therapist – Imagine Change Counseling, LLC

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!

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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/.

January 24, 2024

Is Therapy for Me?

Deciding whether therapy is the right path for you is no simple task. The journey to seeking help for mental health concerns is often shrouded in uncertainty and contemplation. As a young adult, life is rife with transitions, challenges, and self-discovery, making the decision to pursue therapy a pivotal moment. In this blog post, I’ll explore the intricacies of this decision-making process, addressing key topics to guide you through the maze of considerations.

Is It Time to See a Therapist?

The first step in deciding whether to have therapy is recognizing when it might be time. Therapy is not reserved for crises alone; it’s a proactive tool for improving overall well-being. Here’s some examples for you to consider.

Persistent Feelings of Overwhelm: If you find yourself consistently overwhelmed by life’s demands and unable to cope effectively, therapy can provide tools to manage stress and build resilience.

Decline in Quality of Life: A noticeable decline in your overall quality of life, affecting various aspects such as work, relationships, or personal well-being, may indicate the need for therapeutic support.

Difficulty Coping with Concerns: When coping with a particular concern consumes a significant amount of your time and mental energy, therapy can offer constructive strategies to manage and navigate these challenges.

Changes in Sleep Patterns or Appetite: Noticeable disruptions in sleep or changes in appetite can be signs of emotional distress. Therapy can help explore the root causes and develop coping mechanisms.

Intense or Prolonged Emotional States: If you experience intense emotions like sadness, anxiety, or anger that persist over an extended period, therapy can provide a supportive space to explore and manage these emotions.

Lack of Enjoyment in Previously Enjoyable Activities: If activities that once brought joy or fulfillment now seem uninteresting or unfulfilling, therapy can help uncover and address the underlying factors contributing to this shift.

Negative Thought Patterns: Persistent negative thought patterns or self-talk can impact your self-esteem and overall mental well-being. Therapy can assist in challenging and reframing these thoughts.

Feeling Stuck or Unfulfilled: If you feel stuck in life, unable to make decisions or find fulfillment, therapy can offer guidance in exploring your values, goals, and aspirations.

Possible Concerns About Seeing a Therapist

Concerns about therapy is natural. Common worries include the fear of being judged, the stigma surrounding mental health (especially due to your culture and family messages), or concerns about the therapeutic process itself. It’s essential to understand that therapy is a collaborative and confidential space where you can explore your thoughts and emotions without judgment. Addressing these concerns openly with a potential therapist is a vital part of the therapeutic journey. Here’s more for you to consider, with a little help to combat those worries.

Uncertainty About the Therapeutic Process: Concern: Not knowing what to expect during therapy sessions or how the process works. Help: Discussing the therapeutic process with the therapist during initial sessions and asking questions to gain clarity. I offer information about my process on my website and talk to the client in my free consultation call about what to expect with me.

Vulnerability and Opening Up: Concern: Feeling vulnerable about sharing personal thoughts and experiences with a stranger. Help: Building trust gradually with the therapist and understanding that therapy is a confidential and safe space.

Perceived Weakness or Failure: Concern: Viewing therapy as an admission of weakness or failure. Help: Recognizing that seeking therapy is a proactive step towards personal growth and self-improvement…in other words, strength.

Financial Considerations: Concern: Worries about the cost of therapy and whether it is a sustainable investment. Help: Exploring options such as insurance coverage, sliding scale fees, or discussing financial concerns openly with the therapist. I take insurance and even have a college student rate, for example.

Addressing these concerns openly can help demystify the therapy experience and alleviate apprehensions.

Benefits of Therapy

Let’s get to the good stuff! Therapy offers a lot of benefits, extending beyond addressing immediate concerns. Here’s a few of the many benefits.

Transformative Outcomes Include:

Improved self-awareness: Understanding your thoughts and emotions on a deeper level.
Enhanced coping strategies: Developing effective ways to deal with life’s challenges.
Healthier relationships: Improving communication skills and fostering meaningful connections.
Overall well-being: Gaining tools for a more fulfilling and balanced life.

Therapy offers a space for personal growth and positive change beyond immediate concerns.

Types of Therapy

Therapy comes in various forms, each catering to different needs and preferences. From cognitive-behavioral therapy (CBT) to psychodynamic therapy, understanding the nuances of each can help you choose what aligns best with your goals. Each approach has its pros and cons; some may focus on short-term problem-solving, while others delve deeper into underlying issues. It’s about finding the right fit for you.

Search “types of therapy” and see what feels right for you, then look for therapists who work from those models. Most therapists integrate a few theories, however. For example, my basis is CBT but I also use a few other theories like Expressive Arts Therapy (using art and music). Understanding therapy types allows you to choose a method that aligns with your preferences and goals.

Finding the Right Therapist

This leads to finding a great fit. The right therapist is a crucial aspect of the therapeutic process. If you’ve had a less-than-ideal experience in the past, don’t be discouraged; each therapist is unique.

Tips for a Successful Search:

Consider your preferences: Gender, therapeutic approach, specialization. Be open to those you haven’t experienced but always go with your preference and your gut. Ah, yet another reason that consultation call is important!
Utilize online platforms, referrals, or directories to explore potential therapists. You can view therapists in many ways. A favorite of mine is Psychology Today. Look at reviews on Google as well!
Don’t be discouraged by past experiences; each therapist is unique. Seriously, I promise. I’ve even had a, let’s say, negative interaction for myself once. Thankfully, I knew there were great therapists out there and tried again. The next one was amazing!

Take the First Step Towards Your Well-being

I hope this post helps you with deciding whether therapy is right for you. It’s a personal journey, and it’s okay to take the time needed for this important decision.

If you’re interested in learning more about how I can support you on your journey, I invite you to explore my online individual therapy (just make sure you live in Florida). I also offer online workshops for a variety of needs, like stress management and ADHD.

Remember, your mental health matters, and seeking help is a sign of strength. Is therapy for you? The answer lies in your hands, and I’m here to support you every step of the way.

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/.

December 5, 2023December 1, 2023

Holiday Stress: Your Guide to Finding Balance

As the festive season approaches, it’s no secret that alongside the joy and merriment, there often comes a dose of holiday stress, both general and acute. For many young adults, this time of year can bring a myriad of emotions, from excitement to anxiety. Balancing college finals, family expectations, social gatherings, and personal obligations can be overwhelming. Let’s dive into understanding holiday stress, its impact, and ways to navigate through it with grace and resilience.

Understanding Holiday Stress

General holiday stress can manifest in various ways, impacting our mental and emotional well-being. From the pressure to meet societal expectations of joyfulness to financial strains and family dynamics, these stressors can take a toll on us. Feeling overwhelmed, anxious, or even experiencing the holiday blues is not uncommon.

Questions to Ask Yourself

If you’re feeling the weight of holiday stress, it’s essential to take a moment for introspection. Consider asking yourself these questions:

What specifically triggers stress during the holidays for me?
How do I typically respond to stress? Are my coping mechanisms healthy?
Am I setting realistic expectations for myself during this season?
What self-care practices can I implement to support my mental health?
Am I communicating my needs effectively with loved ones?

Coping Strategies for Holiday Stress

Here are some effective strategies to help manage and alleviate general holiday stress:

Set Boundaries: Learn to say no when necessary. It’s okay not to attend every event or take on every task.
Practice Self-Care: Prioritize self-care activities that rejuvenate you, whether it’s meditation, exercise, reading, or spending time outdoors.
Manage Expectations: Understand that perfection isn’t realistic. Embrace imperfections and focus on enjoying moments rather than flawless experiences.
Financial Planning: Create a budget and stick to it. Remember, meaningful connections aren’t measured by extravagant gifts.
Seek Support: Talk to friends, family, or a professional if you’re feeling overwhelmed. Sometimes sharing your feelings can provide valuable perspective and relief.

Dealing with Acute Holiday Stress

Sometimes, despite our best efforts, we may find ourselves facing acute stress during the holidays. Acute holiday stress refers to a sudden, intense, and often overwhelming experience of stress specifically related to the holiday season. This type of stress tends to be immediate, intense, and can significantly impact a person’s emotional and mental well-being.

Acute holiday stress might manifest as a sudden surge of emotions triggered by specific events or situations during the holidays. For instance, last-minute changes in plans or family conflicts. It’s crucial to have strategies at hand to navigate these intense moments effectively.

1. Practice Mindfulness:

When stress feels overwhelming, mindfulness can ground you in the present moment. Take a few minutes to focus on your breath, noticing each inhale and exhale. This simple practice can help calm the mind and alleviate immediate stress.

2. Utilize Relaxation Techniques:

Engage in relaxation exercises such as progressive muscle relaxation or guided imagery. These techniques can reduce muscle tension and promote a sense of relaxation, aiding in stress reduction.

3. Take Breaks:

If you feel stress building up, allow yourself breaks. Step away from the situation causing stress, take a walk, listen to soothing music, or engage in a calming activity that helps you reset.

4. Engage in Physical Activity:

Physical activity releases endorphins, which act as natural stress relievers. Whether it’s a short workout, yoga session, or a brisk walk, moving your body can significantly reduce stress levels.

5. Prioritize Sleep:

Adequate sleep is crucial for managing stress. Ensure you maintain a consistent sleep schedule, creating an environment conducive to restful sleep. Lack of sleep can exacerbate stress, so prioritize this aspect of self-care.

6. Practice Self-Compassion:

Be kind to yourself. Acknowledge that feeling stressed during the holidays is a common experience. Practice self-compassion by treating yourself with understanding and patience.

7. Limit Stimulants and Alcohol:

While it might be tempting to indulge in stimulants or alcohol to cope with stress, these substances can exacerbate feelings of anxiety. Limiting their consumption can help manage stress levels more effectively.

Sometimes you need a little more help and that’s OK.

How Therapists Can Help

As a trained psychotherapist, I’ve witnessed the transformative power of therapy in navigating holiday stress. Therapy offers a safe space to explore your emotions, develop coping strategies, and gain valuable insights into managing stressors effectively.

Why Consider Therapy?

Objective Support: Therapists provide a non-judgmental space where you can express yourself freely.
Skill Development: Learn practical coping skills tailored to your unique challenges.
Perspective Shift: Gain a new perspective on stressful situations and learn healthier ways to approach them.
Emotional Support: Receive guidance in processing complex emotions and navigating difficult family dynamics.
Long-Term Benefits: Therapy equips you with tools that extend beyond the holiday season, benefiting your mental health long-term.

Contact Me

If you find yourself struggling with general or acute holiday stress, know that you’re not alone. Seeking help is a courageous step towards reclaiming your well-being. If you’re interested in exploring how therapy can support you during this season and beyond, I invite you to learn more about my services, including individual online therapy and workshops, if you live in Florida (anywhere for workshops, though!).

Let’s work together to navigate this holiday season with resilience, finding a balance that fosters joy and peace amidst the festivities.

Contact Me in 4 Easy Ways:

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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Also, take a glance at my online workshops to see if any would be helpful for your concern.

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/.