How to Get the Most Out of Your Therapy Visits

Simple Strategies to Make Every Session More Meaningful

Therapy is an investment—of your time, energy, and emotional vulnerability. Whether you're managing anxiety, navigating relationships, processing trauma, or simply seeking greater self-awareness, therapy works best when you're actively engaged in the process.

At Elite Therapeutic Services, we help clients across Stony Brook, Long Island, and throughout New York State get the most value from their therapy experience, whether in-person or through our telehealth services. Below, we’re sharing therapist-approved tips to help you show up—not just physically, but mentally and emotionally.

1. Be On Time, Every Time

Starting with a practical one: showing up on time (or early) matters more than you think. It gives you a few minutes to settle in, ground yourself, and transition from your daily life into a therapeutic headspace. It also communicates respect for both your time and your therapist’s.

Telehealth tip: Test your connection, lighting, and privacy beforehand so your session begins smoothly and without stress.

2. Create Mental Space Before You Arrive

Instead of jumping from one task to your therapy session, take 5 minutes beforehand to clear your mental clutter. Silence notifications, pause work thoughts, and breathe deeply. This transition helps you be present and focused—two ingredients that make therapy more impactful.

Try asking yourself:

• “What’s been weighing on me?”
• “Is there something I’ve been avoiding?”
• “What do I want to get out of today’s session?”

3. Keep a Running Therapy Journal

It doesn’t have to be fancy—just a place to jot down insights, emotions, or questions between sessions. This helps you track progress, bring up meaningful topics, and bridge the gap between appointments.

Clients at Elite Therapeutic Services often use journaling to explore:

• What triggered strong emotions this week
• Recurring thought patterns they want to discuss
• Wins or personal growth they’ve noticed

Even just 2–3 bullet points can create rich material for your next session.

4. Be Honest—Even When It’s Uncomfortable

Your therapist is trained to hold space for all parts of your experience—even the messy, contradictory, or vulnerable ones. Therapy works best when you’re transparent about how you're feeling, even if that means saying, “I’m not sure this is helping,” or “I feel stuck.”

Honesty opens the door to deeper healing. If you're feeling guarded, distracted, or hesitant, share that too—it may reveal important dynamics worth exploring.

5. Set a Mini-Goal for Each Session

While therapy is a long-term journey, each session is an opportunity to work toward a goal, no matter how small. It could be:

• Gaining insight into a specific interaction
• Practicing a new coping skill
• Exploring a recurring fear or memory
• Processing a difficult emotion

Let your therapist know what you’re hoping to get out of the session—it helps guide the work and keeps you focused.

6. Do the Homework—But Don’t Stress If You Don’t

Not all therapists assign homework, but when they do (especially in CBT or trauma-informed therapy), it’s designed to reinforce what you’re learning in session. Completing small practices like journaling, thought tracking, or mindfulness exercises can speed up your progress.

Can’t complete it one week? That’s okay, too. Reflecting on why can be just as therapeutic as the exercise itself.

7. Reframe Therapy as a Collaborative Relationship

Your therapist isn’t there to “fix” you—they’re your partner in emotional growth. When you approach therapy as a two-way collaboration, you’re more likely to speak up, ask questions, and take ownership of your progress.

At Elite Therapeutic Services, we encourage all clients to think of therapy as an empowering space, not a passive one. Your voice and experience are central to the process.

8. Practice Self-Compassion Between Sessions

Some sessions may leave you feeling energized. Others may leave you emotionally raw. All of it is normal. The key is to practice self-compassion in the days that follow.

Try these simple supports:

• Take a walk or move your body gently
• Write yourself a kind note
• Listen to calming music or meditate
• Limit rehashing heavy conversations with others

Allow space for integration—it’s often when the real change begins.

9. Choose the Right Therapy Format for Your Lifestyle

Whether you’re in Queens, Suffolk County, or anywhere across New York, you deserve therapy that fits your schedule and comfort level. Our telehealth therapists make high-quality mental health support more accessible—especially for busy professionals, parents, or clients navigating physical limitations or social anxiety.

With online therapy, many clients feel more relaxed and open, which can lead to more meaningful progress in less time.

10. Know What to Expect and What You Deserve

Therapy isn’t about having all the answers—it’s about learning to ask better questions and showing up for yourself with curiosity and care. If you’re not sure what to expect, check out our post: “What to Expect in Therapy: A Guide for First-Timers”

Remember: Therapy should feel safe, respectful, and tailored to you. If you ever feel like it’s not working, we’re here to help you find the right fit within our diverse team.

Elite Therapeutic Services: Your Partner in Growth

From anxiety and depression, to LGBTQ+ affirmative therapy, grief support, or family counseling, our licensed therapists in Stony Brook, New York are here to help you heal in a way that honors your experience and values.

We’re proud to offer:

• Telehealth therapy across all of New York State
• A range of specializations—from EMDR to CBT to Mindfulness Therapy
• Insurance coverage through 1199-SEIU, Aetna, United Healthcare, Cigna, Medicare, and more

Serving Long Island, Queens, Suffolk and Nassau Counties, and beyond