What to Expect from Therapy in Wisconsin or Illinois
Even if you’ve been to therapy before, it can be hard to know exactly what to expect from the process, let alone from a specific therapist. When you’re clear about what therapy is - and isn’t - what you want from it and what it can do for you, you are much more likely to make an informed decision about this kind of investment in yourself and how you want to move forward with the process.
How Long Does Therapy Take?
There are several things that can have an impact on how long you might expect to attend therapy sessions before you achieve your goals. Two of the most significant factors are the type of issues you bring in and the frequency of your sessions.
The issue - or issues - that you bring to therapy will definitely influence how much time you’ll need to invest before you satisfactorily resolve them. The more complex or nuanced an issue is, the more time you will need to devote to understanding it, processing difficult emotions, and reaching resolutions. Conversely, more straightforward issues with a single focus and a clearly identifiable goal will take much less time to work through.
The frequency and timing of sessions also has an impact on how long you can expect to engage in therapy before you notice results. For example, if you decide to schedule therapy sessions on a biweekly basis (every two weeks), or less frequently, it’s more challenging to sustain a clear sense of direction and the momentum needed for noticeable change, though change is certainly still possible on this kind of schedule. When sessions take place on a weekly basis, by contrast, clients often notice positive results earlier in the process and tend to spend a shorter period of time, overall, in the therapy process. Alternatively, it can also be helpful for some clients to use therapy sessions as a place for less frequent, but still periodic support for their ongoing personal growth.
It’s also true that your needs for session frequency and length of treatment will likely change over time as you build on progress and take on new challenges along the way. For that reason, it is a good idea to talk with your therapist on an ongoing basis about how the process is going and what your needs are regarding time between sessions and time in therapy.
What Will We Do in Sessions?
Psychotherapy is generally referred to as “talk therapy,” which means, sessions are generally spent - - you guessed it - - talking. What you talk about - and how you talk about it - is the substance of the process. That process will vary depending upon the theoretical foundation your therapist uses, as well as the specific interventions they may call upon in your work together.
Each therapist will have a somewhat different style that is unique to them as an individual. Some therapists may be fairly quiet and encourage you to talk about whatever is important to you. They may interject questions or reflections to help guide you to greater self-awareness or insights, or they may respond to you with a longer statement about what they hear you struggling with as you talk. Other therapists may be more structured in their sessions, setting out an agenda to get started and then working through each item on the agenda as the session progresses. Either way, the best therapists tend to ask great questions as they go along. Questions that are not based on the therapist’s curiosity or need for further knowledge, but rather inquiries that challenge you to go deeper or to explore parts of the story that you’re avoiding.
Beyond this core process, a therapy session might also include discussion of your goals, collaboration on a treatment plan (which will develop and change over time), progress made so far, and a summary or a plan that is discussed at the end. Some therapists may assign “homework,” or tasks and exercises for you to complete between sessions.
How Will I Know If I’m Making Progress?
As I’ve discussed elsewhere, therapy is a dynamic process that is uniquely individualized. It can be very difficult to “do therapy” on a specific timeline, because each person’s goals and needs, as well as psychological makeup, will be different and will directly impact your growth and healing. Along the way, as the process unfolds, there may be times when you feel worse, or more lost than ever, and uncertain whether you will ever better. This is an important and necessary part of the process that leads to positive outcomes. Therapy can be emotionally difficult. It can bring up painful psychological material and challenge you to accept or consciously respond to complex life circumstances.
So, if you’re still feeling badly, or worse, as you engage in therapy, how do you know if you’re making any progress at all? Often, the first place people look for progress in therapy is symptom reduction. Are you less tense or fatigued? Do you sleep better? Is your mood brighter and more hopeful? Do you spend less time worrying? The problem with a singular focus on symptom reduction, however, is precisely because therapy can sometimes make things feel worse before they feel better. At the conclusion of therapy you should be able to measure symptom reduction and see clearly that it was helpful, but that’s not the best place to start when you’re still in the midst of the process. A better approach is to first focus on the less objective measures. These include:
Developing greater insight into the problem,
Learning and implementing new coping skills,
Gaining clarity about the entrenched beliefs or behavior patterns that have been making the problem worse, and,
Understanding yourself better so you can harness your strengths for your better good.
These are things that are much more difficult to measure than symptom reduction, but they are the first signs in the therapy process that will tell you whether you’re on the right track.
What If It’s Not Working?
If you’ve committed to the process and you’ve attended several sessions, but you feel there hasn’t been any progress, it’s time to reassess. Have a conversation with your therapist about how you feel things are going and what your expectations are for the timeline and the outcome of your therapy. Your therapist will have experience and knowledge that will help steer the process towards better results. This might require adjusting the treatment approach, changing the frequency of sessions, undertaking a different set of interventions altogether, or reevaluating therapeutic fit. In any case, having an open and honest conversation about the process can be an important part of the process itself and a necessary step toward progress.
Finding the Right Therapist in Wisconsin or Illinois
Now that you have a better idea of what to expect from therapy you can move on to assess individual therapists to see if they might be a good fit for you and your issues. If there are things that sound like a poor match for your needs, your personality, or your level of comfort with the therapist’s style, you can discuss these with a potential therapist even before you get started. At the same time, if you start with someone and feel that something isn’t working, you can discuss this with your therapist so that they can adjust your treatment plan and/or their approach.
If you’re still feeling stuck, feel free to give me a call at (920) 944-9700 or schedule a free consultation so we can talk about what you’re looking for. I’m happy to hear about what is happening in your life and help direct you to the right person or resources. And if you’re looking for help with anxiety, depression, chronic stress & burnout, work-life balance, career transition, or financial wellness, you can read more about how I can help with these issues by clicking here.
