What to Expect in CBT Therapy

Cognitive behavioral therapy (CBT) is widely considered to be the most common type of mental health therapy in the country. It can help with a variety of mental health issues, from anxiety and depression to PTSD and phobias.

But, if you’re considering CBT for any reason, knowing what to expect is important. Therapy is a big decision, no matter what you’re going through. Preparing yourself ahead of time by developing an understanding of the experience can help calm your nerves and boost your confidence before your first session.

So, what can you expect in cognitive behavioral therapy?

The Goal of CBT

The main goal of cognitive behavioral therapy isn’t to make you forget about your problems. Rather, it’s to understand the root of those problems better so you can develop the skills necessary to overcome them.

There’s no denying that life can be difficult. You’ll face stressors every day. Being able to learn skills that can help you manage your problems can make a big difference in your mental well-being.

That’s why one of the first things you’ll do in a CBT session is talk about your goals with your therapist. You’ll be able to work through what you want to achieve in therapy, and your therapist will use that as they develop the framework for your treatment plan.

Problems and Progress

CBT is a type of talk therapy, so you have to be prepared to open up about your problems. If specific things are troubling you, let your therapist know. Don’t be afraid to talk about your thoughts, feelings, and ideas.

It’s not always easy to be vulnerable and communicate effectively when you’ve just met someone. But the more willing you are to open up, the better your experience will be.

Your therapist will keep track of your progress from session to session. They’ll review with you how far you’ve come, what you did previously, and where you are now. You might find that your willingness to open up increases over time, and seeing that progress can boost your mental well-being and help you realize that your goals are closer than you think.

Learning Strategies

CBT is largely focused on learning the skills and strategies necessary to manage challenges in everyday situations.

In your sessions, you’ll learn relaxation and stress-reduction techniques you can apply in real-world situations. If you struggle with anxiety, for example, these strategies can help you stay calm and learn how to problem-solve instead of assuming the worst. The less stressed you are, the easier it is to fight back against self-defeating thoughts.

You’ll develop these in-session strategies in a variety of ways. For example, your therapist might have you repeat phrases that combat negative self-talk. You might even roleplay specific situations, so you know how to respond when those things arise in day-to-day life.

Your therapist might also ask you to do homework. That could include specific activities to keep the strategies fresh in your mind. You might also be asked to keep a journal about your thoughts and feelings and how you handle stressful situations.

Is CBT Right for You?

There isn’t a one-size-fits-all option when it comes to therapy. However, CBT remains exceedingly popular and successful for a reason. It’s a short-term therapy designed to deliver lasting results because it puts you in the driver’s seat and allows you to take better charge of your mental health.

Of course, it’s okay to have questions or concerns. If you want to learn more about cognitive behavioral therapy and what to expect on a short-term or long-term basis, feel free to contact me or set up an appointment soon.