Therapy is a vital tool for maintaining mental well-being, but making the most of a 60-minute session can feel challenging, especially for first-timers. Many may feel intimidated or unsure of what to expect, but with the right approach, these therapy sessions can become a productive and transformative part of your mental health journey. We spoke to Dr. Gorav Gupta, CEO & Senior Psychiatrist at Tulasi Healthcare, Gurugram, as he shared his insights on how to fully utilise the time and get the best out of each session. Keep reading to learn more.
1. Come Prepared
Preparation is key to ensuring a productive therapy session. Dr. Gupta emphasises the importance of reflecting on your thoughts and experiences before arriving: “Take some time to think about the issues you want to discuss. Writing them down helps provide direction.” By preparing in advance, you avoid wasting precious time figuring out what to talk about, allowing the session to focus on more meaningful discussions.
2. Set Clear Goals
According to Dr. Gupta, having specific goals in mind can help guide the conversation and make the session more focused. He suggests: “Set goals for your therapy, whether it’s managing anxiety, improving relationships, or developing better coping strategies.” Setting these objectives beforehand allows both you and your therapist to work more effectively, ensuring that each session moves toward achieving those targets.
3. Be Open And Honest
Therapy is a safe, judgement-free space where honesty is essential. “Don’t hold back,” Dr. Gupta advises. “Even if discussing certain topics makes you uncomfortable, being open is crucial for breakthroughs.” Many people, particularly those new to therapy, may feel the urge to withhold certain feelings or thoughts. But true healing happens when you can be completely transparent with your therapist.
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4. Engage Actively
Active engagement in therapy is more than just speaking; it’s about participating fully. “Ask questions, seek clarification, and provide feedback,” Dr. Gupta suggests. Engaging in this way creates a more collaborative relationship with your therapist, fostering a better dynamic and allowing you to feel more in control of your therapeutic journey. Active engagement also means voicing concerns when something isn’t working. Let your therapist know if a particular technique or conversation feels unproductive. Tailoring the session to your needs ensures that future sessions become more effective.
5. Reflect And Implement
The work doesn’t stop when the session ends. Dr. Gupta stresses the importance of post-session reflection: “Take time to reflect on what was discussed. Journaling your thoughts can reinforce the therapeutic process.” Reflecting on the session allows you to better understand the insights gained and consider how they apply to your everyday life.
Equally important is implementing the strategies discussed during therapy. If your therapist provides exercises or coping mechanisms, make an effort to incorporate them into your routine. “This not only aids progress but also gives valuable feedback for future sessions,” Dr. Gupta adds.
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As Dr. Gorav Gupta points out, “Therapy is a journey, not a quick fix.” The more you invest in the process, the more rewarding it will be. Following these expert tips will ensure that you’re making the most of your time in therapy.
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