CBT Essentials Part 4

Welcome to the fourth instalment of ‘CBT Essentials’ a new mini-series within Forrest Rambles where I’m exploring the building blocks of CBT.  You can read the previous editions on agenda setting, mood questionnaires and goals on my website.

This month I’m looking at ‘homework’ a phrase which conjures up a variety of responses ranging from sheer terror to curiosity and enthusiasm.  If for you the term ‘homework’ brings back bad memories of school days try using a different term instead such as ‘between session tasks’.  Also, remember that CBT doesn’t use homework as a way of testing you or evaluating you.  It’s an opportunity to learn and develop new skills which are going to help you work towards your treatment goals.

Those of you who have read my previous blogs will notice a similar theme here when I say that homework setting is all part of how CBT encourages you to take an active role in your treatment alongside your therapist.  This collaborative approach is a key part of CBT and one that I really enjoy.  

Most therapists will set homework with you at the end of every session.  This should then be reviewed at the start of the next session.  The good news is that this collaborative approach means that you won’t be in trouble for not doing your homework or not doing a ‘good’ job.  Everything is an opportunity to learn, so if you have struggled with any aspect of your homework share this with your therapist and take time to trouble shoot together.

You’re probably wondering what kind of things are helpful to do for homework.  Initially homework tasks tend to be an opportunity to learn more about your difficulties, perhaps keeping a note of situations which you face during the week or reading something your therapist has given you.  These tasks enable you to become more aware of what is happening for you and therefore what might help moving forwards.

Once treatment is underway homework tasks tend to shift to practicing things which you and your therapist have discussed in session.  This might be practising a new technique like cognitive re-structuring, trying to do something new which might be slightly out of your comfort zone, or doing something nice for yourself.

Trying out these homework tasks without your therapist is an opportunity to gain confidence in your ability to implement what you’ve been discussing in session.  This is particularly important in CBT as one of the aims of the treatment is to teach you to be your own therapist.  This way you will have the skills you need in your ‘tool box’ to keep managing your mental health beyond attending sessions.

When I’m talking to people about the importance of CBT homework I always liken it to learning to play the guitar and how if you want to get good at it you have to practice every day, it’s not enough just to go to weekly lessons.  It’s the same when we’re thinking about making improvements to our mental health.  Your weekly meeting with your therapist won’t be enough to resolve the difficulties.  If you’re able to commit to homework tasks you’ll soon find that the more you put into it, the more you get out of it.  Remember, there are 168 hours in a week and only one of them will be spent with your therapist!

So, remember to work with your therapist to plan homework tasks which are likely to be useful to you, try your best, then review the outcome at your next session.

I hope you’ve enjoyed this fourth ‘CBT Essentials’ blog and that what you’ve read has made the prospect of homework less terrifying!  Please share the link via your Social Media platforms and join me next month to learn more about how to get the most from your therapy.