Setting Goals in Therapy
Starting therapy can feel like a big step, and knowing what to expect can make the process smoother and more empowering. One of the first things you'll do in therapy is set goals. These goals help guide both you and your therapist in the direction you want to go. Let's explore why goal setting is important, the kinds of goals you can have, and how they can shape your therapy experience.
Why Set Goals in Therapy?
Therapy Goals Can Provide Direction and Focus:
Goals act as a roadmap for your therapy sessions. They give both you and your therapist a clear understanding of what you want to achieve, helping to maintain focus throughout your journey.
Goals Help Measure Progress:
Having specific goals makes it easier to track your progress. You'll be able to see tangible improvements, which can boost your confidence and commitment to therapy.
Enhances Collaboration:
Goal setting encourages a collaborative relationship between you and your therapist. It ensures that your therapy is tailored to your unique needs and preferences, fostering a sense of partnership and engagement.
Note: The Importance of a Thorough Assessment
A thorough assessment at the beginning of therapy allows your therapist to gather your history, understand your experiences, and conceptualize your concerns. Taking the time for this step ensures that the goals set are relevant and achievable. Rushing through this process can at times result in less helpful goals.
Exploring Different Types of Goals in Therapy
Your goals in therapy can be as unique as you are. Here are some common types of goals you might consider:
Reducing Symptoms: You might want to reduce symptoms of anxiety, depression, or other mental health conditions. This could involve decreasing the frequency, intensity, or duration of these symptoms.
Improving Relationships: If your focus is on relationships, your goals might involve enhancing communication, resolving conflicts, or building stronger connections with others.
Processing Trauma: For those who have experienced trauma, therapy goals might include working through traumatic memories, reducing associated distress, and developing coping strategies.
Personal Growth: Goals can also be about personal development, such as increasing self-esteem, finding purpose, or enhancing overall well-being.
Behavioral Changes: Working on changing specific behaviors, such as reducing substance use, improving sleep habits, or developing healthier routines.
Emotional Regulation: Learning to manage and express emotions healthily, reducing emotional outbursts, or developing mindfulness practices.
Skill Development: Acquiring new skills, such as stress management techniques, problem-solving strategies, or social skills.
Remember, these goals can be personalized to fit your unique needs and experiences. Feel free to discuss any other areas you’re interested in exploring with your therapist.
Practical Tips for Setting Effective Therapy Goals
There are many different ways and styles to create therapy goals, tailored to personal preferences. Some clients and therapists prefer goals that are flexible, and filled with client-specific language, such as "I want to feel more like myself." These types of goals can be personally meaningful and adaptable to the individual's evolving needs and experiences.
Others might prefer goals that are detailed, measurable, and specific. For example, setting a goal like "reduce anxiety attacks from five times a week to once a week" provides clear criteria to track progress.
If you’d like to explore ways to have your therapeutic goals feel more clear and tangible, here are some suggestions to consider when setting your therapy goals:
Specific, Measurable Information Can Help You See Progress More Clearly Later: Clearly defining what you want to achieve can help. For example, a goal of "reduce anxiety," can leave a client feeling unsure about if and when they have actually reached that goal. Taking a snapshot of how often you have been feeling anxious at the start of treatment can make it feel more clear when you have reached that goal (ex: "reduce anxiety attacks from five times a week to once a week.").
Setting Achievable Goals Helps Maintain Motivation: It might be helpful to choose goals that are challenging yet attainable. Breaking larger goals into smaller, manageable steps can be a supportive approach.
Ensuring Goals Are Relevant to Your Values Can Enhance Engagement: Aligning your goals with what matters to you can make them more meaningful. Reflect on how your goals resonate with your values and what you want to achieve.
Time-Bound: It’s common to review your treatment plan goals within 6-12 months of making them. This can help both the client and the therapists review progress made, goals that still remain.
The style of goal setting can vary based on what feels most comfortable and motivating for both the client and the therapist. One approach is not inherently better than the other; it’s about finding what works best for you.
Empowering You to Set Your Goals
Think about what you want to achieve in therapy. What changes would you like to see in your life? What would success look like for you? Using language that feels natural to you is important. For example, if you want to "like yourself more," consider how you will know when you've reached that goal. Discussing these ideas with your therapist can help refine and focus your goals.
FAQs About Goal Setting in Therapy
How do I know if my therapy goals are realistic?
Work with your therapist to set goals that are challenging yet attainable. Your therapist can help provide insight into if your goals are realistic and what approaches can be used to help work towards them.
How long does it take to achieve therapy goals?
The timeline varies depending on the goals and individual progress. Some goals may be achieved quickly, while others take longer.
What if my goals change over time?
It's normal for goals to evolve. Regularly reviewing and adjusting your goals with your therapist ensures they remain relevant.
How do I measure progress in therapy?
Various methods, such as self-reports, assessments, and tracking tools, can be used to measure your progress.
Getting Started
Ready to start your therapy journey? Book a consultation today to discuss your goals and how we can work together to achieve them. Contact Us to get started today!
This Post Written By:
Stephanie Otte, LPC – Journeys Counseling Center
301 W. Warner Rd, Suite 133
Tempe, Arizona 85284
Phone: (480) 656-0500
Email: stephanie@journeyscounselingaz.com
