As your session draws to a close, it's tempting to simply grab your coat and rush out the door. However, the final moments of a session can be incredibly valuable for consolidating your progress and setting the stage for continued growth. By approaching the end of your session with intention, you can maximize the benefits of your therapy and carry the work forward into your daily life.

Summarize takeaways

One of the most crucial practices is to summarize the key takeaways from your session. Take a moment to recap the main points or insights you've gained. This not only helps cement what you've learned but also ensures that you and your therapist are on the same page. You might start by saying, "The main things I'm taking away today are..." This simple act of reflection can reinforce your progress and help you remember important revelations long after you've left the therapist's office.

Action items

Equally important is identifying concrete action steps to implement before your next session. Work with your therapist to establish specific, achievable objectives related to your therapy goals. These could be behavioral changes, thought exercises, or particular tasks to practice. Having clear, realistic goals keeps the momentum going between sessions and gives you a sense of purpose and direction in your therapeutic journey.

Voice it out

Before you wrap up, it's crucial to address any lingering concerns or topics you didn't get to fully explore. It's better to voice these issues, even briefly, than to leave feeling unfinished. A simple "Before we end, I wanted to quickly mention..." can ensure you leave the session feeling heard and sets up important topics for future discussions.

Gratitude and Feedback

Expressing gratitude or providing feedback about the session can also be incredibly valuable. If something was particularly helpful, let your therapist know. Equally, if an approach didn't work well for you, sharing that insight can help refine the therapeutic process to better meet your needs.

Center and transiting

Finally, as you prepare to leave, take a few deep breaths to center yourself. This small ritual can help you transition mindfully from the therapeutic space back to your everyday world, carrying with you the insights and growth from your session.

Remember, therapy is a collaborative process, and how you conclude each session can significantly impact your overall progress. By approaching the end of your therapy hour with mindfulness and intention, you're not just closing a chapter – you're setting the stage for continued growth and self-discovery in the days to come.