Common Therapy Goals
(And How to Know What You Need)
One of the most common things I hear from new clients is: “I don’t even know what I want to work on. I just know I’m not okay.”
First of all: that’s completely valid. You don’t need a perfectly articulated “goal” to start therapy. You don’t need to bring a PowerPoint or a 5-year healing plan. (But if you do bring a colour-coded list, I will be both impressed and delighted.)
That said, therapy can feel a little less overwhelming when we have a few guideposts. Whether you come in with a clear idea or just a vague “help,” here are some common therapy goals we might explore together—and how to discover what’s most important to you.
1. Managing Anxiety, Stress, and Overwhelm
Maybe your brain feels like it has 472 tabs open and you're getting pop-ups labeled “Why did I say that?” every 3 minutes.
You might be looking to:
Reduce chronic stress or racing thoughts
Learn tools to manage anxiety or panic
Identify triggers and create a calming routine
Feel more grounded in daily life
We’ll slow down the internal chaos, one gentle step at a time.
2. Navigating Relationships and Boundaries
Relationships are where we experience both our deepest connections and our most tender wounds.
Therapy can help you:
Understand attachment patterns
Set (and hold!) healthy boundaries
Recover from people-pleasing or codependency
Heal from heartbreak, toxic dynamics, or friendship losses
Whether it's your partner, your parents, your boss, or your inner critic—we can work on how to show up differently in those relationships.
3. Working with Neurodivergence (Like ADHD)
If you’ve ever said, “Why can’t I just do the thing?” - hello, welcome. You’re in the right place.
Some therapy goals here might include:
Understanding how ADHD (or suspected ADHD) affects your emotions and routines
Building systems that actually work for your brain
Processing shame, burnout, and internalized “shoulds”
Creating more joy and self-acceptance in your daily life
I take a neurodiversity-affirming approach, which means we’ll never try to “fix” you - just help you live more freely as who you are.
4. Building Self-Compassion and Confidence
Sometimes the biggest goal is learning how to be on your own team.
We might focus on:
Shifting the way you talk to yourself
Rewriting old narratives that no longer serve you
Processing perfectionism, shame, or comparison
Feeling more worthy in your relationships, work, and body
Therapy becomes a place where you stop being so hard on yourself - and start rooting for your own growth.
5. Healing from Burnout or Trauma
Whether it’s a single event or a thousand little cuts, your nervous system remembers what your mind tries to move past.
Together, we can:
Gently process trauma in a safe, contained way
Work with your body and emotions (not against them)
Understand your stress responses (freeze, fawn, etc.)
Reclaim energy, identity, and safety
You are not too broken. You are not too late.
You Don’t Have to Pick Just One
You are a whole, layered human. Your therapy goals might include several of the above, or something entirely different.
They may shift week to week. They may evolve with time. That’s not failure - it’s growth.
Sometimes, the goal is simply: “Feel less alone.”
Or: “Start showing up for myself.”
Or: “Breathe easier.”
All of those are worthy. And we can start from wherever you are.
Final Thoughts
Therapy goals aren’t about “fixing” yourself - they’re about clarifying what you need more (or less) of in your life. They help give shape to your journey, while leaving room for flexibility, curiosity, and change.
If you're ready to explore what therapy could look like for you, you're always welcome to book a free 15 minute consultation or join the waitlist. You don’t need the perfect words or a 10-step plan. You just need a little willingness—and a space to begin.