What works in therapy

By Jayne Dales-Tibbott

Where are many factors that contribute to successful therapy and each co-created therapeutic relationship will have its own unique dynamics that are helpful and healing. Here are some common considerations that will help you to get the best from therapy.

• take time to find the right therapist before getting into the work

• allow yourself time to get to know the therapist, to feel more comfortable and to begin to build trust and safety

• know that you are doing this for you; that it is a gift not a failing

• trust the process. Try not to be prescriptive or hold rigid expectations

• do not be hard on yourself or be self-critical. There is no right or wrong way.

• know that it is your confidential space. You do not have to share its content with anyone else.

• be as open and honest as you can be. If something about therapy or the therapist is bothering you or upsetting you, try to talk about it. The right therapist will engage helpfully and non-defensively with you.

• commit to the process. Stay interested in what this means for you. Allow yourself the time and space.

• Don’t stay with the wrong therapist. If you really feel after time that the type of therapy or the relationship is not working for you, talk about it and consider the most helpful options for you.

Jayne Dales-Tibbott

Psychotherapist/Clinical Supervisor