Should You Have a Goal in Therapy?
If you’re reading this, chances are you’ve either started therapy or are looking to start your therapy journey.
Perhaps you’ve tried therapy in the past and didn’t get the healing you had hoped for. Or you weren’t sure if you were “doing it right.” Or maybe you met with a therapist and froze when they asked, “So what brings you here?”
Don’t worry – you aren’t required to have a “goal” in therapy, and it’s quite alright if you start going without knowing exactly what it is you want to achieve.
Setting clear objectives can (in time) help you get the most out of therapy.
But many people feel increased pressure or frustration if they don’t have a specific goal in mind at the onset.
Of course, you may have a few specific ways you want to use therapy (to improve your communication skills or manage anxiety, for example). Or, like many adults, you may view therapy as a necessary part of your self-care – a dedicated time to unpack whatever’s on your mind with a licensed professional.
Remember, your therapeutic journey is uniquely yours, and there's not a single "right way" to approach it.
Here at Building Resilience Counseling Services, we want to help you feel confident about working with your therapist: Whether you bring a detailed list of what you want to accomplish or simply know something feels “off.”
Therapy goals should be gentle and flexible, unlike the goals you might set at work or in other areas of life. Progress, not perfection, is what matters most.
In this blog, we'll explore:
How to set therapy goals if you choose to
Whether therapy goals are even necessary
How to navigate different types of therapy
How To Set Therapy Goals
Setting goals for therapy doesn't have to be overwhelming. In fact, it shouldn’t be.
These intentions should be personal, meaningful, and — most importantly — flexible.
While your therapist can help refine these goals during your sessions, you can reflect on what you hope to achieve even before your first appointment.
A goal or intention might look like:
Developing healthier emotional regulation
Improving relationships with partners, family, or friends
Deepening self-awareness and understanding patterns
Building effective coping strategies for life's challenges
Processing grief or traumatic experiences
Remember: Your goals may evolve as you progress in therapy, and that's perfectly normal. Your therapist is there to guide this journey as your needs and insights change.
If you're unsure about how to set therapy goals, start by asking yourself these questions:
Which area of my life feels most challenging right now (work, relationships, parenting, health, or something else)?
What emotions seem to overwhelm me most frequently?
What patterns or behaviors aren't serving me well?
If I could change one thing about how I respond to stress, what would it be?
You can even start with this simple goal of sorts: Remain open to the unexpected insights and directions your therapeutic journey might take.
What Am I Supposed to Get Out of Therapy?
Therapy isn't a one-size-fits-all solution — it's a personalized process that adapts to your unique needs.
Many clients ask: "What am I supposed to get out of therapy?" The answer varies widely. Therapy isn't a one-size-fits-all solution — it's a personalized process that adapts to your unique needs.
Most people experience improved emotional well-being, better understanding of themselves and others, healthier boundaries, and practical coping tools for life's challenges.
However, therapy goes beyond just "fixing" immediate problems. By cultivating resilience, self-compassion, and a deeper self-understanding, therapy can help you transform how you navigate your entire life.
Your therapist will help you define what success looks like for you, even if that definition changes over time.
Can You Go to Therapy Without a Goal?
Absolutely!
It’s a common misconception that you need a clearly defined objective before scheduling your first session. This prevents many people from seeking the support they deserve.
Many therapists specialize in helping clients explore and discover what they truly need as sessions progress. Sometimes, simply creating space to reflect with a compassionate professional is valuable in itself.
Exploratory therapy encourages organic self-discovery by re
vealing needs or patterns you weren't previously aware of.
Not knowing exactly what you want to address with a counselor doesn't mean you won't benefit from therapy. In fact, it might actually lead to more profound insights than a narrowly defined focus would allow.
What Type of Therapy Do I Need?
Determining what type of therapy you need can feel overwhelming, as there are so many approaches. Therapeutic modalities each address a person’s different needs, and some work better for certain personalities or life challenges. Many therapists integrate one or more of the following:
Cognitive Behavioral Therapy (CBT) focuses on identifying and changing unhelpful thought patterns and behaviors. It's particularly effective for specific issues like anxiety, depression, and phobias.
Solutions-Focused Therapy emphasizes building on your existing strengths and past successes rather than dwelling on problems. This forward-looking approach helps you create practical solutions and achieve your goals by leveraging what already works in your life.
Trauma-Focused Therapy provides specialized techniques for processing difficult past experiences and reducing their impact on your present life.
Mindfulness-Based Therapy incorporates meditation and present-moment awareness to reduce stress, manage emotions, and break free from automatic reactions.
Rest assured, you don’t need to show up to your appointment knowing what type of therapy you need. Your therapist will assess your individual needs to make a recommendation on which approach (or combination of approaches) might work best for you.
Virtual Therapy Options
Whether you arrive at therapy with specific goals or simply feel there’s something you need to process or change, you're taking a valuable step toward personal growth and well-being.
Not knowing exactly what your goal is — but recognizing you want support — is more than enough to begin. Therapy is an evolving process that meets you where you are while helping you move toward where you want to be.
And here at Building Resilience Counseling, we really mean we will “meet you where you are.” All of our therapy services are virtual, providing a secure and convenient option for our clients.
What’s Next?
If you're considering therapy but feel uncertain about your goals or the process, we're here to help. Contact us today for a free consultation to discuss how therapy might support your unique journey toward well-being.
With expertise in multiple therapeutic approaches, we help clients navigate life's challenges and discover their path to emotional wellness.
For more information on scheduling and using your insurance for therapy, go here.
Interested in learning more? Sign up for a free 15-minute consultation here.