How to Get the Most Out of Therapy: A Guide to Real Change

Let’s be real—starting therapy is a big step. You’re probably looking for answers, hoping for relief, or maybe just needing a place to unload everything swirling around in your mind. Therapy can be life-changing, but like anything else, how to get the most out of therapy depends on what you put into it. So, if you’re going to take the plunge, why not make each session as impactful as possible?

At Menachem Psychotherapy Group, we believe therapy works best when you’re actively engaged. It’s not about just showing up; it’s about showing up ready to dive in, explore, and grow.

Here’s How to Get the Most out of Therapy

1. Get Clear on Why You’re There

The more you know why you’re in therapy the more you’ll get out of it. What are you hoping to achieve? Maybe you have specific goals in mind like reducing anxiety, managing stress or improving relationships. Or maybe you’re not sure yet and that’s okay too.

If you’re not quite sure spend some time reflecting. Think about why you picked up the phone to book that first appointment or what made you think of therapy in the first place. Having even a loose goal will give you and your therapist a bit more direction.

2. Be Real—Even When It’s Hard

Honesty is huge in therapy. Your therapist is there to listen without judgment so be open. Therapy is your space to bring up things you wouldn’t say anywhere else.

You may want to hold back or present a certain image especially if you’re used to putting on a “strong” face. But remember therapy is a place where you don’t have to do that. Honesty allows your therapist to understand what you’re going through and offer the best guidance. The more you’re honest the deeper you can go.

3. Commit to the Process

Therapy isn’t a quick fix—it’s a process. It might take a few sessions (or more) to feel comfortable, and even longer to start seeing noticeable changes. Just like working out or learning a new skill, progress builds over time.

Give yourself permission to be patient. It’s easy to get frustrated if results don’t come right away. But the truth is, therapy works best when you’re consistent and committed. Trust that the work you’re doing, session after session, is laying the groundwork for real transformation.

4. Show Up Between Sessions, Too

The work doesn’t stop when you leave the therapist’s office (or close your laptop after a virtual session). Applying what you learn in therapy to your everyday life is key. Therapy is all about discovering tools, skills, and perspectives that can support you long after each session ends.

A good way to do this is to journal, reflect, or take notes after your sessions. Think about any new insights you’ve gained and how you might use them in real-life situations. If you’re working on handling stress, for instance, notice moments where you can practice new coping strategies. It’s about bringing the lessons of therapy into the real world.

5. Challenge Your Comfort Zone

Growth happens when you’re willing to step outside of your comfort zone. Therapy will often ask you to try new things or look at situations differently. That can feel uncomfortable, but that’s where the real change happens.

If your therapist suggests something that feels tough—whether it’s setting boundaries, exploring a painful memory, or rethinking a pattern—try to embrace it. Pushing yourself doesn’t mean diving headfirst into discomfort, but it’s about opening up to the possibility of change, even if it feels a bit scary.

6. Ask Questions and Seek Clarification

If you don’t understand something your therapist says, or if you feel unsure about a direction they’re suggesting, ask questions. Therapy is a two-way conversation. Your therapist might use certain terms or approaches that are unfamiliar, and it’s okay to ask them to explain.

Therapists appreciate when clients want to understand the “why” behind the work. Plus, when you’re informed and engaged, it helps you feel more connected to the process. If something isn’t clicking, bringing it up can make a big difference in your experience.

7. Track Your Progress (But Be Kind to Yourself)

In therapy, progress isn’t always linear. You might feel great for a few weeks, then suddenly hit a low point. That’s normal. Sometimes things get stirred up in therapy before they settle down. To help you see the big picture, keep track of small victories and shifts in your thinking or behavior over time.

Progress in therapy can look like new ways of responding to stress, improved relationships, or even just feeling more in touch with yourself. Every step forward counts. And when you hit a rough patch, remember that setbacks are a part of growth too.

8. Embrace Vulnerability

Vulnerability can feel awkward and even a little scary, but it’s a powerful tool for healing. Therapy is a place where you can let yourself feel the full range of your emotions without needing to put on a brave face.

Allowing yourself to be vulnerable opens the door to self-discovery. When you share your fears, insecurities, or pain, your therapist can help you navigate them in ways you might not have considered. In therapy, there’s no need to hide; embracing vulnerability is one of the most empowering steps you can take.

9. Prioritize Self-Compassion

Therapy often brings up difficult feelings, and it’s easy to get frustrated with yourself along the way. Maybe you wish you could “just get over it” or handle things differently. In those moments, remember to be kind to yourself.

Self-compassion isn’t about excusing unhealthy patterns; it’s about recognizing that change takes time. When you approach your healing journey with self-compassion, you’re more likely to make sustainable progress. Let therapy be a space where you can practice treating yourself with the same kindness you’d show a friend.

10. Celebrate Your Growth—Even the Small Wins

It’s easy to overlook small steps, but acknowledging them can keep you motivated. Every breakthrough, no matter how minor it seems, is a sign of growth. Did you manage to express your feelings better? Maybe you set a boundary, or perhaps you had a new insight into a recurring issue. Each of these is worth celebrating.

Therapy is a journey, not a sprint. Recognize that every step, even the tiniest, is moving you closer to your goals. Celebrating these moments can help you feel more empowered and remind you that progress is happening.

11. Stay Open to the Unexpected

Sometimes therapy will take you in directions you didn’t anticipate. You might start out thinking you’re there to address one issue and discover that something entirely different is at the root of it. That’s part of the process, and being open to these shifts can be hugely beneficial.

Trusting the process and staying open to wherever therapy leads can help you gain deeper insights and make the experience even more transformative. Therapy can be a bit of a journey into the unknown, but that’s also where the most meaningful growth can happen.

12. Don’t Be Afraid to Change Therapists if Necessary

Finally, remember that finding the right therapist is important. If you feel like the fit isn’t quite right, it’s okay to look for someone else. Therapy is deeply personal, and having a therapist you trust and feel comfortable with can make a big difference.

Ready to Begin Your Journey to Real Change? Let Menachem Psychotherapy Group Guide You

Taking that first step into therapy is courageous, and maximizing each session can bring powerful, lasting transformation. If you’re ready to dive in, challenge yourself, and truly grow, Menachem Psychotherapy Group is here to support you every step of the way. Our dedicated therapists are committed to helping you unlock insights, build resilience, and reach your personal goals. Let’s work together to make the most of your therapeutic journey—starting today. Reach out to Menachem Psychotherapy Group and begin creating the change you’re looking for.