How To Prepare For Your Therapy Session
The decision to begin therapy can be daunting. If you’ve found yourself reading this, you’ve already taken the first step towards personal growth. After you’ve searched for a therapist and booked an appointment, the anticipation of your first session may begin. Know that therapy is a safe space for this feeling. One of the most difficult parts of the process, simply beginning, is over and that’s something to be proud of. Your therapist will listen to you, guide you, and work with you to make a personalized plan of action to reach your goals. In order to maximize the teletherapy experience, it's important to prepare to get the most out of the time you’re putting in. To do this, please consider the following:
Set goals.
Goal setting is critical. Whether it be strengthening your relationships, improving habits, or managing stress, goals are the benchmark to positive behavior change. The clearer your goals are, the more your therapist can help you. The benefit to setting goals is that it focuses your energy. Without goals, the likelihood for distractions and aimlessness increases. What kind of goals should you set? Setting S.M.A.R.T goals will lead you in an uplifting direction.
• Specific: Define what you want and will do. Ask yourself, ‘What exactly do I want to accomplish? What will it look like when I reach my goal?’.
• Measurable: Having a measurable goal allows you to build momentum, stay motivated, track progress.
• Achievable: Your goal should be realistic and attainable. Are there any constraints that might get in the way of attaining the goal?
• Relevant: A relevant goal aligns with your values, needs, and lifestyle. It compliments the life you have and are striving for.
• Time bound: Creating a timeline optimizes your ability to plan and track your goal.
Have realistic expectations.
Therapy is the process of self discovery and problem solving. While showing up is the first step, it is not the only one. You must put forth a conscious effort, embrace your emotions, and let yourself be seen. Opening up can be difficult. Be kind to yourself and acknowledge the challenges you’re facing. Have realistic expectations that with time, patience, and perseverance you can achieve your goals and the inner peace you deserve. Bringing a list of thoughts, feelings, behaviors and experiences to session is a good way to help your therapist understand what you are going through and how you view your experiences.
Prepare your space for comfort and privacy.
• Secure a private and quiet room for your on-line therapy sessions. Choose a room where you can be by yourself without interruptions from friends, coworkers, family members, or pets. Try to limit background noises as much as possible.
• Choose a setting that feels comfortable and safe. Sit in a comfortable chair.
• Give your full attention to the on-line therapy process. It might be tempting to multitask during your therapy session because you’ll be in your home environment. Please refrain from doing this.
• Choose a stable video platform for viewing. A stationary screen is always preferred, such as a laptop or a monitor. If you use a portable device, such as a phone or tablet, make sure your device is fully charged before your session and secure it in a place so your therapist can see you. A lot of movement (i.e., walking around with a device) will be distracting, so please keep portable devices stationary during the entire appointment.
• Consider using headphones instead of speakers to increase your privacy.
Feel free to ask your therapist questions that might help you understand the counseling experience and how it works.