In CBT, the first session is all about introductions and laying the foundation for our work together. We’ll talk about what CBT is and how it works. We’ll talk about your goals for therapy, and begin to make a plan together for achieving those goals.
One of my priorities is to make sure that your privacy is protected at all times. Before asking you to share anything, we’ll go through a standard therapy contract, which gives clear guarantees regarding the privacy and confidentiality of everything you share during therapy.
These sessions are about you, so I’ll ask you about what brought you to therapy. This usually includes thoughts, feelings, behaviours, and any physical symptoms. It’s also helpful for me to know some details about your personal history, but you only need to share what you’re comfortable. This process of sharing your story is the beginning of what we call a “case formulation”.
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. Examples of changes that people often want to achieve are reducing anxiety, changing a behaviour, improving their overall mood, or breaking free from negative thought patterns. Your goals might also change and evolve during the course of therapy. We’ll regularly check-in about the goals we’re working towards, to make sure it feels relevant and important to you.
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.
A strong therapeutic relationship is key to successful therapy. I 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, I’ll work with you to build trust. I’ll answer any questions you might have, and we can discuss any concerns or reservations you might have. I can also tell you about myself and my own journey if that helps.
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.
By the end of your first session, you’ll have an understanding of what CBT is, how it can help you, and what the therapy will involve. We’ll also have some initial goals and a plan for our next steps together. CBT is a collaborative process, so we’ll be working together, and I’ll always be listening and collaborating with you on how to move forward.
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 positive changes in your life.
If you feel ready to start your CBT journey, drop me a line to arrange a free consultation.
