College. Not all it cracked up to be.

Talking about depression and anxiety has less of a negative stigma attached to it than it did when I was in college. Despite the decrease in stigma, students still struggle with finding the right help and prioritizing getting better amongst their busy schedules. In my work with college students, I have realized how much pressure there is to be prepared not just for today but for the rest of their lives.

I feel like the most vulnerable group of students I work with is the first year students. The expectations they are given are absolutely overwhelming. Not only are many of them transitioning out of their family’s home and learning to live on their own (think cooking their own meals, balancing a job with schoolwork, deciding when to leave the party because there’s no curfew, making a whole new social group) but they are also expected to pick a major or degree. I remember being 18; I really did not know what I wanted to be “when I grew up.” I just knew that I did not want to be a doctor, teacher, or lawyer. There were all of these majors out there but I did not know what half of them meant! What is risk management? What is logistics or supply chain management? Did I want to work in the business or publishing world? What is marketing? I am not sure how I missed the boat on learning about what jobs and degrees are out there, but the point is that at age 18 I had no business deciding what I wanted to do for the rest of my life. Heck, I could not even manage my new checking account without over drafting and I could  only cook a baked potato in the microwave. 

Mental health centers on campus are quickly filling up with students who are finding themselves depressed and anxious. Some of them are suicidal, experiencing first time psychosis, and are so overwhelmed with balancing life that they are about to throw in the towel and drop out. While it is great that the stigma of seeking help has lessened, campus counseling centers are finding that they don’t have the resources, particularly long term, to help these students. I have had students tell me that because their problems are not at a crisis level, they are often referred to groups to help manage their anxiety and depression. Luckily, our local university realizes that they cannot meet the needs of all students so they are using outpatient therapy resources, like me!, to refer students.

My work with college ages kids is really enjoyable! They are at such a neat age where they are still so optimistic about life but also seeking some true meaning about what life is about and how to be happy. They are beginning to really think for themselves and have such unique educational experiences along the way.

Here are some quick facts from the National Alliance on Mental Illness regarding college students: One in four have a diagnosable illness, 40% do not seek help, 80% feel overwhelmed by their responsibilities, and 50% have become so anxious that they are struggling in school. Another fact that I found, although outdated (from the New York State Office of Mental Health) was that suicide is the 2nd leading cause of death among college students. The American Psychological Association also reported in a report from 2014 that they found an increase in sexual assault as well as self injury. These facts are scary. So what are college students’ options? 

  • Let your friends and family know you are struggling. They can offer great support and can be aware of warning signs to ensure you can keep yourself safe during the hardest struggles.
  • Don’t feel ashamed that you may not be able to meet every social obligation or can’t pull off 16 hours of coursework every semester. Slow. Down. 
  • Seek counseling and possible medication management. Sometimes talking about what you are struggling with can do more than you know! Medication may also be a short term solution for some symptoms. 
  • Call a suicide hotline if you are in immediate crisis (locally - 865-539-2409). 
  • Speak with your professors about your struggles - I would hope that they would understand the stress or their class or college in general and offer some study tips or helpful ideas for managing their class. 
  • Perfection is not possible. They say college is about finding yourself and this is true. Through our screw ups and bad choices, those are the places when we can really see who we are and what we are about. 
  • Know that reaching out for help, whatever means that is, is the best thing you can do for yourself. It is not weak or weird, it is jus what we need to do when we are overwhelmed.
  • Create a self-care routine. Most colleges offer free workout facilities, pools, treadmills, and even workout classes. Take advantage of these. PRIORITIZE them and put them on your schedule. You are making time for studying and clubs so make time for you. It’s not just working out that is important but also eating mindfully, adding in some self reflection (meditation) and time for low key time with friends. 
  • Put the beer (and other drinks and drugs) down. I get that drinking is pretty rampant in college and I am not naive in thinking that most college students will not try alcohol but if you decide to drink, do so in moderation. Getting wasted every night puts you at greater risk for sexual assault, mental health issues, legal problems, and definitely not wanting to get up for class the next morning because you are hungover. 

 

 

Do your childhood experiences affect you later in life?

Dr. Vincent Felitti could not pinpoint why so many of his clients who participated in his weight loss study could not keep their weight off. Felitti and his medical team had failed to include any questions relating to childhood that could help them to understand why weight loss and sustained weight loss was such an issue. It was not until a particular client, who had dropped almost 200 lbs revealed a history of sexual abuse during a follow up in which she had gained back all of her weight. After getting the go ahead from the Center for Disease Control and collaborating with other physicians did the monumental investigation of Adverse Childhood Experiences begin.

Of the 25,000 Kaiser Permanente patients that go through Department of Preventive Medicine annually, 17,421 agreed to provide information about their childhood experiences. Those answers would then be compared to their medical records that Kaiser kept on hand. After comparing the results, the ACE study found that traumatic childhood experiences are far more common than anyone originally thought. What’s interesting to note, is that those who responded were mostly white, middle class, well-educated, and financially secure adults. In the end, only 1/3 of the respondents did NOT report any adverse childhood experiences.

(Note: The ACE questionnaire is based on 10 questions of potential adverse experiences from childhood including an alcoholic caregiver, abuse of any type, domestic violence, divorce, etc.)

The importance of the study is squarely focused on the fact that childhood trauma can correlate with work absenteeism, financial problems, and lower lifetime income. If you have a high ACE score, then there is a correlation between high risk behaviors like smoking, obesity, unintended pregnancy, sexually transmitted diseases. Those with an ACE score of 6 or above had a 15 percent or greater chance than those with an ACE score of zero of suffering from any of the ten leading causes of death in the US such as heart disease, liver disease, emphysema, and cancer.

What’s scary is that only now, in 2017 (the study was held from 1995-1997), has the ACE study gained some traction in the mental health world. I had never heard of the study until 2011 and I am now beginning to hear more presentations about it within the counseling field. Why has this study not alarmed people? Why is it not on the news every single day? This study could help us find more proactive ways to help prevent some of these experiences that our children suffer through daily. Furthermore, it could be the research needed to gain more funding for foster care, treatment interventions for families who are struggling, and ways to make reporting of abuse and follow up more effective.

The most costly public health issue, child abuse and the ways in which we respond have remained the same despite this reliable and valid study letting us know the grave impact that these awful experiences have on our children for years to come.

*Information gathered from the CDC website as well as the book “The Body Keeps the Score” by Bessel Van der Kolk

#HALFTHESTORY

I scroll through the beautifully curated pictures on Instagram at least several times a day. Smiling faces, white bright rooms (seriously, does anyone even use colors in their house anymore?), beautifully shot women wearing gorgeous clothing, delicious desserts on display, and the list goes on and on. For a minute I think "I need that!" "Why doesn't my house look like that?" and I go down the spiral of self doubt and yearning for whatever those pictures have in them. Not only do I wish that my house or closet had what they have but I often go down a rabbit hole of "why is their life so beautiful and seemingly perfect?" Over time, I have been able to continue to remind myself that their pictures are only half the story. 

A beautiful and hardworking Vanderbilt student began the #halfthestory movement after realizing how much of a disconnect occurred between what she was actually experiencing in real life versus what she was displaying on her social media accounts. Underneath the glamorous pictures of New York Fashion Week and hip clothing, she found herself exhausted and struggling with anxiety, depression, and feelings of inadequacy. With this realization she began a social media movement using the hashtag #halfthestory and really began addressing real issues that we all struggle with at some point in our lives. 

It's such a breath of fresh air to have someone point this out so that all of us who struggle with self worth or value see that even the most coveted Instagram page has a real person behind it who has real struggles. 

Research around social media has shown that it can be linked to an increase in depression and anxiety. A study completed by the Royal Society for Public Health found Instagram to be the most detrimental social media platform. The author of the study, Matt Keracher, even went on to say that it "encourages young women to compare themselves against unrealistic, largely curated, filtered, Photoshopped versions of reality." 

When I take on new clients, I almost always check in with them about the extent of their social media use. If it is extensive and they spend hours scrolling, we talk about ways to slowly back off and why. Together, we try and come up with ways that it could be hurting their own core values and beliefs about how they view themselves and the world. 

Psychology Today recently ran a story in their December magazine highlighting how comparison can be harmful to our mental health and self worth. One picture they included was of a woman holding a baby with a mess all around her - laundry, toys scattered, food on her leg, and her wearing slippers. The only part that she includes in her "selfie" is what looks put together - her cute baby with a cute top and her hair and makeup looking perfect. She fails to show the realness of what is outside the picture she puts on display on social media. 

While comparison to others can often be harmful, the story points out that comparison can be positive if we use "upward comparison", meaning we use what we see as motivation to better ourselves or try harder. Being mindful of how these comparisons or perfectly curated social accounts affect you is the first step in ensuring they don't create more issues internally. If we can connect with the person online (comment on their picture or say hello) or spend more time in gratitude for our own blessings then we may find that these social media "Debbie Downers" can have less of a daily impact on our self worth. 

Information for this post drawn from this CNN article  (http://money.cnn.com/2017/10/06/technology/culture/half-the-story-larissa-may/index.html) and the recent Psychology Today December 2017 publication story "Escape the Comparison Trap: How to be Happy Just as you Are" by Rebecca Webber.

Help is all around even on Sesame Street!

I love reading about new resources for families and children who have experienced trauma. NPR recently did an article highlighting a new program that uses the Sesame Street characters to highlight the importance of having a safe place, expressing your feelings, and learning how to relax. The website offers handouts that kids can color on, short YouTube Videos, and lots of good information for parents. I have used it now with several kids and it's a nice change from the typical material I use in session. Seeing the characters act out some of the same struggles my kids deal with is always a nice way to normalize what they are experiencing and remind them that they are not alone in this struggle. 

 Check out Sesame Street in Communities, click on Topics and navigate to Traumatic Experiences. 

 

Mindful Running

For as long as I can remember, running has been a huge part of my life. I was either watching my Dad lace up his Nike tennis shoes for a morning run or I was gearing up for my next cross country race. My first "race" was in my hometown and it was called the "Best Dam Race in Georgia" simply because we ran across the dam in LaGrange. Of course I giggled because of the name and had no idea that this was the beginning of a life long love affair.

Running has been a stress reliever, a way to take care of my body, an avenue to lose baby weight, and most importantly, a spiritual journey. I have not always thought about running mindfully, but the more and more I hone my own mindfulness practice, I have realized that running in itself is a way to slow down and become more mindful of my thoughts.

My husband and I also share a love for running. While we don't often run together (he is very tall and his slow pace is my fast one), we often share an unspoken love for something so rich. He recently completed his 4th ultra trail marathon - but his first 50 miler. I was so proud to see him complete such a physical and mental challenge. He finds his spiritual blessings within his runs and that is what keeps him (and myself) coming back for more and more.

At the end of the day, running is not about hitting a personal record during a race or running faster each mile, it's simply a way for me to connect to myself, listen to my body, and hear what my mind is telling me. 

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The basics of mindfulness

I keep talking about mindfulness over and over again here on this blog. Recently, I found an excellent article breaking down what this "magical" way of living is. Mindfulness is a practice so it is important to remember that it is something that we must work to achieve everyday. No one can do this mindfulness thing for us - it is something we have to choose to cultivate in our lives every single day. Eventually, our brains learn that this is our first choice in thinking and it can become easier over time. 

Here is a brief overview of how to begin: 

  1. Take a seat. Find a place to sit that feels calm and quiet to you.
  2. Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.
  3. Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while.
  4. Feel your breath. Follow the sensation of your breath as it goes out and as it goes in.
  5. Notice when your mind has wandered. Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—simply return your attention to the breath.
  6. Be kind to your wandering mind. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

I think it is important to note that mindfulness does not have to be done only sitting - you can practice mindfulness as you walk, run (more on that later!), eat, and even practice yoga. Mindfulness embodies the importance of being present - simply awareness of what is going on around you. The more we are mindful the more we have the ability to curate what thoughts we digest or hang onto throughout our day. Here is a link to the article in its entirety. It's worth a read and it is clear and concise! https://www.mindful.org/how-to-practice-mindfulness/

 

11 Ways for Kids to Practice Mindfulness

http://www.heysigmund.com/mindfulness-for-children-fun-effective-ways-to-strengthen-mind-body-spirit/

Mindfulness continues to blow up the mental health world with new research showing its effectiveness in managing anxiety, overwhelming emotions, and depression, among other things. Teaching kids mindfulness is a great way to not only connect with them but also help them find ways to find calm in the midst of busy lives. We can't always hold our kids' hands during tough times, such as when they are bullied at school, they get embarrassed in class, or they feel guilt about a choice they made. What we can do to help them through these moments is to teach them ways to manage those negative and often overwhelming emotions. My favorite website, Hey Sigmund, continues to be a source of great information, particularly when it comes to mindfulness. Check out their list (above) to find creative ways to help our kids learn about emotion regulation.

Can you decrease the implications of trauma?

Hey Sigmund is one of my go to sites for interventions, ideas, and new research in the mental health field. An article that recently caught my eye was called " How to stop frightening experiences from driving anxiety and phobias." It caught my eye in particular, because often we as humans endure ongoing trauma - whether it be domestic violence, community violence, and even a car accident. 

Research has found that by possibly giving a victim a simple task to do, such as a phone game like Tetris or Candy Crush, after the trauma can disrupt traumatic experiences from causing ongoing distress. How this works is that the distraction after the trauma basically disrupts the memories from being coded from short term to long term. The distraction causes the memories (sights, sounds, and smells) to be encoded as less fearful/dangerous. While the memory of the event will remain, the emotion connected to the event will be less intrusive. 

Alot of our long term fears and phobias are rooted in one single event, so providing a disruption to how that event is encoded could be very helpful in the long term. Of course more research is needed to look at this in a broader sense, but it is relieving to know that something as simple as a game of Candy Crush after a car accident can help us move on from the event with little effect. 

Here is a link to the article: http://www.heysigmund.com/frightening-experiences-anxiety-phobia/

When Mindfulness Doesn't work

When I suggest learning about mindfulness and meditation to my clients, some of them are cautious in regard to some app telling them to "let go" or "non judgmentally push out any thoughts." Doing so is tough and can then create more anxiety than you started with. I found a great article on mindful.org that is honest about those who struggle to get anything out of meditation or find that it increases their anxiety. For those struggling with the self criticism that sets in when you are practicing meditation/mindfulness, here is a nice step by step manual in getting yourself to feel more comfortable during your practice. 

1. Sit upright in as comfortable a position as possible. Eyes can be open or closed—whichever is more comfortable.

2. Silently begin with a recognition of the reality of anxiety. Make the words your own, but quietly say something like: “I’ve suffered a great deal. This pain is real and intense.” Place your attention on the words, and repeat them quietly a few times.

3. Place your attention on a single breath—feel the air coming in, and feel it leave the body.

4. Silently repeat the phrase above and consider adding the following: “In this pain, I’m caring for myself.”

5. Now try placing your attention on two full cycles of the breath, feeling the sensations of the air coming and going.

6. Add the following self-compassion anchor: “This is hard, and right now I’m giving myself permission to understand that.”

7. Expand the practice out to mindfulness of three to five cycles of breath.

8. Say to yourself: “Though the pain continues, may my practice and care for myself continue as well.”

9. Continue in this way, allowing self-compassion to anchor your practice of mindfulness. Let it be a scaffold on which to stand in self-acceptance, and let it help you disarm the inner voice of criticism and failure.

Retrieved from: https://www.mindful.org/why-its-difficult-to-meditate-why-anxiety/

More research on mindfulness

Mindfulness and meditation apps are becoming increasingly popular as they suggest that they can decrease anxiety and depression. Part of anxiety that some struggle with is rumination or worry over things that happened or are out of their control. When these thoughts are visited over and over, it often can increase those annoying anxious feelings (heart racing, tummy ache). Mindfulness is being researched at a rapid pace and Forbes recently published an article stating that mindfulness can help with mind-wandering, which is often a trait of anxious people. Here is a statement from one of the studies authors: 

“Our results indicate that mindfulness training may have protective effects on mind wandering for anxious individuals,” said study author Mengran Xu in a statement. “We also found that meditation practice appears to help anxious people to shift their attention from their own internal worries to the present-moment external world, which enables better focus on a task at hand.”

As we work hard to focus on being present, we become less focused on our internal thoughts which are often the ones that are increasing the anxiety to begin with. There are many different apps out there to try if you are interested in jumping into mindfulness practice. Here are a few that I recommend: Calm, Headspace, One Minute Meditation, 10% Happier (the app that led me to this article), Aura, and Smiling Mind. These apps are all free to download and most offer free guided meditations. Insight Timer is one of my favorite that offers meditations focused on everything from loving kindness, chakras, anxiety, empowerment, and sleep. 

If we can ease ourselves into focusing more on the present, we will end up more in tune with others and ourselves and be able to fully live in the NOW. Here is a link to the article:

https://www.forbes.com/sites/alicegwalton/2017/05/04/mindfulness-meditation-may-help-reduce-mind-wandering-in-people-with-anxiety/#2215504e6786

 

13 reasons why.

Heated discussion around the Netflix series 13 Reasons Why has been all over social media. Everyone has weighed in regarding the series...from teachers to mental health professionals to parents. Suicide, bullying, rape, consent, and substance abuse are all showcased during the series 13 episodes; these are also extremely important topics to discuss with your kids. We can't pretend that these issues don't exist within our kids' friends group or at their school in some capacity. I won't weigh in on my own thoughts (honestly, they are all over the map!), but I will share a few resources for parents who may be searching for ways to start the conversation with your kids regarding this series and the provocative topics that are shown. Regardless of how you feel about the series itself, I do believe it has been the catalyst for parents to begin talking about these issues with their kids instead of hoping they can just autopilot past them and that their kids won't be affected by them.

American Counseling Association Released this statement on their blog with various resources for parents: https://www.counseling.org/news/aca-blogs/aca-pop-culture-connection/aca-pop-culture-connection-blog/2017/05/01/new-series-on-netflix-may-glamorize-suicide-for-a-young-audience

The Jeb Foundation, a suicide prevention network, lists several talking points for parents to use during a discussion about the movie: https://www.jedfoundation.org/wp-content/uploads/2017/03/13RW-Talking-Points-JED-SAVE-Netflix.pdf

And finally, here is a post written by a youth minister and therapist that breaks the episodes down. https://conversationsonthefringe.com/2017/04/17/thirteen-reasons-why-discussion-guide/

Yoga for...anything!

 

I have been using an amazing Yoga YouTube channel for several years now: Yoga With Adriene. Adriene's channel is full of free videos that target anxiety, loneliness, mood swings and even have videos specific to actors, runners, and swimmers. Her tone is supportive, silly, and honest. She makes me laugh but also inspires me to really find the mind-body connection. Her mantra throughout her videos is "Find What Feels Good." Her "classes" are not about perfection or toning or getting a six pack, but about just showing up to practice for yourself each day.

I completed a 31 day Yoga Revolution challenge back in January and found so much focus and peace not just with myself but within my therapy practice as well as my relationships. Yoga allowed me to slow down each during those 31 days to really focus in on my body and how it was feeling. I could reflect on the day as well and see how I was holding anxiety in my body or even pushing down stress and frustrations. 

Knoxville offers a variety of classes in town that can meet your needs but if you feel more comfortable showing up at home then I really hope you will check out Adriene's channel. 

https://www.youtube.com/user/yogawithadriene

*Image retrieved from YouTube.

Breathing, Sleeping,Pooping...

I think we all forget the importance of good rest, a good meal, and healthy digestion. In the book I've been reading, The Body Keeps the Score, by Bessel Van Der Kolk it reinforces the things we all know about our basic needs. Bessel writes: "It is amazing how many psychological problems involve difficulties with sleep, appetite, touch, digestion, and arousal. Any effective treatment for trauma has to address these basic housekeeping functions of the body. " I think this is an excellent starting place in recovering from trauma. While it may sound simple, sometimes it can be hard to fall asleep amidst the painful memories or eat while having an anxious tummy. There are ways to help these basic needs get easier over time: sleep stories, meditation, relaxation, therapy, and exercise, to name a few. 

Speechless Horror

I've been reading Bessel Van Der Kolk's The Body Keeps The Score. It's a very informative read and I am slowly reading it to ensure I absorb all that I can. One section that has stuck with me is in regards to victims being able to speak about their trauma experiences. He mentions an area in our brain called Broca's area. Through the scans that he's done, he has found that the Broca's area went off-line when a flashback has been triggered within a victim. He even discusses how this physical lesion in the brain can look similar to a brain that has suffered a stroke. 

The most important part to this section discussed how traumatized people, even years later, have difficulty telling others what has happened.  "Their bodies re-experience terror, rage, and helplessness, as well as the impulse to fight or flee, but these feelings are almost impossible to articulate. Trauma by nature drives us to the edge of comprehension, cutting us off from language based on common experience for imaginable past." 

He continues on to say that it doesn't mean that people can't talk about their tragedy, but it makes it that much more difficult to organize their experience into an understandable and cohesive story. 

The work I am allowed and honored to complete with trauma victims is one of importance. It is not easy to hear the stories and struggles that my clients have dealt with. I will share more from this book as I move through it. 

 

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Mindfulness for kids in the school setting

I wrote about mindfulness in a previous post and wanted to touch on the positive effects it appears to be having in the classroom. The link reviews 4 different research studies showing the effectiveness of teaching students mindfulness. The studies report that the students appear to have less overall stress, less significant ADHD symptoms, and report less depressive symptoms. I have read about the effectiveness of mindfulness in the schools everywhere - from facebook to journals to psychology magazines. I hope schools will listen up and begin to explore the implementation of these programs in their schools. Take a look at the details regarding the research studies:

http://greatergood.berkeley.edu/article/item/research_round_up_school_based_mindfulness_programs

At your first appointment...

 

You have finally made contact with a therapist and you are about to walk in to your first appointment...what should you expect? 

1. Life History. The first session (and several after that) is focused on gathering information about your life. Your therapist may ask about your family,  your family's mental health and medical history, your boyfriend or support system, what you eat, how often you sleep, and what stressors and symptoms you are currently experiencing. This process can take several weeks since most of us have rich histories with moves, school changes, marriages, etc. 

2. Past mental health care. Your therapist will also want to know if you have sought mental health care before such as therapy, been admitted to a psychiatric hospital, as well as any medications you have taken for depression, anxiety, etc. It is helpful to know what medications you have been on as sometime this can help with a proper diagnosis and what other mental health professionals have treated you for. Your therapist may also be interested in what you worked on with your previous therapist, if you have one, and what worked and did not work during your relationship with them.

3. History of trauma. Abuse, being in a violent relationship, and sexual assault are of course significant events in your life that your therapist will want to inquire about. It is understandable to be anxious to discuss something like this during your first session so while you may disclose that you have experienced something like sexual abuse, it is absolutely not necessary to discuss details about the events until you are ready. It is important to communicate with your therapist about the pace of therapy you are comfortable with and they should understand if you are not ready to discuss events in detail or even at all! If your child is the client, they may inform them that if an incident has not been disclosed to proper authorities, they may need report the event to ensure safety of your child and others.

4. Treatment Goals. You and your therapist will work together to decide and prioritize treatment goals for your time together such as finding ways to manage your anxiety, better communication skills, safety measures in a relationship, or managing suicidal thoughts. While you are the expert in your life and knows what feels the most pressing, your therapist may encourage you to start with goals that focus on your safety such as to decrease suicidal ideations or self harm behaviors.

5. Consent for Treatment. Consenting to treatment is important and you will sign a piece of paper that discusses in detail what this means. It is important to remember that there are limitations to therapy as well as benefits and risks that go along with the treatment process. Therapy won't always feel good because often you are working through old hurts or really challenging yourself to new ways of thinking about yourself and the world. There is no guarantee to the success of therapy; the real work happens when you leave the therapy office. 

6. Confidentiality. Many of the subjects you will discuss in therapy are not things you want your friends or sometimes even your family members to know about. Confidentiality is in place to protect you so that you can fully explore and engage in the therapeutic process. However, in the event that you cannot keep yourself safe and are you are threatening to hurt yourself or someone else, it is a therapists job to intervene either through engaging a mobile crisis hotline or the police. Your safety is our utmost priority and if we cannot guarantee that safety, we are obligated to try and find ways to get you to a safe place. 

7. Rapport Building. I enjoy getting to know my clients on a more personal level - not just what is "wrong" with them. I may ask you what music you like, what your hobbies are, what your favorite shows are, or where you enjoy eating. I also may share those things as well so we can share some common interests. Making therapy personal is important to me and I strive to be as transparent about myself as ethically appropriate. 

I hope this decreased some fears about coming in for your first appointment! Some clients leave the first appointment feeling like they have a ton of weight off their shoulders while others may feel vulnerable. Be prepared for either reaction and talk with your therapist about it at your next appointment. 

Why seek therapy?

Life can be really hard these days. Seeing the picture perfect and curated lives of your friends and loved ones splashed across social media is sometimes hard to digest. You may ask yourself, "why don't I have that" or "what am I doing wrong?" Intellectually you know that it's just what they want to present to the world, but emotionally you can't help but feel sad and lonely. 

We have become a society that is constantly being bombarded by stimuli - phones ringing and beeping, notifications of emails, traffic, and the list goes on and on. We have forgotten how to just be. How to be present in the moment, how to focus on the minute you have in front of you. We are worried about how we may have offended someone 30 minutes ago or how we will confront a co worker tomorrow. All of this stimuli and focus on the past and future causes us to lose sight of the very moment we have and that we actually have control over. 

Learning mindfulness and meditation is one of many ways to get yourself back to the now. When we can be present, it often allows us to decide which thoughts we want to hang on to and which ones we don't find helpful. 

Therapy can be a great way to explore what it is that is keeping you back from feeling good or a place to resolve tough memories from old experiences or traumas. In a study done back in 2011, Dr. D Russell Crane found that professional counselors have about an 85.5% success rate with clients experiencing mood disorders, adjustment issues, PTSD, or anxiety. I don't think that those numbers are too shabby; maybe that can motivate you to finally seek out the help you deserve.

More information on this study can be found here: http://www.goodtherapy.org/blog/individual-family-therapies-cost-effectiveness-1110112/