Preparing For Your Therapy Session

Jot down the things you'd like to talk about in the appointment. Take a few minutes right before the session to identify some things you'd like to bring up, or take notes throughout the week when important discussion topics come to mind. Either way, this can help you distill what you're struggling with and even glean new insights "by trying to use language to express your concerns," said Houyuan Luo, PhD, cognitive-behavioural therapist in Ontario, Canada. Additionally, preparing what you'd like to talk about can "ensure you're able to prioritise any key topics during your session," says therapist Annia Palacios, LPC.
Create a distraction-free environment. It's important to create a calm, comfortable environment for therapy, especially if you're doing teletherapy. "Therapy is your special time," says counselor Quanesha Johnson, LPC. "Make sure you carve out the space and time that will help you get the most out of your experience." Turn off notifications, put away your phone (if possible), and try to set yourself up in a private area where you can talk comfortably.
Keep a journal. "Journaling in between sessions can help you remember what happened, what worked, what didn't work, and maybe things that haven't been discussed but need to be discussed," says therapist Jessica Jefferson, MA, MS, LMFT. Keeping a journal can also help you track your progress and give you a space for positive affirmations, she adds.