13 Useful Tips To Get The Most Out Of Therapy

Last Update on October 6, 2022 : Published on October 6, 2022
Online therapy

Are you planning to seek mental support through therapy but confused about how to make the most out of your therapy sessions, appointments, and homework? Don’t worry, you are not alone.

Deciding to seek support is a huge breakthrough! Now that you have decided to work on your ongoing mental health issues and bring a positive change. It really does not matter if you are getting support through online or traditional systems; it is quite obvious to get nervous since it is really not that easy to open up in front of a professional.

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Understanding how therapy works and what techniques work for us can make our therapy sessions more productive and effective.

In this blog, I am going to enlist a few tips and tricks that will help you to make the most out of your therapy sessions.

13 Tips to Make Most Out of Therapy

1. Search for the best therapeutic approach

It is quite difficult to open up with someone you just met, but with the right approach, you can naturally sync with a therapist. Taking the right step towards finding the right therapeutic fit can make your recovery journey even better. When we are able to make a genuine connection with our therapist, healing becomes easier.

To find the right therapeutic fit, you can follow

2. Make It A Priority, Schedule Carefully

This online therapy is meant for your own well-being and it can carve you out for better, so make sure that you prioritize it just like your other official meetings.

Thankfully, you will be able to sit comfortably on your couch, so make sure that you are scheduling the session as per the convenience as it needs your focus and you must be really present at the moment.

For example, schedule your therapy on a weekend when you could relax with a cup of green tea or maybe after work hours and dinner on weekdays. Overall, you should not be distracted but try absorbing the session fully.

3. Be mindful during sessions

Whenever you schedule an appointment with the matched therapist, be mindful and learn how they are approaching you. Allow yourself some time to process challenges, digest honest opinions shared by the therapist, and discuss topics or queries that you are looking answers for to. Prior to the appointment, pen down your questions and be mindful when your therapist answers them.

4. Be your authentic self

While attending therapy, try to maintain your authentic self and honestly answer questions that your therapist asks. Don’t worry about being judged or questioned; try to be open about everything so that your therapist can help you.

Let those hidden emotions come out! If you are not able to articulate how you feel exactly, don’t worry, allow yourself some time and let your therapist know that you are not able to process your feelings.

5. Find Yourself A Comfortable Space

The best thing about online therapy services is that you can find your own space, whether in the garden, near the fireplace or surrounded by mushy cushions. However, it is you who have to make sure that you feel safe in the space without getting any interruptions. You must convey your parents, spouse or kids in advance to not to disturb you for the time being.

Moreover, try to settle yourself at a place where you can lie down, slouch or stand up and walk in between the sessions. There could be emotional changes that want you to change your position from the one you began with. Hence, own the space and be comfortable to make the best of your online therapy session.

6. Keep All The Notifications Off

As we have already learned that there is no space for distraction in between the online therapy sessions, it is highly recommended to keep your phone’s notification on silent at first. With that, turn off the other notifications on the device you are using for video interaction. Understand that not just you but your therapist is adjusting with the technology. Hence, a distraction-free and focused zone is a must to create.

7. Allow yourself to open up and be vulnerable

Generally, it takes time to open up but remembers you are trying. Showing up to therapy means reaching halfway to recovery. Being honest and vulnerable will boost your confidence and will allow your emotions to come out. Try to be candid so that your therapist can understand your feelings and can create a treatment plan for you.

8. Set clear goals

You really need to figure out what brings you to therapy, rest leave it to your therapist. by setting clear goals, you will be helping your therapist to create the right treatment plan for you. As a client, it is your responsibility to express your challenges, emotions, or experiences so that psychotherapy can be more effective for you.

9. Learn about your treatment plans

After completing the assessment stage, your therapist is going to share a treatment plan with you. Try to understand the plan in advance so that you can maintain sync with your therapist.

Moreover, ask open-ended questions about your treatment plan so that changes can be made and the recovery journey can become easier.  Ask your therapist to assign homework so that you can also track progress on your own.

10. Maintain realistic expectations

After setting goals and understanding your treatment plans, it is really important to maintain realistic expectations from your therapist to get the most out of therapy. Remember, progress takes time and becomes the main character in your recovery journey. Framing therapy will help you in building positive strategies and learn new skills.

11. Unveil your emotions after each session

Therapy is a life-changing experience. During a session, there are high chances of feeling burdened due to emotions and past experiences.

Therefore, unveil your emotions after each session so that you can fill the blind spots you never found. Be gentle and make sure you understand the process so that you can nurture your spirit and mind.

12. Be patient and don’t worry about the clock

While entering into the therapy, stop worrying about the clock instead try to be your authentic self so that you can express yourself. Moreover, try to dedicate those 50 or 60 minutes to yourself so that you can heal and come out of therapy even stronger.

13. Maintain a journal

After coming back from therapy sessions, pen down your experiences, learnings, and important things that you have discussed with your therapist. Try to practice the skills that you have learned during the session.  Moreover, you can also pen down the experiences, emotions, and challenges that you regularly face to track down progress.

ADDITIONAL TIP: In some cases, patients are uncomfortable in looking at the therapists or worry about their own appearance. In such conditions, ask your therapist and hide your front camera. It will help you with focusing the discussions rather than looking at your own facial expressions, postures, or feeling uncomfortable with the messy look.


I hope this blog helps you with the 10 best and most useful tips to make the most out of your therapy sessions. Comment down and share your experiences of your first therapy session.

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Thanks for reading!

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About The Author

Aayushi Kapoor
Aayushi Kapoor

Aayushi is a Content Creator at Calm Sage. She holds a Bachelor’s degree in Food Technology and a Master's Degree in Clinical Nutrition. Her constant interest in the improvement of mental health, nutrition, and overall wellness embarked upon her career as a “full-time educational writer.” She likes to make an asynchronous connection with her readers. Her mantra for living life is "What you seek is seeking you".


  1. mariya jonsan
    mariya jonsan

    Some time i also feel very low and stress in my daily life , and planing to take online therapy during this covid-19 period . Here you are explaining such a nice tips hope it works for me.

    1. Akanksha Soni
      Akanksha Soni

      We appreciate the step. If you need our help, mail us at support@calmsage.com

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