Setting Goals: The Secret to Your Success in Therapy

Psychotherapy helps in improving mental well-being by addressing the emotional and behavioural concerns that are causing them. However, it is not a magical answer to your concerns - while the therapist will lead the conversation, you will also have to do some legwork with your therapist to be able to experience the benefits of therapy. 

For therapy to be effective, there needs to be active collaboration between a trained therapist and the individual. You need to take charge and be willing to make a change.

So, how do you take responsibility for your well-being throughout the process? 

One way to do so is by setting goals for therapy.

Also read: Busting Myths About Mental Health Conditions: Setting the Record Straight

In this article, we explore what goal setting in therapy is, how it can benefit you, and the ways in which you can set achievable goals to track your progress.

What is goal setting in therapy?

Although therapy can seem like an abstract process, it has scientific components and structure. Setting goals helps you and your therapists have a systematic approach to tracking your progress throughout the process. 

When you work with your therapist to define your goals for therapy, it ensures you both are on the same page. By setting goals, you can not only identify your desired outcomes from the experience, but also understand how you can achieve them. 

Working with your therapist to identify your goals, helps you define intangible outcomes and provides you with a guideline to work your way towards them.

How does setting goals benefit you?

Let's say you've found the right therapist for your concerns, who checks all your boxes. You've even attended a few sessions, and don't have any complaints so far. But, how do you know if therapy is working for you?

Most people answer this question with a simple, “When I am feeling better.”

But what does “better” mean for you?

Effective therapy helps you create positive changes to progress towards your goals. Hence, by setting goals in therapy, you can not only identify your desired outcomes but also keep track of your progress.

It is a helpful tool that is beneficial for both you and your therapist.

Collaborating with your therapist to define your goals also helps them understand what your expectations are and how they can provide you with the right support.

When you have fixed and realistic goals in mind, you can not only envision your ideal future, but also figure out ways to reach there. Setting goals is crucial to help you prepare for any obstacles that may come your way, and know how you should prioritise your time.

Overall, goals can be beneficial in helping you organise your thoughts, understand what you want to achieve, and track your progress while you are in therapy.

Also read: The Importance of a Therapeutic Alliance in Therapy

What type of goals can I set in therapy?

Now that you know why it's important to set goals, you may be wondering, “What type of goals can I set for myself?”

The simple answer is: it all depends on what you believe your ideal outcomes to be.

Goals in therapy should be challenging–they help in motivating you to take action and make real, measurable changes in your life. 

But effective goals in therapy need to be realistic, and that's why it's important for you to work closely with your therapist to identify your goals.

Mainly, goals in therapy are centred around changing behaviours, establishing and maintaining relationships, gaining healthy coping skills, learning decision-making strategies, and personal development. 

Remember, goals will vary from person to person, and that's okay. It's important to focus on what you want your outcomes to be.

How to set goals for therapy

So, it’s clear that goals are crucial to making therapy effective, but how do you actually set goals for the process? 

Luckily, you don't have to figure it out on your own, your therapist will guide you throughout the process.

But, it still helps to know how you can turn your wish to “feel happier”, into a realistic, measurable, and effective goal. Let’s explore some practical tips on how you can set goals for therapy.

Also read: 5 Essential Tips for Preparing for Your First Therapy Session

Start by identifying your broader perspective

When asked, most people say they go to therapy to feel better, happier, or even to find a purpose in their life. 

These statements are important, they convey your desires, vulnerability, and willingness to change. Sometimes, these simple statements can be enough to begin your process of healing. 

But, as powerful as these statements can be, they aren't enough to be transformed into goals, just yet.

So, how do you turn them into measurable milestones for your mental health journey?

An easy way to develop your goals is to ask yourself questions, such as “Why have I come to therapy?” or “What are some things in my life that I want to change?”, and write down as many answers to them as you can. 

Research suggests that writing down your goals can increase the likelihood of you achieving your goals. So, whether you're writing paragraphs or a single line, seeing your thoughts on paper can help you get the clarity you need.

Consider what you want to focus on

Sometimes it can feel like everything is falling apart around you. How do you decide whether you should focus on performing better at work, spending more time with friends, working on your health, or something else entirely?

It may be tempting to try to change everything at once, but that would be setting yourself up for failure. While your therapist is there to listen to all your concerns, it's important to focus on one concern at a time. 

Your therapist can help you get clarity on the root cause of your concerns, and understand what changes you need to make to feel better. As you start focusing on one aspect of your life that you want to change, it becomes easier for you to set specific goals for yourself.

Formulate an action plan that can help you grow

Once you've identified the goals you want to achieve in therapy, it is important to understand how you can do so. This is when you will work with your therapist to formulate an action plan that can help you progress towards your goals.

Figuring out an action plan, no matter your goal, is easy if you just keep one word in mind: GROW.

The GROW acronym can help you make long-term positive changes that are helpful to achieve even your short-term goals. GROW stands for Goal, Reality, Options, and Way Forward.

It ensures that you consider all aspects of your goal, figure out if the outcome is realistic, analyse your options, and finally, plan your way forward. Ultimately, it helps you take actionable steps to achieve your goals.

To make therapy successful, you need to remember that it is a process that takes time and effort. There are many ways to track your progress in therapy, but setting goals is the first step; it helps both you and your therapist ensure that the process meets your expectations.

But, while you set goals for yourself, it is important to remember that goals in therapy can be flexible. They can change as the sessions progress, and as you figure out new ways to work towards them.