How to Get More Out of Therapy

Therapy is a tool for healing and growth, but sometimes we can feel stagnant or stuck. When this happens, the real work often happens between sessions. If you’re looking to deepen your progress, here are some simple yet effective ways to make the most of your time in therapy.

Think About What You Discussed Throughout the Week

It’s easy to leave a session and immediately dive back into daily life, but reflecting on what you talked about can solidify your insights.

Journal about it: Even just a few minutes of writing each day can help you process emotions and gain clarity. In fact, studies show that journaling can reduce stress and improve mood by helping your brain organize thoughts and regulate emotions.

Talk to someone you trust: Sharing a takeaway from your session can help reinforce your learning and even open up new perspectives.

Pick a reflection time: Set aside a few quiet moments each day—maybe during your morning coffee or evening walk—to revisit key moments from your session.

Practice What You Talked About

Insight is powerful, but action creates change.

Schedule time to try coping skills: Whether it’s deep breathing, a grounding exercise, or saying “no” to something small, practice makes it easier over time. Breathing exercises and grounding skills can often feel pointless to clients, but these activities have been shown to activate the parasympathetic nervous system, which helps reduce anxiety, lower heart rate, and promote a sense of calm and emotional regulation. The more you practice, the more effective they are.

Write down a helpful phrase: Maybe your therapist said something that really clicked, write it on a sticky note or keep it in your phone to repeat to yourself.

Ask for support: Let someone close to you know what you’re working on. A gentle reminder from them can help you stay on track.

Do a Little Extra Research

Sometimes a session sparks curiosity or brings up something you want to understand more deeply.

Look up a concept you discussed: Understanding more about something like boundaries, trauma responses, or attachment styles can make your work in therapy more meaningful.

Listen to a podcast: There are many great mental health podcasts that explore common therapy topics in an approachable way.

Start a book: If your therapist recommended a book, give it a try or find one on your own that resonates.

Notice How You Feel

Awareness is the foundation for change.

Track your emotions and thoughts: Write down anything that stands out, especially if something your therapist said resurfaces during the week, or you notice a positive or negative reaction to something that happened.

Take note of distressing thoughts or memories: These can be important to bring up next time. Therapy is the safest space to unpack what might feel too heavy to carry alone, and it’s very easy to forget these moments over time.

Contact Our Office Today

Therapy is more than just a one-hour conversation each week, it’s a process. The more intentional you are in-between sessions, the more transformative your experience can be. Start small, and you’re likely to see bigger results. If you would like to get started on your therapy journey, you can reach out to Wasatch Family Therapy by texting or calling 801.944.4555 or filling out this form.