How to get the most out of your CBT sessions:

  1. Find a therapist who has the appropriate skills, qualifications and experience to support you with your problem. It is OK to ask if you’re not sure.
  2. Think about your goals, what you most want to achieve from CBT, ahead of your initial appointment.
  3. Plan for your home practice and set time aside to do this between sessions.
  4. Also plan for the things that will get in the way of doing your home practice so you can account for this!
  5. Keep a therapy journal or folder so you can keep all of your notes, resources and homework in one place for reference.
  6. Keep a learning log – at the end of every session, jot down a couple of take away points you want to remember. By the end of your sessions, this will be a great resource you can refer back to as needed.
  7. Consider using credible self-help resources as well. Your therapist will be able to advise about this.
  8. Give honest feedback – if you don’t understand something or are not finding therapy helpful, let your therapist know so you can work together on making changes to improve this or consider alternative forms of support.
  9. Utilise your support network – think about who can support you, directly or indirectly, throughout this journey.
  10. Be kind to yourself. The process will have its challenges but your therapist will work with you to ensure you are supported.

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