5 Types of Psychotherapy Homework

Homework can make therapy better!

If you don’t know something or understand something, what do you do? The first thing I do is look it up. In the past this was difficult and involved going to a library, buying a book, or calling someone who had the information you wanted. Today, because of technology, so much information is just a click away. But how do you sort through all the information on the Internet about psychology? Sure, you want to live a better life and feel better, but what source should you use and whose advice should you take? 

Fortunately, if your psychologist uses psychoeducation, as I do, they can provide you with the information you need from reliable sources. Psychologists may recommend books, websites, or organizations that have information that could enhance your therapy sessions. For most clients, I provide psychoeducation in the form of handouts, tracking forms, fact sheets, brochures, or self-help modules. These are given as therapy homework. Therapy homework gives you more bang for your buck and provides more therapy benefits in-between sessions. You will make much more progress in therapy if you practice techniques regularly outside of your therapy sessions. Here are five examples of therapy homework:

1. ​Fact Sheets and Brochures can provide information about specific mental disorders, problems, or concerns you may have. For example, if you don’t know what PTSD is or how it’s treated, a fact sheet from a reputable source can answer those questions. A good fact sheet will be based on research facts and include references. Fact sheets and brochures can help you understand your symptoms and explain them to other people. Your homework would be to read the information. Usually during the next session, the information will be discussed, and you can get clarification for anything you didn’t understand.​
2. Instructional Handouts may explain a technique that you will be using in therapy. For example, instructions for completing in vivo exposure or how to do CBT. These are good to keep and use to remind yourself about specific procedures. Your homework would be to learn the techniques and practice them. 
3. Tracking Forms are good for tracking your progress and how often you use a technique. For example, tracking forms are used for exposure, CBT for eating disorders, and interoceptive exposure for panic disorder. These forms can be completed on paper, on your computer, or in a phone app. Habit change is more successful if you track it! Your homework would be to practice the therapy technique and record what happened each time you practiced.
4. Self-Help Exercises and Modules will ask you specific questions and have exercises for you to complete. Each therapy session is 55 minutes and only so much work can be done during that time. Self-help forms, modules, or booklets provide an opportunity to practice helpful techniques and learn in-between sessions. These exercises are specifically chosen by your therapist because they could be helpful for you. During your next therapy session, these exercises will be reviewed and discussed. Your homework would be to read the exercises and write down your responses on the homework forms.
5. Informal Homework and Behavioural Experiments may be suggested by your therapist at the end of your therapy session. It's your chance to practice something or try something new! You can discuss the specifics of the exercise and decide if you want to do it or not. For example, homework could be contacting a friend if you are socially anxious, practicing gratitude, doing something that makes you feel positive emotions, or talking to your partner about what’s bothering you. These action items are for your benefit and may help you tackle problems or maintain a healthy lifestyle. Your homework would be to complete the tasks and report the results to your therapist during the next session.

Photo by ​Ylanite Koppens

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.