5 simple ways to get the most out of your therapy sessions

Starting therapy can feel like a big step. For many people, it’s equal parts exciting and nerve-wracking. You’re carving out time just for you which is a safe space to make sense of what’s going on inside, to share things you might not say anywhere else, and to start untangling the patterns that keep you stuck.

Here’s something important to know: therapy isn’t just about what happens in the room but it’s also about how you show up for yourself before and after the session.

The more intentional you are, the more deeply the process can work for you.

Here are 5 gentle ways to prepare so you can make the most out of each session:

1. Pause and reflect beforehand

Even if it’s just for a couple of minutes, take a breath before your session and check in with yourself. Ask:

• What’s been weighing on me lately?

• Where have I felt strong emotions this week?

• What do I wish I understood about myself right now?

You don’t have to arrive with all the answers—just noticing where your mind and heart are at can give us a great starting point.

2. Bring your notes or journal

Life moves quickly, and it’s easy to forget the small but important moments that come up between sessions. Writing things down (even brief notes), means those moments won’t get lost. Maybe you had a conflict at work, a moment of clarity during a walk, or a spiral of anxious thoughts. Bringing those into the room gives us more to work with together.

3. Set a gentle intention

Think of an intention as a compass—it doesn’t lock us into one direction, but it gives us a sense of where you’d like to go. For example:

• “I want to unpack why I’ve been feeling so drained.”

• “I want to talk about how I reacted in that conversation.”

• “I just need a space to let it all out today.”

Whatever your intention, it helps create focus and makes your time feel meaningful.

4. Allow yourself to be honest

This one can be tough. Sometimes the hardest thing to say in therapy is the truth about how you’re really feeling.

Or even: “I don’t know what I’m feeling.” That’s okay too.

Therapy isn’t about having the “right” words. It’s about showing up as you are. Honesty (even about the discomfort) is where healing starts.

5. Give yourself a little time afterwards

Sessions can stir things up. Sometimes you leave feeling lighter, and other times you leave feeling raw or thoughtful. Both are completely normal.

If you can, give yourself some space after your session. Take a short walk, sit quietly with a cup of tea, or jot down a few reflections. It helps what we’ve explored settle in, instead of rushing straight back into the noise of everyday life.

Final thoughts

Therapy is your space—it unfolds at your pace, in your way. Preparing for sessions isn’t about “doing therapy right,” it’s about creating small rituals that help you get the most out of this time you’re giving to yourself. And that, in itself, is an act of care.

If you'd like to start the process of therapy, feel free to reach out to me via email at info@therapywithkelly.co.za or book directly here: