Why It's Important to Set Therapy Goals and How to Set Them
When starting therapy, some individuals have a clear idea of what they need to address, such as overcoming a specific fear, making a significant life decision, or processing a traumatic event. However, many clients struggle to identify what would truly help them, expressing feelings of general unhappiness or struggles without a clear focus. They may say something like, “I’m not happy in my relationship,” or “I’m stressed by my job,” or, “I’ve always been anxious and am ready to do something about that.” In such cases, goal setting becomes a crucial aspect of the therapeutic process. This blog post aims to guide you through the process of setting therapy goals.
Why Setting Therapy Goals is Important
Setting goals serves several purposes that significantly enhance the effectiveness of therapy, including the following:
Clarifies the Purpose of Therapy: Setting goals helps define the purpose of therapy and provides direction for both you and your therapist. Goals assist in identifying what you want to achieve and enable your therapist to determine how they can support you in reaching those goals.
Measures Progress: Setting goals provides a clear framework for measuring progress. By establishing specific and measurable goals, both you and your therapist can track your progress over time and make necessary adjustments to the therapeutic approach.
Provides Motivation: Setting goals offers a sense of motivation and purpose for your therapy sessions. When you have a clear idea of what you want to achieve, you are more likely to remain committed to the therapy process and actively work towards your goals.
Increases Accountability: Setting goals increases accountability for both you and your therapist. Goals serve as a means to ensure that both parties are actively engaged in working towards the desired outcomes.
How to Set Therapy Goals
The process of setting therapy goals involves the following steps:
Identify the Problem or Challenge: Start by identifying the problem or challenge that you want to address in therapy. This may involve exploring past experiences, current circumstances, or future aspirations. For example, you might decide to address the impact of early-life experiences on your current emotions or explore strategies to decrease anxiety that interferes with your social activities.
Make Goals Specific: Once you have clarity on the overall purpose of therapy, it's time to make your goals more specific. Collaborate with your therapist to break down the problem into actionable parts. One effective approach is to create "SMART Goals," which stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. Online resources like the ones found here and here provide numerous examples of how to formulate SMART Goals. Additionally, consider the following tips:
Ask yourself, "What will I be able to do or be doing differently when this goal is achieved?"
Identify smaller steps that can be taken on the path towards a larger goal.
Frame goals in terms of actions—what actions will you take, what will you learn or practice?
Maintain a realistic perspective on what you can accomplish. While it’s not possible to eliminate all anxiety, you can focus on specific ways anxiety affects you and target those areas to decrease anxious responses.
Challenge yourself by setting goals that provide new targets for personal growth and change.
I Have Goals—Now What? Once you and your therapist have developed your goals, it's essential to periodically review them to assess your progress. Reflect on your goals and acknowledge the areas in which you have made significant improvements. This recognition can lead you to consider adding new goals to further your progress or engaging in a conversation with your therapist about the plan for moving forward. Reflecting on your progress also presents an opportunity to reassess your needs:
Were your goals too broad or unrealistic? Consider refining them to make them more attainable.
Has something new emerged that takes precedence over your initial goals? Be open to adjusting your goals to align with your evolving journey.
Can you identify any obstacles that hinder your progress towards a goal? Use this information to reframe your work and address those challenges.
Remember that goals are not intended to be "pass/fail"; they are an evolving map of your therapeutic journey. View your goals as works in progress that can be adjusted or rewritten as needed.
When it comes to developing therapy goals, the process is just as important as the product. Collaborate with your therapist to define, assess, and adjust your goals to maintain momentum in your therapeutic journey. Regularly reviewing and adapting your goals ensures that they remain relevant and effective in supporting your growth and well-being.