Sessions last for one hour and are usually conducted on a weekly basis at the start. Sessions may be spaced out later on (e.g. fortnightly or monthly) depending on how you are doing.
As well as talking, the early sessions may involve the use of the odd diagrams or flow-chart. This is particularly the case when I explain the CBT model, and when you come to monitor and record your thoughts and we delve into your beliefs. These practical aids are yours to keep and can act as an aide memoire in future. Some people carry particularly significant notes or records at all times and find it helpful to glance over them if they’re experiencing a “wobble”.
An important aspect of CBT, and perhaps an area where it differs most from other psychotherapies, is the need for the client to employ CBT techniques between sessions, in their everyday lives. This is sometimes called “homework”, but it isn’t hard or boring! Ideally the client will be able to bring back a physical record of this work (e.g. a completed “thought-record” or similar) which can form the basis of discussion in the next session. By employing CBT techniques in real life, the client will make real and sustainable progress.
The number of sessions that a person requires varies a good deal. People with more severe or longer standing difficulties tend to require a greater number of sessions. However, as a rough guide, I would suggest that 6 sessions is a good minimum number that will usually give you a grounding in the CBT method and have a noticeable benefit on how you feel. Most clients have between 8 and 12 sessions in total, but upwards of 20 is not unknown. Some also benefit from the occasional “top-up” session if a problem rears it’s head down the line.
Having said that, the bottom line is that you’re the client and you can have as many or few sessions as you find helpful.