Therapy can be a transformative experience—one that helps you heal, grow, and better understand yourself. But like any journey, it works best when you actively participate in the process. Whether you’re new to therapy or returning after a break, knowing how to make the most of it can make a world of difference. We reached out to experienced Utah therapists to gather their top tips on how to make therapy truly work for you.
1. Be Open and Honest
One of the most common pieces of advice from Utah therapists is the importance of honesty. While it may feel uncomfortable at first, being truthful about your thoughts, feelings, and experiences is essential.
“Therapy is a safe space designed for openness,” says a Salt Lake City-based therapist. “You don’t need to impress your therapist—you need to be real with them. That’s where the real work begins.”
If you’re struggling to open up, let your therapist know. Even expressing that you’re feeling guarded is a valuable step toward progress.
2. Set Clear Goals
Going into therapy with a clear idea of what you want to achieve can help guide the process. Whether it’s managing anxiety, improving your relationships, or developing coping skills, goals help give therapy direction.
“Therapy without goals is like a road trip without a destination,” explains a therapist from Provo. “Setting small, achievable objectives helps track progress and keeps both you and your therapist aligned.”
If you’re unsure of your goals, don’t worry. Your therapist can help you define them during the first few sessions.
3. Stay Consistent
Consistency is key when it comes to therapy. Regular sessions help maintain momentum and build a strong therapeutic relationship.
“Skipping sessions or taking long breaks can interrupt your progress,” notes a Utah County therapist. “Even when it’s hard, showing up consistently builds resilience and trust in the process.”
If you’re dealing with a hectic schedule or financial concerns, talk to your therapist about options like sliding scale fees or virtual sessions.
4. Be Patient with the Process
Therapy isn’t a quick fix. Just like physical healing, emotional and mental healing takes time.
“Sometimes clients expect big changes right away,” says a therapist in Ogden. “But therapy is more about slow, sustainable growth than instant solutions.”
Celebrate the small wins, and remember that even setbacks can be part of progress. Trust the journey, and give yourself grace as you grow.
5. Do the Work Between Sessions
What you do between therapy sessions can be just as important as what happens during them. Journaling, practicing mindfulness, applying new coping strategies, or completing assignments your therapist suggests can enhance your experience.
“Therapy is most effective when clients take what they learn and use it in real life,” says a licensed clinical social worker in Park City. “Even five minutes a day of reflection or practice can make a difference.”
Take notes during or after sessions, and set aside time to think about what you discussed.
6. Give Feedback
A good therapist will welcome your feedback, whether it’s about what’s working or what’s not.
“Therapists aren’t mind readers,” emphasizes a counselor from Logan. “If something doesn’t feel helpful or if you’d like to try a different approach, let us know. It’s your therapy—it should work for you.”
Therapy is a collaborative process. By speaking up, you help shape your experience into one that truly supports your needs.
7. Build a Connection with Your Therapist
The therapeutic relationship is one of the strongest predictors of success in therapy. Feeling safe, seen, and supported by your therapist creates a foundation for meaningful work.
“If you don’t feel a connection after a few sessions, it’s okay to explore other options,” advises a therapist in St. George. “Therapists are trained professionals and won’t take it personally. Your comfort matters most.”
Don’t settle if something doesn’t feel right. It may take time to find the right fit, but when you do, the impact can be life-changing.
8. Be Kind to Yourself
Therapy can stir up difficult emotions. It’s common to feel drained, frustrated, or even resistant at times.
“Be gentle with yourself,” says a trauma specialist in Salt Lake City. “Healing isn’t linear. Give yourself permission to feel what comes up, and remind yourself that you’re doing something brave and important.”
Progress may not always be visible right away, but each step forward—no matter how small—is meaningful.
Final Thoughts
Therapy is a powerful tool, but its success depends on your willingness to engage with it fully. By being open, consistent, patient, and proactive, you give yourself the best chance to grow and heal. Utah therapists emphasize that therapy is not about being “fixed”—it’s about becoming more self-aware, emotionally balanced, and empowered to navigate life with greater clarity and resilience.
If you’re considering therapy in Utah, take the first step. Reach out, ask questions, and trust that support is out there. With the right mindset and guidance, therapy can truly work for you.
