Christine Dassow, LMHC, NCC, ADHD-CCSP, HealthRHYTHMS drumming facilitator

April 3, 2024

Can Therapy Help my Anxiety?

Anxiety – it’s a common thread that weaves through the fabric of our lives. Whether it’s the looming pressures of work or school, relationships, or the uncertainties of the future, anxiety can grip us tightly, making every step feel like a daunting journey. But fear not, for therapy might just be the key to unlocking the shackles of anxiety and reclaiming control over your life.

Understanding Anxiety vs Stress

Anxiety isn’t just a fleeting feeling of worry or nervousness; it’s a persistent state of unease that can manifest in various ways. From racing thoughts and sweaty palms to panic attacks and avoidance behaviors, anxiety can wear many masks, making it difficult to pinpoint at times. Stress and anxiety are often used interchangeably, but they are distinct experiences with different characteristics:

Stress:

Stress is a response to external pressures or demands that challenge an individual’s ability to cope effectively with their environment.
It is typically a short-term reaction to specific events or situations, such as deadlines, exams, or conflicts.
Stress can be both positive (eustress), motivating individuals to take action and achieve goals, and negative (distress), causing feelings of tension, overwhelm, or frustration.
Physiologically, stress triggers the body’s “fight or flight” response, leading to the release of hormones like adrenaline and cortisol to prepare for potential threats.
While short-term stress is a normal part of life, chronic or excessive stress can have detrimental effects on physical and mental health, leading to issues such as fatigue, muscle tension, headaches, and difficulty concentrating.

Anxiety:

Anxiety, on the other hand, is a broader and more pervasive emotional state characterized by persistent worry, fear, or apprehension about future events or uncertainties.
Unlike stress, which is typically tied to specific stressors, anxiety can arise without a clear trigger and may persist even when the stressor is removed.
Anxiety is often accompanied by physical symptoms such as restlessness, muscle tension, rapid heartbeat, sweating, and gastrointestinal discomfort.
It can range from mild to severe and may interfere with daily activities, social interactions, and overall quality of life.
Anxiety disorders, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias, involve excessive and debilitating levels of anxiety that may require professional intervention.

Identifying the Right Therapist

Now that we’ve familiarized ourselves with anxiety, the next step is finding the right therapist to guide us through the labyrinth of our minds. Here are a few questions to consider when on the hunt for the a great fit in an anxiety therapist:

What’s Their Specialization? Look for therapists who specialize in anxiety disorders or have extensive experience in treating anxiety-related issues. Their expertise can make a world of difference in your therapeutic journey.
Do They Offer Evidence-Based Treatments? Evidence-based therapies, such as Cognitive Behavioral Therapy (CBT), have shown remarkable success in treating anxiety. Make sure your therapist is well-versed in these scientifically proven techniques.
Are They a Good Fit? Trust and rapport are crucial components of therapy. Take the time to gauge whether you feel comfortable opening up to your therapist and whether their approach resonates with you.
What’s Their Availability? Life can be hectic, especially for young adults juggling multiple responsibilities. Find a therapist whose schedule aligns with yours to ensure consistency in your therapy sessions.

Statistics: The Promise of Therapy

You might be wondering, “Does therapy really work for anxiety?” The short answer: yes, it does. According to studies, therapy has been shown to significantly reduce symptoms of anxiety and improve overall quality of life.

Research from the American Psychological Association suggests that approximately 75% of individuals who undergo psychotherapy experience noticeable improvements in their anxiety symptoms. The frequency of therapy sessions can also impact success rates, with more frequent sessions correlating to higher rates of improvement.

The Rise of Telehealth

The landscape of therapy is evolving, paving the way for greater accessibility and convenience. Enter telehealth – the virtual bridge connecting therapists and clients from the comfort of their own homes within the same state. Here’s why telehealth is an ideal solution for addressing anxiety:

Convenience: Say goodbye to long commutes and scheduling conflicts. With telehealth, therapy sessions are just a click away, allowing you to seek support without disrupting your daily routine.
Accessibility: Telehealth breaks down barriers to mental healthcare, particularly for those living in remote areas or facing mobility challenges. Now, anyone with an internet connection can access quality therapy services.
Comfort and Privacy: For individuals grappling with social anxiety or discomfort in traditional therapy settings, telehealth offers a safe space to engage in therapy from the familiar confines of their home environment.

Take the First Step

Therapy holds tremendous promise for alleviating the burden of your anxiety and restoring a sense of balance to your life. Whether you opt for traditional face-to-face therapy or embrace the convenience of telehealth, the first step towards healing begins with a single decision – to seek help.

If you’re ready to embark on your journey towards a brighter, decreased-anxiety tomorrow, I invite you to learn more about my individual online therapy and workshops for how I can support you on your path to wellness. Together, we can navigate the twists and turns of anxiety and emerge stronger on the other side.

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

March 27, 2024

Managing a Holiday (Like Easter) at Home

With Easter just around the corner, it’s time to acknowledge that for some, family holiday gatherings can be a source of stress rather than joy. While these occasions are often portrayed as moments of warmth and connection, the reality is that for many young adults, going home isn’t always a happy experience. In this post, I’ll delve into why this might be the case and explore strategies for managing mental health during these times.

Understanding the Challenges: Why Going Home Can Be Hard

Returning to the family nest can stir up a myriad of emotions, and it’s essential to recognize that this is entirely normal. Here are some reasons why going home might be challenging:

Past Dynamics: Family dynamics can be complicated, and returning home may resurrect old wounds or unresolved conflicts.
Expectations vs. Reality: There’s often pressure to conform to familial expectations or portray a certain image, which can lead to feelings of inauthenticity or anxiety about being judged.
Loss of Autonomy: Returning to the family home can sometimes feel like a regression, particularly for those who have grown accustomed to their independence.
Unresolved Issues: Lingering tensions or unresolved issues within the family can cast a shadow over holiday gatherings, making them feel tense or uncomfortable.

Setting Boundaries: Empowering Yourself

Let’s talk about boundaries. Boundaries are the limits we set with others to protect our well-being and preserve our autonomy. Establishing clear boundaries is crucial for maintaining a sense of self and promoting healthy relationships. Here are some examples of boundaries you might consider setting before heading home:

Time Limits: Decide in advance how much time you’re comfortable spending with family and communicate this clearly. For example, you might plan to leave after a certain number of hours to avoid feeling overwhelmed.
Topics of Conversation: Identify topics that are off-limits or triggering for you and politely redirect the conversation if necessary. Setting boundaries around sensitive subjects can help prevent uncomfortable interactions.
Physical Space: Determine how much physical space you need and communicate this to your family members. Whether it’s having your own room or simply carving out some alone time, prioritizing your personal space is essential for maintaining your sanity.

By setting boundaries, you’re not only advocating for your own well-being but also promoting self-care. Boundaries allow you to honor your needs and protect your mental health. Remember, it’s not selfish to prioritize yourself—it’s necessary for your overall happiness and fulfillment.

Additional Coping Strategies

In addition to setting boundaries, there are several other strategies you can employ to manage anxiety during family gatherings:

Establish a Support System: Reach out to friends or other supportive individuals who understand your situation. Having someone to confide in can provide validation and perspective, helping to alleviate feelings of isolation or distress.
Create a Relaxation Toolbox: Compile a toolkit of relaxation techniques that you can utilize whenever you feel overwhelmed. This might include deep breathing exercises, progressive muscle relaxation, or guided imagery. Experiment with different methods to find what works best for you.
Set Realistic Expectations: Manage your expectations for the gathering by reminding yourself that it’s okay for things to be imperfect. Accept that not every interaction will go smoothly, and focus on enjoying the moments of connection and joy that do occur.
Practice Assertive Communication: Assertive communication involves expressing your thoughts, feelings, and needs in a clear and respectful manner. Practice assertive phrases such as “I feel…” or “I need…” to communicate effectively with family members and advocate for yourself.
Engage in Distraction: If you find yourself dwelling on negative thoughts or emotions, distract yourself with activities that bring you joy or relaxation. This could be anything from playing a game with family members to engaging in a hobby you enjoy.
Limit Alcohol and Caffeine Intake: While it may be tempting to use alcohol or caffeine as a coping mechanism, these substances can actually exacerbate anxiety symptoms. Opt for non-alcoholic or decaffeinated beverages instead to help keep your emotions in check.
Seek Moments of Solitude: When feelings of overwhelm arise, give yourself permission to step away and take a break. Find a quiet space where you can regroup and recharge, whether it’s going for a walk outside or simply sitting alone for a few minutes.
Practice Self-Compassion: Be gentle with yourself and practice self-compassion during challenging moments. Remind yourself that it’s okay to feel anxious or overwhelmed, and offer yourself the same kindness and understanding that you would to a friend in need.

By incorporating these coping strategies, you can equip yourself with the skills and resources needed to navigate family gatherings with greater ease and resilience.

Take the Next Step Towards Well-Being

If you find yourself struggling with anxiety or stress related to family gatherings, remember that you’re not alone. Seeking support from a qualified therapist can provide you with the tools and guidance you need to navigate these challenges more effectively.

I offer individual telehealth therapy services for residents of Florida, as well as online workshops focused on well-being and stress management. If you’re interested in learning more about how therapy can support you in managing anxiety and improving your overall mental health, don’t hesitate to reach out for a free consultation call. You deserve to feel empowered and supported, especially during challenging times like these.

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

March 20, 2024

Happy Neurodiversity Celebration Week!

Did you know this week is Neurodiversity Celebration Week? This is a time to honor and celebrate the rich tapestry of neurodiversity, to raise awareness, foster understanding, and promote acceptance. As a psychotherapist specializing in ADHD and an advocate for embracing our unique minds, I’m thrilled to dive into this topic with you today. Let’s start by breaking down what neurodivergence entails.

Neurodivergence refers to natural variations in the human brain regarding thinking, learning, and processing information. It’s a beautiful spectrum that encompasses a range of conditions, including but not limited to ADHD, autism, dyslexia, dyspraxia, and more. Each of these diagnoses brings its own set of strengths, challenges, and perspectives to the table. I’m going to focus on ADHD today.

Understanding and Embracing ADHD

As someone who specializes in ADHD, I’ve witnessed firsthand the incredible diversity and resilience within the ADHD community. But what exactly is ADHD?

ADHD stands for Attention-Deficit/Hyperactivity Disorder. It’s a neurodevelopmental condition characterized by persistent patterns of inattention, impulsivity, and hyperactivity that can interfere with daily functioning and social interactions. A person can have only the inattentive part, only the hyperactive/impulsive part, or both.

Symptoms of ADHD can manifest in various ways, including:

Difficulty sustaining attention on tasks or activities
Forgetfulness and disorganization
Impulsive decision-making
Restlessness and fidgeting
Difficulty following instructions or completing tasks
Struggles with time management and prioritization

While these symptoms can pose challenges, it’s essential to recognize that individuals with ADHD also possess remarkable strengths, such as creativity, adaptability, and a unique way of thinking.

Celebrating Your ADHD Identity

Now that we’ve shed some light on what ADHD is, let’s talk about how you can celebrate your ADHD identity during Neurodiversity Celebration Week (and beyond!).

First and foremost, embrace your uniqueness. Your ADHD is not a flaw; it’s a feature that makes you who you are. Take pride in your creativity, your ability to think outside the box, and your boundless energy.

Explore your strengths and interests. Whether it’s diving into a creative project, pursuing a hobby, or engaging in physical activity, find activities that allow you to shine and showcase your talents. Sometimes it’s challenging to stick to one project or hobby but that’s OK too—just be you.

Connect with others who share your experience. Seek out ADHD support groups, online communities, or social events where you can connect with like-minded individuals, share stories, and learn from each other’s experiences. If you’re struggling, group therapy is always a great option so you don’t feel alone and may get new strategies for your life.

Being an Ally: Supporting Those with ADHD

As an ally, you have the power to make a positive impact in the lives of individuals with ADHD. Here’s how you can lend your support:

Educate yourself about ADHD. Take the time to learn about the condition, its symptoms, and how it affects individuals on a day-to-day basis. By understanding ADHD better, you can cultivate empathy and compassion.

Be patient and understanding. Recognize that individuals with ADHD may struggle with certain tasks or behaviors. Instead of judgment or criticism, offer support, encouragement, and practical assistance when needed. We all need help with something sometime.

Create inclusive environments. Foster environments that accommodate different learning styles and ways of thinking, such as speaking out loud to remember content. Provide clear instructions, minimize distractions, and offer opportunities for breaks and movement.

Therapy and ADHD: How It Can Help

If you or someone you know is struggling with ADHD, therapy can be a valuable resource in learning coping strategies, building skills, and navigating life’s challenges. In therapy, we can:

Explore strategies for managing symptoms and improving executive functioning skills.
Work on building self-esteem and resilience.
Address any co-occurring conditions, such as anxiety or depression.
Provide support and validation in a non-judgmental environment.

Remember, seeking help is not a sign of weakness; it’s a courageous step towards growth and self-discovery.

Join the Celebration!

As Neurodiversity Celebration Week unfolds, I invite you to join the festivities and embrace the beauty of neurodiversity in all its forms. Whether you’re living with ADHD, supporting a loved one, or simply curious to learn more, there’s a place for you in this celebration.

If you’re ready to explore how therapy can support you on your ADHD journey, I’m here to help. Reach out to learn more about my services and how we can work together. Read here how I specifically help people with ADHD.

Happy Neurodiversity Celebration Week, everyone! Let’s make it one to remember. 🎉

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

March 14, 2024

Spring Break Self-Care: Recharge and Refresh for a Successful Semester

It’s that time of the year again–spring break. A moment to breathe, relax, and rejuvenate before diving back into the hustle and bustle of the academic semester. Amidst the excitement of planning trips and catching up on sleep, let’s not forget the importance of self-care during this precious time. In this post, I’ll explore how to make the most of your spring break by prioritizing self-care and preparing yourself for the rest of the semester.

Recognizing the Strain: Signs of Physical, Mental, and Emotional Exhaustion

Before delving into the realm of self-care, it’s crucial to acknowledge the toll that the semester might have taken on your physical, mental, and emotional well-being. Here are some signs to watch out for:

Physical Strain:

Persistent fatigue or exhaustion
Headaches or muscle tension
Changes in appetite or sleep patterns

Mental Strain:

Difficulty concentrating or remembering information
Increased irritability or mood swings
Feelings of overwhelm or burnout

Emotional Strain:

Heightened anxiety or worry
Feelings of sadness or hopelessness
Loss of interest in activities once enjoyed

If any of these sound familiar, it’s essential to take a step back and prioritize self-care during your spring break.

Self-Care Practices for Each Area

Now that you’ve identified areas of strain, it’s time to brainstorm new coping strategies to address them. Consider the following:

Physical Coping:

Incorporating regular exercise into your routine- Make time for regular physical activity, whether it’s going for a walk, hitting the gym, or practicing yoga
Practicing relaxation techniques such as deep breathing
Prioritizing adequate sleep and establish a consistent sleep schedule
Nourishing your body with nutritious foods and stay hydrated throughout the day

Mental Coping:

Setting realistic goals and breaking tasks into manageable steps
Establishing boundaries to protect your time and energy
Seeking support from friends, family, or campus resources
Practicing mindfulness and relaxation techniques to manage stress and promote mental clarity
Taking breaks throughout the day to rest and recharge, even if it’s just for a few minutes
Engaging in activities that stimulate your mind and bring you joy, such as reading a book or solving puzzles

Emotional Coping:

Engaging in activities that bring you joy and relaxation
Journaling or expressing your emotions through creative outlets
Setting aside time for activities that bring you pleasure and allow you to unwind, whether it’s listening to music, watching your favorite show, or spending time in nature
Connecting with supportive friends or family members who lift your spirits and offer a listening ear
Practicing self-compassion and challenging negative self-talk

Maintaining Self-Care Beyond Spring Break

As spring break comes to an end and the demands of the semester resume, it’s essential to prioritize self-care to maintain your well-being. Here are some tips for incorporating self-care into your daily routine:

Schedule self-care activities into your calendar to ensure they don’t get overlooked or pushed aside.
Surround yourself with supportive individuals who encourage and uplift you during challenging times.
Remember that self-care is not selfish but necessary for your overall health and well-being.
Be adaptable and willing to adjust your self-care routine as needed to meet the demands of the semester.

Take Charge of Your Well-Being

As you embark on your spring break adventures, remember that self-care is a vital component of maintaining your physical, mental, and emotional health. By recognizing signs of strain, brainstorming coping strategies, and prioritizing self-care practices, you can recharge and refresh for the remainder of the semester. If you find yourself in need of additional support or guidance, don’t hesitate to reach out and learn more about the services I offer as a psychotherapist. Here’s to a spring break filled with self-care and well-being!

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

March 7, 2024March 7, 2024

Exploring Humanistic Therapy to Help You

orange-handprint-in-paint-with-red-heart

Have you heard of Humanistic Therapy? It’s not just a set of techniques; it’s a philosophy, a way of being, and a path toward self-actualization. At its core, Humanistic Therapy places the individual at the wheel of their own healing journey, emphasizing empathy, authenticity, and unconditional positive regard. This is one of the theories I work from in my treatment for you in individual therapy, offered via telehealth for Florida residents (us therapists usually pull from a few theories to develop a unique approach for each client).

Within the vast landscape of Humanistic Therapy lie three prominent theories: Gestalt, Client-Centered (sometimes also called Person-Centered), and Existential. Each theory offers a unique perspective on human nature and provides distinct tools for navigating the complexities of the human experience. I want to tell you about each theory to uncover their essence as well as practical applications that can help you!

Gestalt Therapy: Embracing Wholeness

Gestalt Therapy, founded by Fritz Perls, champions the concept of wholeness and the belief that individuals possess the inherent capacity for self-awareness and growth. This approach emphasizes the importance of living authentically in the present moment, integrating fragmented aspects of the self into a cohesive whole.

Presenting Concerns: Gestalt therapy is particularly effective in addressing issues related to self-esteem, relationship difficulties, and unresolved past experiences. Clients struggling with anxiety, depression, or identity crises may find solace in the experiential techniques employed in Gestalt therapy. Remember, self-esteem, identity, and anxiety are some of my specialties! Gestalt Therapy a very here and now approach, which I love because I’m such a genuine person, in and out of the therapy space, so it fits well.

Example Intervention: One common intervention you may’ve heard of in Gestalt Therapy is the “empty chair” technique, where clients engage in dialogue with different parts of themselves or others. Through this process, individuals gain insight into internal conflicts and explore new perspectives on unresolved issues. Sometimes you look at a literal empty chair and sometimes I ask that you focus on an object and speak to it as if it’s the part of you or another person. I know it sounds strange, but believe me, it’s effective.

Client-Centered Therapy: Unconditional Positive Regard

Client-Centered Therapy, developed by Carl Rogers, embodies the fundamental belief in the innate goodness and potential for growth within every individual. Central to this approach is the concept of unconditional positive regard, where therapists offer genuine acceptance and empathy without judgment.

Presenting Concerns: Client-Centered Therapy is well-suited for individuals grappling with low self-esteem, interpersonal difficulties, and existential dilemmas. Young adults navigating major life transitions or seeking to develop a deeper understanding of themselves may benefit greatly from this approach. Identity, adjustment, life transitions, and self-esteem are concerns where this theory can help tremendously, and again are in line with my specialties, but I use Client-Centered Therapy in all therapy I do. It’s a foundation for me as a therapist.

Example Interventions: Active listening, reflective responses, and empathic understanding are hallmark interventions in Client-Centered Therapy. By fostering a supportive therapeutic environment, clients feel empowered to explore their thoughts, feelings, and experiences at their own pace. See why it’s in Humanistic Therapy? What’s more human that listening and supporting in a non-judgmental manner?

Fun Fact bonus: Have you read my last two blog posts? They explained about Expressive Arts Therapy, another integrative theory I use. Well, guess what! Carl Rogers’ daughter, Natalie Rogers, was one of the founders of it! No wonder I love it.

Existential Therapy: Embracing the Human Condition

Existential Therapy, rooted in the philosophical tradition, confronts the existential realities of human existence, such as freedom, responsibility, and the search for meaning. This approach encourages individuals to confront life’s inherent uncertainties and embrace the existential paradoxes that shape their journey. Young adulthood is a pivotal age for existential concerns, so since that population (AKA you!) are who I specialize in working with, it’s natural I also am attracted to Existential Therapy.

Presenting Concerns: Existential Therapy resonates deeply with individuals grappling with questions of purpose, mortality, and authenticity. Young adults experiencing existential crises, existential anxiety, or a sense of existential vacuum may find existential therapy profoundly illuminating. For example, you may struggle with choosing a major, career, or the death of parents or grandparents in young adulthood. These areas affect you in a large way, so talking through them, and their significance for you, helps.

Example Interventions: Through dialogue, exploration of values, and existential reflection, therapists assist clients in confronting existential concerns and finding meaning amid life’s uncertainties. Existential therapy invites individuals to embrace their unique essence and take ownership of their existence.

Telehealth: A Wonderful Option for You

The world is your oyster for what mode of therapy and what theory you want your therapist to use. Telehealth is a beacon of accessibility and convenience, bridging the geographical and logistical barriers that once hindered access to therapy. For young adults juggling busy schedules, navigating transportation challenges, or residing in remote areas, telehealth offers a lifeline to therapeutic support.

Safety: Telehealth not only provides a safe and convenient platform for therapy but also aligns seamlessly with the principles of Humanistic Therapy. Through virtual sessions, therapists can cultivate a warm and supportive therapeutic alliance, fostering trust and rapport essential for growth and healing.
Privacy: There’s no chance of running into someone you know when you use telehealth. You’ll be in your private space, no waiting rooms or parking lots.
Accessibility: Telehealth transcends traditional constraints, offering individuals the flexibility to engage in therapy from the comfort of their own space, which also saves money for transportation. Connecting via confidential video conferencing, clients can access therapeutic support tailored to their unique needs and preferences.

Your Journey Awaits

I invite you to embark on your own journey of self-discovery and healing. Whether you resonate with the holistic principles of Gestalt Therapy, the empathic embrace of Client-Centered Therapy, or the existential inquiry of Existential Therapy, know that support is within reach, be it with Humanistic Therapy or otherwise.

If you’re ready to take the next step toward growth and self-realization, I encourage you to reach out and explore the therapeutic services available to you, including individual telehealth for Florida residents, online workshops for anyone in the US, and in-person group drumming. Together, we can navigate the complexities of the human experience and chart a course toward a more fulfilling and authentic life.

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

February 29, 2024

Expressive Arts Therapy: Self-Esteem Help

Welcome back to a continuation in our journey through Expressive Arts Therapy (see last week’s blog, Expressive Arts Therapy: Exploring Creativity in Healing, for more info). Last week, I delved into the Expressive Arts Therapy, exploring its definition, how it can be a transformative tool for healing of a variety of concerns like anxiety, depression, and trauma, and some ideas for interventions that can be used in therapy with a trained professional. Today, I’m taking a deeper dive into a particularly crucial aspect of personal development, self-esteem, and how Expressive Arts Therapy can help.

Just for a quick refresher, though, here’s a definition of Expressive Arts Therapy: Expressive Arts Therapy is a form of psychotherapy that encourages individuals to explore and express their thoughts, feelings, and experiences through various creative modalities such as visual arts, movement, music, drama, and writing. A special aspect of the theory is that one artistic expression informs the next, such as drawing then creating a 3D piece then expressing through singing. Each section leads to more awareness and healing. One important thing to remember about using this theory is that there is NO experience needed in the arts. The process, not the product, is what’s important. So, let’s talk about how it can help self-esteem!

What is Self-Esteem?

Self-esteem refers to the subjective evaluation of one’s own worth and value as a person. It encompasses beliefs about oneself, including feelings of competence, adequacy, and self-worth. It’s important to note that self-esteem is not fixed and can fluctuate over time based on various factors, such as life experiences, relationships, and internal dialogue. Additionally, self-esteem is influenced by both internal and external factors, including personal achievements, social comparisons, and feedback from others.

In the context of expressive arts therapy, addressing self-esteem involves exploring and understanding one’s beliefs, emotions, and experiences through creative expression. By engaging in art/music-making processes, individuals can gain insight into their thoughts and feelings, challenge negative self-perceptions, and cultivate a more compassionate and accepting relationship with themselves.

Understanding the Inner Critic

One aspect of self-esteem involves the inner critic. The inner critic is that nagging voice inside our heads, constantly berating us with self-doubt, criticism, and negativity. It’s the relentless inner voice that tells us we’re not good enough, smart enough, or worthy of love and success.

What is it? The inner critic is essentially the manifestation of our negative self-talk, shaped by past experiences, societal pressures, and our own insecurities.
How does it present in people? For many individuals, the inner critic manifests as persistent self-doubt, fear of failure, and a pervasive sense of inadequacy. It can lead to feelings of anxiety, depression, and low self-esteem.
How can Expressive Arts Therapy address it? Through creative expression, clients can externalize their inner dialogue, gaining perspective on its origins and impact. For example, imagining your inner critic as a small image of yourself then telling it how it’s wrong about what it says. (This is an extremely basic version of the intervention, so it’s just for you to have an idea of what it could look like.)

Navigating Imposter Syndrome

Another aspect of self-esteem struggles can include imposter syndrome. Imposter syndrome is a common phenomenon characterized by feelings of inadequacy and self-doubt, despite evident success or competence. It’s the persistent fear of being exposed as a fraud, despite ample evidence to the contrary.

What is it? Imposter syndrome is often fueled by perfectionism, fear of failure, and the belief that one’s success is undeserved or the result of luck rather than skill or effort.
How it can be specific to artists? Artists, in particular, may experience imposter syndrome due to the subjective nature of their work and the constant comparison to others in their field. The pressure to create original and meaningful art can exacerbate feelings of self-doubt and inadequacy.
How can Expressive Arts Therapy help? Through artistic activities, individuals can confront their fears of failure and perfectionism, embracing the process of creation rather than fixating on the end result. For example, a client may write song lyrics about how they feel, leading to greater insight for thoughts that are illogical and unhealthy which can be addressed.

My Experience with Integrative Therapy

The way I use research-based theories in therapy depends on many factors, including the unique client’s needs, personality, and openness. Most therapists use their professional judgment to guide the way they handle each session with a client. In my practice, I integrate Expressive Arts Therapy with a few other evidence-based theories to help you with your concerns, including Cognitive-Behavioral Therapy (CBT), Behavioral Therapy, and Humanistic approaches. Notice how above I mentioned awareness about thoughts? This is when I may then use CBT to address what rose from using Expressive Arts Therapy. Integrating theories creates a comprehensive and individualized treatment plan for each of my clients. Since Expressive Arts Therapy has an emphasis on expression, imagination, active participation, and mind-body connection, it works well for my thinking out of the box style. Just in case you don’t know what the other theories are, here’s a brief description, including links to a few past blogs about them in depth.

· CBT focuses on identifying and challenging maladaptive thought patterns and behaviors. Read more about it in this blog post.

· Behavioral therapy emphasizes the role of environmental factors in shaping behavior. Read more about it in this blog post (specific to ADHD).

· Humanistic therapy emphasizes empathy, authenticity, and personal growth, fostering a supportive therapeutic relationship.

By incorporating Expressive Arts Therapy techniques alongside these other therapeutic modalities, I aim to provide clients with a diverse toolkit for self-exploration, healing, and growth.

Let’s Help Your Self-Esteem

Self-esteem is a fundamental aspect of our emotional well-being, influencing how we perceive ourselves and navigate the world around us. Expressive Arts Therapy offers a holistic approach to addressing issues related to self-esteem, empowering individuals to cultivate self-awareness, self-compassion, and authenticity through creative expression.

If you’re interested in learning more about how Expressive Arts Therapy can support your journey towards greater self-esteem and personal development, I encourage you to reach out and schedule a free 15 minute consultation call with me. I provide online individual therapy for Florida residents but also offer online workshops for a variety of topics (including Expressive Arts Therapy interventions) for anyone in the US. Together, we can embark on a transformative journey of self-discovery and healing through the power of art and creativity. Remember, you are worthy of love, success, and belonging, just as you are.

Contact Me in 4 Easy Ways (for therapy):

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

February 22, 2024February 21, 2024

Expressive Arts Therapy: Exploring Creativity in Healing

Have you heard of Expressive Arts Therapy? It’s a dynamic approach to healing in therapy that harnesses the power of creativity to foster growth, healing, and self-discovery. You know what’s the best part? There’s NO talent or art/music experience needed to use it with your therapist. In fact, many people are convinced they can’t make art or music as children, so they think they aren’t creative. Well, that’s wrong! You are creative and you are musical…it was born in you. This is why you sometimes walk to the beat of a song or doodle when bored. So, in Expressive Arts Therapy, we take away the pressure of creating a product and heal through the process alone (the actual creating leads to realization and relief). Let’s go a little deeper.

Expressive Arts Therapy vs. Art/Music Therapy: Understanding the Difference

Expressive Arts Therapy is a form of psychotherapy that encourages individuals to explore and express their thoughts, feelings, and experiences through various creative modalities such as visual arts, movement, music, drama, and writing. It builds on itself, with one mode leading to another. For example, you may write about something that gives you anxiety, then draw about it, then even add to that drawing. Insight may come from the process of the journey through the modes of art and what is learned in each step. Are you still with me?

Now, you may be confused on whether this is art or music therapy. While both Expressive Arts Therapy and art or music therapy utilize creative processes, there are notable distinctions between the approaches.

Expressive Arts Therapy is more expansive in scope, integrating multiple art forms to facilitate exploration and expression.
On the other hand, art therapy typically focuses solely on visual art mediums such as drawing, painting, and sculpture. An art therapist is specialized and has a specific skill set to help you heal (there’s a graduate degree for both art and music therapy).
Music therapy focuses on using music to achieve your goals in a manner using specific musical techniques led by a trained professional.

It’s important to note that utilizing music in therapy does not automatically qualify one as a music therapist. Similarly, incorporating art in therapy doesn’t necessarily make one an art therapist. Rather, therapists who integrate music or art into their practice are utilizing these mediums as tools within a broader therapeutic framework, such as Expressive Arts Therapy. *This should be done by a trained mental health provider.

How I’ve been trained to use art and music in therapy includes many professional development classes and even a certification as a HealthRhythms Drumming Facilitator. I also use evidence-based interventions within Expressive Arts Therapy but am not working under a specific license or certification for this specialization, such as an art or music therapist, respectively. My Florida licensed therapy is informed by many theories and Expressive Arts Theory is one of them. Make sense? Great! Let’s move on to how it can help you.

Understanding Presenting Problems Addressed by Expressive Arts Therapy

Expressive arts therapy is particularly beneficial for addressing a wide range of presenting problems, including but not limited to:

Anxiety and Stress: Creative expression can provide a nonverbal outlet for processing and managing overwhelming emotions.
Attention-Deficit/Hyperactivity Disorder (ADHD): Sometimes we need an alternative way to express or process when we have neurodivergence. This is a great therapy choice for learning what music may increase focus, for example.
Trauma: Artistic expression can offer a safe space for exploring and integrating traumatic experiences, bypassing the limitations of language.
Depression: Engaging in creative activities can enhance mood, promote self-expression, and foster a sense of accomplishment.
Self-Exploration and Personal Development: Through creative exploration, individuals can gain insights into their inner world, develop self-awareness, and cultivate resilience.
Relationship Issues: Utilizing creative mediums can facilitate communication, empathy, and understanding within interpersonal relationships.

Example Interventions within Expressive Arts Therapy

There’s endless ways to use Expressive Arts Therapy in sessions, but here’s an idea of what some may look like.

Visual Journaling: Encouraging clients to keep a visual journal where they can freely express their thoughts and emotions through drawing, painting, collage, or mixed media.
Body Movement and Dance: Using movement to explore bodily sensations, release tension, and reconnect with one’s physical self.
Guided Imagery and Music: Facilitating sessions where clients listen to specially curated music while engaging in imagery exercises to access subconscious material and promote relaxation.
Mask Making: Exploring identity, emotions, and personas through the creation of masks, providing a tangible representation of inner experiences.
Improvisational Theater: Engaging in playful improvisation exercises to promote spontaneity, creativity, and emotional expression.

Embrace the Journey of Self-Discovery

I invite you to consider the transformative potential of creativity in your own journey of self-discovery and healing. Whether you’re struggling with anxiety, ADHD, or simply seeking greater self-awareness, Expressive Arts Therapy offers a unique pathway to explore, express, and integrate the complexities of your life experience.

If you’re curious to learn more about how Expressive Arts Therapy can support you on your journey, I encourage you to reach out and schedule a free 15 minute phone consultation to talk about my individual telehealth therapy. I also offer 30 minute workshops on how using art/music can help you heal as well as how other therapists can use it in their work. Together, we can embark on a collaborative journey towards healing, growth, and self-empowerment.

Express yourself. Discover yourself. Heal yourself.

Contact Me in 4 Easy Ways (for therapy):

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

February 15, 2024

Thriving with ADHD through Behavioral Therapy

Hey! Today I’m getting into a topic that’s close to my heart: ADHD, or Attention-Deficit/Hyperactivity Disorder. If you’re reading this, chances are you or someone you care about is affected by ADHD, and you’re seeking some guidance on how to navigate it. Well, you’ve come to the right place! ADHD is more than just difficulty concentrating or sitting still—it’s a complex neurodevelopmental disorder that impacts every aspect of life. But fear not, because with the right tools and strategies, thriving with ADHD is absolutely possible. In this post, I’m going to describe how Behavioral Therapy can help and tell you about it in more depth since I’ve only referenced it in past blogs.

How ADHD Affects Your Life

Living with ADHD can feel like trying to juggle a dozen balls at once while walking on a tightrope. From struggling to focus on tasks to feeling overwhelmed by clutter and forgetfulness, the challenges are numerous. Many individuals with ADHD also experience difficulties with impulse control, time management, and emotional regulation, which can take a toll on relationships and overall well-being. But it’s important to remember that ADHD is not a character flaw or a lack of willpower—it’s a legitimate medical condition that requires understanding and support.

Therapies That Can Help

Fortunately, there are effective therapies available to help manage ADHD symptoms and improve quality of life. Two of the most widely used approaches are Cognitive Behavioral Therapy (CBT) (see last week’s blog for more info) and Behavioral Therapy. These therapeutic modalities focus on changing patterns of thinking and behavior to promote positive outcomes.

Exploring Behavioral Therapy

Behavioral Therapy is a cornerstone of ADHD treatment, offering practical strategies to address specific challenges. Let’s break down some key interventions that can make a real difference (*a good start to think about but best to work with a therapist):

1. Time Management Interventions:

· Breaking Tasks into Manageable Steps- Teaching individuals to break down larger tasks into smaller, more manageable steps. This approach helps prevent feeling overwhelmed and promotes a sense of accomplishment as each step is completed. Example: Rather than tackling a big project all at once, break it down into smaller tasks with specific deadlines. For instance, if the task is writing a research paper, break it down into steps like researching, outlining, drafting, editing, and finalizing.

· Prioritization Techniques- Guiding people in prioritizing tasks based on urgency and importance. This prevents them from getting bogged down in less critical activities and ensures that essential tasks are addressed promptly. Example: Use techniques like Eisenhower’s Urgent/Important Matrix to categorize tasks into four quadrants: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. Focus on tasks in the first quadrant to maximize productivity.

· Setting Timers and Reminders- Encouraging the use of timers and reminders to help individuals stay on track and manage time effectively. Set specific time limits for tasks to create a sense of urgency and promote focus. Example: Set a timer for 25 minutes (known as the Pomodoro Technique) to work on a task, followed by a short break. Repeat this cycle several times, with longer breaks between cycles. This helps maintain focus and productivity while preventing burnout.

2. Organization Interventions:

· Creating Designated Spaces- Assisting individuals in creating designated spaces for important items and activities. This reduces clutter and makes it easier to locate belongings when needed. Example: Designate specific areas in the home or workspace for items such as keys, wallets, and important documents. Use labeled containers, shelves, or drawers to keep items organized and easily accessible.

· Implementing Consistent Routines- Establishing consistent routines and habits helps individuals with ADHD stay organized and maintain structure in their daily lives. Example: Create a daily routine that includes specific times for activities such as waking up, eating meals, exercising, studying or working, and winding down for bed. Stick to the routine as much as possible to establish predictability and reduce stress.

· Utilizing Visual Aids- Visual aids such as calendars, planners, and to-do lists can be invaluable tools for organizing tasks and responsibilities. Example: Use a color-coded calendar or planner to track appointments, deadlines, and events. Break tasks down into manageable chunks and write them down on a to-do list, checking them off as they are completed. This provides a visual representation of progress and helps individuals stay organized and focused.

3. Distraction Management Interventions:

· Creating a Distraction-Free Environment- Helping individuals create an environment conducive to focus and productivity by minimizing distractions. Example: Identify common sources of distraction, such as noise, clutter, or electronic devices, and take steps to eliminate or reduce them. Use noise-canceling headphones, declutter workspaces, and implement digital tools or apps to block distracting websites or notifications during focused work periods.

· Practicing Mindfulness Techniques- Teaching mindfulness techniques to help individuals with ADHD stay present and focused in the moment. Example: Encourage practices such as deep breathing exercises, meditation, or progressive muscle relaxation to help calm the mind and reduce impulsivity. Incorporate mindfulness into daily activities, such as eating or walking, to promote a sense of mindfulness and awareness.

· Implementing Structured Breaks- Recognizing the importance of breaks in maintaining focus and preventing burnout. Encourage individuals to incorporate structured breaks into their daily routines to recharge and refresh their minds. Example: Schedule short breaks between tasks or work periods to engage in activities that promote relaxation and stress relief, such as stretching, taking a short walk, or listening to music. Setting a timer can help individuals return to work feeling rejuvenated and ready to tackle the next task.

Feeling Inspired for Therapy Assistance?

Living with ADHD presents its fair share of challenges, but with the right support and strategies, it’s possible to thrive and lead a fulfilling life. With the convenience and accessibility of telehealth, quality ADHD therapy is more accessible than ever before. So why wait? Take the first step towards a brighter future—reach out and learn more about how therapy can help you thrive with ADHD today!

Contact me today to learn more about my services (individual therapy in Florida and ADHD workshops that are short and sweet- 30 minutes). I can support you on your journey to success. Together, we’ll navigate life’s challenges with confidence and resilience. Don’t let ADHD hold you back any longer—let’s take the first step towards a brighter tomorrow, together!

Contact Me in 4 Easy Ways (for therapy):

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

February 8, 2024

Understanding Cognitive Behavioral Therapy (CBT) and How It Can Help

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Have you ever found yourself stuck in a loop of negative thoughts? You’re not alone. Many of us face challenges like these at some point in our lives. But here’s the good news: there’s a powerful tool called Cognitive Behavioral Therapy (CBT) that can help you break free from those patterns and live a more fulfilling life. So, what is CBT, and how can it benefit you?

CBT is a type of psychotherapy that focuses on the connection between our thoughts, feelings, and behaviors. Unlike some traditional talk therapies that delve deep into past experiences, CBT is more present-focused and action-oriented. It’s all about identifying and challenging unhealthy, illogical, and negative thought patterns and replacing them with healthier ones. Think of it as rewiring your brain to think more positively and cope better with life’s challenges. Let’s think of thoughts in terms of rigid vs flexible.

Rigid vs Flexible Thinking

In life, we often encounter situations that require us to navigate uncertainties, adapt to changes, and solve problems creatively. How we approach these challenges depends largely on our thinking style—whether it’s rigid or flexible.

Rigid Thinking: Imagine driving down a road with blinders on, unable to see any other paths or possibilities. That’s what rigid thinking feels like. When we’re stuck in rigid patterns of thinking, we tend to see things in black and white, adhering strictly to rules and routines. While structure can provide a sense of security, rigid thinking can also limit our ability to explore new ideas, perspectives, and solutions. We may become resistant to change, struggle with problem-solving, and feel overwhelmed by unexpected events.

Flexible Thinking: Now, picture yourself driving down a winding road, able to adjust your course as needed, exploring new routes and taking detours. That’s the essence of flexible thinking. When we embrace flexibility in our thinking, we open ourselves up to a world of possibilities. We’re able to adapt to changing circumstances, consider alternative viewpoints, and approach problems with creativity and innovation.

How Flexible Thinking Helps in Your Life

Here’s a few ways flexible thinking can help you.

Enhanced Problem-Solving Skills: Flexibility in thinking enables you to approach problems from multiple angles, considering various solutions and adapting your strategies as needed. This versatility fosters innovation and increases your chances of finding effective solutions.
Improved Relationships: Flexibility in thinking promotes empathy and understanding in interpersonal relationships. By being open to different perspectives and willing to compromise, you can build stronger connections with others and resolve conflicts more effectively.
Increased Creativity and Innovation: Flexible thinking fuels creativity by allowing you to think outside the box and explore unconventional ideas. Whether you’re brainstorming new projects, tackling creative challenges, or pursuing artistic endeavors, flexibility opens doors to fresh insights and breakthroughs.
Greater Sense of Freedom and Autonomy: Rigid thinking can feel like being trapped in a mental cage, while flexible thinking offers a sense of liberation and empowerment. By embracing flexibility, you regain control over your thoughts and actions, freeing yourself from self-imposed limitations and opening up new possibilities for growth and fulfillment.

Incorporating flexible thinking into your life is like adding a versatile tool to your mental toolkit—one that empowers you to navigate life’s twists and turns with confidence and resilience.

Unhealthy Thoughts

Identifying unhealthy thoughts is one of the key concepts in CBT, then recognizing the role that our thoughts play in shaping our emotions and behaviors comes next. Here are some common types of unhealthy thoughts:

All-or-nothing thinking: Seeing things in black and white terms without considering the gray areas.
Catastrophizing: Expecting the worst-case scenario to happen.
Overgeneralization: Drawing broad conclusions based on a single negative event.
Mind reading: Assuming you know what others are thinking without any evidence.
Personalization: Taking responsibility for things that are beyond your control.
Discounting the positive: Minimizing or ignoring your accomplishments and focusing only on the negatives.
Emotional reasoning: Believing that your emotions are facts, for example, “I feel stupid, so I must be stupid.”
Labeling: Attaching negative labels to yourself or others based on isolated incidents, such as calling yourself a “failure” after making a mistake.
Should statements: Using “should,” “must,” or “ought to” statements that impose unrealistic expectations on yourself or others.
Magnification and minimization: Exaggerating the importance of negative events (magnification) while downplaying the significance of positive events (minimization).

Example Thought Disputing Questions

Now that we’ve identified some of these sneaky negative thoughts, let’s talk about how we can challenge them. Here are some example thought disputing questions you can ask yourself:

What’s the evidence to support this thought?
What’s the worst that could happen, and how likely is it?
What would I say to a friend who had this thought?

Examples: To give you a clearer picture of how CBT works in real life, let’s walk through a couple of examples:

Scenario 1: Unhealthy Thought: “I’ll never be good enough for this job interview. I’m going to embarrass myself.” Thought Disputing Questions: What’s the evidence to support this belief? Have I prepared adequately for the interview? What’s the worst that could happen, and how likely is it? Healthy Reframe: “I’ve done my best to prepare, I’ve always done well in interviews, and I have valuable skills to offer. Even if I don’t get the job, it’s not a reflection of my worth as a person.”

Scenario 2: Unhealthy Thought: “Nobody likes me. I’m always left out of social gatherings.” Thought Disputing Questions: Is this thought based on facts or assumptions? Have there been times when I have felt included? What alternative explanations might there be? Healthy Reframe: “I may feel left out sometimes, but I also have friends who care about me. It’s normal to have moments of loneliness, but it doesn’t define my worth or my relationships.”

Addressing Mental Health Challenges by Using CBT

CBT is a versatile and effective approach that can help individuals struggling with a wide range of mental health issues. Here’s only a few:

Anxiety Disorders: Anxiety can manifest in various forms, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. CBT helps individuals identify and challenge irrational thoughts and beliefs that contribute to their anxiety. Through techniques like cognitive restructuring and exposure therapy, clients learn to confront their fears, develop coping skills, and regain a sense of control over their lives.

Depression: Depression can sap your energy, rob you of pleasure, and distort your thinking patterns. CBT targets the negative thoughts and behaviors that fuel depression, helping clients cultivate a more balanced and realistic outlook. By challenging self-critical beliefs, setting achievable goals, and engaging in pleasurable activities, individuals can alleviate symptoms of depression and rediscover joy and purpose in their lives.

Obsessive-Compulsive Disorder (OCD): OCD is characterized by intrusive thoughts (obsessions) and repetitive behaviors (compulsions) aimed at reducing anxiety. CBT techniques like exposure and response prevention (ERP) challenge the cycle of obsessions and compulsions, allowing individuals to gradually confront their fears and resist the urge to engage in rituals. Over time, clients learn to tolerate uncertainty and manage their symptoms more effectively.

Take the First Step towards Positive Change

So, there you have it— the basics of CBT. If you’re struggling with anxiety, depression, or other challenges in your life, CBT could be the tool you need to break free from negative thought patterns and live the life you deserve. If you’re interested in learning more about how CBT can benefit you, don’t hesitate to reach out (it’s one of the theories I work from for individual therapy). Together, we can work towards building a brighter, more fulfilling future.

Contact Me in 4 Easy Ways (for therapy):

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

February 1, 2024

Starting Therapy with Success

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Continuing the Journey from “Is Therapy For Me?” (last week’s post)

Welcome back, readers! Last week, we delved into the crucial aspects of deciding whether therapy is the right path for you in my blog titled “Is Therapy For Me?” We explored the nuances of recognizing when it’s time to seek therapy, addressing concerns about entering therapy, understanding the benefits, exploring types of therapy, and finding the best therapist fit. Today, we’re taking the next step on your therapeutic journey. This post is all about getting started successfully, ensuring that you embark on this path with confidence and purpose. So, let’s go!

Ways to Find Therapists

Before you start the process of finding the right therapist, it’s important to know where to look. Here are three effective ways:

Word of Mouth: Personal recommendations can be gold. Reach out to friends, family, or colleagues who have had positive experiences with therapists. Their insights can guide you toward therapists who may be a good fit for you, but remember, just because someone is good for one person doesn’t mean they’ll be good for another. You know how you can be similar to friends, yet so different? Think of it like that. YOU need your best fit.
Online Databases: Numerous online platforms curate lists of therapists, complete with profiles and reviews. Websites like Psychology Today can help you explore a variety of therapists and their specialties. And as for reviews, sometimes it can make or break your decision, so take a second to read them, even on general sites like Google because you never know where someone left their thoughts.
Insurance: If you have health insurance, check their provider directory (usually under “behavioral health”). This can narrow down your options based on therapists who accept your insurance (in your state), making the financial aspect more manageable.

Now you may have 2-3 good therapist leads. So what do you do next?

How Therapists May Begin: A Variety of Approaches

Once you’ve compiled a list of potential therapists, the next step is reaching out. Therapists often initiate the process in several ways:

Consultation Call: Some therapists offer a free initial consultation call. This is an opportunity for you to briefly discuss your concerns, ask questions, and get a sense of the therapist’s approach and personality. It’s a taste of the therapeutic journey you may take together.
Straight to Intake: Other therapists may prefer diving right into the intake process. This involves scheduling a full session (usually an hour) to gather detailed information about you, your history, and your current challenges. It’s a more immediate approach.
Scheduling Online or by Phone: Many therapists provide the convenience of online scheduling or booking appointments over the phone. This can be a straightforward way to secure your first session without the need for a preliminary call. Sometimes you schedule the consultation call this way as well, which then leads to scheduling the intake session at a time and date agreed upon.

Make sense? OK, great. Let’s keep going.

Questions to Ask Yourself Before Your First Contact

Warning! This is a section you may want to save. Go on, cut and paste, snip ‘n stitch, screenshot…

Alright, let’s continue.

Preparing for your first therapy contact involves introspection. Ask yourself questions to gather your thoughts, like what your intent for therapy is (aka goals) and what makes you feel able to open up to someone.

Timing: Asking yourself why you’re seeking therapy right now is important. Sometimes a therapist may even ask you this when you speak. There’s a pressing reason, or a motivation, for reaching out to a therapist at this point in your life. The answer can be extremely helpful on your journey in therapy.
Specific Concerns: What issues do you want to address in therapy? Anything weighing on you for months or years? Something that just happened? Anywhere you feel stuck? How’s your life being affected (relationships, school, etc.)? Look for a therapist who specializes in your need.
Goals: What do you aim to achieve through therapy? Sometimes the intent is broad (feeling better) and sometimes specific (being able to focus on schoolwork for 1 hour).
Comfort Level: Are you comfortable with the gender, personality, or cultural background of your therapist? What mode of therapy do you prefer (online, in-person, group)? If in person, what’s your preferred location? What frequency of therapy do you want (weekly, biweekly, etc.)? What frequency can your budget allow?

Great stuff, huh?

Unlocking the Benefits of Online Therapy

Since I offer online therapy for Florida residents, I want to tell you more about the benefits of it, no matter what state you live in.

1. Convenience and Flexibility

Online therapy eliminates geographical constraints, allowing you to connect with a therapist from the comfort of your own space. Whether you’re at home, in the office, or even traveling (within state), therapy sessions become more flexible, accommodating your lifestyle and reducing the logistical hurdles of in-person appointments.

2. Access to a Diverse Pool of Therapists

One of the key advantages of online therapy is the ability to choose from a broad spectrum of therapists regardless of their physical location. This means you can find a therapist who not only specializes in your specific concerns but also aligns with your cultural background, language preferences, or unique needs.

3. Reduced Stigma and Increased Privacy

For some, the stigma associated with seeking therapy can be a barrier. Online therapy provides a level of privacy that traditional in-person sessions may not offer. The sessions can be conducted from the privacy of your own space, offering a sense of security and reducing the fear of being seen entering a therapist’s office.

4. Time and Cost Efficiency

Online therapy often comes with cost savings compared to traditional therapy. With no need for commuting or additional expenses related to an office setting, you can allocate your resources more efficiently. Additionally, the time saved from travel can be invested directly into self-care or other commitments.

5. Consistent Support, Anytime, Anywhere

Life doesn’t adhere to a 9-to-5 schedule, and neither do the challenges we face. Online therapy provides the flexibility to connect with your therapist during evenings or weekends, ensuring consistent support when you need it most. This accessibility can be a game-changer for those with unpredictable schedules or time zone differences.

6. Comfort and Familiarity

Being in your own environment during therapy can foster a sense of comfort and familiarity. This relaxed setting can encourage open and honest communication, allowing you to delve deeper into your thoughts and emotions without the potential distractions or discomfort associated with a new and unfamiliar office space.

See, the benefits online therapy offers make it a valuable option for young adults seeking a convenient and effective path to personal growth and well-being. As you consider your therapeutic journey, exploring the possibilities of online therapy may open new doors to success and self-discovery.

Your Journey Begins Here

Embarking on the therapeutic journey is an empowering step. By asking the right questions and actively seeking a therapist who aligns with your needs, you’re setting the stage for a transformative experience. Remember, therapy is a collaborative process, and finding the right fit is key to its success.

I hope this post helped you and maybe a friend (I always want my posts shared so spread the knowledge!). If you’re ready to take the next step for your successful future or have additional questions about the therapeutic process, I’m here to help. Explore my services and let’s start this journey together.

Contact Me in 4 Easy Ways (for therapy):

Click the yellow “Book Online” button above for your free 15 minute phone consultation
If you have insurance, schedule the call through Headway
Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time)
Call me at 321-415-0832

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

Go back

Your message has been sent

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.