Most therapists agree that the first 8 sessions are the “unlearning” phase. You’ll discover that your brain has been lying to you. “Everyone hates me?” Nope. “I’m going to fail?” Probably not. “That guy on the bus was definitely judging my shoes?” Okay, maybe that one’s true.
Then sessions 9 to 16 are the “reprogramming” phase. You replace old, crappy thoughts with slightly less crappy ones. It’s like updating your phone’s operating system, but the update is called “I’m Actually Fine.” This part can feel slow, which is why week 10 is often where people start Googling “can I just quit therapy and eat chocolate instead?”
CBT: Confidence Skills - Where's Your Head At Counselling
Surprising fact: Research from Oxford University suggests that the benefits of CBT often continue to grow for up to 6 months after therapy ends. So you might finish a 12-session program but feel better a year later. It’s like therapy has a delayed-release mechanism—like Tylenol, but for your soul.
