To get the most out of psychotherapy, you have to be prepared for the process. This lens will help you prepare for beginning therapy, and make recommendations to assist you in maximizing the experience.
The work of therapy begins with a goal. What do you want to accomplish as a result of therapy? What do you hope will be different or better? How will you know you have gotten what you wanted?
What will you do between sessions to improve? (Most of the change will happen between sessions, based upon changes you make happen.)
I have been practicing as a Licensed Professional Counselor since 1979. See this page for my personal and professional bio:
Answer these questions
Write you answers on paper and bring them to your first session.
- Ask yourself, why am I going to therapy?
What do I hope will be different as a result of going to therapy?
Be specific about the differences; what will I be doing differently (doing more of) if this is successful? - Answer the "Miracle Question":
"Suppose our meeting is over, you go home, do whatever you planned to do for the rest of the day. And then, some time in the evening, you get tired and go to sleep. And in the middle of the night, when you are fast asleep, a miracle happens and all the problems that brought you here today are solved just like that. But since the miracle happened over night nobody is telling you that the miracle happened.
When you wake up the next morning, how are you going to start discovering that the miracle happened?
What else are you going to notice?
What would others notice?
What would you be doing differently or doing more of? - What would be the smallest noticeable difference as I am getting better?
- What will I be willing to do differently, or to try out, between sessions?
(Remember, one definition of "insanity" is doing the same thing over and over, and expecting a different result.)
If asked to read some information, will I do it?
If asked to try a new behavior, will I try it?
If asked to pay attention to how I feel and think, and what I do, and to make notes about that, will I cooperate?
Will I be willing to tell my therapist if I am uncomfortable with a recommendation?
Will I committ to always be on time for sessions, and to cancel only if absolutely unavoidable?
Great Stuff on Amazon
Good therapy, self-help books
Divorce Busting: A Step-by-Step Approach to Making Your Marriage Loving Again
Amazon Price: $10.98 (as of 07/10/2009) 
Change Your Life and Everyone In It: How To:
Amazon Price: $12.60 (as of 07/10/2009)
The Feeling Good Handbook
Amazon Price: $19.60 (as of 07/10/2009)
The Recovery Book
Amazon Price: $10.85 (as of 07/10/2009)
Links to therapy articles and resources
- Healing Depression Book
- Excellent book about depression, is available to read on line, at this link.
- Imadulation Stress Management CD
- Imagine*... alleviating stress symptoms by learning to relax! Stress Solutions%u2122 Hypnosis CD for learning STRESS MANAGEMENT This audio explains the mechanism of the stress response and how it affects your physiology. With this stress management program, you will discover a wealth of knowledge about stress, and how to achieve relaxation through guided meditation and relaxation techniques. From stress in the workplace, to stress related illnesses, to stress in your home life, this audio will help you alleviate stress symptoms and learn relaxation techniques for stress relief. It teaches how stress can ultimately be eliminated using simple breathing techniques. Website has audio sample clips for preview
- Effectiveness of Therapy
- Martin Seligman Review of 1995 Consumer Reports article on therapy effectiveness.
- Some Ways Counseling Can Help You
- Some of the benefits of psychotherapy.
- The psychTracker system
- FREE on-line mood tracker and journaling resource.
I use this resource myself.
The psychTracker system was created by Derek Wood of psychTracker, Inc. based on an earlier symptom tracking system called "A Mood Journal".
The psychTracker Journaling system is a unique journaling and charting system designed to help you track your moods and symptoms along with the environmental factors that affect them. The system consists of 6 daily elements and a weekly sheet that helps turn the daily charts into a simple report that provides both you and your mental health care provider with an easy overview of your progress.
When used consistently, this system can be of tremendous help in managing your symptoms and can act as a tool to help in the therapeutic process. One thing you'll notice about this system is the adaptability it offers. For example, the daily charting boxes offer several different ways to track your symptoms. - myGoals.com
- Great advise and assistance on setting and achieving your goals.
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