Therapy is a powerful tool for navigating life’s challenges. If you have decided to attend therapy, you may wonder what is next. Therapy is a conversation. There are times when that conversation may be happy and energizing and times when it may be emotionally challenging. In the therapeutic space, this conversation is designed to help you find your strengths, heal, and grow.
Therapy is collaborative.
You are not alone if you feel awkward talking to a new person about important life details, but the best way your therapist can help you is to get to know you. No one knows you better than you. It is okay to let your counselor know if you struggle to talk about hard things; they are there to help.
Honesty is the most helpful policy.
We all feel regret when we do not show up for ourselves. Our culture can be critical. Therapy is your non-judgmental space; your therapist accompanies you with compassion while you heal. You can feel confident that your therapist is on your side and will work with you to find the resolution you need.
It can be helpful to make benchmarks for change. Most people go to therapy expecting to feel better, but that can take some time. Collaborate with your therapist to set small, attainable goals in your sessions together. If you mess up, don’t give up. Life is complicated. If your goals don’t work out, be honest with your therapist. They can help you identify barriers and adjust goals to fit your needs.
Take time after your therapy session to absorb the process.
The outdoor space at The Refuge Center for Counseling is designed to help you make the most of your therapy experience. Movement, fresh air, and sunlight can be healing. If you need to move after a session, there is a labyrinth and walking trail. If you would like to sit and reflect on your session, there is an outdoor prayer chapel in the “backyard” area and plenty of open-air seating on the patio to meditate or relax. Your therapist can help you understand how to access these facilities and incorporate them into your therapeutic process.
Make use of time between sessions. Notice things in your everyday life that are working well or not working so well. Make a quick note to discuss your concerns throughout the week in your next session, and make time to address the goals you and your therapist agree on.
Therapy takes energy.
Schedule your session when you are not distracted. Make sure you have eaten and are hydrated.
Don’t be afraid to express negative emotions.
Our culture spends so much time teaching us how to repress our feelings and very little time teaching us how to express them. Teachers and parents take time to teach us how to say please & thank you, but when we get older & the conversations get harder, many people don’t know where to begin. Part of the therapeutic process is learning about emotions and communicating your feelings productively and in line with your values. Let your therapist know if you have trouble expressing how you feel. If you are stressed or anxious, talk to your counselor about how you feel. They are here to guide you through negative emotions.
Counseling offers a unique form of support that is transformative. At Refuge, your counselor will help you get the most out of treatment by working with you to achieve your goals.
