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December 12 2024

Feeling Anxious About Therapy? Here’s How to Calm Your Nerves

Author Will Gould Categories Anxiety, Therapy 0 Comments

Starting therapy is a courageous step, especially if you’re already managing anxiety. It’s a journey that takes effort, and like many journeys, the first steps can feel intimidating. Let’s break down some common anxieties around finding a therapist, attending your first session, and sticking to the treatment plan.

Finding the Right Therapist: From Search Stress to Confidence

When you’re ready to start therapy, it’s easy to feel overwhelmed by all the options. From choosing the right approach (CBT, psychodynamic, EMDR…) to finding a therapist you can connect with, the search alone can feel like an uphill climb.

How to Make It Easier:

  • Define Your Goals: Before you start the search, think about what you’re hoping to gain from therapy. Is it to manage anxiety, heal from past trauma, or improve relationships? This clarity will help you focus on therapists who specialize in what you need.
  • Ask for Recommendations: Friends, family, or even primary care doctors can often point you in the right direction.
  • Embrace Trial and Error: Not every therapist will be the right fit, and that’s okay! It’s perfectly normal to try a few before you find one who clicks. Remember, finding a therapist is like dating; it’s okay if you don’t find “the one” immediately.

2. Your First Session: “What Do I Even Say?”

Walking into a therapist’s office for the first time can feel nerve-wracking. The room might be unfamiliar, and the idea of opening up to a stranger is daunting.

How to Prepare for Session One:

  • Challenge Negative Thoughts: If you’re worried about “saying the wrong thing” or being judged, remind yourself that therapists are trained professionals here to help, not critique.
  • Set Realistic Expectations: Therapy is a process, not a magic wand. Your first session is about building a connection, not solving everything in one hour.
  • Bring a List of Concerns: If you’re anxious about getting started, consider jotting down some topics you’d like to discuss or goals you have for therapy. This list can be a helpful guide, so you don’t feel lost during the session.

Remember, it’s okay to feel nervous! Showing up is a victory on its own.

3. Sticking to the Treatment Plan: The Real Work Begins

After a few sessions, it’s common to feel motivated—or a bit discouraged. Therapy isn’t a one-and-done process; it takes time, commitment, and a willingness to follow through on the treatment plan.

Strategies to Stay on Track:

  • Set Small, Achievable Goals: Maybe you’re working on managing anxious thoughts or handling stress better. Breaking down your goals into manageable steps can make the process feel less daunting.
  • Practice Self-Compassion: Therapy can bring up challenging feelings. It’s important to be kind to yourself and recognize that progress may come slowly but is happening.
  • Celebrate Small Wins: Did you complete a challenging exercise or show up even when you wanted to skip? Celebrate those victories! These are signs of growth.

When Therapy Feels Tough: How to Manage Frustration

Therapy isn’t a quick fix; it’s more like training for a marathon. Sometimes, it can even bring up feelings that make you want to quit. Don’t worry—this is all part of the journey.

What to Do When You’re Feeling Discouraged:

  • Talk It Out: If therapy feels too hard, let your therapist know. They can adjust the approach, making it more manageable.
  • Remember Your “Why”: Keep reminding yourself why you started therapy in the first place. What are the goals you’re working toward? Reconnecting with your “why” can provide motivation during tough patches.

Therapy as an Ongoing Journey: The Long-Term Commitment to Growth

Therapy isn’t about becoming “perfect.” It’s about learning to navigate life’s challenges with resilience and self-compassion. If you stay consistent, keep an open mind, and trust the process, therapy can provide life-changing benefits.

Conclusion: Be Proud of Every Step You Take

The fact that you’re even thinking about therapy shows a commitment to yourself and your well-being. Whether it’s finding a therapist, getting through that first session, or sticking with it on tough days, each step is worth celebrating. Therapy might feel intimidating at first, but with time, it can become one of the most rewarding investments in yourself.

July 07 2024

EMDR Therapy Helps Normal People Heal From Trauma

Author AM Nelson Categories EMDR, Trauma

People who seek trauma EMDR therapy are normal, regular people who have experienced a life event that has gone wrong.  Perhaps you were at the right place at the wrong time and experienced a crime, natural disaster, or witnessed a violent act.  Perhaps you were at the wrong place and unforeseen events unfolded that were outside of your control. Perhaps you were involved in a relationship (childhood or adult) that did not nurture your self-worth or was abusive.  In short, negative life events can happen to anyone, unexpectedly. This is not your fault. An EMDR Therapist can help guide you to move past these unfortunate events. You do not need to allow these negative events to define the rest of your life.  

Signs and Symptoms that EMDR Therapy Could Be Helpful

Normal, regular people who are searching for a way to stop past negative events from impairing their current lives go to EMDR therapy.  Some people are able to continue living in a similar way as they did before, such as meeting family obligations and excelling at work. Other people have more pervasive symptoms and problems carrying out daily tasks and roles; they may have noticed a shift in how relationships feel, or may not have been able to go to work or school.  Sometimes people feel “on edge,” irritable, or grumpy in a way that isn’t normal for them. Problems with concentration or having difficulty recalling information or learning new things can occur.  

Having signs or symptoms that something is wrong after something has actually gone quite wrong, does not make you weak or crazy.  It does mean that something profound has happened that may be beyond your ability to cope with it alone. If you continue to feel the negative impact of a traumatic experience several weeks after the event is over, EMDR therapy may benefit you.  

Some life experiences seem to carry a negative charge that is pervasive and powerful.  If can be difficult to shake a feeling of blame, shame, powerlessness, or fear. People often wonder “why.”   Why did it happen, why won’t it stop, why were they in a particular place, why didn’t they trust a certain feeling, why did they ignore a gut sense?  People also continue to replay scenes in their minds, or jump at similar sounds or places. Nightmares, flashbacks, avoidance of reminders, always feeling on guard, or having intrusive thoughts can be symptoms of an unresolved trauma experience that is still affecting you. 

How Do I Start EMDR Therapy?

Finding a licensed psychotherapist who is also certified in EMDR is a great place to start.  EMDR therapy by a licensed and EMDR certified psychotherapist can assist you in exploring, processing, and moving past these trauma symptoms.    EMDR is psychotherapy and requires considerable experience, knowledge, and training to be conducted in a safe and effective manner. By finding a licensed psychotherapist who is also certified in EMDR treatment, you are providing yourself with an opportunity to work with a professional who understands trauma and has considerable experience helping others.  

If you miss the old you, or are looking to find the new version of yourself that doesn’t seem stuck in the past, EMDR therapy may help.  EMDR therapy explores previous, current, and future events, thoughts, and feelings. The process can help you shift to more adaptive, positive ways of managing and conceptualizing unfortunate life experiences. 

July 07 2024

About Individual Therapy

Author AM Nelson Categories Pyschology, Therapy

Unfortunately, the big T traumas, small t traumas, and the accumulation of everyday woes can leave us feeling stuck, anxious, fearful, overly sad, grieving, or doomed to relive the past on repeat.  Therapy helps many people step off the hamster wheel of past stuckness and emotional reactivity.   

Therapy helps to process and understand past experiences, explore our beliefs, and consider the conclusions we’ve made.  Therapy is a process that can shift thoughts, feelings, behaviors, and relationships which can contribute to health and improved well-being. 

I offer individual psychotherapy using evidence-based practices. This means that I use research and clinical knowledge from experts that have been shown to be effective for specific difficulties. I frequently use cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), psychodynamic therapy, and EMDR (Eye Movement Desensitization and Reprocessing). 

Our initial session will include an assessment where I gather information about your current strengths and difficulties, historical information that is impacting your current situation, and collaborate with you on treatment options, goals, and priorities.  From your unique wants and needs, we will work together to determine an individual treatment plan for you.  Not all issues respond equally to treatment type, and some treatments can be contraindicated in certain situations.  We will collaborate to create a treatment plan that is clinically sound and specific to meet your goals. 

I specialize in EMDR and brief therapy. These techniques are designed to create rapid change in the fewest number of sessions possible. Typical brief therapy is completed in 12 sessions or fewer. Many clients feel a shift or a release after 3 or 4 sessions.  Some clients end treatment after brief therapy, and others choose to continue therapy for enhanced well-being. Not all circumstances are appropriate for brief therapy. I also provide EMDR and psychotherapy to clients wishing to continue their growth, or for clients where brief techniques are not appropriate.

July 07 2024

Tips for Telehealth

Author AM Nelson Categories Therapy

In 2022, telehealth for mental and emotional health care became the most common type of telehealth being practiced in the United States. While telehealth is now common, practical, and widely accepted, it may be a new experience for you. If technology feels intimidating or if you don’t have much experience using web conferencing, preparation can be very helpful. For experts and those new to telehealth, here are a few tips to keep in mind to prepare for a positive experience. 

Prepare Yourself Before a Telehealth Therapy Session

  • Treat a telehealth session like an office session by reserving the time for yourself.
  • Prepare your body by planning meals and restroom use before the session.
  • Avoid multitasking during a telehealth session by refraining from other distractions, such as household chores, watching television, preparing meals, or smoking. 

Prepare Your Space Before a Telehealth Therapy Session

  • Locate yourself in a quiet space where you won’t be overheard or disturbed.  This may be in a bedroom, a private office, a parked car, or a walk-in closet. 
  • If you live with others, request that they do not disturb you during your session.
  • To reduce roommates or family members from overhearing your session, consider placing a white noise machine, a fan, or a music speaker outside the room you are utilizing for the session. 
  • Bring comfort items, such as water or a beverage, and tissues.
  • Some clients like to take notes for themselves in sessions.  You might want to have easy access to a journal or paper and a pen. 

Prepare Your Technology Before a Telehealth Therapy Session

  •  Test that your device has a working camera and microphone, whether that is your computer, laptop, tablet, or smartphone. For EMDR eye movements, a screen that is 20” diagonal or larger is best.
  • Set up your device where you can sit comfortably without having to hold or move your device.
  • Set up where a light source is in front of you, not behind you. Being backlit typically results in you being in shadows, and your therapist will not be able to see you. A light source may be a window, a lamp, a ring light, or a light built in your web camera.
  • Ensure your speakers and microphone are not directly next to each other to avoid audio feedback noise or use headphones. 
  • Headphones or earbuds with a microphone can be helpful to improve sound quality and maintain privacy. 
  • Ensure your device is either plugged into a power source or has a full battery.
  • Check your internet connection in your preferred space.
  • You can test your internet performance speed at Speedtest.net. Download speeds of 30 or more, and upload speeds of 8 or more, with low latency scores, provide better synchronization of web conferencing video.  
  • Closing other tabs, windows, or applications on your device can improve the speed performance.
  • Clearing browser history, cache, and cookies can increase your device’s performance. 
  • Request that others refrain from stressing the Wi-Fi system and delay tasks such as large downloads or streaming so that your internet connection is not slowed.
  • Check that your device has the latest version of the web conferencing software by either opening the program in your browser or your app store. 
  • Another way to test your software is to follow the link emailed to you for that session. Zoom web conferencing links are typically emailed at least one day prior to the scheduled session. You can follow the link before the session to test for the latest software updates. 

Prepare to Communicate During a Telehealth Therapy Session

  • Speak clearly without breathing directly into the microphone.
  • Make eye contact with the camera to look at the therapist, but don’t worry too much about where you look.
  • If you are bothered, distracted, or self-conscious about seeing yourself on the screen, place a small piece of paper over that part of the screen.  A sticky note can work well. 
  • Have your silenced phone handy.  In the event of an unforeseen technological hiccup, or an unexpected disconnection, your therapist will reach out to you by phone or text, even if it is at the end of the session time. 
September 09 2023

Can I Benefit From EDMR Without Having Experienced Trauma?

Author AM Nelson Categories EMDR, Trauma

Can I Benefit From EDMR Without Having Experienced Trauma?

Eye Movement Desensitization and Reprocessing (EMDR) is a therapeutic approach known for its effectiveness in treating trauma. But can you do EMDR without trauma? In this beginner’s guide, we’ll explore the versatile world of EMDR therapy and how it can benefit individuals who may not have experienced trauma but still seek its therapeutic advantages.

EMDR: A Tool for a Wide Range of Concerns

One of the misconceptions about EMDR therapy is that it’s exclusively for individuals who have experienced trauma. However, a growing body of research highlights how EMDR can be beneficial for a wide range of concerns, even in the absence of trauma. 

No Trauma Required for EMDR

The beauty of EMDR therapy lies in its adaptability. Unlike some treatments that necessitate a specific diagnosis or trauma history, EMDR does not require you to meet these criteria. EMDR is designed to target the level of disturbance or discomfort an individual is experiencing, irrespective of whether it fits within a specific diagnostic label.

This means you don’t need to have a diagnosed condition or a traumatic experience to explore the benefits of EMDR therapy. Whether you’re grappling with stress, anxiety, phobias, or simply seeking personal growth and self-improvement, EMDR can be a valuable tool to help you navigate these challenges.

The Versatility of EMDR

EMDR therapy is like a multi-tool in the world of mental health. While its roots are in trauma treatment, it has shown remarkable adaptability in addressing various concerns:

  • Stress: Daily life can be filled with stressors, big and small. EMDR can help individuals manage and reduce stress levels by targeting the underlying sources of tension.
  • Anxiety: Whether you’re dealing with generalized anxiety or specific phobias, EMDR can assist in desensitizing anxiety triggers and promoting a sense of calm.
  • Depression: EMDR therapy can be a valuable addition to traditional depression treatment, helping individuals explore the emotional roots of their depression and develop healthier coping strategies.
  • Self-Improvement: Even if you’re not grappling with a particular issue, EMDR can be a tool for personal growth. It can help you address limiting beliefs, enhance self-esteem, and unlock your full potential.

The Power of EMDR for Unresolved Concerns

It’s important to remember that unresolved concerns or discomfort don’t always have to be tied to a specific traumatic event or diagnosis. Sometimes, we carry emotional baggage from past experiences or face ongoing challenges that impact our well-being.

EMDR therapy’s adaptive nature makes it suitable for addressing these concerns. It allows individuals to process and heal from emotional wounds, regardless of their origin. By doing so, EMDR can pave the way for a more fulfilling and balanced life.

Seeking EMDR Guidance

While EMDR therapy can benefit a wide range of concerns, it’s crucial to seek the guidance of a qualified EMDR therapist. A trained professional can assess your unique needs and tailor the therapy to address your specific goals and challenges.

In summary, EMDR therapy is not limited to trauma or specific diagnoses. Its versatility makes it a valuable tool for anyone seeking emotional healing, personal growth, or relief from various concerns. If you’re curious about how EMDR can benefit you, consider reaching out to a licensed therapist to explore the possibilities.

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