There are some things that you have control over which can impact therapy outcomes, namely your level of motivation and buy-in to the therapy process. If you’re attending every session, not cancelling, and following through on what you’re working on in therapy, it will greatly increase your chances of success. In my practice, the clients who make the fastest progress are usually those who show up consistently, try out the skills between sessions, and apply what we discuss to their daily lives. Other clients I see, who don’t do this work, tend to not make progress as quickly. This may sound simple, but it is one of the most important factors for supporting effective therapy.
The relationship between you and your therapist matters more than you might think. When that connection is strong — and the therapeutic relationship feels like a shared and collaborative experience — therapy tends to move faster and work better.
Some people may find it helpful to pair therapy with medication. This will not be for everyone, but there is evidence that combining the two can be more effective than just one of them alone. If you are considering this, make sure to talk with your therapist and consult with a psychiatrist or psychiatric mental health nurse practitioner who manages medications. Most therapists cannot prescribe medications or give medical advice.
Your expectations matter, too. Expecting instant results might lead to premature quitting, while assuming it'll take years could slow your progress. Consider asking your therapist about the approach they typically use and what a course of therapy might look like for concerns similar to yours.
