Does Therapy Help? What Can Therapy Do For You?

by admin | Apr 18, 2016 | Psychotherapy

Are you struggling with a problem and wondering whether therapy really helps?

Ask yourself, are you content with the way things are now? If you are grappling with issues like anxiety, depression, PTSD, or even a spiritual crisis, participating in therapy could help you find the answers that you are looking for.

Why Should I Go to Therapy?

Good question! Going to therapy is a personal choice for each individual. However, for whatever reason, you may have come to a point in your life where things just aren’t working.  These could include:

• The way you handle (or don’t handle) your emotions.
• How you relate to other people.
• How you connect (or don’t connect) with people who are close in your life.
• Feeling like you don’t have control over your thoughts or feelings.

Whatever it may be, the result is that you may be finding it difficult to work or stay employed. Maybe you are struggling to express yourself to others. Or perhaps issues like as anxiety have taken such a toll, that you don’t feel like you can function “normally.”

Does Therapy Help Me Be Happy?

Therapy is not an answer to finding happiness. It can help you get to the root cause of why you feel the way you do. This can take time, and may not lead in directions that are pleasant. Yet, by going on this journey, you can get to a place where you will find not happiness, but, perhaps resolution for whatever issue troubles you. The advantage of working with a therapist is that you do not have to take this journey by yourself, but instead, receive the guidance of someone experienced with these kinds of issues.

What Happens During a Therapy Session?

That depends on what you are struggling with specifically. You can expect an environment that is private and interactions that are nonjudgmental. A therapy session is an opportunity to be honest with yourself and to trust someone else with what troubles you. You should expect to work with a therapist who is professional, compassionate, and understanding. In addition, you have the chance to practice therapeutic tools and learn new ways of communicating and experiencing your feelings in a healthy way.

What Kinds of Strategies Are Used in Therapy?

There are different kinds of methodologies that a therapist can use to help you achieve your goals.  Some of these include:

• Dialectical Behavioral Therapy (DBT): A cognitive technique that emphasizes mindfulness, change, and acceptance.  Grounded in Eastern traditions.

• Transpersonal Psychology: Incorporates traditional psychology with spirituality.

• Body Centered Psychology: Using the human body as a resource for addressing therapeutic issues.

Does Therapy Help With My Spiritual Development?

Yes, it can! Participating in therapy often involves taking a personal journey of your spiritual exploration. In the process, you will learn new things about yourself that go beyond your tangible concerns. The result can be a new awareness of who you are, perhaps even a change in the direction of your life that you weren’t expecting. This can be broken down into three developmental sections:

• Spiritual Awakening: Becoming aware of your spiritual nature.
• Spiritual Growth: Getting in touch with your spiritual nature.
• Spiritual Transformation: Integrating your spiritual nature into your life.

Does Therapy Help?

It can if you let it. If you fight the process, it can be difficult for you to learn the lessons you need to learn in order to address your issues. By having a degree of acceptance, you can allow yourself to be more open to change and growth.

If you are struggling with an issue in your life, consider the benefits of therapy. Take a journey of reflection and contemplation, then you and your therapist together, can find resolutions to your issues.

Existential Anxiety?  When Life’s Big Questions Cause Your Stress

by admin | Apr 11, 2016 | Psychotherapy

It may sound cliché, but do you ever find yourself asking, “What is the meaning of life?”  Are you anxious that the path you are on isn’t right for you? Are there parts of yourself that you have never been true to, and are now finding need release? Existential anxiety can be a real concern that leaves you searching for answers.

What is Existential Anxiety?

Existential anxiety is a specific kind of an anxiety disorder. Unlike some people whose anxiety is caused by the fear of germs, being embarrassed in public, or other fears, existential anxiety sufferer’s fears are more rooted in the “big picture.” For instance:

• “What is the meaning of my life?”
• “What is my purpose?”
• “Is there more out there”?
• “What’s the point?”
• “Why do I feel so disconnected from other people?”

You may also feel existential anxiety regarding whether or not you can truly be your authentic self and are afraid of the possible rejection that may occur if you do.

The Crisis of Existential Anxiety

Although it may be normal and healthy to have periods of self-reflection, asking these kinds of questions often could trigger a spiritual crisis. People who have a “midlife crisis” and suddenly buy an expensive car, participate in an affair, or quit their jobs, are suffering from a crisis of existential anxiety. It can be disconcerting, to say the least, to come the conclusion that your life has no meaning or purpose, even if, to others, you have the trappings of  “success.”

Looking for Meaning In Life

It is not important just to be alive, humans also need a reason for existence. This has been true for as long as our species has existed.  For example:

• People have a need to feel belonging and acceptance.
• We believe that there is a purpose to life.
• We want to know that what we do means something in this world.
• People need to be connected to other people.

When we don’t have answers to these kinds of “big picture” issues, we may either go searching for answers, or become trapped in a thought process that can lead to depression, or worse.

How Can Existential Anxiety Be Treated?

Existential anxiety may seem like an overwhelming problem, but it can be treated. A therapist who is trained in transpersonal anxiety treatment, can help you find resolutions to your anxiety. This treatment method allows the therapist to work with you to develop the resources already inside you.

You can  identify resources outside of yourself that support you and allow you to be more confident in your place in the world. The process allows you to identify the sources of your anxiety and develop tools to address those issues. Together, you and your therapist can help you to find meaning again in your life.

Healthy Ways to Address Existential Anxiety

Besides formal therapy, there are other ways that you can address existential anxiety in your life. Ways that don’t involve making rash decisions with lifelong consequences. For example:

• If you are questioning the value of your work, it may be time for a career change.  Consider transitioning into a new field that will have more meaning than your current work. A life coach can be a great resource for this.

• Are you realizing you aren’t as young as you used to be? You can combat the effects of aging by exercising, eating healthy foods, and consulting with your doctor.

• Spend time in nature, which can be calming and have positive mental health benefits.

• Volunteer your time and give back to your community through an organization aligned with your values and interests.

• Spend time with family, friends, and the people who care about you.

Existential anxiety does not have to lead to a crisis. Work with your therapist, can help you discover new meaning in your life. Together, create opportunities to feel like you are being true to your authentic self.

Let’s Explore 4 of the Best Trauma Therapies

by admin | Apr 4, 2016 | Psychotherapy

Do you struggle with the effects of trauma, even years after the trauma occurred?

Are you looking for answers and to find help?

Living with trauma can feel like there is a disconnect between yourself and the world around you.

Fortunately, there are several techniques and trauma therapies for resolving trauma that focus on the mind, the traumatic event, and even the body available to you

Transpersonal PTSD Trauma Therapy

One strategy for resolving past trauma is transpersonal PTSD trauma therapy. This technique focuses on the building of your skills and resources for coping with the trauma, as well as discussing the event (or events) that caused the trauma in the first place.

Transpersonal therapy focuses more on looking at trauma from a position of strength, rather than weakness. It also addresses the connection of trauma between the mind and body. Being able to have more resources to rely upon can help clients feel more empowered to face their trauma.

Somatic Experiencing Therapy

Another of the trauma therapies available to you is called somatic experiencing. The idea behind somatic experiencing, as with transpersonal therapy, is that the connection between the mind and the body may be used as a tool to help people resolve trauma. The Somatic Experiencing Trauma Institute notes that animals in nature experience acts of trauma, such as the potential for death, but are seldom traumatized by these events. This is because animals use body movement as a way to release energy and to regain balance. These “involuntary movements” include:

• Trembling
• Shaking
• Deep breathing.

Humans are more prone to trauma because we mentally internalize it but don’t do anything physically to release it. This does not give the body a chance to “reset” itself. This can have a negative impact on us physically and emotionally. Somatic experiencing allows us to use our bodies to be free of this energy.

Sensorimotor Therapy

A third form of trauma therapy is related to somatic experiencing, called sensorimotor psychotherapy. According to the Sensorimotor Psychotherapy Institute, this technique combines an awareness of the physical body with traditional psychotherapy. When people experience trauma, there can be a disconnect between themselves and their bodies. Sensorimotor therapy tries to heal that disconnect by using:

• Attachment theory
• Cognitive therapy
• Neuroscience
• The Hakomi Method

The Hakomi Method

As explained by the Hakomi Institute, this method works to help you change, “core material.” These include:

• Images
• Memories
• Beliefs
• Emotional frame of mind.
• Neural patterns.

The general approach for the Hakomi Method is to create a relationship between the practitioner and the client and then help the client create a state of mindfulness, specifically dynamic mindfulness. The concept of mindfulness is derived from eastern traditions of spirituality. This process involves working with the client’s experiences as they come up in the present. The eventual goal of Hakomi is to foster healing of the “core material.”

When looking for options to address your trauma, there are many therapies available for consideration. These techniques allow you to harness the power, not just of your mind, but also your body, as a way to resolve past trauma and find healing. With your therapist, you can find the closure you need to move forward in your life, and to be free of the trauma that burdens you.

Understanding Depression: What It Is, How It Develops, How It’s Treated

by admin | Mar 28, 2016 | Psychotherapy

Depression is not a simple psychological condition. Its origins and development can be complex. Those who suffer from depression may spend years struggling with the condition, still without being able to describe why they feel the way they do. There is, however, a significant body of research regarding depression– and answers for those who have questions.

Understanding Depression:  What Is It?

Known in the past by such creative terms as “melancholy” or “the blues,” depression, as described by the Mayo Clinic, is a mood disorder affecting the brain. It causes you to experience feelings of sadness or lose interest in pursuits that once brought you pleasure. These feelings reach a point where they can affect your daily life. They may even cause you to believe that being alive isn’t worthwhile.

Depression is not a character flaw or a reflection on you as a person. It is a medical condition.

Understanding Depression:  How Does Depression Develop?

Depression can develop due to a wide range of conditions.  These can include:

• Lower levels of chemicals that affect mood in the brain. These include dopamine and serotonin.
• Experiencing a traumatic event or loss.
• Being triggered by something that connects back to an originating trauma.
• Genetic factors that link depression to previous generations in your family.

Depression is not caused by one individual factor, but instead can develop for various reasons that are rooted in biology, genetics, environmental issues, and life experiences. This means that just about anyone could be likely to experience depression over the course of their lifetime.

Understanding Depression: Symptoms

Symptoms of depression can be:

• Lack of interest in enjoyable activities.
• Feeling tired or low energy.
• Lack of appetite.
• Trouble concentrating or staying focused.
• Feelings of sadness, hopelessness, guilt, worthlessness.
• Feelings of death or suicide.

Understanding Depression: Therapy Techniques to Treat Depression

Depression is a treatable condition, and we know a lot about how to help those who have depression. There is no one-shot solution. Finding relief requires the use of several different techniques, such as:

• Cognitive Behavioral Therapy: This treatment is where you and your therapist work together to identify problems and dispute irrational thoughts to develop workable solutions.

• Dialectical Behavioral Therapy: A therapy practice that centers on mindfulness, acceptance, and change.

• Transpersonal Depression Therapy: Focuses on spirituality and can help those who have existential feelings related to depression, such as for those experiencing a mid-life crises or thoughts that it is not worthwhile to be alive.

When you see a therapist, you have the opportunity to understand depression and why you feel the way you do.  

Understanding Depression: Practical Steps You Can Take at Home

By gaining a better understanding of depression, you can make positive choices at home.  Some tangible steps you can take are :

• Eat a healthy diet: This means cutting out the sugar and empty carbs for foods rich in protein, vitamins, and minerals.

• Get enough vitamin D: This vitamin has been known to contribute to mood.

• Exercise regularly: Not just good for your body, exercise aids in the release of chemicals that can affect mood for your brain.

• Have fun: Participate in the activities you enjoy.  Even better, learn a new skill or hobby

• Socialize: Spend time with friends and family.

Understanding Depression:  Medication Options

Medications, when combined with therapy, can be helpful for those who have depression. Some common drugs include Selective Serotonin Reuptake Inhibitors (SSRI’s) like Paxil and Zoloft. For those looking for an alternative to medication, the plant Kava, which is from the South Pacific, may have value. However, before taking any kind of medication, it is important to seek out the advice of a psychiatrist.

Living with depression may seem like everyday is a struggle. Yet, by understanding depression, including its causes and symptoms, you can find treatment and make decisions that contribute to creating a better life.

Understanding Anxiety:  What It Is, How It Develops, How It’s Treated

by admin | Mar 21, 2016 | Psychotherapy

Do you struggle with thoughts of worry, fear, or nervousness? Do you wrestle with about the meaning of life? Are there social situations that you intentionally avoid?  If so, then you might have anxiety. By understanding anxiety symptoms and how they develop, you can take steps to treat it and live a more worry-free life.

What is Anxiety?

So what is anxiety anyway? Anxiety is actually a normal human emotion. We all get anxious from time-to-time, worrying whether or not we did well on a test or got the big promotion at work. An anxiety disorder is something more. The Mayo Clinic defines generalized anxiety disorder as, “excessive, ongoing anxiety and worry that interferes with day-to-day activities.”

This means that the worry and fear you feel is a constant in your life and never seems to fully go away. This prevents you from functioning well in daily life.

How Does Anxiety Develop?

Anxiety can develop in both adults or children, and affects both men and women.  According to Psychology Today:

• Anxiety can be based in biology or occur from environmental stressors.
• Some individuals may have a genetic predisposition to anxiety.
• A traumatic experience may precede anxiety.

Understanding anxiety means knowing that just about anyone can be prone to developing the condition, but that children are particularly susceptible. This is especially true, if they’ve survived some sort of traumatic event.

Are There Physical Symptoms of Anxiety?

When understanding anxiety, know that there are physical symptoms that go along with the condition.  Anxiety symptoms include::

• An elevated heartbeat
• Upset stomach
• Bouts of nausea
• Dry mouth
• Tingling and numbness
• Sweaty or cold hands or feet
• Muscle tension
• Headaches

What Effect Can Anxiety Have on My Life?

Left untreated, anxiety can have a tremendous effect on your everyday life. Experiencing persistent negative thoughts and worry can make it difficult to concentrate at work or school. Feeling anxious or tense can have a negative impact on professional and personal relationships. The physical symptoms themselves can be further upsetting and uncomfortable. Anxiety could also:

• Be the root of an obsessive-compulsive disorder.
• Be the cause of a panic disorder.
• Be associated with other conditions, such as depression or post-traumatic stress disorder (PTSD).

As you can see, as we gain a greater understanding of anxiety we learn and accept that it can have significant root causes and have a major impact on our lives.

How Can You Treat Anxiety?

Anxiety is a treatable condition, with treatment options that employ different techniques. The Anxiety and Depression Association of America (ADAA) lists the following options:

• Cognitive Behavioral Therapy: you and your therapist work together to challenge your thinking and change behavior.

• Exposure Therapy: you are gradually exposed to whatever triggers your anxiety and then process the experiences with a therapist.

• Dialectical Behavioral Therapy: you use mindfulness techniques to foster change and acceptance.

• Eye Movement Desensitization and Reprocessing:  you focus on eye movement and its connection to thoughts.

• Interpersonal Therapy: you focus on your interpersonal experiences with others.

• Acceptance and Commitment Therapy: You use mindfulness to forge commitment and change.

Lifestyle Changes to Treat Anxiety

The ADAA also makes recommendations for lifestyle changes that may have a positive impact on anxiety. These include:

• Eating a healthy diet.
• Exercising regularly.
• Avoiding caffeine and alcohol use.
• Practicing meditation and yoga.
• Staying positive and having a sense of humor.
• Taking “time-outs” to count or focus on breathing.
• Joining a support group.
• Getting plenty of sleep.

You do not have to be burdened by the fears and worry caused by anxiety.  By understanding anxiety, including its causes, symptoms, and treatment methods, you too can lead a better life that is more positive and worry-free.