If you're considering Cognitive Behavioural Therapy (CBT), it's completely natural to feel a mix of excitement and uncertainty. Therapy, especially for the first time, can bring many unknowns. However, CBT is a highly effective, structured therapy designed to help you manage and overcome challenges by focusing on how your thoughts and actions influence your feelings. To help you feel more prepared and confident, here are five important tips to get you started with CBT.
1. Your Cs and Bs
One of the core principles of CBT is understanding the connection between cognitions (your thoughts, beliefs, attitudes, and assumptions) and behaviours (your actions, decisions, and how you react to situations). These factors are interconnected and play a significant role in how you feel emotionally. For example, if you tend to catastrophise (expecting the worst-case scenario in every situation), you might feel heightened anxiety, which could lead to avoidance behaviours, like withdrawing from social situations or overpreparing for tasks.
In CBT therapy, your therapist will help you identify the specific thoughts and behaviours contributing to your emotional struggles. Together, you'll map out these patterns and begin to challenge and change them. To get a head start, consider writing down some of the thoughts or behaviours you'd like to work on. Ask yourself, "What are the recurring thoughts that make me feel stressed or anxious?" and "What actions do I tend to take when I feel overwhelmed?" This self-reflection can give you valuable insights to bring to your first session.
Example: For instance, someone struggling with social anxiety may notice that they often think, "Everyone will judge me if I speak up." This thought leads to avoidance, like not contributing in group discussions. Identifying these patterns is the first step toward change.
2. Set Clear Goals
CBT is a goal-oriented therapy, which means you and your therapist will work together to define specific outcomes you want to achieve during your sessions. Goals in CBT are often structured using the SMART criteria: Specific, Measurable, Achievable, Relevant, and Timely. This structured approach helps ensure that your goals are clear and realistic, making it easier to track progress over time.
Before your first session of CBT, spend some time thinking about what you’d like to change or improve. Do you want to manage stress more effectively, overcome a specific fear, or reduce symptoms of depression? For example, if you're someone who feels anxious in social situations, one goal might be to speak up at least once in smaller meetings that feel less intimidating. Setting these kinds of goals makes your therapy more focused and allows you to measure success.
Example: A person experiencing panic attacks may set a goal to learn coping strategies to reduce panic symptoms by 50% within three months. This clear objective can guide the therapy sessions and provide a benchmark for progress.
3. Commit to Homework
Homework is a crucial part of CBT therapy, and it's something that may feel unfamiliar if you haven’t had therapy before. After most sessions, your therapist will assign tasks or records for you to complete before your next appointment. These tasks could include keeping a thought diary, practicing a new behaviour, or experimenting with a coping strategy in real life.
The purpose of homework is to help you apply what you've learned in therapy to your everyday life, making progress faster and more sustainable. While it can feel like extra work, committing to it fully can significantly improve the outcome of your therapy. The more effort you put in between sessions, the more you'll get out of CBT.
Example: If you're working on managing anxiety, you might be asked to keep track of anxious thoughts and identify any patterns. By doing this regularly, you can begin to notice what triggers your anxiety and start challenging those thoughts in real time.
4. Educate Yourself
CBT is a skill-based therapy, meaning that the more you understand about it, the more you'll be able to use it effectively in your daily life. Fortunately, there are many reputable self-help books and online resources that can introduce you to the principles of CBT even before you begin therapy. One highly recommended series is the Overcoming series, which includes books on anxiety, depression, stress, and more. Reading up on CBT will give you a foundational understanding of the therapy, which can help you "hit the ground running" once your sessions start.
Many therapists encourage clients to read about CBT to complement their sessions. Understanding the basic concepts, such as cognitive distortions (like all-or-nothing thinking or overgeneralisation) and how to challenge them, can make the therapy process more effective and engaging.
Example: By reading about cognitive distortions, you might realise that you frequently engage in "catastrophising" (expecting the worst). Armed with this knowledge, you can begin to challenge these thoughts even before your first therapy session, speeding up the progress you'll make in therapy.
5. Find the Right Therapist
Finding a therapist you feel comfortable with is crucial. Many CBT therapists offer free consultations, which is an excellent opportunity to determine if their approach aligns with your needs. During the consultation, you can ask questions about their experience, their approach to therapy, availability, and costs. A good therapist will help put you at ease and will always be open to answering your questions.
Therapy options can vary, so it's important to find someone who resonates with you personally and professionally. Take time to shop around by meeting different therapists before making a decision. Your relationship with your therapist is key to a successful outcome, and you should feel confident that they can help you achieve your therapy goals.
Example: One person may prefer a highly structured, directive therapist, while another may feel more comfortable with a therapist who takes a more conversational and collaborative approach. Finding the right fit can make all the difference.
Conclusion
Starting CBT can feel daunting, but with the right preparation, you can make the process smoother and more effective. By understanding your cognitions and behaviours, setting clear goals, committing to homework, educating yourself about CBT, and finding the right therapist, you’ll be well on your way to positive change.
Remember, preparation isn't a requirement, but it can significantly enhance the benefits you gain from CBT. If you’re ready to take the next step, don’t hesitate to reach out to a CBT therapist and begin your journey toward better mental health.