Getting the most out of your therapy sessions

If you're like me, I used to go into therapy sessions unprepared and would just discuss what came to mind instead of really focusing on things. My memory isn't great, especially if I don't write things down RIGHT after an appointment. All of these things are merely suggestions that help me. This could help your therapist help you more. Enjoy.

Re-order the questions below however you like, but this is how the sheet was presented to me. I would start with #5 (if applicable) because you're building on what happened in your last session.
Order: 5, 2, 3, 1, 4.

I highly recommend you complete this sheet throughout the week and perhaps type it up after all of your notes have been made. Take a copy to your therapist so he/she can follow along with you. Take notes during the session. If you wait until this last minute as I typically do, it can take upwards of an hour which can be daunting for a lot of people. Once your therapy session is complete, type out your notes in a different color and print for your records. Add to your log. Of course this can be tweaked to fit your needs. A clean copy for you to copy and paste to a word document is available below.

Be conscious that most, if not all, of us only have an hour with our therapist, so use your time wisely.


1. What problems do I want my therapist’s help in solving today? What is the name of the problem? (for example, problem at work, problem managing at home, problem with my brother, problem with anger)
Specifically identify the problem and stay on topic. If you trail off as I tend to, either make a note yourself or ask your therapist to make a note to come back to it. Ask your therapist to help you stay on topic.


2. How have I been feeling this week compared to other weeks?
This question is the hardest for me because my days run together and I really don't keep a log. Keep a log! Identify possible trends which cause triggers.

3. What happened this week that my therapist should know about? (both positive and negative things)
This is important and this is where the log mentioned in #2 can help. Perhaps these negative things are the specific problems you can talk about when answering question #1. It also keeps you mindful that positive things can and do happen. Things aren't always so ho-hum.

4. What’s coming up between now and my next therapy session that my therapist should know about?
This can also focus on the positive and negative. If you have something stressful coming up, say a medical test, you can mention this. Your therapist could help ease your mind.

5. What did I get done for homework? What did I learn? Is there anything I want to continue doing? Did have any problems getting my homework done?
You should be doing things every day to aid in your healing. This sheet itself can be homework. You can ask your therapist what he or she would like you to do between now and the next session. Mine has encouraged me to job search at times. He's encouraged me to read particular things. Whatever.

Clean COPY
1. What problems do I want my therapist’s help in solving today? What is the name of the problem? (for example, problem at work, problem managing at home, problem with my brother, problem with anger)

2. How have I been feeling this week compared to other weeks?

3. What happened this week that my therapist should know about? (both positive and negative things)


4. What’s coming up between now and my next therapy session that my therapist should know about?


5. What did I get done for homework? What did I learn? Is there anything I want to continue doing? Did have any problems getting my homework done?

Best,
John

Karen,

I think we all go through that. We have the intent, but there's that added effort. It's the same with counting calories on a phone app or something. Maintaining is tough, but as they say, if it's not hard to do, it might not be worthwhile.

Following this model, my sessions are much more organized and productive.

John

Trina,

Cool! Is there a template for your daily diary card? I wonder if it would be of benefit to me. Yes, you have a lot going on there.

The switching idea is intriguing. I wonder if my therapist is that committed. haha!

Best,
John