top of page
Writer's pictureKevin Kenealy

How to Get Therapy Success by Setting Smart Attainable Goals



Therapy can be such an amazing tool to help you grow as an individual. But to really make the most of it, you need to have a clear vision of what you want to achieve. Setting defined goals for your therapy gives you direction and makes it simpler to track your progress.


Studies show that realistic goals can be super motivating, even if you're dealing with depression or other mental health struggles.


Keep reading!


What Exactly Are Therapy Goals?

Simply put, a goal in therapy is a certain outcome you want to accomplish. Don't stress if you're not totally sure on a specific goal yet. Your therapist is there to help you pinpoint goals and create a treatment plan to reach those goals.


Having reasonable short-term and long-term goals helps you envision a better future for yourself. Let's be real - motivation can be tough for so many people. Setting defined goals gives you the drive to challenge yourself and get back on track when you veer off course. Goal setting is so key to making each therapy session worthwhile and improving your life overall.


Achievable Therapy Goals You Can Reach

Treatment goals are unique to each person. What you want to tackle in therapy varies from one individual to the next. If you're not sure where to start with your first therapy goal, check out these examples. See if any of them really resonate with you and your situation.


Healthier Habits

Breaking a habit is hard, even when you know it's unhealthy. With your therapist's help, you can work to change thoughts and behaviors. Replace them with more positive routines that enrich your life.


Research shows that environmental cues usually trigger them. Your therapist assists you in becoming more aware of harmful patterns. This awareness allows you to create better habits you can actually stick to.


Effective Communication

Communicating your wants and needs effectively is a common challenge. It can lead to feeling frustrated, depressed, or unsatisfied. Finding better communication strategies lets you express your true feelings. Improving communication assists in all parts of life. From work to personal to social settings, enhanced communication skills are so rewarding.


Self-Compassion

When we're constantly beating ourselves up, it eats away at our spirit. With help from your therapist, you can learn how to talk to yourself the way you would a dear friend - with gentleness, empathy, and understanding.


Your therapist teaches you to avoid negative self-talk and put yourself first. This is often the first step to gaining confidence in your choices and relationships. It also leads to greater inner peace.


Stronger Relationships

Studies show strong social support makes people happier and more resilient to stress. Expanding your social circle is one way to build connections. In therapy, you can focus on developing new relationships and improving current ones. One of the many therapy benefits is learning to communicate in relationships to achieve your goals. Whether you join a club, take a class, reconnect with old friends, or meet new people, positive relationships enrich life.


Enhanced Coping Strategies

You can't avoid all stress and anxiety. But you can make it a goal to change how you react to and handle challenges. For instance, you may want to focus on:

  • Practicing relaxation techniques

  • Setting boundaries with family, friends, co-workers

  • Knowing when to ask for help

  • Releasing anger in a healthy way

  • Dealing with past trauma


New coping methods make it easier to handle life's ups and downs. You can also stop relying on unhealthy mechanisms like overspending or isolating yourself.


Better Sleep Quality

Sleep and mental health are closely linked. Lack of sleep doesn't just increase health risks. It also takes a toll on mental health. Practicing good sleep hygiene allows you to get the rest you need for optimal physical and mental well-being. Some example sleep-related goals include:

  • Making and following a sleep schedule

  • Building a soothing bedtime routine

  • Avoiding screens before bed

  • Creating a peaceful sleep environment


Emotional Regulation

Our emotions impact many aspects of life, from choices to reactions. Learning to identify and accept your feelings helps you handle difficult emotions in a healthier way. You and your therapist can improve your emotional vocabulary. This allows you to articulate feelings effectively to others.


Tips for Setting Therapy Goals

Use these tips to ensure you set the right goals and get the most out of therapy:


Be Honest

When discussing therapy goals, it's crucial to be open from the very first session about what you want and where you're at in life.


Resist holding back or being afraid to share concerns or fears. Communicating honestly right away allows your therapist to immediately help you work on your main objectives. You'll go into each session focused on the same goals.


Keep It Simple

Goals shouldn't be vague or convoluted. They need to be clear and easy to work toward. Otherwise, achieving them is a challenge. Focus on specific, measurable goals you can track. Break big goals into smaller milestones.


Make an Action Plan

Once you set a goal, think about what's needed in and out of therapy to reach it. Many people quit before making progress. Having a treatment plan allows you to take steps toward your goals. This can provide motivation to keep going.


Track Progress

Change often happens slowly, making it tough to see growth. One way to note progress is to set daily goals and review each day. Journaling about progress is effective too. Tracking progress helps you stay motivated when things get difficult.


Don't Be Afraid of Change

You don't have to stick to the same goals forever. It's normal to adjust plans over time. Therapy provides insight into what you want from life. As you progress, new goals may emerge. Don't be afraid to modify goals. Change is part of life - embrace it!


Reach Your Goals with Teletherapy

Therapy can help you make positive life changes, but it takes real effort. Setting goals gives you something to actively work toward. Goals are especially motivating when a therapist holds you accountable and celebrates your progress.


If you're ready to work toward a better life, teletherapy is an invaluable resource. Counseling services like Healthy Families in Albuquerque, NM offer convenient access to licensed therapists through teletherapy by way of Zoom calls.. Finding a therapist can be the first step toward accomplishing your goals and changing your life for the better! The benefits of teletherapy are waiting for you.

FAQs

How many goals should I set for therapy?

The ideal number of goals is usually 2-4. This prevents you from feeling overwhelmed. Focusing on a few clear goals allows you to put your energy into making meaningful progress.


Should I set short-term or long-term goals?

Aim for a combination of both short-term and long-term goals. Short-term goals provide a sense of accomplishment. Long-term goals give you an overarching vision. Together they keep you motivated throughout the therapy process.


What if I can't think of any goals for therapy?

If you're struggling, ask your therapist for help brainstorming goals. Explain the general areas where you'd like to improve. Your therapist can help translate those into well-defined goals.

How often should I modify my therapy goals?

Expect to re-evaluate and modify your goals every few months. As you make progress, you may discover new goals to work on. Changing goals over time is a natural part of personal growth.


Do my goals need to relate to my mental health?

Your goals don't have to directly involve your mental health. Any life improvements you want to make can become therapy goals. Mental and emotional health impact all areas of life.


Should I share my therapy goals with loved ones?

Sharing goals with loved ones allows them to support your progress. But only share if you feel comfortable. You may prefer to keep your goals private between you and your therapist.


What if I feel like I'm not achieving my therapy goals?

First, speak to your therapist - they can help strategize. But remember progress is not linear. You may hit plateaus or setbacks. Adjust your goals rather than give up.


How do I know when I’ve achieved a therapy goal?

You've achieved a goal when you consistently experience the change you set out to make. Your therapist can help confirm you've reached your goal based on objective measures.


What happens after I reach my therapy goals?

Reaching your original goals is a cause for celebration! Take time to appreciate how far you've come. Then you can begin the rewarding process of setting new goals.

5 views0 comments

Comments


bottom of page