Therapy Session Preparation Worksheet
Maximize the value of your therapy sessions with structured preparation and reflection
Why Prepare for Therapy Sessions?
Therapy sessions typically last 45-60 minutes, and it's easy to lose track of important topics or forget what you wanted to discuss. Preparation helps you:
- Use time efficiently: Focus on your most pressing concerns rather than scrambling to remember what to discuss
- Track patterns: Notice what's improving, what's challenging, and what triggers certain feelings
- Communicate clearly: Articulate your thoughts and feelings more effectively during sessions
- Stay accountable: Review homework or strategies you agreed to try between sessions
- Measure progress: Reflect on growth and changes over time
Pre-Session Preparation (24-48 Hours Before)
1
What's Happened Since Last Session?
Briefly note significant events, experiences, or changes in your life.
Examples: "Had a difficult conversation with my partner," "Felt anxious about upcoming presentation," "Noticed I was sleeping better this week," "Tried the breathing technique we discussed."
2
How's Your Overall Mood Been?
Rate your overall mood this week and note any significant changes.
Overall mood (1-5): ____
1 = Very Poor, 5 = Excellent
Compared to last week:
☐ Better ☐ Same ☐ Worse
3
Review Homework or Action Items
Did you complete any exercises, practices, or strategies you discussed last session?
4
What Do You Want to Focus On Today?
List 1-3 topics you'd like to discuss, in order of priority.
5
Questions for Your Therapist
Any questions about therapy, techniques, or your progress?
Examples: "Can you explain how CBT works for anxiety?" "What should I expect in terms of progress timeline?" "Are there techniques I can use for panic attacks?"
During Your Session
Start with your priority topic
Lead with your #1 topic to ensure you address what's most important, even if time runs short.
Be honest and specific
Share concrete examples. Instead of "I felt bad," try "I felt overwhelmed when my boss criticized my report."
Ask for clarification
If something is unclear or you don't understand a technique, speak up. Good therapists welcome questions.
Take notes if helpful
Jot down key insights, homework assignments, or coping strategies to remember later.
Discuss what's working (and what's not)
Therapy should be collaborative. If something isn't helping, tell your therapist so they can adjust the approach.
Post-Session Reflection (Right After or Same Day)
What were the key insights or "aha" moments?
Example: "Realized my anxiety spikes when I feel like I'm not in control. Need to work on accepting uncertainty."
What action items or homework did you agree to try?
Example: "Practice 5-minute breathing exercise daily. Use thought record when anxious. Text friend once this week."
What new techniques or strategies did you learn?
Example: "Learned '5-4-3-2-1' grounding technique for panic attacks. Dr. showed me how to challenge catastrophic thinking."
How are you feeling about the session?
What do you want to explore more next time?
Note topics you didn't have time to cover or new questions that arose.
Between Sessions: Track Your Progress
Use this space to track your practice and progress between sessions. Bring these notes to your next appointment.
Action Items Progress
Skills Practice Log
| Date | Technique/Skill Used | Helpful? (Y/N) |
|---|---|---|
| __/__ | ||
| __/__ | ||
| __/__ | ||
| __/__ |
Important Observations or Patterns
Helpful Questions to Ask Your Therapist
About Your Progress
- • "How am I progressing toward my therapy goals?"
- • "What patterns have you noticed in our sessions?"
- • "Are there areas where you think I should focus more?"
- • "What skills have I improved on?"
About Therapy Approach
- • "What therapy approach are we using and why?"
- • "How long should I expect to be in therapy?"
- • "What can I do between sessions to maximize progress?"
- • "Are there books or resources you'd recommend?"
About Specific Issues
- • "What's causing my [anxiety/depression/etc.]?"
- • "What coping strategies work best for this issue?"
- • "Should I consider medication?"
- • "How do I know if I need a different level of care?"
When You're Stuck
- • "I don't feel like therapy is helping. Can we try something different?"
- • "I'm struggling to complete homework. How can we adjust?"
- • "Can we revisit my therapy goals?"
- • "Would a different therapeutic approach be better for me?"
Tips for Getting the Most from Therapy
✓ Do's
- • Be honest, even when it's uncomfortable
- • Practice skills between sessions
- • Give feedback about what's working/not working
- • Set clear, specific goals
- • Complete homework assignments
- • Ask questions when confused
- • Track your progress and patterns
✗ Don'ts
- • Don't expect instant results
- • Don't hide important information
- • Don't skip sessions without rescheduling
- • Don't wait until the end to bring up important topics
- • Don't stay with a therapist who's not a good fit
- • Don't compare your progress to others
- • Don't give up if one approach doesn't work
When to Consider Changing Therapists
Sometimes, despite your best efforts, a therapeutic relationship isn't the right fit. Consider finding a new therapist if:
- • You don't feel heard or understood consistently
- • Your therapist judges you or makes you feel worse
- • There's no progress after 3+ months of consistent work
- • Your therapist crosses professional boundaries
- • You need specialized expertise your current therapist doesn't have
- • The therapeutic approach doesn't match your needs or values
Note: It's okay to switch therapists. Finding the right fit is crucial for effective therapy.