Starting therapy—or continuing it—takes commitment. The process of therapy involves time, effort, and resources, so it is important to ensure that you are getting the most out of each session. Whether you’re seeking therapy for trauma, support for anxiety, or help with another challenge, being intentional about how you approach your sessions can make them even more meaningful. You don’t need to do anything elaborate, but a little preparation can help you feel more grounded, engaged, and ready to make progress.
Here’s how to prepare for your therapy session in a way that helps you get the most out of it.
1. Take a Moment to Reflect
Before your session, take a few minutes to check in with yourself. Ask:
- What has been on my mind this week?
- Have I noticed any patterns in my emotions or behaviors?
- Are there any specific situations, thoughts, or feelings I want to talk about?
You don’t need to have everything perfectly organized—therapy is about exploration—but coming in with a general sense of what’s been happening in your life can help guide the conversation.
2. Tune Into Your Emotions
It’s common to walk into therapy feeling overwhelmed, unsure, or even disconnected. Noticing where you are emotionally can be a helpful starting point. Try to focus your attention inward, and ask yourself:
- How am I feeling right now?
- Is there something I’ve been avoiding thinking or talking about?
- What emotions feel strongest for me today?
If you’re struggling to put your feelings into words, that’s okay. Therapy is a space to figure things out, and your therapist can help you explore what’s coming up for you.
3. Consider What You’d Like to Focus On (But Stay Open to the Process)
Some people like to come into therapy with a plan, while others prefer to let the session unfold naturally. Either approach is acceptable and can bring about positive change. If you have something specific you want to work on—whether it’s a recent conflict, symptoms of anxiety, or processing past experiences—it can help to jot down a few notes beforehand.
It’s okay and normal if you have trouble identifying a topic you want to focus on. Your therapist is trained to guide the conversation, and sometimes the most important insights come from unexpected places.
4. Be Honest With Yourself and Your Therapist
One of the most valuable things you can do in therapy is be honest—both with yourself and with your therapist. You don’t have to share everything all at once, but being open about your thoughts, feelings, and struggles will make your sessions more effective.
If you’re feeling stuck, hesitant, or even resistant to therapy, let your therapist know. Those feelings are a normal part of the process, and talking about them can actually help you move forward.
5. Create a Calm, Focused Space for Your Session
If you’re attending an in-person session at our Kingston location, try to give yourself enough time to get there without feeling rushed. If your session is virtual, set up in a quiet, comfortable space where you won’t be interrupted. Consider putting your phone on silent and minimizing distractions so you can be fully present.
It can also help to take a few deep breaths before your session starts. Even if you’re feeling anxious, a small moment of mindfulness can help you enter therapy with a clearer, more open mind.
6. Give Yourself Time to Process Afterward
Therapy doesn’t end when the session does. Afterward, take a few moments to reflect on what came up. You might want to:
- Journal about what stood out to you
- Take a walk to process your thoughts
- Engage in a calming activity, like listening to music or practicing mindfulness
Therapy can bring up a lot of emotions, and it’s important to be gentle and kind with yourself afterward. Progress isn’t always immediate; instead, every session contributes to the bigger picture of your healing.
Final Thoughts: Show Up as You Are
The most important thing you can do to prepare for therapy is simply to show up—physically, emotionally, and mentally—exactly as you are. There’s no “perfect” way to do therapy, and you don’t need to have everything figured out before you walk in the door.
At Centre Wellness in Kingston, we offer in-person therapy for a range of concerns, including therapy for anxiety, therapy for trauma, therapy for burnout and stress, therapy for grief and loss, and support for many other challenges. If you’re looking for a space to explore your thoughts and emotions with the guidance of a skilled therapist, we’re here to help. Click here to view our availability and book an appointment today.
