by Restore. Renew. Revive. | Mar 31, 2023 | Anxiety, Couples/Marriage, Depression, mental health, Online Therapy, therapy
Psychotherapy (often referred to simply as therapy) can be a powerful vehicle for personal transformation. By speaking with a trained therapist in a safe and confidential environment, a person has the opportunity to explore their inner world and gain an understanding of their behaviours. This blog aims to share about the different types of therapy that are offered at Restore Renew Revive.
Research has now shown that individual psychotherapy can be highly effective at improving the symptoms of a wide range of mental health issues such as depression, anxiety and it can also be beneficial for families, couples and groups.
There is much evidence that points to the therapeutic relationship being very important, if not the most important element in successful therapy. For this reason, I encourage you to read more about me to decide if you resonate with who I am as a person. I also offer free 15 minute new client phone consultation calls so we can discuss this at greater length whether we’d be a good fit to work together.
In addition to the therapeutic relationship, people are also often curious about the types of therapy that I am trained in. Because I have been practicing as a clinical social worker for 16 years, I have had the opportunity to learn many different modalities of therapy, some of which I love and continue to use and others that I have drifted away from over time. Here are some of the types of therapy offered at Restore Renew Revive so that you can become more familiar with the ways that I currently practice to give you some idea of what therapy sessions would feel like.
Acceptance and Commitment Therapy
Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that helps people develop greater psychological flexibility and resilience. The goal of ACT is to help individuals live more fully in the present moment, while also recognizing and accepting the challenges and difficulties of life.
ACT is based on the principle that psychological suffering is caused by attempts to control or avoid negative thoughts, feelings, and experiences. Rather than trying to eliminate these experiences, ACT helps individuals learn to accept them and develop greater emotional resilience.
In an ACT session, the therapist will help the individual identify the values that are most important to them, and work to align their actions and behaviors with those values. The therapist may use a variety of techniques, including mindfulness exercises, cognitive restructuring, and behavior activation.
One key component of ACT is the use of metaphors and experiential exercises to help individuals develop a new perspective on their thoughts and emotions. For example, a therapist may use the metaphor of a bus driver to help an individual learn to observe their thoughts and emotions without being controlled by them.
The ultimate goal of ACT is to help individuals develop greater psychological flexibility, so that they can live a more meaningful and fulfilling life. ACT has been shown to be effective for a variety of mental health concerns, including anxiety, depression, stress, overwhelm and negative self-image.
Emotionally Focused Couples Therapy
Emotionally Focused Couples Therapy (EFT) is a type of couples therapy created by a leading Canadian psychologist, Dr. Sue Johnson, about 30 years ago while she was at the University of British Columbia. It is an evidence based therapy, backed by extensive research that focuses on the emotional bonds between partners. The goal of EFT is to help couples improve their emotional connection and build a stronger, more resilient relationship.
EFT is based on the idea that the emotional bond between partners is the foundation of a healthy relationship. When this bond is strong, couples are better able to navigate challenges and build a strong sense of trust and intimacy.
In an EFT session, the therapist will work with the couple to identify the negative patterns of interaction that are causing emotional disconnection. The therapist will then help the couple develop new patterns of communication and behavior that promote emotional safety and closeness.
EFT is a structured therapy that typically involves 10-20 sessions. The therapist will work with the couple to identify their specific relationship goals and develop a treatment plan that addresses their unique needs.
One key component of EFT is the use of emotion-focused interventions. These interventions help couples identify and express their emotions in a safe and supportive environment. By learning to express their emotions more effectively, couples are better able to communicate their needs and build a stronger emotional bond.
EFT has been shown to be an effective treatment for a variety of relationship problems, including communication difficulties, infidelity, and intimacy issues.
Emotionally Focused Individual Therapy
Emotionally Focused Individual Therapy (EFIT) is a type of therapy that is based on the principles of Emotionally Focused Therapy (EFT), which is typically used to help couples improve their relationships. However, EFIT is designed for individuals who are struggling with emotional distress, such as depression, anxiety, trauma, or other mental health issues.
The goal of EFIT is to help individuals develop a deeper understanding of their emotions and their underlying patterns of thoughts and behaviors. By exploring and processing their emotions, individuals can gain greater insight into the root causes of their emotional distress and develop more effective coping strategies.
In an EFIT session, the therapist will work with the individual to identify the negative patterns of thinking and behavior that are contributing to their emotional distress. The therapist will then help the individual develop new patterns of thinking and behavior that promote emotional regulation and well-being.
EFIT is typically a short-term therapy that involves 10-20 sessions, although the length of treatment may vary depending on the individual’s needs. The therapist may use a variety of techniques, including mindfulness, cognitive-behavioral therapy, and experiential therapy, to help the individual explore and process their emotions.
EFIT has been shown to be an effective treatment for a variety of mental health issues, including depression, anxiety, trauma, and relationship difficulties. By focusing on the individual’s emotional experience, EFIT can help individuals develop a greater sense of emotional regulation, self-awareness, and resilience.
Somatic Therapy Therapy
Somatic therapy is a form of therapy that recognizes the connection between the mind and the body. It’s based on the idea that experiences and emotions are not only felt in the mind but also in the body. Somatic therapy seeks to address emotional and psychological issues by working with the body, helping clients to tune into physical sensations and become more aware of their body’s reactions. This type of therapy may involve a range of techniques to help clients process and release emotional and physical tension held in the body. Somatic therapy can be useful for a range of conditions, including trauma, anxiety, depression.
In a somatic therapy session, the therapist will guide you in exploring the sensations in your body, helping you to notice any areas of tension or discomfort. The therapist may use a variety of techniques to help you become more aware of your body and the sensations you are experiencing. These could include breathing exercises, movement, and self-touch. Through these techniques, the therapist will guide you in becoming more attuned to your body and your feelings.
As you become more aware of your bodily sensations and emotions, the therapist will work with you to explore and process any difficult emotions or memories that arise. This can involve talking through the experience and using various techniques to help you release tension and negative emotions from your body.
The ultimate goal of somatic therapy is to help you become more connected with your body and your emotions, so that you can heal from past trauma or emotional pain. The process can be empowering and can help you develop greater self-awareness and self-compassion
Trauma Informed Therapy
I am a trauma-informed therapist and have received specialized training in understanding the impact of trauma on an individual’s mental and emotional well-being. A trauma informed therapist takes a holistic approach, recognizing that trauma can affect not just a person’s thoughts and feelings, but also their physical health and relationships with others. They work to create a safe and supportive environment for their clients and help them to build resilience and coping skills to manage the effects of trauma.
Holistic Integrative Mental Health
Holistic integrative mental health is an approach to mental health care that takes into account the whole person – mind, body, and spirit. Rather than focusing solely on symptoms and diagnoses, this approach looks at the root causes of mental health issues and seeks to address them through a combination of conventional and complementary therapies.
Adopting a holistic integrative mental health approach means that I will work collaboratively with you to create a personalized treatment plan that considers all aspects of their health and well-being. I have taken additional specialized training in helping individuals achieve optimal mental health and well-being by addressing not only the symptoms of your mental health issues but also the underlying causes. I also work collaboratively with other professionals such as acupuncturists, nutritionists, naturopaths for support that is outside of my scope of practice.
If you are looking for a trusted mental health provider, Restore Renew Revive Counselling & Couples Therapy is here to help. I offer a variety of evidence-based therapy services, including somatic therapy, acceptance and commitment therapy, emotionally focused therapy, trauma-informed therapy, and holistic integrative mental health. I am an experienced therapist dedicated to providing personalized care that meets your unique needs. To schedule an appointment or learn more about my services, please visit our website at https://restorecounselling.ca or call us at 902-702-7722.
by Restore. Renew. Revive. | Mar 31, 2023 | Anxiety, Depression, Emotions, Issues for Women, mental health, Motherhood
Understanding the Relationship Between Stress and Mental Health
Stress is a common experience that everyone encounters from time to time. Stress is a natural part of life, but it can become overwhelming when left unmanaged. While a little bit of stress can be motivating and helpful, too much stress can negatively impact our mental health.
High levels of stress can have a significant impact on mental health, leading to issues like anxiety, depression, and burnout. With the ongoing challenges of modern life, many people struggle to manage their stress levels effectively, leading to a negative impact on their mental and emotional wellbeing. In this article, we’ll explore the relationship between stress and mental health, common signs of stress, and effective strategies for managing stress to promote better mental health.
Signs of Stress: How to Recognize When Stress is Becoming Too Much
Stress is a natural response to the demands of daily life, but when it becomes overwhelming, it can have negative effects on both mental and physical health. Being able to recognize the signs of stress is essential to managing it effectively.
Physical Signs of Stress
Headaches and Migraines: Stress can cause tension in the muscles, leading to headaches and migraines.
Muscle Tension: Stress can cause muscle tension, leading to stiffness, pain, and soreness.
Fatigue: Stress can cause fatigue, leaving you feeling drained and lacking in energy.
Digestive Problems: Stress can cause digestive problems such as stomach cramps, diarrhea, and constipation.
Sleep Problems: Stress can make it difficult to fall asleep, stay asleep, or get restful sleep.
Mental and Emotional Signs of Stress
Anxiety: Stress can lead to feelings of anxiety, worry, and nervousness.
Irritability: Stress can cause irritability, making it difficult to control emotions and react calmly to situations.
Depression: Stress can cause feelings of sadness, hopelessness, and despair.
Lack of Concentration: Stress can make it difficult to focus and concentrate, leading to decreased productivity and difficulty completing tasks.
Changes in Appetite: Stress can cause changes in appetite, leading to overeating or loss of appetite.
How Stress Impacts Mental Health
When we experience chronic stress, it can have a negative impact on our mental health. Prolonged stress can lead to feelings of anxiety, depression, and overwhelm. In addition, stress can exacerbate existing mental health conditions, such as anxiety disorders and mood disorders.
Stress can also have physical effects on the brain. Chronic stress can cause the amygdala (the part of the brain responsible for our emotional responses) to become overactive, leading to heightened anxiety and feelings of stress.
Stress activates the body’s fight or flight response, releasing hormones such as cortisol and adrenaline, which prepare the body to deal with the perceived threat. While this response can be helpful in some situations, chronic stress can lead to an overactive stress response and have negative effects on mental health.
Here are some of the ways stress can impact mental health:
Anxiety: Stress can lead to feelings of worry, fear, and apprehension. In some cases, chronic stress can lead to the development of anxiety disorders, such as generalized anxiety disorder or panic disorder.
Depression: Chronic stress can increase the risk of developing depression. It can also exacerbate existing depression symptoms.
Insomnia: Stress can make it difficult to fall asleep or stay asleep, leading to insomnia. Chronic insomnia can have negative effects on mental health, including increased risk of anxiety and depression.
Cognitive difficulties: Chronic stress can lead to cognitive difficulties, such as trouble concentrating, forgetfulness, and decreased productivity.
Burnout: Chronic stress can lead to burnout, a state of emotional, physical, and mental exhaustion that can lead to decreased job performance, decreased job satisfaction, and increased risk of mental health conditions.
Coping with Stress in Motherhood: Unique Challenges
Motherhood is one of the most challenging roles a woman can undertake. It is a demanding job that requires a lot of emotional, physical, and mental stamina. Stress can impact a mother’s mental and physical health, as well as the quality of her relationship with her child. It can be overwhelming and difficult to know where to start in managing stress.
The Impact of Stress on Motherhood
Stress can have a significant impact on a mother’s mental and physical health. The following are some ways in which stress can affect mothers:
Mental Health: Stress can lead to anxiety, depression, and other mental health issues in mothers. It can also cause them to have difficulty sleeping, eating, and concentrating.
Physical Health: Stress can cause physical symptoms such as headaches, muscle tension, and fatigue. It can also weaken the immune system, making mothers more susceptible to illnesses.
Mother-Child Relationship: Stress can negatively impact the relationship between a mother and her child. It can cause mothers to be less responsive, less warm, and less nurturing towards their children.
Effective Strategies for Managing Stress and Improving Mental Health
Cultivating Self-Care Practices to Combat Stress
In today’s fast-paced world, stress has become a common experience for many people. While it is impossible to avoid stress entirely, cultivating self-care practices can help individuals combat the negative effects of stress on their physical and mental health.
Self-care refers to the practices individuals engage in to promote their physical, emotional, and mental well-being. Engaging in self-care practices regularly can help you manage stress, prevent burnout, and promote overall well-being. Here are some reasons why self-care is essential:
Self-Care Practices to Combat Stress
Here are some self-care practices that can help you combat stress and promote overall well-being:
Exercise: Regular exercise can help reduce stress by promoting the release of endorphins, the body’s natural mood-boosters.
Meditation: Meditation can help reduce stress by promoting relaxation and reducing anxiety.
Yoga: Yoga combines physical movement and mindfulness, making it an excellent practice for reducing stress and promoting relaxation. Give Yoga with Adriene a try!
Spending time with loved ones: Spending time with friends and family can help reduce stress by providing a support system and promoting feelings of happiness and joy.
Engaging in hobbies: Engaging in hobbies can help reduce stress by providing an outlet for creativity and promoting relaxation.
Getting enough sleep: Getting enough sleep is essential for physical and mental health. Aim for 7-9 hours of sleep each night to promote overall well-being.
Eating a healthy diet: Eating a healthy diet can improve physical and mental health by providing essential nutrients and promoting overall wellness.
Mindfulness and Stress Reduction Techniques
Mindfulness is a practice that has gained popularity in recent years for its ability to reduce stress and improve overall well-being. It involves paying attention to the present moment and accepting one’s thoughts and feelings without judgment. By doing so, individuals can gain a better understanding of themselves and their emotions, which can help them manage stress more effectively.
Mindfulness is a form of meditation that involves focusing on the present moment and accepting one’s thoughts and feelings without judgment. By doing so, individuals can gain a better understanding of their emotions and develop a greater sense of self-awareness. Mindfulness is a useful tool for managing stress because it can help individuals become more aware of their stress triggers and develop effective coping mechanisms.
Here are some mindfulness-based stress reduction techniques that can help you manage stress effectively:
Mindful Breathing: Mindful breathing involves focusing on your breath and observing the sensations of the air moving in and out of your body. This practice can help you feel more relaxed and centered. Give Insight Timer a try. It’s free and has so many great mindfulness activities to explore.
Body Scan Meditation: Body scan meditation involves focusing on different parts of your body and observing any sensations or discomfort. By doing so, you can become more aware of tension in your body and release it.
Mindful Walking: Mindful walking involves walking slowly and focusing on the sensations of your feet touching the ground. This practice can help you feel more grounded and present. Check out this 10 minute mindful walking meditation.
Loving-Kindness Meditation: Loving-kindness meditation involves sending positive thoughts and feelings to yourself and others. This practice can help you develop feelings of compassion and reduce stress. Here is one by Kristin Neff.
Mindful Eating: Mindful eating involves paying attention to the taste, texture, and sensations of the food you are eating. By doing so, you can develop a greater appreciation for food and reduce stress related to eating.
Seeking Support: The Importance of Connection and Community
Stress is an inevitable part of life, and it can take a toll on our mental and physical health. While self-care practices and mindfulness techniques can be helpful in managing stress, seeking support from others is also crucial for maintaining good mental health. Connection and community can provide a sense of belonging, reduce feelings of isolation, and offer a support system during difficult times.
The Importance of Connection
Humans are social creatures, and our need for connection with others is essential for our well-being. Connection with others can provide a sense of belonging, reduce feelings of loneliness and isolation, and improve our mood and overall quality of life. In times of stress, connection with others can offer emotional support, encouragement, and a safe space to share our experiences.
The Importance of Community
Community refers to a group of people who share common interests, values, or goals. Community can provide a sense of purpose and belonging, reduce feelings of isolation and loneliness, and offer support and encouragement during difficult times. Joining a community can be an excellent way to meet new people, engage in activities that bring joy, and develop a support system.
Supportive relationships can help us manage stress and improve our mental health. A supportive relationship involves mutual respect, trust, and empathy. It is a safe space where individuals can share their thoughts, feelings, and experiences without judgment. Supportive relationships can provide emotional support, encouragement, and a sense of belonging.
Professional support can be an essential part of managing stress and improving mental health. Professional support can include therapy, counseling, or coaching. A mental health professional can provide a safe space to discuss stressors, develop coping strategies, and improve overall well-being.
You Can Cope Effectively With Stress
Stress can have a significant impact on our mental health. Particularly in motherhood, managing stress effectively is very important because it can impact your mental and physical health, as well as the quality of relationship with your child. Effective strategies for managing stress and improving mental health include self-care, social support, mindfulness, time management, and seeking professional help. By implementing these strategies, you can better manage stress, improve your mental health, and create a healthy and positive relationship with your children.
If you find yourself struggling with stress and are in need of additional support, consider seeking the help of a professional therapist. At Restore Renew Revive Counselling & Couples Therapy, we offer a safe and supportive space for women to work through their challenges and develop effective coping strategies. Contact us today at 902-702-7722 or visit our website at https://restorecounselling.ca to learn more about how we can help you restore balance, renew your energy, and revive your spirit. Take the first step towards a healthier and happier you today.