If you’re new to Cognitive Behavioural Therapy (CBT), starting can be anxiety producing – especially if you are unsure of what to expect. Many folks envision immediate relief and/or suddenly having “lightbulb” realisations, but the first week of CBT is not typically characterised by those things; rather it is typically characterised by a more subtle level of introspection and/or perhaps even some discomfort.
Knowing what tends to happen during the first few days can better prepare you for your new experience in CBT, and make you feel less hopeless if things don’t improve right away. The initial appointment of a Cognitive Behavioural Therapy (CBT) focuses primarily on getting to know you; not just jumping straight into getting you solutions for your issues. Your therapist will most likely ask what led you to seeking therapy, what problems you’re having today and how those problems affect your daily functioning.
Other things that you could discuss include:
- Your patterns of thinking (primarily negative and/or habitual)
- Your mood and what causes it
- Sleep, stress level, and daily routine
- Previous experiences or traumas that may still affect you today
Some people may feel as though discussing these topics in the first session was too much like just talking. It’s completely natural to walk out of the first session with a “we didn’t actually do anything” feeling. In CBT the therapist creates a solid understanding (map) of your thoughts and actions (and any other relevant information) prior to altering/fixing them. CBTT begins with creating a foundation for your CBT process, and finishing with a very strong creation for your future.
Early Awareness: Noticing Your Thoughts More Clearly
One of the most significant initial changes after starting CBT is an increased awareness of thought patterns. By the end of week one, most people have begun noticing some of their thoughts that they had previously “brushed over.” Examples of these types of thoughts include but are not limited to:
“I cannot do anything right.”
“They probably think I am annoying.”
“This is going to go wrong.”
Instead of giving into these thoughts automatically, CBT encourages that you stop and watch these thoughts. At first, this experience may seem odd; some people describe it as becoming “too aware” of what goes on in their head every day. You may also notice an increase in your anxiety level when you realise all the thoughts you had brushed aside previously. However, this does not mean you’ve taken a step back; instead, it is part of your progress toward gaining self-control through CBT.
Emotions are Fluctuating & This is Normal
In the first week of CBT, your emotions may fluctuate more than they normally would because now you have begun to focus on thoughts and feelings that were previously automatic.
Emotional Ups and Downs Are Normal
You may be feeling:
- Relief that you are finally opening up about things
- Frustration because you do not feel 100% better yet
- Anxiety due to the increased amount of self-reflection that is occurring
- A combination of hope + uncertainty
CBT won’t eliminate negative emotions right away. It will help you to understand where your negative feelings are coming from, and this new understanding may cause a strong emotional reaction at first; however, this is normal.
The main focus of CBT
The first week of CBT isn’t typically about immediately feeling better. Rather than just looking for your overall feelings to improve right away, the first week of cognitive behavioural therapy (CBT) is more about raising awareness of what has happened to you mentally and emotionally, related to past experiences and events. Once you begin to gain awareness of the relationship between your thoughts, feelings, and behaviour through the process of cognitive restructuring (CR), change and transformation will happen much more readily.
Often you will not notice a drastic improvement by the end of the first week of working with CBT, you will likely find yourself taking moments to pause before you accept your negative thoughts as fact. Additionally, you might find yourself being more curious about how you react to things rather than simply accepting your reaction as something else. The smaller changes generally signify that cognitive behavioural therapy is working in the beginning stages of working with cognitive behavioural therapy (CBT).
You should also not expect to experience an instantaneous transformation within the first week of cognitive behavioural therapy. Rather, you should see the first week of cognitive behavioural therapy (CBT) as the first step of learning how to change the way that you think, see the world, and experience your thoughts. Although the process can often feel slow, you should understand that the skills that you learn during the first week of cognitive behavioural therapy will be building blocks for you to experience long-term changes.
If you are new to working with cognitive behavioural therapy and feel uncertain about how you are progressing, remember that your experience is quite common for many individuals in their early stages of working with cognitive behavioural therapy (CBT). The first week is only the beginning of a long journey that will teach you to develop healthier thinking patterns, improve your ability to cope, and achieve a greater sense of control over your mental health.
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