Welcome to Therapy

Written by Dr. Joanna Love, Licensed Psychologist

What is therapy?

You’re reading this because you are seeking healing for yourself or someone you love, and you think therapy could be a source of that healing. Whether you have been thinking about therapy for a while or are just considering it for the first time, seeking information – reading this post – is an important step on your healing journey. 

However, as you may already have found, some of the language and ideas connected to therapy can be overwhelming and confusing. The goal of this post is to demystify the therapy experience, and equip you with some basic information to move forward.

There are many ways to experience healing. Why therapy?

It’s true: there are a range of things that can contribute to positive growth and healing in your life. 

For example, the mind and body are connected, so taking care of your body is one way to feel better inside and out. Physical movement is great for stress reduction. A healthy diet helps your body to function better. 

Spiritual approaches have helped people for millennia. You may find healing through faith, prayer, beauty, nature, and music.

Living a balanced life, caring for your mind, body, and spirit, and paying attention to your whole self can both heal and maintain health. However, it is very common to need additional support from outside yourself to achieve the full health you are seeking. Research has taught us that going to therapy can be a strong source of healing for most people.

What’s the difference between therapy and counseling?

Therapy, psychotherapy, and counseling are different words that generally mean the same thing. That said, there are many different types of therapy. 

A few examples:

• Psychodynamic therapy uses techniques focused more on understanding emotions and gaining insight into yourself

• Cognitive-behavioral therapy (CBT) tends to focus on understanding thoughts and belief that affect feelings, and changing behaviors through action-oriented strategies

• Other approaches focus on your context within a family or community, cultural influences, or existential concepts like identity and purpose

Your therapist may lean toward a specific school of thought, area of research, or focus. Therapists may also integrate multiple techniques and approaches in their work, depending on your specific needs. 

These differences can sometimes be explained by the type of training your therapist received. Your therapist may have a masters degree in counseling, clinical social work, or a doctoral degree in psychology. All therapists are licensed by the state to provide mental health services.

Why does therapy work?

Therapy is more than a list of strategies and helpful recommendations. Therapy works because it is based in a relationship. Relationship is a powerful context for healing that can’t be found through something like a self-help book, or an individual practice like meditation. 

However, therapy is unlike any other relationship that you may experience, because it is at once intimate while also being transactional. It is intimate because your therapist keeps your true thoughts safe, and creates space that contains your deeper feelings. But it is transactional, because you pay a fee for a service that your therapist provides.

The unique attributes of the therapist + client relationship are why therapy is successful for many people. 

You’re not crazy, and you’re not alone.

There is nothing wrong with seeking help through therapy. In the same way someone may work with a personal trainer, physical therapist, or doctor to improve their physical health, seeking therapy is an investment in your personal wellness.

Many human experiences can feel crazy. Things like panic attacks or flashbacks to traumatic events might make you feel crazy; as if you’re going out of your mind or leaving your body. Unwanted thoughts that keep popping into your mind or behaviors you feel you can’t control might seem to make no sense. Some people feel sad or anxious for so long, it starts to feel as if it is part of who they are. 

Regardless of the nature of your struggle, there is good news: Our behaviors and feelings can be explained, and healing is possible. There is always hope for healing. Therapy can help.

Mindful Eating During the Holidays

With Thanksgiving later this week, we are all likely to encounter dinner tables filled with bountiful, appealing food options and parties with snack tables of tasty treats. Whether or not you participate in a Thanksgiving meal, food is often tied to various cultural traditions and serves to bring people together. For many of us, the act of cooking for others is a display of our love. While sharing a meal with others and treating ourselves can increase our happiness, we must be aware of the point at which we are no longer intentional about our eating habits. 

This Thanksgiving, challenge yourself to approach eating in a mindful way. One of the most basic ways to do this is to tune into the experience and sensations of eating. Before you even take a bite, observe your plate of food. Really notice the details you see, and pick up on any smells you encounter. By appreciating your food and noticing the details of it instead of digging in rapidly, you can slow down the process of eating. Also, briefly imagine the work that went into preparing the meal. As you take your first bite, focus on the taste, chewiness, and texture. Try setting down your fork between bites. 

Another suggestion for mindful eating is to eat foods you like. As you fill your plate, don’t take servings of everything offered if you won’t enjoy all the food. Just because it is available doesn’t mean it will nourish you or feel satisfying to eat. Start with small servings of a few items, knowing you can always go back for more if your stomach tells you you’re still hungry. 

Finally, be aware of vulnerabilities you may have going into the gathering or party. If you’re exhausted or overwhelmed, recognize that you may be prone to stress-eating. Try to stick with your regular routines, like engaging in physical activity and eating a healthy breakfast the day of so your body doesn’t get thrown off prior to the Thanksgiving meal. 

Tune-in with yourself so you can feel good about your eating choices and enjoy your time with loved ones. 

References

Albers, S. (2015). 8 Ways to Eat Mindfully During the Holidays. Retrieved from https://www.psychologytoday.com/us/blog/comfort-cravings/201511/8-ways-eat-mindfully-during-the-holidays

Collins, C. (2018). 7 Habits for Eating Mindfully During the Holidays. Retrieved from https://camillestyles.com/wellness/mindful-eating-habits-during-holidays/
Willard, C. (2019). 6 Ways to Practice Mindful Eating. Retrieved from https://www.mindful.org/6-ways-practice-mindful-eating/

Morning and Evening Rituals

Do you ever notice how easy it is to get swept up in the busyness of the day? You wake up immediately thinking about the endless number of tasks on your to-do list and go to bed feeling exhausted but nowhere near getting everything accomplished? This sense of overwhelm can really take hold and negatively impact our mood, relationships with others, and general outlook on life. 

One way to feel less overwhelmed and swept up by the tasks of your day is by establishing morning and evening rituals. (If the word ritual is off-putting to you, consider these as routines or intentional actions.) Rituals are simple things you can do at the start and end of each day as a way to bring mindfulness and intention to your daily experience. 

Consider starting and ending your day with gratitude. When you wake up, think about or write down in a journal three things you are grateful for. In the evening, do the same and think or write about three things that brought you a sense of gratitude throughout the day.

Many people rely on a warm beverage to get the morning started. Whether this is coffee, tea, or hot water with lemon, make a practice of mindfully enjoying your drink. Sit down at the table and observe the warm mug in your palms. Smell the aroma as you take a sip. How does it feel as you swallow? Try to focus on just the present moment and bring your attention back if you notice your mind thinking about worries or tasks of the day. 

Most of us would not have productive days if we didn’t spend some time thinking about our priorities and goals. At the start of your day, write down one or two measurable, realistic goals. As you achieve them during the day, you will likely experience a sense of pride and accomplishment. 

One of the most important aspects of the evening is our bedtime routines. There is so much research that highlights the benefits of turning off screens an hour before sleep, and in general, you want to give your body and mind time to wind down at the end of the day. Think about any evening rituals you’d like to incorporate--maybe a mug of herbal tea, reading from a book, reconnecting with your family, or a mindfulness activity like gentle yoga, coloring or journaling. By having an evening ritual, you can set yourself up for a good night’s sleep and a meaningful next day. 

References

Ross, G. (2019). 7 Morning Rituals to Empower Your Day and Change Your Life. Retrieved from https://www.lifehack.org/articles/lifestyle/7-morning-rituals-empower-your-day-change-your-life.html

Scudamore, B. (2017). 6 Morning Rituals That Will Make You Productive All Day. Retrieved from https://www.forbes.com/sites/brianscudamore/2017/04/19/6-morning-rituals-that-will-make-you-productive-all-day/#6940efab1fab