Adoption-focused counseling at the Gladney Center for Adoption’s Counseling Center provides a safe and supportive space to explore your identity, process emotions, and gain tools for personal growth. To make the most of your sessions, it’s essential to be proactive and engaged. Here are five ways to ensure your counseling journey is impactful and rewarding.

1. Set Clear Goals

Having a clear vision for what you want to achieve in counseling can help guide your sessions and create a sense of purpose. Think about the areas in your life where you’d like more clarity or support, whether it’s understanding your adoption story, improving relationships, or learning stress management techniques. Writing down your goals before each session can help keep you focused. If you’re unsure where to start, your counselor can help you identify key areas to explore.

• Make a list of personal challenges or questions
• Set small, realistic goals for each session
• Reevaluate and adjust as needed

2. Be Open and Honest

Therapy is a space for self-exploration, but it only works if you’re willing to be open. If something feels uncomfortable or difficult to talk about, acknowledge it rather than avoiding it. Counselors are trained to help you navigate tough emotions and will never judge you. If you struggle with opening up, try writing down your thoughts before your session or practicing what you want to say. The more honest you are, the more meaningful your progress will be.

• Challenge yourself to discuss tough topics
• Use journaling to organize your thoughts before sessions
• Give yourself permission to be vulnerable

3. Practice What You Learn

The real transformation happens outside of therapy when you apply what you discuss in your sessions. Whether it’s new coping strategies, healthier communication skills, or mindset shifts, practicing these techniques in real life strengthens their impact. Between sessions, take note of moments when you use the tools you’ve learned and reflect on what’s working. If something doesn’t feel effective, talk to your counselor about adjusting your approach.

• Try mindfulness exercises or breathing techniques daily
• Use self-reflection to track progress
• Apply new coping strategies in real-life situations

4. Prioritize Self-Care

Your mental and emotional well-being are closely connected to your physical health. A well-rounded self-care routine will reinforce the progress you make in therapy. Prioritizing rest, nutrition, exercise, and relaxation can enhance your ability to manage stress and regulate emotions. In addition to physical self-care, make time for activities that bring you joy and connect with supportive people who uplift you.

• Get enough sleep and eat well
• Engage in activities that bring happiness
• Stay connected with supportive people

5. Commit to the Process

Healing and self-discovery take time. Therapy isn’t a quick fix, but rather a journey of growth and self-awareness. There may be moments of frustration or times when it feels like progress is slow—but staying consistent and patient with yourself is key. Even small steps forward are meaningful. Every session, every conversation, and every insight contribute to your healing.

• Attend regularly and stay engaged
• Celebrate small victories
• Give yourself grace through the journey

Take the First Step Toward Healing

Your adoption story is unique, and so is your healing journey. If you’re ready to explore your emotions, strengthen your mental health, and embrace growth, Gladney’s Counseling Center is here for you. Our compassionate team understands the complexities of adoption and is dedicated to supporting you every step of the way.

Call: 817-672-9581
Email: counseling@gladney.org

Reach out today to schedule your first session and take the next step toward healing.