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What to Expect After Cognitive Behavioral Therapy Completion Care
Summary
Congratulations on completing your Cognitive Behavioral Therapy (CBT)! This handout will guide you through what to expect as you continue practicing the skills you've learned. As you apply these techniques independently, you may notice increased confidence and more rational thoughts. Remember, occasional setbacks are normal, and we're here to help if needed.
What Is This & Why It Matters
Cognitive Behavioral Therapy (CBT) is a type of talk therapy that helps you manage problems by changing the way you think and behave. Completing CBT means you've learned important skills to handle challenging situations and thoughts on your own. It's normal to feel proud but also a bit unsure about maintaining these changes without regular sessions. This handout provides tips to help you keep progressing.
What You Should Do
- Continue practicing thought records. Write down challenging thoughts and evaluate their accuracy.
- Maintain exposure work. Gradually face situations or thoughts you've avoided.
- Schedule booster sessions as needed for additional support.
- Regularly review your CBT materials to refresh your memory.
- Set realistic goals for yourself and celebrate small achievements.
- Use relaxation techniques, like deep breathing, to manage stress.
- Stay connected with supportive friends or family members who understand your journey.
- Keep track of your progress in a journal to see how far you've come.
What You Should NOT Do
- Don't ignore new or returning symptoms; address them promptly.
- Avoid skipping booster sessions if they're recommended by your therapist.
- Refrain from isolating yourself; stay connected with supportive people.
- Don't be too hard on yourself if things don't go perfectly; progress takes time.
- Avoid neglecting self-care routines that support your well-being.
Symptoms: Normal vs Warning Signs
Normal (Don't Worry)
- Feeling more confident in managing daily challenges.
- Experiencing increased awareness of irrational thoughts.
- Having occasional doubts or fears, which is normal.
- Noticing gradual improvement rather than overnight change.
Call Your Doctor If...
- If you experience a sudden return of severe symptoms that disrupt daily life.
- Notice significant changes in mood or behavior without clear cause.
- Feel overwhelmed by thoughts of harm or hopelessness.
- Struggle with persistent avoidance of important tasks or people.
- Experience panic attacks more frequently than before therapy completion.
- Find it difficult to apply CBT techniques despite best efforts.
FAQ
Why do I need booster sessions?
Booster sessions provide extra support to reinforce skills and address any new challenges.
What should I do if I feel I'm relapsing?
Reach out to your therapist for guidance and consider scheduling a session.
Can I still use my CBT materials?
Absolutely! They're valuable resources for refreshing your skills and strategies.
How can I manage stress without therapy?
Practice relaxation techniques like deep breathing, meditation, or exercise regularly.
Is it normal to have setbacks?
Yes, occasional setbacks are normal. Use them as learning experiences to grow stronger.
What if I can't remember a technique?
Review your CBT notes or contact your therapist for clarification and support.