Tips for Starting Cognitive Behaviour Therapy
❝Thinking about starting CBT but feeling nervous? This quick guide covers what to expect and how to prepare, like understanding key concepts, setting goals, doing homework, and finding the right therapist. A little preparation can maximize the benefits of your sessions!❞
If you are considering cognitive behaviour therapy (CBT), or if you are about to have your first CBT session, you may be nervous or unsure about getting started. This is very normal, especially with how many unknowns can come with therapy. To give you a better sense of what to expect and how you can prepare, here are some tips for you to consider before getting started with CBT.
1. Your Cs and Bs
Therapy should be personal. Therapists listed on TherapyRoute are qualified, independent, and free to answer to you – no scripts, algorithms, or company policies.
Find Your TherapistCBT focuses on how our cognitions (thoughts, beliefs, attitudes, assumptions) and behaviours (actions, what we do) play a significant role in how we feel, e.g. misinterpreting, worrying, avoiding, and overpreparing. You and your therapist will map out the ones impacting you the most and work on these. Get a head start by considering some of the cognitions and behaviours you would like to work on with your sessions.
2. Set Goals
CBT is a goal-orientated approach which means that you and your therapist will aim to achieve specific outcomes. These may be defined as SMART (specific, measurable, achievable, relevant, timely) goals, clear objectives linked to the dysfunctional cognitions and behaviours you have come to therapy with. For example, someone who never speaks up in team meetings as they are worried they’ll be ignored may aim to start contributing at least once at some meetings that aren’t as intimidating. Think about what your goals may be.
3. Do Your Homework
Homework, often records to keep or tasks to complete, is assigned after most CBT sessions. Be prepared to allocate time outside of the sessions to commit to this. Most CBT therapists will agree that this is one of the most important parts of therapy. The more you put into it, the more you will get out of it.
4. Read Up
There are a lot of reputable CBT self-help books (e.g. Overcoming series) that you can read before starting therapy. In some ways, CBT is like learning a skill. By reading up on CBT before you get started, you may better understand your problem and how to work on it when you see your CBT therapist. This will mean that you can hit treatment running.
5. Shop Around
Many therapists offer free consultations. This gives you a chance to get a sense of what they are like, if and how they can help you, their availability, costs etc.
A good CBT therapist will help put you at ease and always be open to help you answer any questions you have. Preparation is not necessary but may boost the benefits of CBT.
Important: TherapyRoute does not provide medical advice. All content is for informational purposes and cannot replace consulting a healthcare professional. If you face an emergency, please contact a local emergency service. For immediate emotional support, consider contacting a local helpline.
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About The Author
“As a CBT, EMDR, and IFS therapist with over a decade of experience, I help clients overcome anxiety, trauma, and stress. My approach integrates evidence-based practices to build emotional resilience, foster personal growth, and improve well-being. I am also an accredited practitioner and co-author of published research”
James Lloyd is a qualified CBT Psychotherapist, based in Centre, Cork, Ireland. With a commitment to mental health, James provides services in , including CBT, EMDR and Psychodynamic Therapy. James has expertise in .
