Setting Goals in Therapy: What It Means and Why You Don’t Need to Have It All Figured Out
By Growth Era Counseling & Wellness
You’ve made the decision to start therapy—or maybe you’re still considering it—but there’s one part that feels a little intimidating: “What are your goals for therapy?”
If that question makes you freeze or feel unsure, you’re not alone.
At Growth Era Counseling & Wellness, we believe you don’t need to have it all figured out to begin. Setting goals in therapy isn’t about having the perfect answer—it’s about creating space to explore what matters most to you, at your own pace.
Let’s talk about what goal-setting in therapy actually looks like (and what it doesn’t).
You Don’t Need a Fully Formed Goal to Start Therapy
Some people enter therapy with a clear focus:
“I want to manage my anxiety.”
“I need help navigating grief.”
“I’m feeling stuck in my relationships.”
Others arrive with a more general sense of unease:
“I don’t feel like myself lately.”
“I’m overwhelmed all the time.”
“Something feels off, but I don’t know what.”
Both are equally valid starting points.
Therapy is often where goals are discovered, not just defined. You may begin by naming your emotions, understanding your patterns, or exploring parts of your identity that have been buried beneath responsibilities or survival mode.
What Therapy Goals Can Look Like
Therapy goals aren’t about fixing you—they’re about helping you feel more connected, supported, and grounded. Here are some examples of what therapy goals might look like:
Emotional Goals
Understand my emotional triggers and responses
Learn how to regulate anxiety or sadness without shutting down
Heal from grief or loss
Relationship Goals
Set healthy boundaries with others
Explore relationship patterns and attachment
Improve communication with my partner, family, or friends
Self-Understanding & Growth
Reconnect with who I am outside of my roles (like parent, caregiver, or employee)
Build self-esteem and reduce self-criticism
Learn how to trust myself more
Daily Functioning Goals
Create routines that support my well-being
Manage stress or burnout more effectively
Show up more consistently for myself
Therapy goals can shift over time—and that’s okay. As you grow, your needs and focus may evolve. That’s a natural part of the healing process.
How We Set Goals Together in Therapy
At Growth Era Counseling & Wellness, setting goals is a collaborative process. You’ll never be asked to come up with a perfect mission statement on day one. Instead, we might explore:
What brought you to therapy
What’s been feeling heavy, hard, or out of alignment
What would feel different or lighter in your life, if therapy were helpful
We’ll check in on these goals from time to time—not as a pass/fail test, but as a way to stay connected to what matters most to you.
What If My Goals Feel Too Big or Vague?
It’s completely okay to say something like:
“I don’t know where to begin.”
“I just want to feel better.”
“I want to stop feeling so overwhelmed all the time.”
Your therapist is trained to help you unpack those feelings and gently shape them into goals that feel approachable and meaningful.
Small, consistent shifts often lead to big, lasting change.
Therapy Is a Space for Growth, Not Pressure
Setting goals in therapy isn’t about measuring progress against anyone else’s standards. It’s about honoring your experiences, clarifying your needs, and working toward a life that feels more rooted, intentional, and connected.
Whether your goal is to heal, to grow, to cope, or to simply be—you’re allowed to take up space here.
Ready to Take the First Step?
At Growth Era Counseling & Wellness, we offer telehealth therapy for adults across Connecticut who are navigating anxiety, grief, burnout, low self-esteem, and life transitions. You don’t need to have a goal perfectly defined to get started—just a willingness to begin.
Let’s work together to uncover what healing looks like for you.
Contact us today to schedule a consultation.