How to Increase the Likelihood of Progress In Therapy

I often receive questions from clients like, "How do I give myself the best chance of seeing progress? What can I do to help ensure my treatment is fruitful? How do I begin to see change?" To which, I usually respond by explaining that this very question reflects a mindset that will be incredibly supportive for growth as it shows an understanding of your active role in the process.

While the journey of therapy is different for every individual, scientific data shows that several factors can increase the likelihood of seeing progress. Whether you're interested in starting therapy or are already in the midst of treatment, some of the ideas I'll share below may be helpful to keep in mind or introduce into your sessions.

1. Regularly Talk to Your Therapist About Your Goals, Needs, and Expectations

This is a valuable conversation to have at any point during treatment. Your needs and goals can shift as your life changes or as the initial goals you set are met, and new ones arise. Additionally, some individuals may prefer sessions that are more skill- and learning-based, while others may enjoy engaging in reflective conversation. Being open with your therapist about your needs and expectations for each session may help them guide your time in a way that will be most useful for you. This can be particularly effective in helping you see the changes you wish to experience.

2. Find Someone With Whom You Share a Positive Working Relationship

While it may sound simple, finding a therapist with whom you share a safe, comfortable, and positive working relationship is a significant factor contributing to success in therapy. Data consistently shows that one of the most important predictors of progress is the therapeutic alliance between the client and the therapist—more so than the type of treatment method used or the therapist’s professional qualifications.

When searching for a provider, consider asking the therapist if they are willing to do a brief phone consultation before scheduling an initial appointment. This gives you an opportunity to ask questions about their approach or therapeutic style. If you're already in therapy, consider discussing any concerns you may have about the working relationship with your therapist. This will allow you both to address any issues and ensure the best path forward.

3. Embrace Vulnerability

Opening up to your therapist can often feel challenging. Like in many other relationships, it is normal to take time to establish a foundation of trust. Many therapists are aware of this process and will take an active role in helping build that rapport with you. However, therapy is also a great space to challenge yourself with new levels of vulnerability that may be outside your comfort zone. When you are honest with your therapist about what you're experiencing both inside and outside of sessions, they can guide you through processing these emotions which promotes healing, greater self-awareness, emotional release, and trust within the therapeutic relationship.

4. Take Initiative

While therapy provides a wonderful space for improving emotional well-being, it can be even more effective when combined with growth-promoting resources outside of sessions, such as books, podcasts, blogs, wellness practices, journaling, and reflective conversations with trusted people. Being intentional and proactive about learning, cultivating curiosity, and creating space for reflection outside of sessions can have a catalyzing effect on your well-being and growth. Additionally, this will likely produce great conversation topics to bring into your therapy sessions, where you can explore further how to apply what you’re learning to your own life.

5. Narrow Your Search

Lastly, if you are thinking about beginning treatment, you might seek a therapist who specializes in the area for which you are seeking treatment. There are many therapists trained in addressing certain concerns such as anxiety, trauma, divorce, chronic pain, and more. While it's not always necessary for your therapist to have specialized expertise in a particular area, it can help guide your search if you’re interested in treatment for a specific issue. You can often find a therapist's specialties listed on their website, Psychology Today profile, or by asking about their experience working with the specific concerns you want to address in treatment.

Stubbe D. E. (2018). The Therapeutic Alliance: The Fundamental Element of Psychotherapy. Focus (American Psychiatric Publishing), 16(4), 402–403. https://doi.org/10.1176/appi.focus.20180022

Thomas P. (2016). Health is wisely sharing vulnerability. London journal of primary care, 8(3), 33–34.
https://doi.org/10.1080/17571472.2016.1193590