# Getting the Most Out of Therapy: Practical Habits That Help Therapy tends to work best when you take an active role. These practical habits can help you prepare for sessions, speak up about what is working, and carry progress into daily life. Canonical page: https://sos-wellness.org/how-to-get-the-most-out-of-therapy Published by SOS Wellness. Updated: 2026-11-13. Starting therapy is a meaningful step. Once you are in it, though, a new question often comes up: how do I make this time count? Sessions can feel short, weeks can blur together, and it is easy to leave an appointment thinking, "I meant to bring that up." The good news is that you do not need to be a "good patient" to benefit from therapy. A few simple habits can help you and your therapist make better use of the time you spend together. ## Start with what you want to change Therapy goals do not have to be dramatic or perfectly worded. They can be as simple as: - "I want to stop dreading Sunday nights." - "I want to argue less with my teenager." - "I want to sleep through the night more often." - "I want to understand why I keep shutting down in relationships." Sharing goals early gives your therapist a direction. Goals can also change as you learn more about yourself, and that is normal. Revisiting them every so often helps keep sessions focused on what matters most to you now. ## Prepare a little before each session You do not need a written agenda, but a few minutes of reflection before a session can help. Consider: - What happened this week that felt important? - What did I notice about my mood, thoughts, or reactions? - Did I try anything we talked about last time? How did it go? - Is there something I have been avoiding bringing up? Some people keep a note on their phone during the week and jot down moments they want to remember. Even a few words can jog your memory when you are in the session. ## Be as honest as you can Therapy works best with honest information, including the parts that feel embarrassing or confusing. That might mean admitting you did not try the skill you discussed, that you had a setback, or that you are not sure therapy is helping. Therapists hear these things often. They are not there to judge you, and the details you are reluctant to share are often the ones that move the work forward. If something feels too hard to say, you can start with, "There's something I'm nervous to talk about." That alone opens the door. ## Give feedback to your therapist Your therapist cannot read your mind. If a session felt off, if an exercise did not make sense, or if you need a different pace, say so. You might try: - "That last suggestion didn't feel realistic for my schedule." - "I'd like to spend more time on what's happening now, and less on the past." - "I felt rushed at the end of last session." - "Something you said really helped. Can we do more of that?" Feedback is part of a healthy therapy relationship. Most therapists welcome it because it helps them adjust their approach to fit you. ## Practice between sessions A session is roughly one hour out of a whole week. Much of the change happens in the other hours, when you try new ways of thinking, responding, or coping in real life. Your therapist may suggest something small to practice, such as noticing a thought pattern, using a breathing skill when stress rises, or having one slightly braver conversation. Treat these as experiments rather than tests. Whatever happens, you bring back useful information. If practice keeps slipping, talk about it. The task may need to be smaller, or there may be a barrier worth exploring. ## Expect ups and downs Progress in therapy is rarely a straight line. Some weeks feel like breakthroughs; others feel stuck or even harder, especially when you start talking about painful topics. Feeling worse for a while does not necessarily mean therapy is failing. That said, it is worth naming if you feel stuck for an extended stretch. Your therapist can step back with you, review your goals, and consider whether a different approach, a change in frequency, or additional support might help. ## Keep your care connected If you also see a psychiatric provider for medication, it can help when your care is coordinated. Tell your therapist about medication changes or side effects you notice, and let your prescriber know about important things you are working on in therapy. When your providers work as one team, it is easier to see the whole picture. Questions about medication, including dose or whether to make a change, should always go to your prescriber rather than being adjusted on your own. ## Protect the time Small logistics make a difference: - Schedule sessions at times when you are less likely to be rushed. - Give yourself a few minutes before and after, if you can, to transition. - For video sessions, find a private space and use headphones. - If you need to cancel, try to reschedule rather than letting weeks slip by. Consistency helps build momentum, especially early on. ## Know that fit matters The relationship with your therapist is an important part of therapy. It is normal for it to take a few sessions to feel comfortable. But if, over time, you do not feel heard or respected, it is reasonable to talk about it, and, if needed, ask about seeing a different clinician. Changing therapists is not a failure. It is part of finding care that works for you. ## When to reach out between sessions Therapy sessions are scheduled appointments, not emergency services. If you are in crisis or thinking about harming yourself, call or text 988 at any time. If there is immediate danger, call 911 or go to the nearest emergency room. ## Therapy at SOS Wellness At SOS Wellness, licensed therapists use evidence-based approaches including CBT, DBT, trauma-informed care, and family therapy when appropriate. Therapy can be combined with psychiatric medication management, and care coordination helps your providers work together. Appointments are available in person or by telehealth for people located in Ohio. If you are thinking about starting therapy, or returning to it, you can [request an appointment](https://sos-wellness.org/schedule-an-appointment) or [contact SOS Wellness](https://sos-wellness.org/contact-us) with any questions. You can take it one step at a time.