When thinking about yourself in a therapy session do you imagine that you are able to easily express your thoughts and feelings to your therapist? Or do you see yourself struggling to answer questions, or explaining that you aren’t sure why you’re in session? Both scenarios are entirely valid and even are productive ways to spend a therapy session!
Some individuals enter therapy with a specific issue in mind, ready to address it head-on. Others seek therapy when they sense something isn’t quite right in their lives but are uncertain about what that may be. There are also those who engage in therapy to enhance an already balanced and comfortable life. There’s no “right” or “wrong” reason to start therapy. However, having a sense of the direction you’d like to take in your sessions can be beneficial, and that starts with thinking about and setting therapy goals.
Read on to learn more about what to talk about in therapy and how setting therapy goals can help you improve your well-being.
What are therapy goals?
Therapy goals are the objectives set by a client or clients, including individuals, couples, or families, when working with a mental health professional. These goals, which can range from broad aspirations to more specific objectives (examples provided below), guide the focus of therapy sessions throughout the mental health journey. These goals, which can range from broad aspirations to more specific objectives (examples provided below), guide the focus of therapy sessions throughout the mental health journey. Setting therapy goals serves as a way to articulate the desired direction for progress during these sessions.
How do you determine therapy goals?
To identify your therapy goals, start by reflecting on why you want to work with a therapist and what in your life has brought you to the decision to do so. While your therapist will assist in uncovering these motivations during the initial sessions, having a general idea of what you would like to work on can jumpstart your conversations. If you’re uncertain about the reasons for starting therapy, your therapist may inquire about recent or past experiences, your relationships and support networks, or your future plans to facilitate an exploration of your motivations for seeking therapy.
Here are some questions to consider as you figure out your therapy goals:
- What feelings have I experienced lately? Do I know why I’m feeling this way?
- How have I been coping lately when I’ve been upset or stressed? Are those coping strategies helpful?
- What thoughts occupy my mind during the day, and do they contribute positively or negatively to my well-being?
- Are there specific aspects of my life that I believe need improvement? What signals are indicating that these areas require change?
How to answer, “What brings you to therapy?”
To respond to the question, “What brings you to therapy?” simply be honest with your therapist, whether you’re uncertain or have some idea. Honesty helps your therapist understand your needs and guides them in asking the right questions during your initial sessions.
It’s important to know that your reasons for seeking therapy can evolve over time. Your goals at the beginning might be different from those six months into therapy. This change could occur as you gain more self-awareness, uncover new challenges, or even achieve your initial objectives. The natural evolution of therapy goals indicates progress and demonstrates that therapy is making a positive impact on your life.
What are some therapy goals examples?
Therapy goals can cover a range of things, like understanding past experiences that have been tough or finding ways to lower stress in your life. These goals can focus on your feelings or behaviors that you want to enhance or minimize. These goals can be varying sizes and specificity, and all have the potential to be impactful. Many people find that it’s helpful to have SMART goals for their therapy goals, as these give you and your therapist a clear direction for your sessions.
In general, it’s helpful to answer the questions “What does success in reaching my goals look like?” and “How will I know when I’ve reached my goals?” when creating your therapy goals. Your answers will provide guidance on how to work towards, track, and celebrate progress.
Here are some examples of therapy goals:
- Understanding Emotions: Figure out your feelings better, whether it’s overall emotions or specific ones like anxiety, shame, or fear.
- Mental Health Improvement: Work on reducing symptoms of mental health conditions, be it depression, PTSD, or specific issues like fatigue or panic attacks.
- Social Life Impact: Explore how your mental health affects your social life. This could involve addressing masking or avoidance, making new friends, or nurturing existing friendships.
- Enhancing Coping Strategies: Improve how you handle challenges. Start by understanding your current coping methods and work with your therapist to develop new, effective strategies.
- Positive Mindset: Cultivate positivity by changing negative thought patterns or seeking joy in your daily routines.
- Communication Skills: Focus on improving communication, whether it’s in general or specific aspects like conflict resolution or expressing your needs.
- Stress Reduction: Find ways to reduce stress, whether it’s at home, work, or through mindfulness practices.
- Processing Past Trauma: Overcome lingering emotions from painful past experiences with the support of therapy.
- Career Success: Overcome barriers to career success by embracing ambition, building self-esteem, and gaining confidence.
- Physical Health Improvement: Recognize the connection between physical and mental health. Use therapy to improve sleep habits and address concerns, especially if you have a chronic illness.
- Finding Motivation: Boost your motivation, whether it’s for work, relationships, or self-care. Therapy can help you discover and maintain that drive.
This is by no means an exhaustive list, and there are many more reasons to see a therapist. Even the therapy goal of determining why you need more support could be an initial therapy goal for those who struggle to articulate their internal experiences.
What do I talk about in therapy?
In therapy, what you discuss is driven by your therapy goals and whatever is on your mind at that moment. Many people continue their previous conversation with their therapist from where they left off at the end of their last session. Others, though, prefer talking about what they’re going through emotionally that day or week.
Your therapy discussions can fall into two categories: proactive or reactive. Proactively working with your therapist involves building tools for better mental health, preparing you to handle challenges as they arise. On the other hand, reactive work deals with processing emotions and experiences that have already occurred, finding ways to minimize their negative impact.
Both proactive and reactive approaches in therapy have their benefits, and the focus depends on your therapy goals
What happens when I reach my therapy goal?
When you reach your therapy goal, it’s important to pause and celebrate your hard work. Most therapists regularly check in on your progress, acknowledging the positive changes they’ve observed and recognizing the effort you’ve invested in your well-being.
Now, the question is, what comes next after reaching your therapy goal? Some people set a new therapy goal, either related to the previous one or heading in a different direction. This works well if you’ve built a strong, trusting relationship with your therapist. Others might decide it’s time to conclude therapy, feeling satisfied that they’ve achieved what they initially set out to do.
Therapy sessions are a space for exploring, reflecting, and healing. What you talk about each session may change, as will your therapy goals over time. You might go from not being able to describe what you want to work on, to being able to tell the story of how you faced a challenge and overcame it with the support of your therapist.
If you’re ready to work towards a better life, our team at Therapists of Southern California can be a valuable source of support. Our team can hep you find the right therapist for you and can be the first step towards accomplishing your goals and changing your life for the better, forever. The benefits of online therapy await you. Please call or text us at (949) 245-7442 or book an appointment online or enter your information below in the Contact Us Now form below.