You have decided to come to therapy.
You have identified goals such as reducing anxiety or discussing communication challenges, but how can you truly get the most out of therapy?
Ideally, you can block off extra time throughout your week to journal about challenges to discuss at the therapy appointments. Then allow at least a few minutes afterward to reflect on the appointment and to ideally journal again. If trauma processing is planned, ideally you will not have commitments after the appointment and you can create a relaxing time for trauma processing to continue.
During that time you might go for a walk, cuddle with an animal or person or listen to uplifting music, a guided relaxation, take a shower, or listen to an uplifting podcast. Eat nourishing foods. Whatever feels supportive.
It is recommended that you do not drink or use substances that alter how you feel for the 24 hour period following therapy appointments. If something has provoked a desire to hurt yourself or to feel numb, please talk with your provider about it.
Other ideas to support the changes you are hoping to make:
Set aside time regularly to
Read information about the changes you are making or that will teach you new skills for understanding needed self-care.
Listen to podcasts, youtube or a Ted Talk that support the changes you want.
Journal regularly. Even a few minutes daily to make it a habit.
Allow space to process what you are learning about yourself, even a few minutes daily to reflect at the start and end of the day about how you are feeling.
Consider daily routines-are they supporting or hindering your growth? Are you rushing throughout your day, allowing more stress than you have to? How do you begin and end your days? Are you getting enough sleep?
Giving yourself time to change routines is critical. Start small, just doing brief check ins throughout the day will help you to recognize progress and continued challenges.
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