CBT: What to Expect in Your First Session

Starting CBT can feel like a big step, but knowing what to expect can help.

Cognitive Behavioural Therapy (CBT) is a widely-used and effective approach that helps people tackle their problems by changing how they think and act. Here’s a rundown of what usually happens during your first CBT session.

Getting Started

The first session is all about introductions and laying the foundation for future work. We’ll explain what CBT is, how it works, and what you can expect from the sessions. We’ll tell you about the structure, the goals, and the potential outcomes of the therapy.

Confidentiality

One of our priorities is to make sure that your privacy is protected and respected at all times. So before asking you to share anything, we’ll talk you through a standard therapy contract, which gives clear guarantees regarding the privacy and confidentiality of everything you share during therapy. We follow strict codes of conduct and ethics from the British Association of Counselling and Psychotherapy, and follow industry standard guidelines on data protection.

Sharing Your Story

These sessions are about you, so we’ll ask you about the issues that brought you to therapy. This normally includes discussing your thoughts, feelings, behaviours, and any physical symptoms. It’s also helpful for us to know some details about your personal history, but you only need to share what you’re comfortable sharing. This process of sharing your story is the beginning of what we call a “case formulation”.

Setting Goals

Together, we’ll identify specific goals for your therapy. These goals will be based on what you want to achieve and the changes you hope to see in your life, such as reducing anxiety, improving mood, or changing negative thought patterns. These goals might also change and evolve during the course of the therapy process. We’ll regularly check-in about the goals we’re working towards, to make sure it feels relevant and important to you.

The Case Formulation

In CBT, we use what is called a case formulation to guide the therapy process. As you share your story and goals for therapy, we’ll gradually piece together a picture of where you’ve come from, where you are now, and where you’re headed. It’s a simple, step by step process and there’s no wrong way to do it. And again, just like with goal setting, we’ll regularly refer back to the case formulation during the therapy process, to make sure it feels relevant and alive to you.

Building Trust

A strong therapeutic relationship is key to successful therapy. We want you to be able to share what’s happening for you and trust that whatever you say will be received with care and without judgement. That’s how therapy works best. So we’ll work with you to build trust. We’ll answer any questions you might have and discuss any concerns or reservations you might have. We’ll also tell you a little about ourselves and our own journey if that helps.

Homework Tasks

CBT often involves homework assignments. These are just tasks that you’ll complete between sessions to help you practice the skills you’re learning. As the therapy moves forward, some of the tasks we might ask you to complete include a thought diary, some simple mindfulness exercises, or to try out new behaviours in real-life situations. But, for now, we might invite you to try out a particularly easy, introductory homework task following the first session.

Looking Ahead

As we move ahead into future sessions, we’ll include some new regular elements into the therapy. At the start of each session, we’ll work together to set a structured agenda for the session. We’ll also have regular reviews to help track your progress and experience during therapy. This helps us ensure that the therapy is effective. It also helps us to make adjustments as we move forwards.

By the end of your first session, you should have a clear understanding of what CBT is, how it can help you, and what the therapy will involve. You’ll also have some initial goals and a plan for the next steps. CBT is a collaborative process, so we’ll be working together, and we’ll be there to support you every step of the way.

 

Starting CBT can be a hugely positive and empowering experience. With the right support and a bit of commitment, you can achieve your goals and make lasting changes in your life. If you feel ready to start your CBT journey, drop us a line to arrange a free consultation.

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