Individual therapy provides a safe space for people to understand more about themselves and grow in a positive direction. However, when many people think of treatment, they envision the classic portrayal of a person on a plush lounge chair sharing their deepest fears and discomforts with a therapist, who silently takes notes.
This type of talk therapy can be valuable, but therapy is even more empowering when participants actively set goals surrounding the information they share. Setting goals can, in itself, seem like a daunting prospect. Where should a person start? What kinds of goals are suitable for therapy?
The good news is that anyone can set goals for themselves as part of individual therapy; they need to understand the basics of effective goal-setting.
Here are some practical tips for setting meaningful and achievable goals in individual therapy sessions.
Why Set Goals in Therapy?
If therapy is about sharing concerns and discovering more about one’s inner self, why set goals in the first place? In reality, studies repeatedly show that establishing a clear goal improves a person’s attitude toward the challenges they face and may even result in a greater likelihood of that person achieving their stated goal.
Goals in therapy can look like almost anything: personal growth, better communication, a reduced stress response to traumatic stimuli, and more. However, while good therapy goals help people focus on personal growth, track progress, and maximize the benefits of the therapeutic process, those goals must be chosen with care to be effective.
How to Set Goals for Individual Therapy
When participants in individual therapy set goals, one of the first challenges they typically encounter is being unable to describe what they want. As a result, they may set a nebulous goal or one that is too difficult to achieve. For instance, if a person says their goal is “to communicate better,” there is no objective metric for measuring when this goal has been achieved or whether progress is being made.
Setting goals for individual therapy requires participants to be clear about expectations and create achievable aspirations. The best way to do this is by making SMART goals:
- S for Specific – A goal should be as narrow as possible. Define the goal clearly. Who, what, when, where, and why? Suppose a person struggles with oversharing with the people they work with. Instead of “I want to communicate better,” consider “I want to be more concise when I talk to coworkers.”
- M for Measurable – Progress toward a goal should be measurable so that participants know whether their strategies are working. For example, to “be more concise when I talk to coworkers,” a patient could review their emails once weekly and determine how many filler words or phrases they have used. Or perhaps they could measure how long their sentences are. Over time, this number should decrease.
- A for Achievable – Setting a goal that is not within reach is a recipe for failure. Similarly, a goal that is extremely simple does not leave much room for personal growth. “I want to be more concise when I talk to coworkers” is likely too daunting if the goal is to reduce how much the person speaks by 50%. For instance, a more achievable goal is to say they will communicate each idea in five sentences or less. This way, only the most essential points are included, reducing the potential for oversharing.
- R for Relevant – Setting a goal unrelated to the participant leaves them with little motivation to succeed. A person who overshares at work would likely fail to benefit from a goal to use more professional verbiage; the issue is not with the words they choose but rather their concept of which topics are appropriate and to what extent.
- T for Time-Bound – Goals with no time limit can leave a participant lacking the motivation to strive for them because they can always “be done later.” It is important to choose a start and end date for the goal. Establishing “check-in points” throughout the goal’s timeline may also be beneficial to check progress and make adjustments that facilitate success.
Make Therapy More Productive at Village Counseling
Individual therapy sessions can be cathartic, which is the release of emotions, and that is a good thing. However, without setting goals, emotional catharsis may not lead to tangible changes in a person’s life.
Setting SMART goals for therapy is a great way to maintain accountability and grow in the direction you want your life to take. The professionals at Village Counseling can help you identify SMART goals that align with your needs and aspirations. Contact Village Counseling today to schedule a therapy session!