-4 sessions before you decide if it’s going to work for you or not. This is because the first few sessions are generally about “getting to know each other” (building therapeutic rapport), determining what the main problems are (including understanding relevant historical factors), discussing how therapy may work for you and coming up with a treatment plan. All of this must happen before you start to see any real benefits from therapy.