Diversity, Equity and Inclusion

At Urban Wellness, we are committed to social justice and anti-racism. We are dedicated to providing services to individuals, couples, and families that are accessible, culturally relevant, and free of stigma.

Here at Urban Wellness, we celebrate and affirm all backgrounds and identities. We strive to provide a brave space where voices can be heard and liberated.


How to Get the Most Out of Counseling

urban wellness therapy

If you are trying therapy out for the first time or maybe returning to counseling, I hope the information below if helpful as you start this journey. Something tells me you are in counseling because you want something to be different, and that has lead you here. Here are some tips to help you make the most out of your counseling experience.

Make appointments a priority

You are investing your time, energy, money and the scariest thing, your emotions into this experience. The first step to change is show up! Life happens so its understandable to  cancel or reschedule, but only when unavoidable. Think about it this way, you didn’t learn new and wonderful skills by willing them into existence, you had to take the time to commit to them and practice. Counseling works the same way.

Take risks and try new things

Counseling can be scary; you have to try new things, create new habits. If creating habits was easy, we would all be our perfect versions of ourselves all the time. Your counselor is here to help you through making those changes. Here’s the truth: one hour of counseling, one time per week will not change your life. It’s what you do in that one hour and what you take back to try out in the real world that can change your life. Counselors are going to teach you new techniques and skills which might seem strange at first, but with practice they will become second nature. We need you to be willing to take some risks and try those things your counselor called a “coping skill” and see what happens, you might be pleasantly surprised.

Take responsibility for your mental health

Come prepared, be honest, do the work. Remember you chose to go to counseling, use that time to work on what you want to work on. It’s okay to come with a list, bring a topic or take notes.  As a clinician, I am only as successful as my client. The ones who come prepared to make a change and talk through their concerns then apply it in the real world are the ones who can walk out feeling better.  We are here every step of the way, but you are responsible to put your mental health first. Make you a priority.


Counselors are not magicians, when we graduate or get licensed they did not give us a magic wand, although the wand would have been nice. But, we are human. Tell us what worked, what didn’t work, and be honest. The more feedback you give us, the more helpful we can be. Feedback allows us to be better at our jobs and to make sure we’re being as effective as we can be. Because, our job is to help you.

I love what I do and I love when someone comes back to me and says “Hey I tried that thing you told me and I felt so much better!” We want you to get something out of your counseling experience. If you do the work, things will change, I fully believe that.

Fariha Newaz, LCPC, CADC

Psychotherapist at Urban Wellness

About the Author

Fariha Newaz

Fariha Newaz, LCPC, CADC is a therapist at our Edison Park location. Fariha works with adolescents, young adults, adults, and couples. Fariha’s specialties include depression, anxiety, substance use, Cognitive Behavioral Therapy, multicultural concerns, and South Asians specific concerns. If you are interested in working with Fariha, send an email today!


  1. Awesome tips, thank you.
    I have worked in social services for over 20 years. I have worked with at-risk and in-risk kids for years. My work with youth and families has driven my career.
    I have a major respect for therapy and recently walked myself into a clinical office for services.
    I must admit that I’ve never felt like that was a statement I’d make out loud but … I am working with my counselor to be a better ME!
    Thank you for the tips that will surely enhance my experience.


  2. Fariha Newaz says:

    Good for you Sandra! I know it can be hard to reach out but I also know how driven you are and think this experience will be wonderful!

  3. You have given an excellent and important information about therapy. Nice to read your blog. I found valuable information about therapy. Thanks a lot for this beauty Enjoying article with me. I appreciate it very much!