.png)
Starting therapy can be a significant and sometimes daunting step. Whether it's your first time seeking help or you're returning to therapy after a break, it's normal to feel a mix of emotions—nervousness, hope, curiosity, and even a bit of fear. Cognitive Behavioural Therapy (CBT) is one of the most effective approaches for addressing a range of emotional and psychological difficulties. This blog aims to demystify the experience of a CBT session, helping you understand what to expect and how it can support your journey toward well-being.
Confidentiality: A Safe Space for You
One of the first things a CBT therapist will discuss with you is confidentiality. It's important to know that everything you share in therapy is private and protected by law, with some exceptions. These exceptions usually involve situations where there is a risk of harm to yourself or others, and even then, your therapist would discuss this with you. This assurance of privacy is the foundation of the therapeutic relationship, allowing you to speak freely without fear of judgment or repercussions.
Building a Connection: Getting to Know You
Your first session in CBT is not just about diving into problems—it's about building a connection. Your therapist will take time to get to know you as a person. They might ask about your background, your daily life, your interests, and your strengths. Understanding what brings you joy, what you're passionate about, and where you excel helps the therapist see you as a whole person, not just through the lens of your struggles.
During this time, you might also discuss what led you to seek therapy. The therapist is there to listen, not to push you. If you're not ready to talk about everything right away, that's perfectly okay. The pace of therapy is something you control, and your comfort is a priority.
Exploring Challenges: What Are You Struggling With?
As you feel more comfortable, the conversation will naturally shift towards the challenges you're facing. CBT is particularly effective for issues like anxiety, depression, stress, and phobias, but it's also used for a wide range of other concerns. Your therapist will ask about your current struggles, but they won't rush you into sharing more than you're ready to. They might gently guide you with questions to help you articulate what you're experiencing, but they’ll always respect your boundaries.
Setting Goals: Defining What Success Looks Like
Once you've identified the challenges you want to work on, the next step is to set goals for therapy. These goals are a crucial part of the CBT process. They provide a clear direction for your sessions and help you measure progress over time. Your therapist will work with you to define what success looks like—whether it's reducing the frequency of panic attacks, improving your mood, or feeling more confident in social situations.
Goal-setting in CBT is a collaborative process. Your therapist will offer their expertise to help you set realistic and achievable goals, but they will always take your input seriously. After all, you are the expert on your own life. These goals will evolve as therapy progresses, and you'll regularly revisit them to assess what's working and what needs adjustment.
A Collaborative Journey: Working Together
CBT is not a passive experience; it's a partnership. Your therapist is there to guide and support you, but you're an active participant in the process. This collaborative approach is one of the key strengths of CBT. You'll work together to identify patterns in your thoughts, feelings, and behaviours that might be contributing to your difficulties. From there, you'll develop practical strategies to challenge and change these patterns.
Throughout this process, your therapist will be mindful of the fact that starting therapy can be anxiety-provoking. They understand that the first few sessions can be especially nerve-wracking, and they will acknowledge this openly. It's not uncommon to feel overwhelmed at first, but know that your therapist is trained to help you navigate these feelings. They will go at a pace that suits you, ensuring that you never feel rushed or pressured to move faster than you're comfortable with.
Moving Forward: Therapy at Your Pace
Therapy is a personal journey, and in CBT, your therapist will continually check in with you to ensure that you're comfortable with the process. The pace of therapy is entirely in your hands. If something feels too challenging or if you need more time to discuss a particular issue, your therapist will adjust the approach accordingly. The goal is to create a supportive and empowering environment where you feel safe to explore your thoughts and emotions.
In Conclusion: Embracing the Process
Embarking on CBT is a courageous step toward better mental health. It's a process that requires commitment, but it’s also one that offers real, lasting change. By focusing on your goals, working collaboratively with your therapist, and progressing at a pace that feels right for you, therapy can become a powerful tool in your journey toward a more fulfilling life.
Remember, it's okay to feel anxious about starting therapy. Your therapist is there to support you every step of the way, creating a space where you can explore your challenges and build the skills you need to overcome them. With time, trust, and effort, CBT can help you create meaningful and positive changes in your life.
By Ben Lea, RMN, CBT & EMDR Therapist
Comments