What to Ask During a Consultation 8 March 2022 Bliss Team No comments Categories: Communication, Individual Therapy, Relationship Therapy, Therapy, Uncategorised The consultation is a short and free phone call, approximately 15 minutes. This brief meet and greet is a great way to determine if a therapist will be a good fit for you. For the most part, consultations are informal and a way to get to know each other. It’s an opportunity for the therapist to get a sense of what your presenting challenge is or why you are seeking therapy. A therapist has an ethical duty to refer you to other therapists if they don’t feel as though they have the competency (i.e., skills, knowledge, etc.) to effectively work with you to meet your goals. Therapy and/or treatment does not take place during the consultation. The “work” begins when the first full session is booked, after the consultation. Instead, the consultation is a great opportunity for you to ask any questions that you may have about payment, schedules or the therapist’s competency with your presenting challenge(s) (e.g., client experience, education, therapeutic style and tools, and how they may approach treatment given your goals for seeking therapy). What Questions Should I Consider Asking? The consultation is not solely about the therapist providing you with their ideas for a treatment plan. You’ll need to consider whether you feel as though you are able to open up to them fully. We’ve created a list of questions to help with figuring this out! Keep reading to check it out ⬇ You won’t have time during the consultation to ask each and every one of the questions below, and there are likely questions you will also come up with that are specific to your lived experiences or what you are looking for in a therapist. In this case, it might help to select only those questions from the list that feel most important to you and/or to bring other questions to the consultation that may help you with deciphering whether this therapist could be a good fit, that is, that you’ll be able to be completely honest and transparent with them during your sessions. Some of these questions may also already be included in the therapist’s online bio. Feel free to research the therapists you’re interested in working with first, to see if you can find this information before bringing it up during your brief call. Click on the links below for examples! Where did you go to school and what did you study/Do you specialize in the challenges I am facing? How are you qualified to treat my problem? How are you a specialist in this area? Have you supported others like myself? If so, what was the outcome in those cases? What types of treatment styles would you consider using during our time together? How important is it for you to know about my past, my family, my relationships? Who will be talking more, you or me? Are you confrontational in your therapeutic style? Will you provide me with homework or assignments? Have you personally experienced the challenges I am facing, and how do you believe that will impact our sessions? How long have you been in practice? How often should I plan to see you? How many sessions do you believe it will take to reach my goals? How much will each session cost and do you offer direct billing to my extended health insurance provider? What is your cancellation policy? How will I know if our time together is working? Do you feel as though I could be a good fit? Is there any reason you feel I should consider finding another therapist and if so, could you provide me with a few referrals to reach out to? It is important to keep in mind that most of the health profession is predominantly made up of people who experience the most privilege. If you’re a person who experiences discrimination or society in a different way, such as a person of colour, a person who is part of the LGBTQI2S+ communities, an immigrant to Canada, etc., you will want to ask as many questions as possible in order to understand whether the therapist is culturally competent or sensitive to your unique needs. For example: Have you worked with someone like me before/what are your experiences with my identity and/or culture? What work have you done to learn more about my identity/cultural experiences? How are you continuing to learn about my identity/cultural experiences? Are you currently aware of the political events and the issues that I face? Do you operate from a racial justice and/or sexual and gender inclusive framework? Do you believe that we will be able to build a rapport based on trust, why or why not? Would you feel comfortable with me discussing the oppressions and discrimination I have experienced by those who you may identify or associate with? Do you receive a consultation with supervisors or other therapists who identify similarly to myself or share my cultural experiences? How do I know if a Therapist is a Good Fit? The fit is really important. Research has shown that a positive rapport between the therapist and client leads to greater treatment success and positive outcomes for the client. CLICK HERE to read more. If this is your first time seeking out therapy, try booking a free consultation with multiple therapists, that way you can really compare and contrast who is going to be the best fit for you. When shopping for a therapist, it helps to make a shortlist (e.g., your top 3). Select those who you feel could be the most supportive, given the reason you are seeking therapy. The majority of therapists are happy to set up an initial consultation to determine fit. During and after your consultation, you’ll want to reflect on how the meeting went. Check in with yourself to make sure that you actually want to move forward with the therapist. Here are some more questions to reflect on, to help with the decision-making process. Do I feel safe being vulnerable or authentic with this therapist? Do I feel as though I could trust this therapist? Do I feel comfortable with their body language and/or communication style? Do I feel heard or understood? Does this therapist seem knowledgeable and are they able to share their thoughts clearly/am I understanding them? Do I enjoy spending time with them or do I want to continue talking to them? Do I feel engaged? Does this therapist seem empathetic and compassionate? Does this therapist seem like my ally? Do our schedules align? How often are they able to fit me into their schedule (e.g., bi-weekly or monthly) and does this align with my own timelines for achieving my goals? Are the services offered by this therapist covered by my extended health benefits plan or provider? Are there any barriers or hurdles to booking appointments with them? If you answer “no” to most of these questions, or if you don’t have a good gut feeling overall, then continue to hold consultations with other therapists until you do. However, if you keep feeling uncomfortable, even after speaking with multiple therapists, then there may be more to check in on. Therapy, in general, can bring up nervousness or anxiety, especially if you have never seen a therapist before. It’s important to identify this feeling and acknowledge that it may not go away for at least the first 3 sessions until you develop a rapport with a therapist. What Next? Sometimes, the therapist that we really want to work with is very much sought after and will have a waitlist for new clients. When meeting during the consultation, ask the therapist how long they estimate before you will be able to meet. Given the estimation, you will be able to determine whether you would like to be added to their waitlist for when an appointment becomes available. If you decide that you need more immediate support, you may request referrals to other local therapists who may or may not have more immediate availability. Otherwise, if you decide to take a seat on the waitlist, just remember that there is no guarantee that a spot with this therapist will become available within that time period. It is very difficult to determine the wait period as it depends on a few variables. For instance, it’s not always known as to how long it could take for the therapist and their current clients to complete their work together. Once you have found the therapist you would like to work with and they do have availability to see you, the next step is to book your first three to four sessions. Booking multiple sessions at one time is often recommended during times when schedules are getting full. Most therapists, or clinics, really want to ensure that you are seeing your therapist whenever it works best for your schedule and your needs. However, there are certain therapists who are sought after for their unique expertise, times of the year, or even social events and climates (e.g., COVID-19) that will impact whether you will be able to book a session when you want or need it. So, our thinking is, why not book a block of appointments at once and then cancel and/or reschedule them (as per the cancellation policy!), as needed. The last things you may be asked to do before you have your first session will be to review and/or complete any important documents prior to your scheduled appointment time. For instance, you may be requested to review the therapist’s General Treatment Contract, to complete a more in-depth intake form or assessment, to review instructions or a troubleshooting guide for conducting Remote Psychotherapy, or to complete a COVID-19 Screener. From there you may only need to prepare yourself for what to expect from the first session. CLICK HERE to learn more. At Bliss Counselling + Psychotherapy, providing tailored services is our specialty! Regardless of the challenge(s) you are facing, our therapists will use a variety of psychotherapy and counselling approaches to ensure you receive the support you need. If you need some extra support with shortlisting therapists or are interested in booking a consultation with any one of our Bliss therapists, CLICK HERE or give us a call: 226-647-6000. Our admin team will be happy to narrow down the options and to support you in finding a therapist who could be the best fit! ____ Written by: Jess Boulé, Pronouns: they, them, theirs Jess is our Clinic Manager at Bliss Counselling. Jess is a Master’s graduate from the University of Guelph. During their degree, they focused on aging and end-of-life, human sexuality, the health and social experiences of LGBTQI2S+ people and communities, and evidence-based communication & teaching. Jess conducted research in order to inform more inclusive policies & practices, knowledge translation & mobilization, and business & program evaluation.
Getting to know Sheila & Acceptance and Commitment Therapy 16 February 2022 Bliss Team No comments Categories: Communication, Events, Individual Therapy, Inspiration, Relationship Therapy, Self Care, Therapy, Uncategorised, Workshops Sheila McDonough is one of our very own therapists at Bliss Counselling + Psychotherapy!. Sheila earned her undergraduate degree with a Major in Social Development Studies and a Certificate in Social Work from Renison University College at the University of Waterloo. Sheila is a Master of Social Work with a Degree from Wilfrid Laurier University in the individual, couple and family stream. Sheila specializes in individuals and relationships and is a Registered Social Worker and a member in good standing with the Ontario College of Social Worker and Social Service Workers and the Ontario Association of Social Workers. Where it all started: In her early 20s Sheila experienced delayed grief, which led her to engage in psychotherapy. Through this experience Sheila realized the value of psychotherapy. Following this experience, Sheila began her journey to become a psychotherapist. Sheila had been working in marketing and sales. Sheila realized her natural skills and talents were useful in developing the therapeutic alliance which is the curative factor in psychotherapy and in all helping professions. This shift in career focus has led Sheila to a very meaningful and satisfying career. She feels very honoured to walk with people as they reflect and work towards making meaningful changes in their lives. Sheila has worked as a Registered Social Worker for the past 15 years primarily in the areas of trauma and mental health. In those 15 years, Sheila has spent more than 10 years in a hospital setting providing outpatient mental health services, emergency mental health services and acute trauma treatment in the areas of sexual assault and domestic violence. In the last 2 years, Sheila has really enjoyed working more with couples. She loves helping couples improve their communication and create more loving and meaningful relationships. Sheila aims to hold each person in esteem, while challenging them to look at how they can change to improve the quality of their relationship. Sheila’s primary approach to working with individuals and couples focuses heavily on incorporating mindfulness. Sheila has studied and practiced mindfulness for more than 25 years. It is the cornerstone of the therapeutic approaches Sheila uses in her therapy sessions. Sheila is a lifelong learner and has postgraduate training in the areas of mindfulness, DBT (Dialectical Behavioural Therapy) and ACT (Acceptance and Commitment Therapy). Sheila believes present moment awareness is essential to making meaningful changes in our lives. Sheila uses an eclectic approach in therapy. This is why she values the ACT model. ACT embodies the main elements Sheila uses in her sessions (i.e. mindfulness, DBT, and compassion). ACT provides a framework to help people ground themselves and increase psychological flexibility. The approach allows a person to recognize a choice point to work towards meaningful change in their life. What is Acceptance and Commitment Therapy: ACT helps people open up and respond more effectively to difficult emotions and thoughts. ACT helps a person to recognize their personal values and to move toward more value based behaviours. When using ACT a client will be able to see how small subtle challenges in life can be traced to a conflict in their own value system. This increased awareness then helps the client with unhooking themselves from the negative cycle so that they may move toward who and what is important to them. Sheila loves the following quote and feels it embodies the essence of the ACT model: “Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” – Viktor E. Frankl We wanted to unpack the positive impacts of using ACT as an effective and evidence-based approach to therapy, so we interviewed Sheila to learn more. Here’s what she shared: How is ACT used in a therapy session? People will often want to get rid of unwanted thoughts and emotions. But, that’s not entirely possible. Instead, in an ACT session, clients are encouraged to accept these unwanted thoughts and behaviours, to cultivate present moment awareness, to learn how to recognize cognitive distortions and work towards value based and committed actions. How many sessions will it take to notice a positive change? The number of sessions will depend on each individual. Typically clients benefit from 6-8 sessions. Some clients may wish to pursue while others may wish to receive ongoing sessions (16-24), over several months or years. Some clients will attend a few sessions, then return in the future to explore their life in greater depth. Who would benefit from ACT? People with a wide range of challenges may benefit from ACT treatment (i.e. depression, anxiety, Borderline Personality, post traumatic stress symptoms stress, substance use and chronic pain) How might ACT be incorporated into a person’s life outside of the session? Clients learn how to ground themselves, to become an observer of their thoughts and feelings and how to work on committed action so that they may move toward who and what is important to them. Goals are set at the end of each individual or group session. Does ACT sound like an approach that you might like to explore? Look no further. Find out how to join our upcoming ACT Group Therapy! Sheila McDonough (MSW, RSW) and fellow Bliss expert Valentina Messier (RP,) are hosting an upcoming Acceptance and Commitment Therapy workshop series. This workshop series will be held virtually from the comfort of your home via Zoom. Heal through the power of connection in a small group setting! Prepare yourself to engage in group activities and discussions for 120 minutes, once a week for five weeks starting Saturday, March 26th and ending April 30th (excluding Easter weekend Saturday, April 16th). Are you ready to join Bliss Counselling + Psychotherapy’s 5- week virtual ACT workshop? Click here to take the next step in securing a spot in this upcoming group or to be added to the waitlist for future groups. Written By: Sheila McDonough (MSW, RSW) Edited By: Candice Mason (Customer Care Specialist) & Jess Boule (Clinic Manager)
Different Therapeutic Approaches Used for Alcohol Addiction Treatment 15 November 2021 Bliss Team No comments Categories: Communication, Guest Post, Individual Therapy, Self Care, Therapy, Uncategorised Alcohol use is marked by an uncontrolled and compulsive need to drink. We may seek treatment regarding alcohol use, if we; feel a compulsion to drink, feel we no longer have control over how much we’re drinking, feel uncomfortable when we are unable to drink. Not having an alcoholic drink may lead to challenges in managing emotions and day to day responsibilities. When seeking treatment for alcohol use, the first step may be to speak with a doctor and to create recovery goals. From this assessment, the doctor will advise the next step, which could include: a treatment centre (inpatient or outpatient), therapy (biofeedback, cognitive behaviour therapy, psychotherapy, family behaviour therapy, or holistic therapy) and/or a support group. Types of Alcohol Addiction Treatment i) Inpatient Rehab Inpatient alcohol rehabilitation offers structured treatment to address multiple facets of a person’s addiction. During this treatment, the patient must live in a substance-free facility where they get round-the-clock support and medical care. Inpatient rehab is good for anyone with chronic addiction and those with co-occurring/behavioural disorders. ii) Outpatient Rehab An outpatient rehab program offers the same level of care, treatment, and therapies as an inpatient one. The only difference is that with the former, the person gets to live at their residence. Outpatient rehabs allow for the individual to continue their daily routines such as: managing jobs, careers, and families. This type of rehabilitation approach may be more appealing to those wanting to maintain their day to day routine. The challenges associated with having access to our home and the surrounding environments (e.g., LCBO, beer store, parties, etc.) could be triggering or create difficulties in maintaining sobriety. Having access to such things can create triggers and a challenge around maintaining sobriety. Therefore, outpatient programs are best suited for those with mild addiction and have a strong support system around them. Therapeutic Approaches Used for Alcohol Addiction Treatment i) Biofeedback Therapy Biofeedback therapy has been researched for over 25 years and has shown to be an effective treatment. The treatment process assists and teaches the client to produce more normal EEG patterns. Biofeedback therapy is a computer based, brain-training technique used to help with developing more control over brainwave activity resulting in improved life functioning. During a typical treatment, sensors are placed on the scalp of a client to measure brainwaves through a computer software system. Each session ranges between 20-60 minutes and it is recommended that a person attend two to three sessions per week. These electronic sensors monitor the ongoing brain activity which is recorded as brain wave patterns. Once the therapist reviews the results, a conversation is had with the client to discuss and recommend additional psychological techniques for working through the addiction. ii) Cognitive Behavioural Therapy Studies tell us that Cognitive Behavioural Therapy (CBT) is a highly effective method for working through alcohol addiction. The therapist works towards identifying negative and destructive thought patterns and behaviours. The therapist uses CBT to work towards replacing the negative thoughts and behaviours with positive ones. The success of CBT relies on the conversation between a therapist and the client. It is a solution-based therapy that relies more on constructive actions rather than the medical diagnosis itself. Common elements of CBT are – challenging and confronting fears, harmful beliefs, ways to improve social interaction, and coping skills to manage cravings. iii) Psychotherapy During a psychotherapy session, the client discusses their personal challenges and difficult experiences with a registered social worker, registered psychotherapist and/or psychologist. This therapeutic approach can be used in individual, group and family settings. The therapist uses the information collected to analyze a person’s long-standing issues, daily challenges, past traumas, fears, and personal difficulties. If the client wishes to see a psychologist, they would be able to receive a diagnosis and prescribed medication. iv) Family Behaviour Therapy Addiction has multiple facets. It affects not only the individual suffering with the addiction but those closest to the person such as family and friends. There are several cases where family members are unknowingly enabling the individual’s addiction. Family behaviour therapy addresses all these things. During a therapy session in an addiction rehab centre, families work on setting goals, and learning behavioural techniques. The idea is to improve family dynamics and make it more conducive to encouraging recovery and healthy living. In doing this, it encourages healthy communication between family members. To foster recovery, family members are encouraged to work on their roles and partake in effective boundary setting moving forward. Family behaviour therapy is highly effective in getting families to work as a cohesive unit. They learn to support and help each other to achieve sobriety goals. This type of therapy is typically conducted at a later stage of treatment, after alcohol detox is completed. v) Holistic Therapy Holistic alcohol addiction treatment focuses on healing a person’s mind, body, and soul. It takes into account the overall well-being of a person. This is achieved through managing physical withdrawal symptoms as well. Holistic therapies include: Guided meditation Mindfulness practices Breathwork Yoga Acupuncture and acupressure Massage therapy Sound therapy Aromatherapy Reiki Finding Support Groups After an individual has completed a rehabilitation program for their addiction it is suggested that they seek support through external groups. Being part of an external group support system assists in the transition from rehabilitation centre to navigating their new sober life. Support groups are instrumental in encouraging long-term recovery and care both during and after rehab. They provide a safe place to speak with like minded individuals and seek a sponsor. Support groups such as some outlined below are easily accessible to those in all communities and offered at various times each week. 12-Step Programs These are highly popular programs that are considered to be standard for sustainable recovery post-rehab. The program follows a 12-step model and 12 traditions that the participants complete. Each step allows the person to adapt to their surroundings and meet personal goals. Narcotics Anonymous and Alcoholics Anonymous are the two most well-regarded 12-steps programs in the US and Canada. Alcoholics Anonymous Alcoholics Anonymous meetings offer a common ground for individuals to get together and share their stories with others who have lived very similar stories.Those who join AA meetings appreciate that they are able to relate and draw inspiration from others in the group through storytelling. During group sessions many conversations are had around how recovery both impacted and improved the person’s life. AA meetings are held daily in community and/or church buildings allowing for those in recovery to attend as frequently as needed. There are two types of meetings – open and closed. The former invites loved ones and family members to attend while the latter is solely for recovering individuals. Narcotics Anonymous Inspired by Alcoholics Anonymous, NA meetings create a sense of community for recovering addicts. Members get to meet and motivate one another by sharing their success stories and anecdotes. It helps each other to stay committed to living a drug-free life and avoid relapses. Conclusion Alcohol addiction is one of the most common forms of addiction. It is highly treatable and there is plenty of help and resources available to achieve sustainable, life-long sobriety. Written By: Holly a freelance writer who loves to help those struggling with addiction. Holly’s own personal experience has inspired her to share resources and be part of others’ recovery journey. Holly has been sober for five years and counting. Holly is a frequent contributor to many addiction-related blogs and organizations such as the Addiction Treatment Division and Inpatient-Rehab.org. References: https://www.webmd.com/pain-management/biofeedback-therapy-uses-benefits https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897895/ https://www.yorkregiontherapy.com/biofeedback/
Revolution from the Couch: Integrating Social Justice into Therapy Practices 19 October 2021 Bliss Team No comments Categories: Individual Therapy, Inspiration, Relationship Therapy, Relationships, Therapy, Uncategorised Therapy is envisioned as a safe, unbiased space. In the therapy office, clients are free to explore their past and future, free from judgement or contempt. Clients expect their therapists to provide impartial, supportive advice, without fear that their therapist will discriminate against them in any form. This is an important cornerstone of the practice of therapy. However, this concept can also be misconstrued to mean that therapy is an apolitical practice. Therapists are thought of as neutral actors, who remove themselves from politics in the therapy room. While this may be the case for some therapists, therapy as a whole is deeply involved in politics and social justice advocacy. Many of the early developers of therapy as we know it were involved in politics and justice, such as those involved in the settlement housing movement. Therapists today deal with oppressive structures first hand – either through themselves or through their clients. This is not to say that therapy has always been on the side of social justice. Practices like conversion therapy have caused damage to LGBTQ+ folks, setting back progress decades. So, how are therapy and social justice intertwined? Can therapy truly be apolitical, or is neutrality no longer an option? And how can therapists use their practice to further social justice, while honouring the needs of their clients? De-Centre the Self, Understand the Structure It is a well-known fact among clinicians that poverty is linked with higher rates of depression and other mental illnesses. Those with mental illness can face barriers in education and employment that can push them into poverty; while those living in chronic poverty are more likely to develop a mental illness. A lack of access to resources and support can worsen mental health outcomes for those living in poverty. Oppression also contributes to mental health conditions. Experiencing racism, for example, increases stress and affects mental health conditions such as PTSD, depression, and anxiety. Even just the fear of racism can heighten stress levels, according to multiple studies. So where do therapists fit in? Therapy is often recommended as the first line of treatment for mental health conditions like depression and anxiety. Therapy often focuses on an exploration of the self to facilitate healing. However, for those who are oppressed, discriminated against, or living in adverse conditions, healing may be inhibited by structural issues like poverty. Without an acknowledgement or understanding of how certain conditions or societal issues can impact mental health, therapy cannot be truly effective. If a therapist is unfamiliar with issues such as poverty, racism, dis/ableism, sexism, or capitalism, it is encouraged that they do research to understand the realities of these issues. Many clients who take part in therapy will have first hand experience with these issues, and may require support in that area. Therapist practices can offer support groups directly related to structural issues such as racism or poverty, to ensure that the needs of their clientele are being met. They can also host workshops for their therapists to fill in gaps in knowledge. Support Marginalized Voices, Professionally and Individually Another way therapy practices can pave the way for social change is by opening up opportunities for marginalized folks. Marginalized groups face barriers accessing care, often due to cost or proximity. Providing sliding scales is one way therapists can make space for marginalized folks. Accessibility is key to providing holistic care. There are many barriers to therapy – financial, physical, or logistical. Sliding scales and accessible features are one way practices can make their care more accessible. Hiring therapists who speak other languages can also provide a wider scope of care, as mental health care is in high demand for non-English speakers. Marginalized individuals also face barriers to employment; hence, making the active choice to hire individuals from marginalized backgrounds is a concrete way to affect change. Marginalized voices have historically been excluded from health discourse, but they are essential for providing comprehensive care. Many employers create a statement to hire BIPOC (Black, Indigenous, and People of Colour) clinicians, which – when committed to – can make a difference in increasing diversity. Uplifting marginalized voices is also key within the therapy room. A principal concept of client-centred care is that humans are autonomous and have the right to determine their own path. This ensures that recovery in the therapy room is partly, or completely directed by the client, so that they can meet their needs. For marginalized folks, this may be difficult, as biases or blindspots in the therapist may impede their ability to self-direct. Non-BIPOC therapists must be mindful and allow clients to describe their experience of oppression in their own words. Their job is not to minimize oppression, but to understand it and help the client move towards healing. Giving marginalized voices a microphone, both in their healing and in their professional journey, contributes to the fight for social justice. It is just as important to listen to marginalized voices, as it is to speak up on their behalf. Go Beyond the Couch Care is not just about the individual, but also about the community. As we have discussed, many of the issues facing clients are structural – income inequality, discrimination, lack of affordable housing, etc. Some of these issues can’t be addressed in a therapy office, and must be taken to the streets. Some folks feel they cannot contribute to social change because they do not possess the required skills. The truth is that there are many ways to contribute to social justice. Perhaps you show up through protest or sign making; perhaps you write letters to political leaders or write social policy; perhaps you sell your crafts to fundraise for an issue close to your heart; or perhaps you provide home-cooked meals for those in need. Regardless, there are infinite ways to contribute to social change – and infinite reasons why. If you are a therapist, consider participating in community organizing. You will have a good idea of what issues are close to your clients’ hearts. Is it housing issues? Poverty? Hunger? Once you know, see how you can contribute to changing these issues. Showing up for your clients outside of the office is just as important as showing up for them in session. Justice = Mental Health Care Therapy is as much about changing an individual’s life as it is about changing the world. After all, creating self-reflexive, eternally curious individuals impacts the world in a positive way. However, therapists must go beyond the couch to provide authentic, socially just care. Show up for marginalized folks, professionally and individually. Uplift marginalized voices in your own life, in your community, and in your practice. Above all, keep in mind that social justice is more than a political movement; it is mental health care. Links: https://www.medicalnewstoday.com/articles/effects-of-racism#adults https://ontario.cmha.ca/documents/poverty-and-mental-illness/ https://www.counseling.org/docs/default-source/Government-Affairs/why_social_justice_is_a_counseling_concern-1.pdf?sfvrsn=2 https://www.utpjournals.press/doi/abs/10.3138/CHR.82.1.55 Written by: Catiyana Adam Catiyana, a music enthusiast, and avid writer. She has a keen interest in mental health, illness, and treatment, and is aspiring to be a therapist. Catiyana graduated from McMaster University in 2021 with a Honours Bachelor of Arts in Sociology. She focused on courses in health and illness, as well as families and feminist studies. She hopes to pursue a Master of Social Work at Wilfrid Laurier University next year.
You are Getting Very… Misinformed? The Truth About Clinical Hypnotherapy 27 August 2021 Bliss Team No comments Categories: Book Recommendations, Communication, Events, Grief, Individual Therapy, Inspiration, Life Coaching, Self Care, Therapy In your classic portrayal of hypnosis, you might find yourself staring intently at a swinging pendulum, and listening to a series of repetitive phrases until you are lulled into a state of suggestibility. In this state, a hypnotist could make you sing opera or cluck like a chicken. This isn’t a new idea – hypnotherapy has a long history of being falsely represented as a form of mind control. Clinical hypnotherapy, however, is quite different. Clinical hypnotherapists use hypnosis as a therapeutic tool. Hypnosis, a state of deep relaxation and heightened awareness, opens up the unconscious mind to suggestions. Unlike pop culture hypnosis portrayals, in clinical hypnotherapy, the client is always in control. The client’s brain is just more receptive to imagery, creativity, and new ideas. Clinical hypnotherapy can be a valuable tool for breaking habits, promoting relaxation, and even relieving pain. Hypnotherapy has a long history, and in the 1960s, it gained medical recognition as a legitimate form of treatment. Hypnotherapy is currently not regulated by a medical board, but most clinical hypnotherapists are well-trained and hold Master’s degrees or higher. I sat down with one of our practicing hypnotherapists, Stacey Fernandes (she/her/hers), who discussed with me the roots of clinical hypnotherapy, its applications, and misconceptions. What is Clinical Hypnotherapy? Like all legitimate therapeutic approaches, clinical hypnotherapy is grounded in scientific research. Clinical hypnotherapy has been proven to improve anxiety and depression, with or without adjunct treatment. It is thought to be most effective when combined with other talk therapy approaches such as Cognitive Behavioural Therapy (CBT). Hypnotherapy can be used in an individual or group setting. In both settings, hypnotherapy can be used to gain insight into one’s life, habits, and values. When hypnotherapy is done in an individual session, it is more tailored to the client, and parts can even be recorded and played back after the session is over. Often, participants in hypnotherapy groups will pursue individual hypnotherapy later. The typical trope of a client getting very sleepy before slipping into a trance is misguided and misinformed. In fact, Stacey notes that clients often feel re-energized following a session. Depending on the goals of the client, a clinical hypnotherapist can tailor the session to renew energy or restore peace. Each clinical hypnotherapist has their own style. Stacey shares that her own is very imagery- and nature-based, often involving meditations of forests, hammocks, or beaches. Some clinical hypnotherapists have more colour-based hypnotic scripts. Each hypnotic script is designed to evoke a feeling, action, or emotion. How Does One Become a Clinical Hypnotherapist? Stacey obtained her Master of Social Work degree before furthering her education as a hypnotherapist. It was through her college that she learned of a hypnotherapy training course in Costa Rica. The course was centred around “Breaking the Worry Trance” and was revelatory for Stacey. It was imagery-based, and has since informed Stacey’s own practice. To become a clinical hypnotherapist, Stacey did over one hundred hours of clinical training in Ericksonian hypnotherapy. Ericksonian hypnotherapy uses techniques such as metaphor and imagery to alter behavioural patterns. There are other types of hypnotherapy, which combine other therapeutic approaches, such as psychoanalysis or solution-focused therapy. How Does Clinical Hypnotherapy Work? Clinical hypnotherapy taps into our subconscious mind, moving us away from our analytical brain and into our receptive, creative mind. Often, our brain can meet new ideas with resistance or skepticism. Clinical hypnotherapists ask us not to ignore or avoid these feelings, rather to observe and normalize them. Stacey borrowed a metaphor from renowned hypnotherapist, Grace Smith, to describe how hypnotherapy works: “Picture a bouncer (conscious mind) at a nightclub (subconscious mind). Inside the club all the people are smoking cigarettes and a non smoker approaches the bouncer stating ‘I can help, I’ve read lots of books on wealth.’ The bouncer denies the request because they are unfamiliar, despite this person being safe and offering valuable information. Everyone in the club is very familiar with each other despite it being an unhealthy behaviour. Anything new gets blocked. The non smoker tries to tip the bouncer $100 and gets into the club. The person interacts with everyone by speaking on the microphone and engaging them to drink water instead and providing the benefits of hydration. Eventually everyone starts drinking water and feeling much healthier. Now if a person who smoked tried to get into the club the bouncer would deny them – they are unfamiliar!” This helpful metaphor illustrates how clinical hypnotherapy can be helpful for opening up and expanding our minds. Clinical hypnotherapy can be effective where other therapeutic approaches are not, and can be used to calm and alleviate anxiety. However, it is often met with resistance due to preconceived notions as well as unconscious biases. Yet, with an open mind and commitment to heal, clinical hypnotherapy can be incredibly effective. What Should I Know Before Seeking Clinical Hypnotherapy Treatment? I asked Stacey the question, “What would you tell someone who is thinking about starting clinical hypnotherapy?” and she had some great ideas. First of all, do your research. Since clinical hypnotherapy is not regulated the same way social work and psychotherapy services are, literally anyone can claim to be a hypnotherapist. You want to seek out someone who has other credentials, such as a Master’s Degree in Social Work, or Registered Psychotherapist status. Ask questions about your potential clinical hypnotherapist’s background, training, and experience. Many training courses have a required number of hours of practicing the craft; ask if your therapist has completed these, how many, and where. Inquire about their specialties, style, and interests. Book a consultation with the clinical hypnotherapist to see if you two are a good fit. Like any therapeutic relationship, you want to ensure you have similar styles, goals, and interests. If something feels off, or you don’t feel comfortable opening up to this person, consider looking elsewhere. Remember that clinical hypnotherapy is scientifically-backed, and evidence-based. Your clinical hypnotherapist should be adequately trained and qualified. Treat this like you are finding a new healthcare provider; you want to be confident that the provider has the skills and expertise you are looking for. If you are a beginner to clinical hypnotherapy, consider looking for a practitioner trained in Ericksonian hypnotherapy; this is listed as one of the therapeutic modalities in Ontario, along with Cognitive Behavioural Therapy (CBT) and Internal Family Systems Therapy (IFS). This means that it is recognized as effective by the regulatory board of Ontario for psychotherapy. Most importantly, approach clinical hypnotherapy with curiosity, open-mindedness, and willingness to learn. Embrace and question your skepticism, and move towards healing with patience and wonder. Interested in partaking in clinical hypnotherapy as part of your healing journey? Bliss is offering a virtual hypnotherapy group workshop this Fall, with the aim to Re-Charge and Re-Energize after a year and a half of pandemic life. Run by Bliss therapists, Stacey and Lindsay, it is an excellent opportunity to engage in clinical hypnotherapy. Are you interested in joining the workshop? Sign up today! . Contact community@blisscounselling.ca or call us at 226-647-6000. __________ Written by: Catiyana Adam and Stacey Fernandes Catiyana is Bliss Counselling’s Office Strategist, a music enthusiast, and avid writer. She has a keen interest in mental health, illness, and treatment, and is aspiring to be a therapist. Catiyana graduated from McMaster University in 2021 with a Honours Bachelor of Arts in Sociology. She focused on courses in health and illness, as well as families and feminist studies. She hopes to pursue a Master of Social Work at Wilfrid Laurier University next year. Stacey is a Registered Social Worker, traveller, and adventurer at heart. She is dedicated to learning and advancing her knowledge through workshops, courses, and travel. Stacey uses EMDR (Eye Movement Desensitization Reprocessing) as well as Hypnotherapy and other therapeutic methods in her sessions. She believes in communication, reflection, and slowing down.
How Cognitive and Dialectical Behavior Therapy Works in Recovery 30 July 2021 Bliss Team No comments Categories: Communication, Grief, Guest Post, Individual Therapy, Inspiration, Self Care, Students, Therapy, Uncategorised CBT (cognitive behavioral therapy) and DBT (dialectical behavior therapy) are similar forms of talk therapy, also known as psychotherapy. Both forms of therapy will help you to more effectively communicate, and both forms of therapy can help you discover more about the condition you’re using psychotherapy to address. Both cognitive behavioral therapy and dialectical behavior therapy are evidence-based, meaning a battery of hard data proves the effectiveness of both forms of talk therapy. These psychotherapies are proven effective for treating: Alcohol use disorder GAD (generalized anxiety disorder) Insomnia Major depressive disorder Panic disorders Phobias PTSD (post-traumatic stress disorder) Substance use disorder NAMI shows that roughly 10% of adults in the US will develop a substance use disorder in any given year, with around 20% of American adults also experiencing some kind of mental health condition during that same year. Both substance use disorders and mental health disorders are commonplace, then, and they also frequently co-occur in a dual diagnosis. With both of these conditions so prevalent, drug and alcohol rehab centers use therapies like CBT and DBT in combination with medication-assisted treatment to deliver holistic treatment that’s proven effective for treating a range of conditions. CBT 101 Cognitive behavioral therapy is a highly adaptable form of therapy applicable to many conditions from depression and anxiety to substance use disorder and alcohol use disorder. Once you master the basics, you’ll feel capable of more effectively controlling your emotions and your recovery. CBT sessions are delivered individually or in a group setting as appropriate. Whether one-to-one or as part of a group, you’ll work with a therapist to explore the close and interrelated nature of your thoughts, feelings, and behaviors. Cognitive behavioral therapy can help you view things more objectively, and you’ll also discover that you don’t need to allow how you think and feel to govern your behavior. CBT is a goal-oriented and skills-based form of therapy with a grounding on logic and reasoning. As you pursue a course of cognitive behavioral therapy, you’ll examine how your thoughts and feelings can influence your behaviors. This is especially valuable in the case of destructive or harmful behaviors. Beyond this, CBT will also help you to isolate the people, places, or things that trigger you to engage in self-defeating behaviors. Equipped with the ability to identify these triggers, you’ll then create healthier coping strategies for stressors. When triggered in a real-world situation outside the therapy session, you can implement these strategies rather than being guided by the automatic thoughts that can lead to poor behaviors if unchecked. This is perhaps the most powerful way in which CBT can minimize the chance of relapse in recovery. DBT 101 Marsha Linehan created DBT (dialectical behavior therapy) to treat patients with BPD (borderline personality disorder) when working as a psychologist at University of Washington. DBT has been used since the 1980s to treat a variety of mental health conditions, including: Bipolar disorder Depression Dual diagnosis Self-harm Substance use disorder Suicidal ideation Trauma caused by sexual assault When you engage with dialectical behavior therapy, you’ll learn to acknowledge discomfort or pain while still feeling “normal”. By equipping yourself with the skills to cope with life’s stressors, even in hostile environments, you’ll minimize your chances of engaging in negative or destructive behaviors. DBT sessions are delivered in a module-based format. You’ll empower yourself and your recovery by mastering the following techniques: Distress tolerance: DBT will teach you to better tolerate stressful situations and to more comfortably deal with volatile emotional issues without relapsing or experiencing symptoms of depression or anxiety Emotion regulation: Through DBT, you’ll gain a more thorough understanding of your emotions, and you’ll become more capable of resisting the impulsive and emotion-driven behavior you’re trying to eliminate Interpersonal effectiveness: Dialectical behavior therapy can help you to sharpen your communication skills, improving your interpersonal relationships at the same time Mindfulness: Instead of getting bogged down in the past or anxious about the future, DBT will help you to focus fully on the present with a mindfulness component to therapy applicable to many conditions How CBT and DBT Work for Recovery Your treatment provider will advise you whether CBT or DBT is most suitable for treating your condition. In the case of a personality disorder, for instance, DBT in combination with medication-assisted treatment is likely the most effective approach to treatment. Substance use disorder or alcohol use disorder, on the other hand, often respond best to treatment with cognitive behavioral therapy. The core focus of CBT is the interconnected nature of your thoughts, feelings, and behaviors. DBT acknowledges this interconnection, but focuses on mindfulness, acceptance, and emotion regulation. CBT is proven effective for treating: Anxiety disorder Depression Panic disorder PTSD (post-traumatic stress disorder) Sleep disorder DBT was created for the treatment of BPD, and is still commonly used in this area. There is also robust research on the effectiveness of DBT for treating: Anxiety disorder BPD with substance use disorder Depressive disorder Eating disorders PTSD (post-traumatic stress disorder) CBT vs DBT for Treating Alcohol Use Disorder and Substance Use Disorder CBT and DBT can both be effectively used to treat alcohol use disorder and substance use disorder. A simple course of CBT will help you to pinpoint your triggers for substance use. You’ll also learn to implement coping strategies that don’t involve a chemical crutch. With DBT, you’ll dive deeper, examining the core issue. The mindfulness component of DBT can help many people with substance use disorder to better navigate the emotional imbalances confronting them. DBT vs CBT for Treating Co-Occurring Disorder DBT is proven effective for treating a variety of mental health conditions, from anxiety and depression to PTSD (post-traumatic stress disorder) and ADHD (attention-deficit hyperactivity disorder). These mental health disorders often co-occur with alcohol use disorder and substance use disorder. When DBT is used to treat a dual diagnosis like this, you can address both issues simultaneously through this form of therapy. CBB is used even more often for the treatment of dual diagnosis, delivered in combination with medication-assisted treatment if appropriate. There is a strong empirical evidence base demonstrating the effectiveness of cognitive behavioral therapy for treating substance use disorders. CBT vs DBT for Treating Anxiety Data indicates that CBT is more effective than CBT for treating anxiety. It’s also more effective for treating depressive disorders, phobias. CBT has also been shown to alleviate the symptoms of anxiety associated with PTSD (post-traumatic stress disorder) and OCD (obsessive compulsive disorder) in this meta-analysis of studies. CBT vs DBT for Treating Bipolar Bipolar disorder typically requires integrated treatment combining psychopharmacology with adjunctive psychotherapy. Both forms of psychotherapy are effective for treating bipolar disorder. With CBT interventions, you can manage unhelpful thought processes while establishing a relapse prevention strategy for episodes of mania and depression. With DBT interventions, you’ll learn to sharpen your focus, improve communication and social functioning, decrease negative, self-defeating behaviors, and more effectively cope with emotional pain. Final Thoughts Both CBT and DBT can be effective for treating substance use disorder, alcohol use disorder and a broad spectrum of mental health conditions. CBT can help you to recognise the triggers for poor behaviors with the aim of avoiding them, while DBT will empower you with superior emotional regulation and enhanced mindfulness. ___________________________________________ This is a guest post written by Joe Gilmore, a creator on behalf of Renaissance Recovery. Renaissance Recovery is a drug and alcohol rehab in Orange County dedicated to helping clients kick their substance abuse habit and establish long-lasting sobriety. You can view their website at the following link: https://www.renaissancerecovery.com/
New and Trending Research on Autism 28 June 2021 Bliss Team No comments Categories: Book Recommendations, Communication, Individual Therapy, Life Coaching, Relationships, Self Care, Therapy What is Autism Autism is hard to define. Not only because the definition itself changes all the time, but because it affects our perceptions, communication, social experiences, learning and behaviour; essentially, everything you need in order to get through the world. Any information that is being processed by the senses can easily over-stimulate an individual who is on the Autism Spectrum. On the other hand, an individual with Autism can also have difficulty processing input from their senses. This is why we discuss Autism, as a spectrum, and say,“If you’ve met one person with autism, you’ve met one person with autism.” How to diagnose ASD In order to be diagnosed with ASD, you need an assessment from a professional who can provide an assessment. This professional can be a doctor, social worker, psychiatrist, or psychologist, who are able to provide a screening using certain tools. In Canada and the United States, we use the DSM-5 as our tool for assessment and diagnosis of Autism Spectrum Disorder (ASD). The DSM-5 essentially is like a take out menu; you pick three criteria from column A, two from column B, and 1 from column C, D and E. The DSM-5 also uses a process called, scaling, where the person being assessed is also rated from 1-3 in terms of severity. This is more subjective, as diagnoses are not applied consistently in clinical practice, and as such are less useful from a treatment standpoint. However, the rest of the world uses ICD-11. The ICD-11 uses 3 subtypes or possible diagnoses: (1) Childhood, (2) Aspergers, or (3) Pervasive Developmental Disorder Not Otherwise Specified (PDD-NOS). IDC-11 includes profiles such as Pathological Demand Avoidance (PDA) , a profile where those on the spectrum may avoid demands that would even be pleasurable for them. Since there are different tools that could be used in order to assess a person for ASD, it means that we aren’t all communicating or understanding ASD from the same reference point, or speaking the same language, and as a result, researchers are finding it difficult to collaborate and synthesize common or generalizable patterns. Another big concern in trending research is the discrepancies between the age of concern (i.e., when behaviours and traits become apparent) and the age of diagnosis. Parents and teachers alike are noticing behaviours such as missed milestones and other common traits in children quite young that could indicate ASD. But, it takes years for the diagnosis. This is an unfortunate reality when it is expected (across all neurodiverse people) that the earlier the diagnosis, the better. As a result, we are losing critical time. Currently, we aren’t really sure how to screen more effectively, although researchers are doing their best to try to close this gap. What is the importance of an assessment Sometimes, when we are faced with a number of challenges, we need support. Some people may wish to receive support without a formal ASD diagnosis. For others though, an assessment may help an individual with accessing additional therapy or support programs such as, disability credits (for the adult or family & caregivers of a child or teen), an Individual Education Plan (IEP), or workplace accommodations. What is it be included in an IEP The best IEPs should be a living document that is changed and updated regularly and follows the person with ASD throughout their educational career. IEPs are mandated to be updated at least once a year, in the Fall when the academic year begins. However, the most effective IEPs are updated throughout the school year, as new information becomes available (i.e., new assessments, new interests, new motivations for goals, etc). It’s important that it also be reviewed regularly with the child’s teachers to ensure that they are up to date on all of the important details. IEPs should also include information on practical supports and longer term goals. For instance, you can ask yourself or your child if they are struggling with processing reading, emotional self-regulation, or other daily tasks and brainstorm ways in which they will be able to receive support in these areas throughout the day. When considering long term goals, such as establishing greater independence and/or self-advocacy, you’ll also want to consider whether it is achievable. Basically, we don’t want to give somebody with an ASD diagnosis a tool they are unable to use. Some goals, like self-advocacy, are quite lofty for a person on the spectrum and need to be broken down into smaller skills or parts in order for there to be incremental progress and success. Legally, IEPs are also to include a transition plan, by the age of 16. This is a very integral part of planning the next steps, as this person reaches the end of high school. IEPs may integrate strengths-based approaches. Typically IEPs have focused on the student needing support, or to be assimilated in the classroom, rather than focusing on where the student is already demonstrating success. A strengths-based approach views neurodiversity as a normal variation of the human genome that doesn’t need to be fixed. When incorporating this approach, we are working to maximize the students strengths, talents, and interests as well as their deficits and restricted interests. This process is collaborative and includes the student’s goals so that it is a helpful resource and tool for the student. When we aren’t collaborative in this process, the student isn’t invested or engaged, and why would they be? They didn’t contribute to the creation of the IEP or share their perspectives, experiences, goals or interests, which may be vastly different from those being provided by the parents, caregivers or teachers. This approach also considers the functions of the behaviour, not just the problem behaviours. In doing so we are pulling back the outer layers, the outward reactions, in order to understand what is happening for this person and why. If, for instance, a student relies on behaviour for regulation, then what are we going to do to support them? What is something else that could fill that same function or regulation piece? There’s value in setting the bar high. But, it’s also good for students who struggle to feel success, even if it means breaking a goal down into its most elemental parts, so that the student can attain it, feel success, and improve their self-esteem. How to navigate transitions Transition strategies are used to support individuals with ASD during changes or disruptions to activities, settings, or routines, by planning ahead (front loading) before the transition occurs. Transition plans are used to create predictability and positive routines around transitions. They can be presented to the individual verbally, auditorily or visually such as: Visual schedule planning (e.g., a white board, paper, excel spreadsheet); Electronic (e.g., timers, calendars, colour coded schedules and spreadsheets); Social stories; Visual memory may be higher than audio, verbal or written memory. By providing a visual schedule of the plan, the individual will be better able to remember and regulate the progression of how things are going to go. You may also want to include different colours to distinguish the events and the individuals favourite activities into the schedule. This way the individual can see that these rewards or interests are coming too. Electronic transition tools are great indicators that there will be a transition as well. Using an app on a phone or tablet, also allows them to take ownership of the transitions. When presented well in advance, social stories can help with preparing for a new transition, such as going to the airport for the first time. In this example, you can write a story of what happens when we go to an airport and walk the individual through the series of transitions (e.g., when we arrive to the airport, we will have to park, then we will have to get our bags from the trunk, then we will have to walk across a bridge to the planes, then we will have to wait in line to weigh our bags, then we will have to show our passports to get our tickets, then we will have to go through security, etc.). You can also add to this by finding resources online such as written, audio or video stories, as well as photos, that explain why we are following these steps. What is the difference between meltdowns and burnout Meltdowns and burnout both occur when the demands of a situation exceed the individual’s coping skills. Meltdowns are brief, they last for minutes to hours. The function of this behaviour is to indicate to the individual that they have just crossed a threshold, and offers them a chance to withdraw or regain their sense of control. In order to fully understand the reason for the meltdown, we need to understand the motivation behind the behaviour so that we can make a plan for managing it in the future. ASD burnout is a newer topic in research. It was identified as a new ASD experience when individual participants described the experience to researchers, and it was found to be a common trait. Burnout lasts approximately 1-3 weeks. If this time is exceeded, that’s when professionals begin to question if there are concurrent challenges being experienced, such as depression and anxiety. Burnout is brought on by an extended period of masking. We see it in those with ASD, who have higher social skills who are camouflaging their autistic behaviours. This process can be emotionally, mentally and physically taxing, and ultimately leads to losses in function. These skills, that they use to manage, end up getting lost or reduced. Burnout is present in teens, young adults, and adults at any age. It can amplify stimming behaviours or sensory sensitivity. Burnout is usually seen during transition stages, when expectations and behaviours have to change. The individual usually has no idea that the burnout is about to happen, until it does. Repeated meltdowns can also result in burnout. One resource, “No More Meltdowns” by Jed Baker, provides practical solutions for structuring and managing meltdowns and burnout. Video modelling (e.g., we are going to go to the doctor, then to the playground, etc.) also helps the individual to understand the expectations. Social narrative power cards and comic strips also help. The individual can make their own and manage their own emotions, by for instance, giving themselves a power up, when needed. Whichever method is chosen, the most valuable aspect is to ensure that the individual with ASD is buying into the tools. Other supports include offering choice (e.g., to wipe the table now or in 10 minutes or choice boards) as it helps the individual move toward the activity or goal, and provides them with supportive lessons in terms of limiting choices and power over the decision making process. As rule oriented people, individuals with ASD may also appreciate systems that incorporate rules and offer explanations as to why the rules are the way they are. How does ASD impact sexuality and gender There is a lot of research that is coming out quickly, that is related to sexuality and gender among individuals with ASD. But, it is limited because such individuals are such a proportion of our population. What we do know from the research however, is that only 50% of students with ASD are receiving the same level of sex education as their neurotypical peers. These individuals are sharing the same physical and sexual experiences as their peers, but are receiving less education on the topic, have fewer social supports, as well as a reduced understanding and application of social skills and awareness of social aspects. As a result, younger individuals with ASD are at a higher rate of sexual exploitation, especially online. The most common and fastest growing areas of vulnerability and exploitation are those who are in their tweens and teens. People online will ask them to do and say sexual things. They are then recorded, threatened, blackmailed, and bribed into doing more sexual things online. This is especially dangerous for neurodiverse individuals, because of the combination of lacking: (1) theory in mind, that is, they don’t understand that people would have a different motivation than theirs; (2) social skills, which prevent them from finding support or finding their way out of these situations; and (3) any preventative legal protections. Research has also been finding a strong connection between ASD and gender expression. For instance, studies have found that there is a higher prevalence of ASD in trans-individuals. There is also an overrepresentation of Individuals with ASD in gender clinics reports. There’s debate as to what the connection could be. For instance, when there are assessments being done, there are some ASD specific assessment concerns such as research which was exploring sensory factors of restrictive interests. In this study, the researchers noticed that young boys with ASD who were interested in sparkly, silky things and long hair. This finding aligns with social scripts of femininity or feminine interest. As a result, this interest could be a behaviour exhibited by somebody whose is questioning or considering their gender, but it could also be a sensory factor. Issues related to gender and sexuality are typically ignored when overlapping with a disability, generally, whether it’s physical or invisible. There is an assumption that the complexities that accompany gender and sexuality cannot exist, once somebody is diagnosed with ASD. These issues that are related to gender and sexuality, end up being treated as an obsession or transient phase. But there is some question around whether or not this is an issue of perception. For instance, a person with ASD may think, “I am a man, but I love baking… maybe I am a woman.” By assigning baking as a women-only interest, there may be an issue with being unable to distinguish a gender identity through the ambiguities of social scripts. This is why it is so important to discuss topics of sexuality and gender, as well as the assumptions of categorization or black and white thinking (i.e., that it has to be this or has to be that). Individuals with ASD also place less importance on social norms and don’t necessarily read social cues so they may not conform to gender binaries or scripts, as they feel less social pressure to follow these norms. Where to receive additional support and resources If you are interested in: Updating your tools and strategies for working with individuals with ASD; Creating an effective and strengths-based IEP; Learning more on the functions of ASD behaviours and regulation strategies; Mastering skills like advocacy, goal setting, and independent living skills; Exploring sexuality and gender as it relates to ASD; Understanding the rights for accommodations as an ASD person at school or in the workforce; Finding ways to connect with self and others Then, book an appointment with Josh and receive support that is uniquely tailored to your needs. CLICK HERE to view his online schedule and find a date/time that works best for your schedule. ___________ Written by: Josh Rinz Josh Rinz (MA, RP, AAT) has a Bachelor of Science in Biology from the University of North Carolina and a Masters of Theology, specializing in Spiritual Care and Psychotherapy from Wilfrid Laurier University in Waterloo, ON. Josh is a leading expert in the mental health field, especially when it comes to working with neurodiverse children and adults, as well as their caregivers! He is committed to quality, evidence-based therapeutic practices that work in collaboration with his clients to improve their emotional, cerebral, spiritual, and relational wellbeing. Josh brings an enthusiastic and innovative approach to therapy. Working with diverse individuals, families, and caregivers, he believes in the importance of creating a safe and engaging space where clients can explore their personal stories and discover their sense of hope within. Josh has the training, the experience, and a very special interest in working specifically with adolescents on the autism spectrum, as well as neurodiverse people and those with additional special needs and considerations. He strongly believes in supporting the whole ecosystem of an individual, which includes providing specialized support to the families and caregivers.
Understanding Borderline Personality Disorder 12 March 2021 Bliss Team No comments Categories: Book Recommendations, Individual Therapy, Therapy, Uncategorised Please note that every person’s experience of borderline personality disorder (BPD) is different. The symptoms and ranges of BPD run both vertically (the number of symptoms experienced) and horizontally (the intensity of how they are experienced). If we also consider other factors that layer and intersect, such as life events (e.g., t/Trauma) and social positions (e.g., financial security, colour of skin, sexual orientation, gender, etc.), our end result is a very unique tapestry of experiences. “People with BPD are like people with third degree burns over 90% of their bodies. Lacking emotional skin, they feel agony at the slightest touch or movement.” Dr. Marsha Linehan What is Borderline Personality Disorder? BPD is the most common personality disorder listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV-TR). This manual is used by physicians and psychologists to make mental health diagnoses. Someone with a personality disorder typically faces unique challenges in: Relationships and social situations; Managing emotions and thoughts; Understanding how certain behaviours are creating problems and/or; Recurring difficulties in changing a mindset to suit different contexts. 75% of people with BPD self-injure one or more times. 10% of people with BPD take their own lives. What are the symptoms of BPD? The DSM-IV-TR lists 9 categorical criteria for BPD. A person must present with at least 5 of the symptoms in order to be diagnosed with BPD. The 9 symptoms can be summarized as: Frantic efforts to avoid real or imagined abandonment, significant fears of being alone; Unstable and intense interpersonal relationships; Lack of clear sense of identity; Impulsiveness in potentially self-damaging behaviours, such as substance abuse, sex, shop lifting, reckless driving, binge eating; Recurrent suicidal threats or gestures, or non-suicidal self-injury such as cutting, burning with a cigarette, or overdose that can bring relief from intense emotional pain; Severe mood shifts and extreme reactivity to situational stresses; Chronic feelings of emptiness, loneliness and neediness; Intense, frequent, short-lived and inappropriate displays of anger, depression or anxiety; Transient, stress-related feelings of unreality or paranoia. Inconsistent symptoms are the hallmark of BPD, which makes it difficult to define a single set of criteria for a diagnosis. This is further complicated, as research has shown that about 90% of folks with a BPD diagnosis, share at least 1 other major psychiatric diagnosis. What is it like living with BPD? “Prick the delicate ‘skin’ of a borderline and she will emotionally bleed to death.” Kreisman and Straus BPD has been described as emotional hemophilia. In the case of BPD, the client will have difficulties with moderating their feelings. Mood changes can come and go quickly and can shift from extreme joy to the deepest despair. A person with BPD may be filled with anger or despair one hour and then calm the next, with little understanding as to why. This then leads to feelings of insecurity, lower self-worth and inner criticism, which brings about more self-hate and depression. Symptoms, such as dissociation, can also interfere with concentration making it very difficult for folks with BPD to complete their tasks. Feelings of emptiness makes a person with BPD feel as though they have to do anything to escape, such as impulsive and self-destructive behaviours, so that they may feel something. People with BPD may also feel as though they do not have a core identity and to overcome their mostly negative self-image, they will create characters or codes. People with BPD may also experience splitting. Splitting can happen at any time, if they are under enough pressure, stress, anxiety, or anger. Splitting is when a person only thinks about a situation or person in binaries. It is the rigid separation of positive and negative thoughts and feelings about oneself and others. For instance, a person with BPD may only consider a context to be right or wrong, good or bad, or in black and white terms without any room for grey. A person with BPD may struggle to accept human inconsistencies or ambiguities, and as such favour predictability. When there is a miscommunication or when somebody they idealize eventually disappoints them in some way, or acts in a way that they did not predict, a person with BPD may look at them as though they cannot be trusted. When this occurs, the person with BPD has to make a decision to either restructure their strict and inflexible conceptualization of this person or to isolate themselves in order to preserve the “perfect” image they had created. Research shows that there is no definitive cause for BPD, rather it is a combination of genetic, developmental, neurobiological and social factors that contribute to its development. People with BPD may come from family backgrounds with parents who were indifferent, rejecting or absent. They may have also received little to no affection and/or experienced chronic abuse. A person with BPD will also seek out new relationships (i.e., partners and/or friendships) quite often. Once in a close romantic relationship they will both crave and become terrified of intimacy; fearing abandonment, they will cling to their partner, which will then lead to fears of enmeshment, so they push away. Because of this, they end up pushing away those they want to connect with the most. Of all the major mental health diagnoses, BPD is the most stigmatized. Stereotypes include viewing folks with BPD as dramatic, manipulative, unfeeling or lacking emotion, attention-seeking and/or narcissistic. They are consistently suspected of wrongdoing, carelessness, anger, and difficulties with building a regular routine. This leads folks with BPD to hide this part of themselves from others. For a person with BPD there are significant fears of abandonment and they will attach to a favourite person and rely on this person for emotional validation and security. Their favourite person becomes the source of their comfort and devotion. A BPD person’s favourite person can be anybody: a relative, parent, best friend, lover, or somebody they just met. The difference between a best friend and a favourite person, is related to the intensity of the thoughts that surround this person. A person with BPD requires compassion, understanding, acceptance, honesty, patience and love. They may not have grown up with either receiving or learning how to share these characteristics with their formative relationships, so accountability for behaviours that are challenging a relationship and empathy, are key. Of course a person with BPD will need to learn how to give themselves the love and compassion that they crave from others, as well. What can you do if you or a loved one is experiencing BPD related symptoms? It is important to recognize that there is no “cure” for BPD, rather somebody who experiences these traits and is receiving treatment may just have more time between self-harm episodes and/or coping strategies to support emotional regulation. Kreisman and Straus have described a structured method of communication, known as SET that can be used when communicating with a person who is in a BPD related crisis, or emotionally spiralling. Support – Use a personal “I” statement of concern to demonstrate a personal pledge to try to support the person in emotional crisis. For example, “I am really worried about how you are feeling.” Empathy – Acknowledge their chaotic feelings with a “You” statement. For example: “You must be feeling awful/scared/hurt/etc.” Truth – Emphasize that this person is accountable to their own life and that others’ attempts to help, cannot avert this primary responsibility. In this statement, you must acknowledge that there is a problem that exists and offer a solution for what can be done to solve it. This must be done in a matter of fact tone. For example, “Here’s what happened…These are the consequences…. This is what I can do… What are you going to do?” It is possible to have a healthy relationship with a person with BPD, especially if you are the favourite person. You can do this in 5 easy steps. Step 1 : Communicate The first step is to have a discussion, to acknowledge that you are their favourite person, and to determine if the relationship is mutual. Questions to reflect on and consider during this discussion are: What are each person’s needs? Are they currently being met? Has there been an instance where either person’s needs weren’t met, why might that be and how might you both be able to overcome this in future interactions? What are both of your feelings regarding space and emotional boundaries? Step 2: Avoid Assumptions BPD folks generally think in black and white (e.g., “they don’t love me anymore”). In order to avoid this assumption and the potential for an emotional crisis, or “testing” the favourite person to make sure they still do love them or won’t leave them, the BPD person should feel comfortable with being direct and asking for reassurance from their favourite person (e.g., “Is everything alright? I’m just worried because I haven’t heard from you in a while”). Step 3: Develop More Friendships It is comfortable and easy for a BPD person to give all of the love and everything they have to their favourite person, but it’s a lot of pressure to receive and also reciprocate as a single human being. This is why it is important for both the favourite and BPD person to have friends of their own that they enjoy spending time with. This will help the BPD person with the intensity of putting all of their emotional needs on one person, and will also help the favourite person to have other outlets and their own support. It’s important that the BPD person avoids scheduling their plans around their favourite person. Step 4: Limit Expectations This is one of the most difficult ideas for a BPD person to incorporate into their worldview, but it is to cultivate a mindset in which their favourite person may leave, by choice or not, and this is okay. This requires a mindful appreciation for enjoying the day for what it is. No matter what happens. It is not possible to control a person or to demand that they be committed to your relationship or friendship forever. Thinking of the future and the possibility that they could leave, may generate anxious thoughts and feelings of being abandoned. Instead, the BPD person can try practicing gratitude for the current state of their relationships. Step 5: Therapy & Medications Treatment for both the BPD and favourite person usually begins with education; discussing what is known about BPD and its causes, as well as how the BPD person can self-manage and prevent relapses. Therapy and counselling may also be offered at the individual or group level for both the BPD and favourite person. The BPD person may also wish to take prescription medications that align with their specific symptoms (e.g., mood swings or anxiety). There are a number of therapeutic tools that can be used in the treatment of BPD symptoms. The 2 major tools are cognitive behavioural therapy (CBT), which focuses on the present and on changing negative thoughts and behaviours, and dialectical behaviour therapy (DBT) which uses concepts of mindfulness and acceptance or being aware of and attentive to the current situation and the client’s emotional state. DBT helps clients to regulate intense emotions, to reduce self-destructive behaviours and to improve relationships. It’s important to remember that like any relationship, the connection you build will be at it’s healthiest if it is constructed on a foundation of trust, friendship, mutual respect and care, honesty and accountability. At Bliss, we want to help our clients navigate the complexities of BPD and help them live balanced, happy, fulfilling lives. If you need additional guidance, please book an appointment with one of our therapists who specialized in this area and will guide you through the therapy process in a safe, non judgemental atmosphere: Sheila Mcdonough Sergius Semuyeh Valentina Messier Josh Rinz Marni Moss You do not have to go through this alone. Bliss is here to support you. Written By: Jess Jess is our amazing office strategist at Bliss Counselling. Jess is a Master’s graduate from the University of Guelph. During this degree, they focused on aging and end-of-life, communication, human sexuality, LGBTQI2S+ health, inclusive practice and policies, knowledge mobilization strategies, research methods, and program evaluation. I would like to learn more about BPD, what other resources exist? For more information and support, please consider the following resources. Books Beyond Borderline: True Stories of Recovery from Borderline Personality Disorder by John G. Gunderson (edited by Perry D Hoffman) Building a Life Worth Living: A Memoir by Marsha M. Linehan Coping with BPD: DBT and CBT Skills to Soothe the Symptoms of Borderline Personality Disorder by Blaise Aguirre I Hate You – Don’t leave me: Understanding the Borderline Personality by Jerold J. Kreisman and Hal Straus Loving Someone with Borderline Personality Disorder by Shari Y. Manning Mastering Adulthood: Go Beyond Adulting to Become an Emotional Grown-Up by Lara E. Fielding The Dialectical Behaviour Therapy Wellness Planner: 365 Days of Healthy Living for Your Body, Mind, and Spirit (The Borderline Personality Disorder Wellness Series) by Amanda L. Smith The Mindfulness Solution for Intense Emotions: Take Control of Borderline Personality Disorder with DBT by Cedar R. Koons This is Not the End: Conversation on Borderline Personality Disorder by Tabetha Martin The Dialectical Behaviour Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation and Distress Tolerance by Matthew McKay, Jeffrey Wood, and Jeffrey Brantley Online Documents Borderline Personality Disorder: An Information Guide for Families by CAMH https://www.camh.ca/-/media/files/guides-and-publications/borderline-guide-en.pdf?la=en&hash=69DE097DD9DC16A66440FCD4573E73358AEEECEC Borderline Personality Disorder by the National Institute of Mental Health https://www.nimh.nih.gov/health/topics/borderline-personality-disorder/index.shtml DBT Skills Training Handouts and Worksheets by Marsha M. Linehan https://projecticee.files.wordpress.com/2018/12/lin-c-dbt-handouts.pdf The Overlap Between Autistic Spectrum Conditions and Borderline Personality Disorder by Dudas et al., (2017) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590952/
How to Find a Therapist that is the “Right Fit” 20 September 2019 Bliss Team No comments Categories: Communication, Individual Therapy, Relationship Therapy, Therapy The most important feature of any therapeutic interaction is to build a rapport. Research has shown that having a good rapport, or feeling as though the therapist-client relationship is the “right fit,” can seriously improve the therapeutic assessment, treatment outcomes, and the overall success that a client experiences (e.g, Leach, 2005). But what does a strong therapeutic relationship look like? How will you know if you and your therapist are a “good fit” for each other? There’s no one size fits all kind of therapy. What works for one person may not work for you. As a client though, what you should feel is that you have a trusting connection with your therapist, which may include: open and honest communication, collaboration, empathy and validation, mutual understanding, respect, and any additional values and beliefs you feel are important to your comfort, safety, and growth throughout the therapeutic process. Just as one example, about 5 years ago I sought out a therapist to support me with developing certain coping skills. During the initial meeting, she asked me about the qualities a past therapist had that facilitated our positive relationship. I replied that he would swear with me. When he did this, I felt comfortable. He made me feel as though what I was feeling was valid and that he understood and could empathize with what it was that I was feeling, as if he had been there before. She nodded her head, but told me she wouldn’t be able to do the same. As we continued our session, I felt a tinge of judgment and regret for having made the request. I tried to rationalize these feelings. I kept telling myself that swearing in sessions was such a minor part of the therapeutic relationship and that I was grateful she was open and honest with me about her boundaries. I was certain she could offer empathetic understanding and listening in other ways. After a few sessions, I realized that my intuition had been right. I didn’t feel as though I could be authentic about what it was that I was feeling during our sessions. Eventually I began missing and cancelling our appointments. I wasn’t excited about the idea of going and would often forget we had even scheduled a session. I also felt as though I wasn’t learning any new skills, developing any new insights, or making any kind of progress … really. Ultimately, I avoided calling the office to reschedule any additional meetings. As a client and a therapist, you want to feel a genuine connection during your sessions. Everyone in that room needs to feel as though they can be… well…real! This means that there are important considerations to keep in mind throughout the therapeutic process. Before the Consultation Do your homework! Search for therapists online. You could facilitate this by using search engine tools, such as Pyschology Today. You can start off by checking out which therapists or wellness organizations are accessible (e.g., located nearby, within your budget, fit your schedule, etc.) or what kind of therapist you would like or need to see. For instance, if you have benefit coverage you may want to chat with your insurance company first to see what kind of therapist they will reimburse (e.g., registered social worker, registered psychotherapist, psychologist, etc.) as well as how much and how many sessions they will reimburse. If you don’t have benefit coverage, you could pay out of pocket or you may want to find therapists and organizations that offer sliding scale or reduced rates to their clients. Depending on your needs, you may also want to consider whether the therapist is in an office that you can access or whether they offer in-home visits or online sessions (e.g., by phone, text, or video calling). Another option is to ask friends or family members who they may be seeing, what they like about their therapist, if their therapist is currently accepting new clients or if there is a waitlist, and/or if they could ask this therapist for a list of referrals on your behalf. Be mindful of reading too much into the online reviews a therapist may have. Different approaches work differently for everyone. But keep in mind red flags, such as: insufficient training or education, not being registered with a professional regulating body, having unresolved complaints (e.g., breached confidentiality and/or neglected clients’ rights, acted unprofessionally, etc). Most therapists will have website, or a profile on an organization’s website, that will provide the following information: Educational background (i.e., certifications and specializations) Credentials (i.e., registration to a professional body that regulates their practice) Philosophy (i.e., theoretical approach and modalities, therapeutic tools) Experiences with certain demographics or presenting issues and challenges Photo Examples of some theoretical approaches, modalities, or tools a therapist may use include: cognitive behaviour therapy (i.e., CBT), mindfulness-based stress reduction, eye movement desensitization and reprocessing (i.e., EMDR), narrative, solution-oriented, relationship and sex therapy, family and systems therapy, etc. Some therapists may be inclined to use only a few of these approaches systematically, while others may use a whole blend of these approaches, depending on the client’s needs. However, research has found that the therapist’s approach to the sessions has far less significance than the actual relationship they have with the client (e.g., Thompson, 2003). You can also take a look at their photo and see if you have any gut reactions. Do you feel you could easily sit in front of them and chat without any concerns or apprehension? During the Consultation Most therapists offer free 15-minute consultations either by phone or in person. During the consultation, the therapist will ask you about the specific issues or challenges you are intending to work on, as well as your goals in seeking therapy. The consultation is your chance to ask the therapist questions as well. Consider the following: Is the therapist an intern or practicum student? What is the therapist’s fee? Does the therapist offer reduced fees or sliding scale? Will the therapist directly bill your insurance provider or will you be required to pay and then be reimbursed? What is the length of each session? What is the therapist’s availability like? What are the therapist’s experiences with the challenges you are facing? What are the therapist’s specializations? What is the therapist’s cancellation policies? When we’re seeking therapy, we often ask how much time or how many sessions will we need until we’re “all better.” But, it’s important to remember that how long a person attends therapy is contextual and unique to them. The therapist may be able to give you an average if asked during the consultation, however therapy is considered “complete” only once you feel you’ve developed the skills and tools to cope with the challenges you are facing or what brought you to therapy to begin with. If the timing of your progress is important to you, make this well known to the therapist during the consultation. During the consultation the therapist may also share their approach to therapy. if you don’t understand it or if you have concerns about it you can always ask more questions and get that clarity. While you are chatting, take note of the therapist’s communication style and whether it aligns with your own. Is the therapist taking an active or passive role in the consultation? Are they actively listening to you and processing your concerns, or providing you with coping skills and feedback you will attend to in your next sessions? Do you sense that you feel heard and understood? Do they seem compassionate, non-judgmental and open to your experiences? If you feel like it will work out, you will be able to book your first appointment. If not, ask for a referral to somebody they feel could be a better fit. During the First Session During the first session you will go over your intake forms and will be asked to sign an informed-consent document. This document tells you information about your rights and responsibilities as a client, as well as their rights and responsibilities as a therapist. Feel free to take your time reading this document and to ask the therapist any questions you may have about it. The therapist may also spend more time getting to know you, your personality and the nature of the presenting challenges. The objective of this first session is for you and the therapist to get to know one another and to collaborate on your short and long- goals. For instance, you may spend your first meeting together coming up with a treatment plan or objectives and strategies to help you meet your goals in seeking therapy, and perhaps a rough timeframe to getting there. During this session, look for therapeutic boundaries, such as: whether the relationship feels professional, whether they are limiting how much they share about themselves and are listening to you, whether they are alert and responsive to you, and aren’t pushing their own agenda (e.g., selling a book). A therapist that is the “right fit,” will make you feel comfortable and will work with you to support your goals. They will suggest coping skills that could work for you, and acknowledge those that will not. They will consistently apply new knowledge as the sessions proceed. At the end of the first session, you may ask yourself: Do I feel validated and seen? Are they curious about me or are they analyzing me? Do they seem genuine in their approach? Are they patient with me? Can I be my authentic self? After a Few Sessions After a few sessions you should be able to sense some small changes in yourself or be able to identify some new insights about yourself or your relationships. If you don’t it could be time to have a discussion with your therapist about your progress. Some red flags that you may want to consider is whether a therapist is: Watching the clock too much Making you feel guilty or ashamed about your behaviours or experiences Threatening that you will get worse without therapy Talking more than you Interrupting you often Acting inappropriate or unprofessional Violating your confidentiality or your rights. The last two are reportable. If you find this is happening, you can file a complaint to their professional regulating body. You may also want to consider whether the therapist is giving you advice. Although advice may be desirable and come from the best of intentions in that moment, it is a reflection of the therapist’s own biases and life experiences- not yours. You and your therapist are different people. You may have different ideas, experiences, values, beliefs, and challenges, so their advice may not be relevant for you. A therapist is trained to provide you with a stronger sense of your own values and beliefs and to support your agency and your autonomy to make your own decisions. When you ask your therapist to give you advice, it comes with the assumption that your therapist is perfect or more competent than you are in terms of your own life, which is far from the truth. Instead, find a therapist who provides guidance, who reflects what you are telling them, works with you to define your needs, provides you with opportunities to learn new skills, and inspires you to develop greater capacity for growth. “As a therapist, I am a companion. I try to help people tune into their own wisdom.” — Virginia Sartir Click the following links, if you would like to know more about: Therapeutic Approaches What to Expect during your Consultation, First Session, Recurring Sessions, and Final Session Answers to Frequently Asked Questions If you would like to learn more about Bliss Counselling’s therapists, click here. ______________________________________________ Written by: Jess Boulé, Pronouns: they, them, theirs / she, her, hers Jess is our office strategist at Bliss Counselling. Jess is a Master’s graduate from the University of Guelph. During their degree, they focused on aging and end-of-life, communication, human sexuality, LGBTQI2S+ health, inclusive practice and policies, knowledge mobilization strategies, research methods, and program evaluation.
Conquering Self-Doubt 3 June 2019 Bliss Team No comments Categories: Individual Therapy, Inspiration, Self Care, Therapy Self-doubt is that awful voice in our head that tells us we can’t do something, that we won’t be successful, or that we will fail. Self-doubt is something that builds over time, maybe it developed from a chaotic childhood, a parent we couldn’t please, a time we failed at something, a relationship that didn’t work out, a rejection from a job, or even a person or loved one. Most of us deal with a form of self-doubt at some point in our lives. It is amazing to me how quickly our brains can automatically turn to doubt. These automatic thoughts often leave us stuck and holding ourselves back from achieving goals, when we should be taking risks in either our jobs or relationships and enjoying a fulfilling life. So what do we do to conquer self-doubt? The process itself isn’t an easy one, but can be very rewarding if you are able to consciously make an effort to combat it. Here are some tips to help you conquer your own self doubt 1. Recognize it exists – recognition is the impetus for any change. We can’t change what we don’t acknowledge. When self-doubt rears its ugly head, pay attention to it. Acknowledge that it’s there, but work toward identifying that these negative thoughts aren’t facts. 2. Challenge the thought – if you went on a date with someone and they didn’t call you back, is your first assumption that the rejection was because of you? What if the person’s mother fell ill? Or their ex-partner contacted them and wanted to reconcile and give the relationship another chance. What if you got rejected for a job? Not because you weren’t qualified but because the company decided to take a different route due to budget cuts. There are many explanations that have absolutely no connection to you or your worth. 3. If your doubt is related to past mistakes, then acknowledge them, but remind yourself that the past is in the past. If we attempted something in the past and weren’t successful, it doesn’t mean that we won’t be successful now. We have grown since then, we have looked back on what didn’t work, and we have experienced some new learning since then. Instead of looming in your doubt, remind yourself of the things you did to overcome the failure from the past. 4. Think of some positive thoughts. Instead of looking at only what could go wrong, ask yourself what could go right. Give yourself some positive messages. Why are the negative ones the only ones you are allowing in? 5. DO NOT COMPARE. In the age of social media this is an important one. You have no idea what is happening in someone else’s life, they may have a great partner but hate their job, or may be dealing with a sick child or ailing parents. 6. Remember that we aren’t only our failures, we are also our successes. If you weren’t successful at something reflect on what you would do differently the next time. For example, if you don’t feel you did well at a job interview, how might you go about it differently next time. Could you practice with someone? Do more research about the position? Self doubt exists in all of us, maybe at different times and for different reasons, but all of us have it. The key is to work towards combating the things that are holding us back or keeping us stuck and causing us to beat ourselves up. If you continue to struggle, it may be best to speak with a therapist. They can provide you with additional tools to help you overcome self-doubt. Written by Bliss therapist Tammy Benwell. Learn more about Tammy and get her secret “Tips From the Couch” here. If you liked this article on self-doubt, you might enjoy these too: What Does it Mean to be Authentic? Others Will Treat You the Way You Let Them – 3 Keys to Boundary Setting Why we Need to Stop “Agreeing to Disagree” Are you ready to speak with a therapist about some of the self-doubt you’ve been experiencing? We’re happy to help! Get in touch with us here. If you’re interested in booking your first appointment at Bliss, you can do that here.
Why You Should Consider Yoga and Meditation 13 May 2019 Bliss Team No comments Categories: Fitness, Guest Post, Individual Therapy, Inspiration, Life Coaching, Self Care It is estimated that one in five adults will experience a mental illness in any given year with anxiety disorders as the leading cause. Mental illness is recognized when an individual shows ongoing signs and symptoms of stress that affect their ability to function. Mental illness may impact a person’s mood, behavior, and capacity to think or concentrate. While those suffering from mental illness may feel alone, lost, or incapacitated, research has shown that along with diet and exercise, mindfulness practices such as yoga and meditation can offer amazing benefits that may help some to reduce and/or manage symptoms of mental illness. Benefits of Yoga Yoga is one of the oldest body-and-mind practices in the world dating back nearly 5,000 years. Through the use of body positions and postures, breathing techniques, and mindful meditation, yoga provides several benefits to help manage your mental illness. Here are three. Improves Heart Rate Variability Heart Rate variability is based on how your heart rate varies when you inhale and exhale. A higher variability is an indicator of physical and mental resilience. Studies show that practicing yoga for as little as six weeks shows an improved heart rate variability as well as a lower resting heart rate; two indicators of a strong stress-response. Cultivates Positive Thinking Mental illness is often identified by chronic or frequent bouts of sadness, emptiness, and irritability that impacts a person’s ability to function. Studies have shown that the physical and mindfulness of yoga actually changes the long-term effects of how your brain responds to depression, in some ways acting as a natural antidepressant. Creates Better Understanding of Self The mindfulness and mental development promoted by yoga helps a person realize “shadow” qualities they did not know they possessed. Whether those qualities are empathy toward others, confidence, the ability to overcome obstacles, or greater control over mind and body, yoga can open profound possibility. Benefits of Meditation Meditation is the practice of achieving mental clarity and emotional calm through mindfulness and awareness techniques. The goal of meditation is to bring a person into the “now” while putting aside the stressors brought on by overthinking the past and future. Here are three ways meditation can benefit mental illness. Improves Sleep Insomnia is a leading cause of mental illness causing a disruption in your circadian rhythm and sleep patterns. Meditation helps to reduce insomnia and improve sleep quality by focusing your mind on the now rather than the past which cannot be changed and the future which is unpredictable. This awareness helps to place perspective on your surroundings and ease your mind of daily stress leading to a sounder sleep. Reduces the Chemical Cytokines Cytokines are inflammatory chemicals that your body releases in response to stress. They can have a negative impact on your mood and emotions. In fact, one scientific-based study on meditation showed significant measurable signs of positive thinking and optimism. Can Control Pain How you perceive pain has a direct connection to your state of mind. For people who experience mental illness, their perception of pain can be elevated while experiencing stressful conditions. Meditation has been shown to increase brain activity in areas that control pain. In fact, meditation is used to manage chronic pain for people with terminal illnesses such as cancer. Yoga and meditation whether practiced independently or symbiotically have been shown to improve the negative effects of mental illness by creating mental and physical awareness, improving sleep, and directly impacting your body’s chemical imbalances to create a positive mental state of being. So, if you’re looking for a mindful way to manage mental illness, ten minutes of yoga or meditation is a great start. About the Author: Laurie is a writer based on the east coast who enjoys spending her days writing on health and wellness topics. In her free time, she loves doing anything that gets her outdoors breathing fresh air.
5 Tips to Feel More Grateful and Blissful 18 March 2019 Bliss Team No comments Categories: Guest Post, Individual Therapy, Inspiration, Relationships, Self Care, Therapy No one is immune to the stress of everyday life. The grind we face at work, the conflicts we encounter (and often cause) in personal relationships, the dissatisfaction with our selfhood – it all plays havoc with how aware we are of the true beauty that life holds. We miss the grateful smile of a waiter whom you tipped, the elderly couple celebrating their half-a-century of togetherness, and we’re blind to the beauty of an urban sunset, too busy rushing to catch our bus. While it’s true that all of your troubles and their gravity can cause you emotional turmoil, we all have the ability and numerous opportunities every day to become more open to the wonders of life and feel genuinely grateful for them. It’s like finding your little safe haven of bliss in the eye of a storm: and here are the five ways to become more attuned to your inner child, one amazed and grateful for life even amidst chaos. Find your words Our mind is shaped by the words we use to describe ourselves. When you find yourself feeling guilty over a mistake you’ve made, you further exasperate the emotion and hurt your self-perception by “rubbing it in” with harsh language and self-deprecating thoughts. It becomes automatic, so we curse and complain and punish ourselves for the smallest of failings, no matter how human they are. We set impossible standards and expectations. And we always focus on our shortcomings, even when we do succeed. Being more grateful should start within, by choosing a different language to describe yourself and your accomplishments. Would you ever use those stern words to comfort your friend for their recent failure? You wouldn’t even use the word failure in all likelihood. Start writing your words down, and start reshaping your self-descriptions with more love and more encouragement. It will ultimately help you perceive yourself as the worthy, imperfect, incredible person that you are. Nurture your closest bonds As our lives develop, we spend so much of our time on distractions rather than our life’s substance and its deepest meaning. We’ll spend more time scrolling our Facebook feed than talking to our loved ones, or watching TV instead of visiting our family. Our parents are perfect examples of this digital abyss we’ve fallen into: they have helped us build our independence, and now we find ourselves mesmerized by the irrelevant, too busy to express our gratitude for such unspoken gifts. While it’s true that holidays shouldn’t be the only time to show our gratitude for our family members, if you take the time to peruse through Mother’s Day gifts in order to find the perfect one for your mom, you’ll let your actions speak for you to express your gratitude. When it’s evident from the gift itself that you haven’t treated it as another chore, but as an opportunity to express your love, your family will know and appreciate the gesture. Remember, every day is Mother’s Day. So perhaps while we wait for May 12th, a phone call is in order? Take a deep breath The fact that some things go without saying, such as your mom’s love and affection, does not mean that we should take them for granted. Breathing, for instance, is a perfect example of something we take for granted that has an incredible ability to heal us. One of the best ways to nurture your mindfulness every day is to include breathing exercises paired with affirmations. They will not only help you soothe your anxieties in the moment of practice, but they’ll also help you become more mindful of your every moment of every day. You’ll start noticing your stress triggers and you’ll have better control of your experience, you’ll learn how to let go of resentment and focus on the present moment. Forgive yourself as well as others While we’re on the topic of resentment, we spend too much of our time stressing over what we’ve done wrong or what was done to us in the past. The simple truth is that the only way you’ll ever have the chance to enjoy your present is if you let go of the past – it has already shaped you to an extent, we all have moments we regret, but they needn’t taint our present and our future as well. Forgiveness is the only vessel we need to give ourselves a chance to fully enjoy our present, and the only vessel we need in order to outgrow our past self. If you let anger or regret permeate your entire life, you relinquish control to those negative emotions and the events that have caused them – forgiveness means taking back control over your life. Make a difference Finally, sometimes we need and should get a different perspective in order to fully grasp the value of our lives. Ask what you can do for others, how you can make a difference for others, and let your ego deflate a little bit – you and I are not the only creatures that matter in this universe. If you can do something to help others, whether it’s helping your elderly neighbor clean their garden or donate your clothes to those in need, you’ll quickly contribute to a valuable cause and give yourself a new vantage point, one of appreciation. Life is indeed too short to spend it on resentments. Use these simple tips to help yourself feel more grateful, and you’ll unleash an avalanche of bliss into your life, no matter how many hardships you face in the future. Written by: Sophia Smith Sophia Smith is a beauty blogger, eco-lifestyle lover, graphic designer and food enthusiast. She is focusing on minimalism and good quality. Her other hobbies center around her love for nature, well-being and living in balance. Sophia writes mostly about beauty-related topics in her blogs and articles. She has contributed to a number of publications including: Life Goals Mag, Savant Magazine, Secret Garden, Bonvita Style, Cause Artist and Book Meditation Retreats. You can find out more about her writing by following her on: Facebook Twitter Google +