How can I make the most of my CBT sessions?

[ManicMinor]

I've just had the first of six CBT sessions, after being referred by my GP, for anxiety and disordered eating (exacerbated by anxiety). I've realised that I have to make the most of the opportunity, it's taken quite a long time to get to this point and if this doesn't help, I'm not sure where I go next. I got a good first impression of the counsellor I'm seeing, so I am hopeful. He's asked me to set some goals of what I want to achieve (whilst being realistic about what can be done over the six week period).

Those of you who have been through CBT, what did you learn about how to get the most from it? What barriers or blocks got in the way? I've got to get the most I can out if this.

I find it helpful to write a list or a brief note to myself about issues I want to explore or talk about in my sessions. Otherwise sometimes I walk out and realise I didn't talk about the one thing I wanted to!

I think there is also value in reflecting on each session afterwards.

keeping a diary - after each session set aside some quiet alone time and write about it. It will help you remember things later and you may also find that simply writing it down brings up other ideas which you can bring up at the next session :)

I use a really gorgeous notebook my dad have me, it's a pleasure to write in, so get thee to a stationery shop (online?) and treat yourself to a nice one :o

Re goals. Think small at first (eg for me it was to do one social thing in the fortnight between sessions, rather than a general big goal of doing stuff every day)

Don't put too much pressure on yourself over this btw. I am generalising hugely here but are you a perfectionist like me? Because it's ok that some sessions may not feel so useful as others, and be aware also that you won't feel better straight away so don't beat yourself up if you find it tough.

Put into practice the techniques you talk about for coping between sessions so you can use the next session to reflect on what's working for you.

Perhaps identify what you want to change, what things will make your life easier? And do all the homework set and ask questions if you not sure on anything.

Ask the person what cbt can do for you. Partly I think it is about realising there are things one needs to change. It may mean a different way of doing or thinking about something, accepting things which cannot be changed. Sometimes life is just tough sadly, other times there may be more decisions to make further down the line. For eg 6 yrs ago I realised I needed to reduce my hours at work in order to have a better quality of life, then looked at how that could be achieved. I did not do that in my 5 sessions but later.

Thanks so much all. Fuzzpig, you're completely right about the risk of me putting too much pressure on myself with this. I think I'm quite sensitive to the prospect of 'failing' at this, and worry about my very supportive GP losing patience if she runs out of suggestions for me, I have seen signs of some frustration that she can't 'solve' this for me and that makes me worry that I am not trying hard enough. (cos all I have to do is eat more, right?!).

I think the advice about exploring what can be changed and what can't be changed is very valuable, and reflection time, yes. And love the idea of getting a beautiful notebook as a treat for that!