How to Set Goals for Therapy

trauma
Written By Dr. Quincee Gideon

Have you ever effectively set goals in trauma therapy or wondered, “What goals should I have in trauma therapy?” Perhaps you’re struggling to find out how to know that you’ve made progress in therapy.

When working through trauma, the narrative you create for yourself is so important when establishing a new story for your life.

  • What are the new ways in which you want to understand yourself?

  • How do you want your relationships with others to be different?

  • How do you want to move through the world differently?

Answering these questions involves thinking about your personal values, what’s important to you, and subsequently establishing the primary goals you have for therapy.

If you’ve made the decision to invest in trauma-oriented therapy and want to set specific goals, here are some helpful characteristics of goals that best work to counteract your trauma symptoms and promoting healing:

Trauma-­Related

Although this statement may seem obvious, it’s important that your goals are in some way related to your trauma history. Although you may be dealing with multiple problems at the same time, other issues should not be the primary focus of your work in psychotherapy.

Present-Oriented

Goals should relate to the impact of your trauma history on relevant aspects of your current functioning. It’s important for you and your therapist to explore which areas of your life continue to be affected by your trauma history and check-in frequently about problematic thoughts, feelings, and behaviors. Here are some common examples of distressing trauma symptoms:

Emotional/Psychological Symptoms

  • Shock, denial, or disbelief

  • Confusion, difficulty concentrating

  • Anger, irritability, or mood swings

  • Anxiety or fear

  • Guilt, shame, or self-blame

  • Withdrawing from others

  • Feeling sad or hopeless

  • Feeling disconnected or numb

Physical and Social Symptoms

  • Insomnia or nightmares

  • Fatigue

  • Being startled easily

  • Difficulty concentrating

  • Racing heartbeat

  • Edginess and agitation

  • Aches and pains

  • Muscle tension

  • Relationships are significantly suffering

Once you and your therapist identify core areas of pain, a common theme will likely emerge that can be identified as a goal.

Realistic and Achievable

This is a hard one for many! SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound. Although it’s natural (and commendable!) to have big goals yourself, if a goal is too vague, too lofty, or you don’t give yourself enough time, you might be setting yourself up for failure. Make sure your goal is concrete. Be detailed. You should be able to recognize how much progress you’ve made or when you’ve accomplished your goal. You’ll be able to assess what skills you’ve gained and how you’re doing well.

Collaborative

Goals should be personally relevant and start with what is most important for you, but best work when you and your therapist can develop and refine the goals through a collaborative process. The goal you have at the start of therapy may transform in the first few therapy sessions. It can be helpful to receive and incorporate feedback from your therapist when committing to a precise goal as they learn about your history and abilities.

Negotiable

Goals can (and should) be renegotiated! Your goals are not “set in stone” for the duration of therapy. Goals often evolve over time as it becomes clearer what is and is not important and what is actually achievable. Renegotiating goals can be an integral part of the therapeutic process to encourage a sense of mastery and success and to discourage feelings of shame and failure.

If you’ve already started trauma-informed therapy, consider incorporating these tips while forming personal goals. If you haven’t begun your therapy journey and are ready to get started, book a free, 30-minute consultation with our therapist matchmaker to find the best therapeutic fit for you. (California residents only).

All therapists at Woven Together Trauma Therapy are trauma-informed and specialize in treating all forms of trauma. We also offer EMDR therapy, Ketamine Assisted Psychotherapy, and Brainspotting therapy which all have shown to be extremely effective in treating and healing trauma. Want to read more about our unique therapy options?

These blogs talk more about the basics of EMDR therapy:

You can read more about Ketamine Assisted Psychotherapy here:

If you would like to learn more about Brainspotting therapy, check out our blog: What is Brainspotting?

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