Therapy - AM Nelson Counseling Services

December 12 2024

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

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

About Individual 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

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.

October 10 2019

Using EMDR for Trauma Therapy

EMDR Trauma Therapy

An effective and evidence-based treatment for trauma experiences is EMDR therapy. Life gives us ups and downs, and typically we are able to cope with our experiences. At times, a negative experience will occur that is outside our ability to cope. Or a series of negative events may occur that pile up and overwhelm our abilities. At times in life, we can become wounded.
An effective treatment for trauma is EMDR therapy (Eye Movement Desensitization and Reprocessing). EMDR trauma therapy can assist you in exploring a past hurt or trauma in a safe environment, assisted by a licensed and certified EMDR therapist. EMDR therapy can help you increase coping, understanding, and move forward from negative experience. EMDR trauma therapy is generally faster than other forms of psychotherapy trauma treatment.

What is Trauma?

What qualifies as “trauma” can be difficult to determine since the term is frequently used in casual conversation, but not always applied to negative life experiences. Trauma can take the form of distinct negative experiences that are highly charged (emotionally, physically, or mentally). Trauma can take the form of consistent negative messages that add up over time (such as negative childhood relationships or isolation). These negative experiences can linger in our minds, nightmares, behaviors, relationships, or future activities. Not every bad experience is a trauma, but living with trauma can feel like living in a shadow or re-experiencing the worst parts of the past.

Does Trauma Mean I am Crazy?

Having difficulty coping does not mean that you are crazy. The symptoms of PTSD or trauma may be very disturbing and you may not feel like yourself. People sometimes wonder why they can’t just “get over it,” or feel that they are “overreacting” since the dangerous or negative experience is over. The difficulty with trauma is that our brains don’t process these events as it does regular events, and the feelings, sensations, and perceptions can feel like they are stuck in limbo…playing over and over.
These past experiences continue to place pressure and influence (unwanted) on the present. Nightmares, physical arousal such as being on guard, avoiding people or places that resemble a previous bad event, having panic attacks, experiencing flashbacks…these are a few of the symptoms that can contribute to a person feeling crazy.
You are not crazy. You probably need some assistance to help make sense of a trauma that has overwhelmed your current coping ability. You might be diagnosed with PTSD (posttraumatic stress disorder) or an anxiety disorder; this still does not mean that you are crazy. There is help and treatment for trauma: both the big “T” traumas, and help for the small “t” traumas. EMDR trauma therapy can help you reprocess negative events and allow these feelings, sensations, and perceptions to become unstuck.

EMDR Trauma Therapy as Wound Care

If you had a splinter in your hand, you would have the fragment removed before expecting the skin to heal. If the foreign object was left within the hand, infection, swelling, or scar tissue would likely form. The wound may reopen and continue to be problematic.

In a similar way to a physical cut, trauma can be a splinter that hampers proper healing and can impair regular functioning. EMDR trauma therapy can assist in reprocessing the negative trauma which can act like removing the splinter, prior to setting a wound to heal.

It is not crazy to seek help for a physical wound. It is not crazy to seek help for an emotional or mental wound. If trauma symptoms or past events are impairing your ability to live your life, it is possible that EMDR therapy may be beneficial for you. A licensed and certified EMDR therapist can assist you in reprocessing the past to help you heal from trauma.

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Category Archives: Therapy