Setting Realistic Goals for Therapy

When you begin therapy, setting realistic and achievable goals is important. Goals help you to prepare, guide your sessions, and let you and your therapist see how things are changing over time.

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Understanding the Importance of Goals in Therapy

Purpose of Goals

In therapy, goals give you and your therapist a shared reference point, providing direction and structure to the sessions so that what you spend time on stays connected to what you came for. By clearly defining what you hope to work towards, you can keep the therapy focused.

Types of Goals

Therapy goals can be broadly categorised into short-term and long-term goals. Short-term goals may include managing daily stress or improving specific relationships, while long-term goals might focus on deeper difficulties such as recovering from past trauma or changing longstanding behaviour patterns. Both types have their place: short-term goals can offer earlier relief and something to hold onto, while long-term goals hold the direction of the wider work.

Setting therapy goals is not just about stating what you want to achieve. It involves a considered process that takes your circumstances into account.

How to Set Effective Therapy Goals

Identifying Needs and Desires

The first step in setting therapy goals is to take a reflective look at your needs and wishes. What aspects of your life are you hoping to improve? Are there specific emotional difficulties or relationships you wish to address? Understanding your own needs helps you articulate clear and personal goals. Consider writing these thoughts down, as this can make it easier to put them to your therapist.

SMART Goals in Therapy

One useful framework for setting goals in therapy is the SMART criteria:

• Specific: Clear and specific goals are easier to focus your efforts on.
• Measurable: Include amounts, dates, or other indicators you can look back on. For example, rather than aiming to “reduce stress”, a measurable goal might be “practise relaxation techniques for 10 minutes three times a week”.
• Achievable: Set goals that are attainable within your current resources and circumstances, so you are not set up for disappointment.
• Relevant: Your goals should matter to your own values and to the longer-term direction you want.
• Time-bound: Agree rough timeframes with your therapist, so progress can be reviewed rather than left open-ended.

Collaborative Goal Setting

Goal setting works best as a collaborative effort between you and your therapist. Working on the goals together helps keep them tailored to your situation and within reach. Your therapist can help you refine them, make them more specific, and suggest realistic timeframes.

Writing for Psychology Today, clinical and counselling psychologist Amanda Moses describes goal setting as a collaborative process in which the client carries the main say in what the goals are, while the therapist helps keep expectations of what is realistic and achievable in view. She notes that opening goals do not have to be precise, and that broad ones are usually enough to begin with. She also distinguishes a workable goal, such as reducing the time spent worrying, from an absolute one such as never feeling sad again, and suggests that goals be revisited as therapy proceeds [1].

Common Challenges in Goal Setting

Unrealistic Expectations

One of the most common difficulties in therapy is setting goals that are too ambitious or too broad. Goals set out of reach can leave a person feeling frustrated or defeated, which may make it harder to keep going. Keeping goals realistic often means breaking a larger aim into smaller, manageable steps.

Adjusting Goals Over Time

As therapy proceeds, you might come to understand something differently, or meet difficulties you had not anticipated. Your initial goals may then need to be adjusted. Talking about your goals with your therapist from time to time helps keep the work connected to where you actually are.

Implementing Goals in Daily Life

Practical Steps to Take

Therapy goals usually need some carry-over into daily life. This might mean practising specific techniques discussed during sessions, such as mindfulness or stress-reduction strategies, or applying new ways of communicating in your relationships. Regular practice tends to make the changes easier to sustain.

Tools and Techniques

Several tools can help you stay with your therapy goals. Using a journal to reflect on your daily experiences and feelings can be valuable. Digital tools, such as apps that remind you to practise breathing exercises or that track your mood, can also help. They support consistency and give you something concrete to look back on when you review how things are going.

Review and Adjust

Regularly Reviewing Goals

It is worth reviewing your goals regularly with your therapist. This lets you both consider whether the current approach is working and whether the goals still reflect your needs. Periodic reviews can also make it easier to notice changes you might otherwise overlook.

Being Flexible with Goals

Goals often change as therapy proceeds, and that is a normal part of the process rather than a step backwards. It usually means your understanding of what you need has moved on, and the goals can move with it.

Key Takeaways

• Goal Clarity Aids Focus: Clearly defined goals help maintain focus during therapy sessions and help you and your therapist see where the work is going.
• SMART Goals Framework: The SMART criteria, meaning specific, measurable, achievable, relevant and time-bound, can help you set goals that are clear and within reach.
• Collaboration Matters: Setting and adjusting goals together with your therapist helps keep them realistic and suited to your changing needs.
• Practice and Consistency: Carrying goals into everyday life through regular practice is what usually makes the difference between an idea and a change.
• Flexibility and Adjustment: Being open to adjusting your goals keeps the therapy connected to what you need now.

FAQ

How do I know if my goals are realistic?

Discuss them with your therapist, who can offer a professional view based on experience of therapeutic work. A realistic goal usually feels demanding but attainable given your current resources and circumstances.

What if I don’t achieve my therapy goals?

Not achieving your goals does not mean failure. It often indicates a need to reassess and adjust them. Therapy is a process, and learning what does not work is as valuable as learning what does. Raise any concerns with your therapist so that a different approach can be considered.

Can I change my goals midway through therapy?

Yes. Changing goals is a natural part of the therapy process. As you understand yourself and your needs differently, your goals will likely change too.

How often should I review my therapy goals with my therapist?

Reviewing them regularly is good practice, perhaps every few sessions or as agreed with your therapist. Regular reviews help keep the therapy connected to your current needs.

What tools can help me track my progress towards my goals?

Consider a journal to record your thoughts and feelings, an app to track behaviours or moods, or a checklist for daily practices related to your goals. These give you a record you can look back on when you review your goals with your therapist.

References and Further Reading

1. Moses, A. (2023). How to Set Goals for Your Therapy Clients. Psychology Today, 23 April 2023. https://www.psychologytoday.com/us/blog/thinking-about-becoming-a-psychologist/202304/how-to-set-goals-for-your-therapy-clients