Therapy “How-To!”

What’s Important? What Matters? What Obstacles Are Blocking You?

You’ve scheduled your first appointment—or maybe it’s your 10th. Either way, you might feel nervous or unsure. Thoughts like “Will she judge me? Will this really help?” could be running through your mind.

Here’s the good news: You don’t need to have it all figured out before you arrive. Here are some tips to help you get the most out of your first session—and every session that follows.

Tip #1: Be Honest

You have nothing to lose by being completely honest during our sessions. Everything we discuss is kept private under strict client-therapist confidentiality laws (except in cases where there is a danger to yourself or others).

Be open about your thoughts, emotions, and behaviors.
Know that I am here to guide and support you—not judge you.
Honesty helps us create clarity and build a path to your goals.

Tip #2: Use a Journal

Keep a personal journal on your phone or in a notebook to capture your thoughts and reflections between sessions.

Macro/Micro Topic Tip:

Identify the Macro Topics: The broader issues or themes in your life (e.g., work stress, family conflict, or self-esteem).
Note the Micro Examples or Paths: Write down specific instances or details that illustrate these broader issues.

Bring your journal to the session. This helps us focus on what’s most important to you and figure out the obstacles getting in your way.

Important Note:This isn’t a formal essay—let your thoughts flow naturally in a “stream-of-consciousness” style. Write it for YOU, not for me, so you can use your session time wisely and leave feeling that you covered what matters most.

Tip #3: Try the “5/10 Rule” to Identify Therapy Goals

Before our session, take 5–10 minutes to reflect on:

What you’ve been thinking about.
What you’ve been working on or stuck on.
New questions or topics you want to focus on.

Write these down and bring them to your session. You can refer to your notes or read directly from them while we work together. This preparation ensures that our time is as productive as possible.

Tip #4: Share Status Reports

My ultimate goal is your Graduation Day—when you can say, “I feel so much better, and it’s time to move on!” That’s a celebration for both of us.

But if you ever feel like:

You’re not making the progress you want.
Financial challenges are affecting your ability to continue.
Timing or scheduling issues are interfering with our work together.

Speak up! Status reports help me adjust our approach, ensure we’re on track, or guide you toward additional resources or referrals that might better suit your needs.

Your Journey is Yours—Let’s Make It Work for You

Therapy is a collaborative process, and your active participation makes all the difference. Use these tips to maximize our time together and take meaningful steps toward the life you want.

Source: Adapted from "8 Ways to Make the Most of Counseling" by Marci Payne, Aug 08, 2016

Immediate Support:

911 - available 24/7
Dial 988- Mental health-related crisis support
National Suicide Prevention Lifeline; 1-800-273-TALK (8255) - available 24/7
Lifeline Chat: https://suicidepreventionlifeline.org/chat/ - available 24/7
Crisis Text Line, Text HOME to 741741 to connect with a crisis counselor - available 24/7
SAMHSA National Helpline; 1-800-662-4357 - available 24/7 (Substance Abuse and Mental Health Services Administration)
Veterans Crisis Line; 1-800-273-8255, Press 1 OR Text 838255 - available 24/7
Trevor Project LGBT Crisis Line; (866) 488-7386 - available 24/7