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Hi everyone, so you’ve decided to give therapy a try. Great choice!  

Whether you're feeling stressed about the new semester, thrown off by the weather, missing home a little too much, feeling stuck, or just need someone to talk to, the free counselling support through Spectrum.Life can be a really valuable space. 

But here’s something many students don’t realise: therapy works best when you actively take part in it. Not in a “show up on time and be polite” kind of way. That’s important basic manners, but how do we fully engage and reap its benefits? 

Having taken up sessions with Inspire before, here are some of my tips to make all of your sessions count: 

Before and During Your Session 

1. Jot down what’s been on your mind

You don’t have to come in with a perfect list, but writing down what’s been stressing you, what triggered you, or what you want to talk about helps make the session clearer and less “where do I start?” 

2. Be honest EVEN if it feels awkward

Therapists don’t expect you to be your best self; they’re there for your real self. If something feels confusing, uncomfortable, or even annoying, it’s okay to say that. It should be the reason you choose to go here.

3. Ask questions

If your counsellor mentions a technique or concept that you don’t fully get, ask about it! It’s your space to learn what actually helps you.  

4. You can take notes

If something feels important or helpful, jot it down or if you feel too tired during the session, do it later. You probably won’t remember every tool when life gets stressful again (none of us do). 

After the Session 

5. Give yourself time to decompress

Sessions can bring up heavy stuff. Don’t rush straight to class or a group study. Give yourself a short landing. Take a slow walk through Botanic Gardens, sit with music at the foyer, grab a drink from any of your favourite cafes in and around our university (it’s usually bubble tea time for me, #heyboba), or just sit quietly for a few minutes. 

6. Make a small post-therapy ritual

This is more of a continuation from the previous point. A little ritual can make you feel held, like calling a friend, lighting a candle, or just sitting with something comforting, would help reset before you rejoin the world of chaos again. 

7. Reflect later (not immediately)

Once you feel settled, write a few notes: 

• What stood out? 
• What made sense? 
• What do you want to try before the next session? Even a few lines help track your growth and your notes would help you remember better. 

8. Be kind if you feel ‘nothing happened.’ Therapy isn’t linear

Some sessions might leave you feeling great, some might feel like you just talked in circles, others might feel emotionally draining or confusing; every feeling is normal and valid. It doesn’t mean therapy is ineffective. Progress in therapy often builds quietly in the background. 

Building the Connection 

9. Tell your therapist what works for you

Do you like structure or prefer free-flowing chats? Homework or no homework? Do you want techniques, or just a listening space at that moment before you feel like learning how to cope better. They can tailor things if you tell them. Remember it's all about your comfort, needs and improvement. 

10. Ask for grounding techniques if needed

If you often feel shaky after sessions, learn a few grounding tools like breathing exercises, sensory grounding, or calming routines. It helps to have a little emotional toolbox of strategies, so even if one doesn’t land the way you hoped, you have others you can rely on. 

11. Don’t worry about being ‘too much’ or ‘too fine’

You don’t need to hit rock bottom to use therapy. Sometimes it’s about small stressors, identity questions, or motivation; it all matters, even the tiny things you think ‘aren’t serious enough.’ If it lives in your mind or heart, it’s worth bringing into the room with you. 

Extra Tips for Students 

12. Schedule therapy wisely

Avoid booking sessions right before deadlines or big events. Give yourself time to rest afterward. 

13. Don’t overthink every word later

You might replay the conversation in your head, that’s okay, but don’t spiral. Reflection is healthy; rumination isn’t. Let things settle naturally. 

14. Celebrate small wins

Maybe you handled a situation differently this week, or were kinder to yourself or tried to be consistent with that technique you learned and are trying to make it a habit. That is progress.  

15. Keep a ‘therapy reflection journal.’ 

Nothing fancy. Just a space to note insights, coping tools, or even how your emotions changed over time. Mental Health improv wrap for 2026!!! Lesgooo! 

16. Ask for help between sessions if you’re struggling

If things get really heavy, contact Inspire again or or reach out to trusted friends or staff at Queen’s. You don’t have to handle it alone, there's always support around you. Reaching out is a strength, not a burden. 

Final food for thought (Your Emotional Takeaway box) 

Therapy isn’t about being “fixed”; it’s about understanding yourself better and finding tools that work for you. You’ll get the most out of it if you approach it with curiosity, honesty, and self-compassion. 

Until next time, I hope your uni days feel a little lighter, a little kinder, and a lot more “you.” Signing off – Florence Diana Charles, cheering you on quietly from the sidelines, so you never have to navigate it all alone!

Find out more

Queen's Student Wellbeing Service

VIDEO: Self-Care Day in ¶¶Òõ¶ÌÊÓƵ

My Experience with Student Support Services at Queen’s

Florence Diana Charles MSc Clinical Health Psychology | Postgraduate Student | India Hi, I am Florence Diana Charles. I’m an interdisciplinary enthusiast who thrives in the in-between; where ideas blur and psychology just makes sense as it blends. I care about meaning: in people, in patterns, in how we think, feel, and grow. I’m endlessly curious, sometimes stubborn, and always trying, even on my busiest days. I don’t have it all figured out, but I’m here to keep learning, keep questioning, and keep showing up. Hope to see you around in my blogs!