Welcome to Forward Thinking Psychological Services

Forward Thinking Psychological Services offers high-quality, evidence-based therapy in a supportive and flexible environment. Our approach is patient, compassionate, and collaborative - we understand that meaningful change may take time, and we never pressure clients into change they don’t feel ready for. We aim to champion your personal vision of positive change, while also helping you get the most out of your sessions. 

Below are some suggestions and tips for making therapy as helpful as possible, based on years of experience, training, research, and feedback from our valued clients.

Preparation and Goal Setting

  • If possible, consider your Personal Goals: Before your first session, think about what you hope to achieve, such as reducing anxiety, improving relationships, learning coping strategies, or managing an important life change.

  • Build a clear picture of “Success”: Discuss with your therapist what “getting better” looks like to you so that progress can “stay on track” and improve in a way that actually matters to you (especially important if you have different ideas about “success” than your therapist).

  • If fitting, prepare an agenda: Before each session, jot down thoughts, events, and feelings that you want to discuss. Your therapist will always have ideas on what to discuss - but your ideas matter far more. 

  • Patience is a virtue: Therapy will likely take time, and there will inevitably be some bumps in the road. Sticking with it and raising any feelings you have around this process will help.

During Sessions

  • Be as Honest as you are comfortable with: Share your authentic self, including challenges, setbacks, or “embarrassing” thoughts. There are no “wrong” topics.

  • Labelling uncertainty: If you’re unsure what to talk about, nervous, or uncomfortable, just say so. This itself is valuable information for your therapist - and quite likely they have helped numerous clients through similar situations. 

  • Provide Feedback: Tell your therapist what is helpful and what isn’t. If a technique doesn’t resonate, or you feel misunderstood, discuss it openly.

  • Ask Questions: Don’t hesitate to clarify techniques, reasoning, or goals. Understanding the “why” behind interventions often helps with learning and follow-through. Questioning your therapist and their approach won’t be taken as an offence.

Between Sessions

  • Practice Skills: Apply techniques or strategies discussed in sessions to your everyday life. Even small steps can drive meaningful change.

  • Consider keeping a Journal or Log: Track emotions, patterns, and triggers throughout the week. This can serve as a useful reference for sessions.

  • Reflect on Sessions: Spend a few minutes after a session writing down key insights, strong emotions, or questions that arose. If you get a moment, try to reflect on how what was said can be applied to your daily life, and how you will move forward with any suggestions or feedback.

  • Give “Homework” a try: Most clients are surprised by how active CBT, ACT, or similar interventions can be. Whether it’s journaling, practicing breathing exercises, behavioral activation, or exposure, homework is where progress often consolidates.

  • Explore and Learn: Research topics relevant to your mental health - books, articles, podcasts, or videos - and feel free to bring questions or insights to your therapist - we’re always learning too!

Logistics and Mindset

  • Ensure Proper Fit: It’s okay to test out whether a therapist is a good match - the relationship you develop with your therapist is a key predictor of success. While it’s okay and sometimes healthy to disagree on certain topics, make sure you feel that your goals, needs, and values are being heard, understood, and respected by your therapist. 

  • Prioritise Consistency: Regular sessions maintain momentum; spacing them too far apart can reduce effectiveness. Our service does not seek to overbook clients or provide redundant services, but there is a need especially early on for more regular sessions to facilitate progress.

  • Schedule some time around sessions: We understand that life is busy and sometimes scheduling issues arise. However, if possible, give yourself a few minutes before and after sessions. This will allow you to feel more comfortable and at ease, and allow time to properly process what was discussed. Be mindful of having work or other commitments after emotionally draining sessions - sometimes it is worth bringing up if you don’t want to/can’t commit to an emotionally charged session (and we are completely fine with this!). 

  • Practice Self-Care: Therapy can be emotionally taxing. Sleep, nutrition, movement, socialising, and relaxation all support the work you do in sessions.

If You Feel Stuck

  • Talk About Therapy in Therapy: If you feel progress has stalled, discuss this with your therapist - it can sometimes be a breakthrough moment and provide the information your therapist needs to more effectively help you. Otherwise, sometimes it will be agreed that another therapist would be a better fit - and we can help facilitate this.

  • If possible, don’t “drop off” unexpectedly: Abruptly leaving therapy can leave issues unresolved. At times, tt can also create safety, ethical, and administrative challenges if we are unsure why we cannot contact you, and why you have stopped therapy.

Extra Tips for Maximising Your Therapy

  • Bring Your Support Network (Optional): Sometimes, family, partners, or friends can reinforce strategies or provide perspective, if you are comfortable. Normally, we love to meet your “crew” and work within your broader system of social support.

  • Celebrate Courage and Success: Attending therapy is a brave step. Acknowledge small wins along the way - and please share them with your therapist, who will love to hear of any progress you are making.

Summary

Therapy works best when it is collaborative, reflective, and applied beyond the session. Preparing, providing feedback, experimenting with skills, and reflecting on your progress allows you to get the most from each session. At Forward Thinking Psychological Services, our goal is to support you at your pace, explore what works best for you, and champion your journey toward meaningful, positive change.