Cognitive-Behavioral Therapy: What You Can Expect During a Therapy Session

So, you’ve decided to try cognitive-behavioral therapy, also known as CBT. That is great!

However, you have questions about what to expect during a therapy session.

Keep reading to learn more about what the CBT experience.

First Steps

The first steps with CBT involve finding a therapist whom you trust and with whom you can build a therapeutic relationship.

When meeting with a therapist for the first time don’t be afraid to ask questions. What is their therapeutic philosophy? How they utilize cognitive behavioral therapy in their practice?

Once you have found a therapist that works for you, you can begin the CBT process.

Note that this is not a “once-and-done” sort of thing. Rather, the whole process generally takes between five to ten months to complete. This is actually shorter than other forms of therapy, though, it still requires a commitment on your part.

Your First Therapy Session

With your first CBT session, you will explain briefly to the therapist what problems you are working on. These problems can be narrow in scope, such as struggling with OCD symptoms, or broader life issues.

Talking about your problems allows both you and the therapist to develop goals for the next sessions. It also helps the therapist in creating an individualized treatment plan for you.

Continuing CBT Sessions

In the following sessions, you will build on the foundation you have laid during the first visit. At the start of a session, you will review what happened during the last session. You will also agree on what topic to discuss this time.

During the session you will:

1. Identify the problem

2. Discuss with your therapist your feelings and beliefs surrounding the problem

3. Highlight thinking that is negative or unhelpful

4. Reframe negative thinking

Granted, you may not get through all of these steps in a single session. However, the objective of CBT is to create that awareness.

Doing Your CBT Homework

You mean there’s homework?! Yes. Your therapist will create assignments for you to do outside of session.

One type of homework assignment could be to keep a “feelings journal.” Another may be practicing a behavioral intervention.

For example, one week you keep a “feelings journal” about when you begin to experience OCD-related anxiety. Later on, you may be asked to practice an exercise where you confront that anxiety. (Of course, this would be in small doses so as not overwhelm you.) Finally, for the next session, you discuss the results with your therapist.

Learning New Strategies

Another component of a CBT therapy session is learning new problem-solving skills.

This could mean:

Practicing exercises that help you to relax and stay calm
Preparing stress management techniques
Learning strategies that help you to break down a problem and come up with a solution

These techniques can also be part of the homework assignments given by your therapist. You might be asked to practice a relaxation exercise daily so that you develop that skill. The following week, you may practice a different technique.

Group Sessions and Cognitive-Behavioral Therapy

Although CBT is usually used for an individual therapy session, it can work in a group setting as well. Group therapy, just like a one-on-one session, provides an emotionally safe place for you to be vulnerable. The group can be supportive and also give insight that you might not have gained on your own.

Cognitive-behavioral therapy is an effective treatment method for addressing many problems. You will find that, as you continue to attend sessions, your insight expands. New self-care skills are introduced and practiced. And your confidence grows as you complete homework assignments.

Overall, you become empowered to resolve your own therapeutic issue. This generates the opportunity to create a new path for yourself.

Questions, Concerns, Thoughts?

I invite you to call me for a free 15 – minute phone consultation to discuss your specific needs and to answer any questions you have about anxiety, treatment and my practice. Please visit my website @ www.theanxietydocseattle.com or call me directly @ (206) 745-4933.