Getting the Most Out of Your Therapy Experience
Starting therapy is a courageous and meaningful step toward improving your mental health and emotional wellbeing. Whether you’re feeling overwhelmed, dealing with relationship challenges, managing symptoms of anxiety or depression, or simply looking for space to understand yourself better, working with a psychologist can be life-changing. At Cova Psychology, our psychologists in Melbourne work collaboratively with clients to help them get the most out of their therapeutic experience.
In this article, we explore how to prepare for therapy, what to expect from the process, and how to build a strong working relationship with your psychologist. We’ll also cover Medicare rebates, online therapy options, and troubleshooting common concerns that can come up in the therapy journey.
Finding the Right Psychologist for You
One of the most important factors in successful therapy is finding a psychologist who feels like the right fit. This goes beyond qualifications—although you should ensure your psychologist is registered with AHPRA and ideally a member of an Australian association—and includes their therapeutic approach, experience, and interpersonal style.
Here are a few things to consider:
Areas of focus: Does the psychologist have experience with the challenges you’re facing, such as trauma, anxiety, relationship difficulties, or neurodivergence?
Therapy style: Some psychologists are more structured and goal-focused, while others take a reflective, exploratory approach. Both can be effective, depending on your needs.
Location and availability: Are they based in Melbourne, and is it easy for you to attend appointments either in person or online?
Cost and rebates: Can you access Medicare rebates via a Mental Health Care Plan, and are the fees manageable? Our fees page outlines pricing and rebate information clearly.
It’s also okay if you don’t feel an instant connection during your first session. Sometimes it takes a few appointments to get a sense of how well the relationship will work.
Preparing for Your First Session
Your first therapy session is a chance for you and your psychologist to get to know one another. You’ll usually be asked about your current concerns, your personal history, and your goals for therapy. It’s natural to feel a bit nervous, especially if it’s your first time in therapy, but psychologists are trained to create a supportive and respectful space.
Here are a few ways to make the most of your first session:
Think about what you’d like to get out of therapy, even if it’s not completely clear yet.
Try to be as open as you feel comfortable being. Honesty will help your psychologist understand you better.
Bring any questions you have—about therapy, confidentiality, or how the process works.
Know that you can provide feedback or raise concerns at any time. Therapy is collaborative, and your psychologist will want to hear if something isn’t working for you.
For more on preparing for therapy, our blog on navigating mental health support with a psychologist in Melbourne offers useful guidance.
Building a Strong Therapeutic Relationship
Therapy works best when there’s trust, safety, and collaboration between you and your psychologist. This relationship is the foundation of good therapy, and it takes time to build. As therapy progresses, you should feel increasingly safe to bring in your thoughts, feelings, and experiences—even the difficult or uncomfortable ones.
A strong therapeutic relationship often includes:
Feeling heard and understood
Being able to speak freely without fear of judgement
The space to explore both current challenges and past experiences
A sense that your psychologist respects your autonomy and individuality
If at any point something your psychologist says or does doesn’t sit right with you, you can bring it up. In fact, talking through misunderstandings or discomfort is often where some of the most meaningful work happens.
Making Therapy Work Week to Week
Therapy isn’t just about what happens in the session—it’s also about how you reflect and apply insights between sessions. Here are some practical tips for getting the most out of ongoing therapy:
Keep a journal or notes between sessions to track thoughts, changes, or questions that come up.
Attend regularly whenever possible. Consistency supports progress.
Allow yourself to be patient. Therapy is rarely a quick fix, and progress can be non-linear.
Recognise that setbacks or difficult sessions are a normal part of the process, not a sign that therapy isn’t working.
It can also help to book your sessions at times that minimise stress—for example, when you’re not rushing from one commitment to another.
When Therapy Feels Challenging
It’s common to reach a point in therapy where things feel stuck or confusing. You might question whether it’s helping or feel unsure how to talk about what you really want. This is a natural part of the process.
Here are some ways to navigate those moments:
Share your uncertainty. A good psychologist will welcome this and help you explore it.
Revisit your goals together. They might have changed, or need refining.
If you feel consistently misunderstood, it may be time to try a different psychologist.
At Cova Psychology, we support open conversations about how therapy is going and are happy to help you find a new therapist if needed. Sometimes a different style or personality can make a big difference.
Medicare Rebates and Mental Health Care Plans
To access Medicare rebates, you’ll need a referral and Mental Health Care Plan from your GP. This plan allows you to access up to 10 individual and 10 group sessions per calendar year with a registered psychologist.
Here’s how the process works:
Book a longer GP appointment to discuss your mental health.
If appropriate, your GP will create a Mental Health Care Plan and provide a referral.
You can then access rebates for your therapy sessions, though a gap fee usually applies.
Our guide on Medicare and mental health services explains this in more detail.
It’s helpful to check the fee structure ahead of time, and understand the practice’s cancellation policy to avoid unexpected costs. Many psychologists charge a late cancellation fee if notice isn’t provided in time.
Booking and Attending Sessions
Some practices require phone bookings for the first session, while others allow online bookings. After that, many clients find it helpful to:
Arrive a few minutes early to settle in
Leave time after sessions to process what came up
Book future sessions in advance to secure consistent times
If your schedule changes or you need support sooner, you can often request to be added to a cancellation list.
Is Online Therapy an Option?
Yes. At Cova Psychology, we offer both in-person and online therapy (telehealth) for clients across Melbourne and beyond. Online sessions are conducted via secure video platforms and can be just as effective as face-to-face therapy for many concerns. For more, see our article on online therapy in Melbourne.
Online therapy may be especially helpful for:
People with mobility or travel limitations
Parents or carers needing more flexible arrangements
Individuals who feel more comfortable speaking from home
While some people prefer in-person interaction, others find telehealth reduces the pressure and makes therapy more accessible. If you’re unsure which format suits you best, we can help you decide.
Face to Face or Telehealth: What Should I Choose?
Both formats offer advantages. In-person therapy allows for a more immersive, focused environment, while telehealth offers convenience and continuity. Some clients choose a hybrid approach, attending in person when possible and using telehealth when schedules are tight or illness strikes.
If you’re weighing up your options, consider:
Your comfort with technology
Whether your home environment allows for privacy
The nature of the issues you’re working on
Some therapies, such as EMDR or body-focused approaches, may be more suited to in-person work. However, for many people, online therapy provides a powerful and effective alternative.
Realistic Expectations Make a Difference
Therapy isn’t about instant transformation. It’s about creating lasting change through consistent, supported self-reflection and action. Many clients at Cova Psychology begin to notice subtle shifts in the first few sessions—feeling more understood, more hopeful, or more equipped to manage daily challenges. Others may take longer to experience change, particularly when working through trauma, grief, or deeply ingrained patterns.
Progress looks different for everyone, and that’s okay. Some weeks may feel like breakthroughs; others might feel flat or even frustrating. That doesn’t mean you’re doing therapy wrong—it usually means you’re in the thick of meaningful work.
We always encourage clients to let themselves be suprised by what unfolds in therapy. Sometimes progress takes forms you didn’t anticipate.
You’re Not Alone in the Process
Whatever brings you to therapy, you deserve support that meets you where you are. At Cova Psychology, our psychologists in Melbourne are committed to providing compassionate, evidence-based care that empowers you to move forward at your own pace. We understand that therapy is a personal and sometimes vulnerable experience, and we approach our work with care and respect.
Get in Touch
If you’re ready to begin therapy or simply want to explore whether it’s right for you, we’re here to help. Contact Cova Psychology to find a psychologist in Melbourne who can support you on your path toward insight, healing, and positive change.
