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In her compelling book "Maybe You Should Talk to Someone," writer and therapist Lori Gottlieb eloquently argues for the benefits of therapy in navigating life's challenges. She shares her therapeutic journey, emphasizing the importance of seeking professional support rather than tackling issues alone.  While more people are turning to counselling in Coquitlam for assistance, many struggle with what to do once they're in the therapist's office. Clients often feel unsure about what to discuss, leading to unproductive sessions and a waste of time and money. As a therapist, it's disheartening to hear such sentiments. That's why I make it a priority during the initial session with new clients to gather background information and educate them about therapy. I guide them to ensure they make the most of their time in treatment, whether for a few sessions or several years. Since many clients are new to therapy when they first visit my office, it is crucial to help them understand the potential benefits and distinguish therapy from casual conversations with friends. I liken this process to creating a roadmap, guiding clients on what to expect and how to make their therapy experience productive. Here are some actionable steps you can take to create your roadmap for therapy:  1. Find a Therapist You Connect WithOnly some have the luxury of choosing any therapist they want. If insurance networks restrict you, your options may be limited. However, regardless of limitations, selecting a therapist you feel comfortable talking to is essential. Ensure they have expertise in the areas you want to address and inquire about their therapy approach to ensure it aligns with your preferences. Give the therapist at least three sessions to determine if there's a connection before making a final decision.  2. Identify Your Therapy GoalsReflect on what you hope to achieve through therapy. Whether it's having a safe space to express your thoughts and feelings, finding solutions to challenges, or learning coping skills, clarity on your goals can guide your therapy journey. If you're uncertain, discuss your concerns with your therapist, who can offer guidance on where to begin.  3. Reflect on Therapy Between SessionMany clients need help to recall discussions from one session to the next. To enhance the value of therapy, reflect on topics discussed between sessions. Consider taking notes during sessions or maintaining a "therapy notebook" to jot down reflections and issues for discussion. Connecting therapy insights with real-life experiences facilitates meaningful change.  4. Be Present During Sessions Ensure therapy has a dedicated space on your calendar by scheduling regular appointments and arriving on time. Minimize distractions by turning off devices and practicing mindfulness techniques if necessary. Being fully present during sessions enhances your ability to absorb and process information, maximizing the benefits of therapy. While the quality of the therapist plays a significant role, the effectiveness of therapy also hinges on your proactive engagement and intentionality. By following these steps and approaching therapy with openness and commitment, you can significantly harness its potential to improve your life and relationships. Therapy is a collaborative journey; with the right roadmap, you can navigate it confidently and purposefully.
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Entering your initial therapy session can feel like stepping into a job interview, except this time, the tables are turned, and you're in charge. It's not just about them evaluating you; it's about you finding the right fit for your needs. Therapy is a journey you embark on together, so ensuring a good partnership is crucial. While it might feel daunting, remember therapy is for you, and finding the right Coquitlam therapist can make all the difference.  1. What are Your Fees and Billing Policies? Money talk can be uncomfortable, but it's crucial to address it upfront. Ask about session costs, whether they offer direct billing, and inquire about cancellation fees. Additionally, clarify if their services are covered by insurance or if they accept personal health plans from your workplace.  2. What's Your Experience as a Therapist? Feel free to inquire about their qualifications. Ask about their degrees, licensing status, and especially their experience dealing with issues similar to yours. Understanding their background can help gauge their expertise in addressing your specific needs. 3. What Therapeutic Approaches Do You Use? Therapy isn't one-size-fits-all; it comes in various forms. Learn about their therapeutic approach and whether it aligns with your preferences and goals. Knowing their specialties can give insight into whether they're the right fit for you.  4. How Long are Sessions, and Do You Offer Online Options?Whether you prefer virtual or in-person sessions can significantly impact your decision. Clarify session length and inquire about their availability for online sessions. At Good Talk Therapy, for instance, sessions are 50 minutes long and can be conducted in person at our Coquitlam office or online via video call. 5. Do You Set Goals, and How Do You Track Progress?Goal-setting is pivotal in therapy. Ask if they establish goals for each client and how progress is monitored. Remember, therapy is dynamic, and goals may evolve as you progress through treatment. 6. Will You Provide a Diagnosis?While some assume a diagnosis is standard in therapy, it's not always true. Discuss their stance on diagnosis; if it's important to you, inquire about their approach. At Good Talk Therapy, I am not able to provide formal diagnoses in my role as a Registered Clinical Counsellor.  7. Will I Receive Additional Assignments Outside of Sessions?Therapy extends beyond session hours. Ask if they assign homework or additional tasks outside of treatment, as these can be catalysts for breakthroughs and lasting change. Empower Yourself for Your Mental Health Journey Taking the first step toward seeking help is commendable. Armed with these eight questions, you'll feel more confident navigating your first therapy session and finding a therapist who truly understands and supports you. Whether you jot them down or save them to your phone, prioritize your mental health and ensure you're getting the support you deserve. Your well-being matters! Good Talk Therapy offers accessible and personalized counselling sessions for adults, children, youth, caregivers, and families, available in person in Coquitlam and online.
 Alexa Williams https://unsplash.com/@glamorousplanning Set Realistic Goals Unrealistic expectations can lead to stress and anxiety. Set achievable goals and break them down into smaller, manageable tasks. Celebrate your progress, no matter how small, to boost your confidence and motivation.  JESHOOTS.COM https://unsplash.com/@jeshoots Limit Exposure to Stress Triggers Identify the situations or people that trigger stress and try to limit your exposure to them. If certain environments or social interactions cause anxiety, consider finding healthier alternatives or coping mechanisms. Seek Support from Loved Ones Talking to someone you trust about your stress and anxiety can be incredibly beneficial. Seek support from friends, family, or a therapist who can provide valuable insights and help you navigate through challenging times.  Jen P. https://unsplash.com/@talesbyjen Engage in Relaxation Techniques Incorporate relaxation techniques such as progressive muscle relaxation, visualization, or listening to soothing music into your daily routine. These practices can help you unwind and manage stress. Prioritize Self-Care Remember that taking care of yourself is essential. Make time for activities that bring you joy and relaxation, whether it's reading a book, spending time in nature, or engaging in a hobby.  Johanne Pold Jacobsen https://unsplash.com/@johannepoldjacobsen If you are thinking about how therapy in Coquitlam might help you, book a free 15 minute consultation with me.
1. Practice Mindfulness MeditationMindfulness meditation is a powerful technique to cultivate present-moment awareness and reduce stress. Set aside a few minutes each day to focus on your breath and observe your thoughts without judgment. This practice can help you stay grounded and centered amidst life's challenges. Truth be told, I don't meditate every day because life gets in the way. However, my sweet boyfriend bought me the Calm app. Because I used it quite a bit, he bought me lifetime access when there was a Black Friday sale. I try to use it as much as I can, but I also don't put too much pressure on it. I heard there is a free equivalent version called Insight Timer.  Susanna Marsiglia https://unsplash.com/@sushimi https://unsplash.com/photos/9bPXsEgrdcg 2. Engage in Regular Physical ExerciseExercise is not only beneficial for your physical health but also for your mental well-being. Engaging in regular physical activity, such as walking, jogging, or yoga, releases endorphins, the body's natural stress-relievers, and can help alleviate anxiety. It took me a long time to figure out what exercises worked and didn't work for me. Recently, I started doing reformer-based pilates and I love it!  Helen Thomas https://unsplash.com/@hlthomas https://unsplash.com/photos/LKtTbJM4do8 3. Maintain a Balanced DietWhat you eat can also impact your stress levels. Incorporate a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce your intake of caffeine and sugary foods, as they can contribute to feelings of anxiety. I was born a picky eater, so it's very hard for me to achieve a balanced diet, too. I try to incorporate some veggies into my smoothies when I know my body tells me there aren't enough "good" nutrients.  Brigitte Tohm https://unsplash.com/@brigittetohm https://unsplash.com/photos/iIupxcq-yH4 4. Establish a Consistent Sleep RoutineAdequate sleep is vital for managing stress and anxiety. Create a sleep routine by going to bed and waking up at the same time each day. Limit screen time before bedtime to improve the quality of your sleep. As I get older, I realize a good, well-rested night of sleep is more precious than gold.My sleep routine involves the following:
 Aleksandar Cvetanovic https://unsplash.com/@lemonzandtea https://unsplash.com/photos/A7nK49HCqSI 5. Practice Deep Breathing ExercisesWhen you feel overwhelmed, take a moment to practice deep breathing. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Deep breathing can calm your nervous system and reduce stress.
I like this one - Sudarshan Kriya. It's completely free on YouTube. I stumbled on this ancient breathwork when I read the best-selling book Breath, written by James Nester. It's hard at the beginning but it gets easier. If you have read the whole thing, I thank you from the bottom of my heart. Why stop here? Go leave me a comment, please. Out of the 5 ways to destress, which one is your go to? which one is the hardest to do? |
AuthorVictoria is a Registered Clinical Counsellor. She primarily works with families, youth and parents and women wanting to do self-work. Archives
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Good Talk Therapy acknowledges that it is located and operates on the traditional, ancestral, and unceded territories of the kʷikʷəƛ̓əm (Kwikwetlem First Nation), including those parts that were historically shared with the sq̓əc̓iy̓aɁɬtəməxʷ (Katzie), and other Coast Salish Peoples.
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