If you’re new to therapy, or even if you already have an established relationship with a therapist, the following suggestions can help you to ensure the success of your time in therapy.
 Find the right fit:
A trusting, clinical relationship with your therapist is one of the key factors that leads to improvement. Find someone with whom you have a good connection. Specifically, look for these traits - respectful, friendly, compassionate, and honest. Equally important, make sure to find a therapist who uses an Evidence-Based treatment modality.
 Make clear therapy goals, and check in on them regularly:
Goals are the road map to therapy success. The best goals are SMART: Specific, Measurable, Attainable, Realistic, and Time-Specific.
 Give it time:
Lasting change takes time. Be patient with yourself and the process. Keep an open mind and connect with the experience. It will be worth it!
 Speak up:
Talk about therapy - what you love, like, dislike, agree with, disagree with, the interaction between you and your therapist, etc. Your feedback is essential to the therapy process. If you found a new skill to be helpful, say so! If you have a question or a concern about the therapy process, please ask! Therapy should be collaborative process between you and your therapist.
 Do the work:
Therapy is more than the time you spend in the therapy office. Practicing skills and implementing plans discussed in therapy is what solidifies new insights and solutions. Make it a priority and attend regularly. Make a commitment to prioritize this part of your schedule. The more frequently you attend therapy, the more quickly you should begin to experience positive change, healing, and balance in your life.
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