Part 3: What is the Process to Start Marriage Counseling & How Much Is It?

Marriage counseling is a deal compared to whatever the cost of the alternative is, whether that is living together in an unhealthy, unhappy marriage or divorce.

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Questions About Therapy Part 2: What Are the Letters Behind My Therapist's Name?

One of the questions that we receive is what do all of the letter mean behind my therapist or counselors name and why are they important?

It can be confusing.  One of the most important reasons why it is important to know about the letters behind your therapists name is because it can be a resource for you.  The letters are not going to guarantee that the therapist is the right fit for you. However, understanding the letters can be helpful when you are making a decision about working with a therapist.  

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Questions About Therapy Part 1: What is a Therapeutic Technique?

“Therapeutic Techniques”  are skills used by therapists to work with a client to meet their agreed upon goals. These “techniques” vary from therapist to therapist based upon their area of expertise and training.  Your therapist is trained to know how to use many techniques and may use some or a variety of these in your counseling appointment. These techniques listed are common in therapy, here is some basic information so you can understand more about them.

Psychoeducation:

Psychoeducation is a term used when a therapist or other mental health professional provides you with information about anything “psychological.”  This can include things like the changes that occur during childhood development, features of a panic attack or what to expect at different points of recovery from addiction.  Psychoeducation is meant to give additional information to you so you may have a better understanding of what you or a loved one is experiencing. It can also help you know what to expect in the future and what may be helpful in getting relief and setting goals for yourself.   

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5 Ways to Support Those Struggling with Depression

1.  Be there for them

Often depression doesn’t make sense. People struggling with depression may voice self-depreciating thoughts when you may think their life seems pretty perfect. But now would not be the time to say that. Sit with them while they cry, hold their hand, tell them how much they mean to you, ask how you can help them. 

DON’T Say

·     It’s all in your head.

·     We all go through times like this.

·     Look on the bright side.

·     You have so much to live for.

·     Just snap out of it.

·     What’s wrong with you?

DO Say

·     You are not alone in this. I am here for you.

·     You may not believe this now, but the way you are feeling will change.

·      I may not be able to understand exactly how you feel, but I care about you and want to help.

·     When you want to give up, tell yourself you will hold on for just one more day, hour, minute – whatever you can manage.

·     You are important to me.

·     Tell me what I can do now to help you.

Depression Support.png

2.  Don’t Judge or Criticize

Telling someone with depression how they need to think or feel will only alienate them. What you say can have a huge impact on your loved one. Don’t assume they can just snap out of it. If this were the case, 

3.  Learn as much as you can about depression.

The more you understand depression’s symptoms, the better you can support your loved one. 

4.  Be Patient.

When you are patient with a loved one struggling with depression, you are communicating that it doesn’t matter how long it takes or how involved the treatments will be, because you will be there with them. 

5.  Don’t minimize their pain.

Comments such as “Why do you let every little thing bother you?” shame a person with depression. It invalidates what they may be experiencing and glosses over the fact that they are struggling. 

      Sometimes it feels like supporting someone with depression is a little bit like walking a tight rope. It’s hard to know the right thing to say, or not to say. But just remember that simply being there for them and asking how you can help can be an incredible gift.

What is EMDR?

EMDR stands for Eye Movement Desensitization and Reprocessing. This evidenced based practice is a treatment modality which has a high success rate when treating Post-Traumatic Stress Disorder (PTSD). An abbreviated description of PTSD according the Diagnostic and Statistical Manual IV’s indicates that the person experiences a traumatic event, the event is persistently re-experienced by the individual through multiple ways such as intrusive thoughts or flashbacks, there is an avoidance of trauma related reminders, negative thoughts and arousal/reactivity worsen following the traumatic experience, these symptoms last longer than one month, and they impair one’s ability to function in some important area of their life(Force, DSM-IV, Frances, & Association, 2000). More than half of women and men report experiencing at least one traumatic event in their lifetime, meaning an experience that exceeds the person’s present ability to cope. One way to conceptualize trauma is what we might call big “T” traumas  like sexual assault, natural disaster, traumatic loss of a loved one and little “T” like the recurring mis-attunements between caregiver and child, loss of a relationship, repeated experiences of neglect, or being embarrassed at work. The experience of trauma is very subjective based on each individual. It is estimated that approximately 12% of adult women have experienced completed rape and that twice as many women have experienced childhood sexual abuse than adult rape. Sexual abuse is a strong predictor of PSTD for both men and women. (Van Der Kolk et al, 2007).

            In a ground breaking study by Bessel Van Der Kolk et al. in 2007 they found EMDR to be significantly more effective at treating Post-Traumatic Stress Disorder (PTSD) than medication or the control group and had longer lasting positive effects. After only three sessions of EMDR 58% of the participants were symptom free six months later compared to zero of the participants who had received the medication, Fluoxetine (Van Der Kolk et al, 2007). According to the EMDR Institute’s Website, more than 30 positive controlled outcome studies have been done on EMDR therapy.  Some of the studies show that 84%-90% of single-trauma victims no longer have post-traumatic stress disorder after only three 90-minute sessions.  Another study, funded by the HMO Kaiser Permanente, found that 100% of the single-trauma victims and 77% of multiple trauma victims no longer were diagnosed with PTSD after only six 50-minute sessions. In another study, 77% of combat veterans were free of PTSD in 12 sessions.

As quoted from the EMDR Institute’s Website, 

“There has been so much research on EMDR therapy that it is now recognized as an effective form of treatment for trauma and other disturbing experiences by organizations such as the American Psychiatric Association, the World Health Organization and the Department of Defense. Given the worldwide recognition as an effective treatment of trauma, you can easily see how EMDR therapy would be effective in treating the “everyday” memories that are the reason people have low self-esteem, feelings of powerlessness, and all the myriad problems that bring them in for therapy. Over 100,000 clinicians throughout the world use the therapy and millions of people have been treated successfully over the past 25 years.” (www.emdr.com)

We know that EMDR is helpful for many people experiencing PTSD symptomology which may include symptoms of anxiety, depression, anger, grief and low self-worth, but what is it exactly? Dr. Francine Shapiro, the creator of EMDR, reports walking through the park one day and observing that some disturbing thoughts and stress reactions she was having seemed to suddenly dissipate while her eyes inadvertently swept back and forth. This experience led her to coin the term bilateral stimulation. On a basic level bilateral stimulation means alternating activation between the two hemispheres of the brain. This can be done through eye movement as well as tactile or auditory stimulation. Through the combination of bilateral stimulation and elements of cognitive behavioral therapy, EMDR can often help individuals process their trauma to resolution and release the overwhelming negative emotions, sensations, and cognitions attached to the memory. 

According to the EMDR Institute,

“After the clinician has determined which memory to target first, he or she asks the client to hold different aspects of that event or thought in mind and to use his or her eyes to track the therapist’s hand as it moves back and forth across the client’s field of vision.  As this happens, for reasons believed by a Harvard researcher to be connected with the biological mechanisms involved in Rapid Eye Movement (REM) sleep, internal associations arise and the clients begin to process the memory and disturbing feelings and likely moving the memory into a different part of the brain by activating channels of associations between memories. In successful EMDR therapy, the meaning of painful events are transformed on an emotional, cognitive, and somatic level.  For instance, a rape victim shifts from feeling horror and self-disgust to holding the firm belief that, “I survived it and I am strong” and when they scan their body the body agrees with that statement. Unlike talk therapy, the insights clients gain in EMDR therapy result not so much from clinician interpretation, but from the client’s own accelerated intellectual and emotional processes.  The net effect is that clients conclude EMDR therapy feeling empowered by the very experiences that once debased them.  Their wounds have not just closed, they have transformed. As a natural outcome of the EMDR therapeutic process, the clients’ thoughts, feelings and behavior are all robust indicators of emotional health and resolution—all without speaking in detail or doing homework used in other therapies.” (www.emdr.com)

This does not mean that the individuals forget their trauma, but by being able to process the trauma in a safe environment, individuals often feel as if the trauma has less power over them and that the traumatic experience feels more securely placed in the past. This can allow the person to live more in the present moment unburdened by pervasive negative cognitions relating to the self.  

Before any type of trauma processing, be it through EMDR or through the creation of a trauma narrative, it is important to make sure that the individual feels regulated and resourced enough to tolerate this exposure. For this reason EMDR protocol also includes many resourcing strategies such as safe place instillation, grounding exercises, and resource enhancement techniques. This can also incorporate other forms of resourcing and coping skills training such as diaphragmatic breathing, progressive muscle relaxation, mindfulness techniques, essential oils, biofeedback, and expressive arts to meet each individual client’s need.

To learn about other types of techniques in counseling check out our blog post http://compasspaducah.com/blog/2018/9/26/questions-about-therapy-part-1-what-is-a-therapeutic-technique

If you are interested in learning more about EMDR or receiving EMDR therapy for yourself or a loved one please contact Jill Terhune, Ed.S., L.P.C.C. at Compass Counseling at 270-777-4490.

References

Van Der Kolk et al., B. (2007). A Randomized Clinical Trial of Eye Movement Desensitization and Reprocessing (EMDR), Fluoxetine, and Pill Placebo in the Treatment of Posttraumatic Stress Disorder: Treatment Effects and Long-Term Maintenance. Journal of Clinical Psychiatry68,

Force, the T., DSM-IV, Frances, A., & Association, the A. P. (2000). Diagnostic and statistical manual of mental disorders DSM-IV-TR                                                          (4th ed.). Washington, DC: American Psychiatric Association.

www.emdr.com

                                                                                    

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Back to School Anxiety

“Back to school”…the dreaded 3 word phrase that for many parents conjures up images of alarm clocks sounding and frantic mornings, shopping carts full of school supplies, backpacks, lunch boxes, etc.  

Or perhaps you are one of the lucky ones who loves shopping for crayons and prepares for the new season ahead with enthusiasm.  Parents don’t all feel the same way about the end of summer and of course, kids also approach the start of a new school year differently.  If your child shows signs of being anxious about the new year here are a few tips to help.

1)  Take advantage of school orientation sessions.  

It helps the child to see the classroom(s) and meet the new teacher.  Be sure to tell your child it’s ok to ask questions.  Model that yourself by asking the teacher questions about the daily routine and special activities.  Walk the path from the classroom to the bus line or pick-up area with your child.  

2)  Teach or practice social skills a week or so before school starts.  

Does your child feel comfortable greeting people and introducing himself?  Go over topics like taking turns, using table manners, and having empathy for other students.  Don’t be tempted to rush in to help your child with every situation, but teach them the skills they need so they build mastery and self-confidence.  

3)  Reassure your child that the things that are important to him are important to you

Hug your child before and after school, ask about their highs and lows from the day, ask who they ate lunch with and who they played with at recess.  You are their safety net, and not all children will share openly, but it’s up to parents to take the lead and show interest in the everyday stuff. It strengthens your bond when they share the details of their days. When they get older they will be less likely to pull away if communication patterns are already strong. 

4)  Contact your school guidance counselor.

If there have been any changes in the family over the summer make the school counselor aware of them. If your child is anxious about the start of school, ask the counselor to allow him to come by the office for a short break or even call you from the office during lunch if the child needs reassurance during the day.  If your child does not adjust to the change within 5-6 weeks consider play therapy after school.  There are tools kids can learn through play therapy sessions that allow the child to express their emotions and build effective coping skills.  

5)  Give kids opportunities for exercise and fun after school.  

The school day is rigorous for early Elementary aged children, and there aren’t enough opportunities for them to be active.  Encourage outside play time or sports for fun (rather than competition) for physical and mental health benefits.  Exercise promotes healthy brain development and decreases symptoms of anxiety in children. 

6)  Ensure your child is getting proper sleep and nutrition. 

Sleep and nutrition are vital to your child’s development.  Seven to ten days before the start of school begin implementing a nightly routine to help your child relax before bed.  He should get to bed early enough that he can wake up to his alarm with sufficient time to get ready for school and have a healthy breakfast. Call your child’s physician if you need guidelines on the amount of sleep needed for his age.  

 

 

 

 

Marriage Insurance...Premarital Counseling

What if there was an insurance policy that you could take out to reduce the potential of divorce by 30%.  Is this an investment that you would make or encourage your children or grandchildren to make? Premarital counseling can help you prepare better for a lifelong relationship.  As certified Prepared/Enrich facilitators, we are trained specifically to help couples assess where they are, expose idealism, and build confidence about their future. 

Here is a brief description of the program from the Prepare/Enrich website:

“Prepare/Enrich has helped millions of couples prepare for marriage.  PREPARE/ENRICH is the leading relationship inventory and skill-building program used nationally and internationally. Built on a solid foundation of 35+ years of research, it has been shown to significantly improve a couple’s relationship. The PREPARE/ENRICH online assessment is customized to a couple’s relationship stage and structure and provides certified facilitators with a detailed report on the couple’s strength and growth areas.”

When a couple calls to schedule for premarital counseling and choose the options for the assessment including the standard version, or Biblical version, they will receive a link to an online assessment that each person will complete prior to their first session with the therapist.  Upon completion of the individual assessments the couple’s trained therapist will receive and interpret the report for Prepare/Enrich and create a customized experience for each couple based on their strengths and potential areas of growth.  

When the couple arrives for their first appointment, their therapist has reviewed their customized assessment and is ready to work with that couple on seeing more than the marriage fantasy.  The pre-marital sessions will focus on strengths and provide the couple with a clear picture of how to work on the parts of their lives that matter the most to them. 

Our goal at the end of your premarital education is to help prepare you for a more successful marriage.  You will learn how to identify your strengths, learn how to have conversations about the important things in your lives, and improve your relationship skills.   

If you would like more information on Premarital Counseling at Compass Counseling please call 270-777-4490 in Paducah or 270-215-4000 in Owensboro.   You can also visit us on Facebook @mycompasscounseling for upcoming events and office information.

Loss – Not Just Something You “Get Over”

Processing Grief in a Healthy Way

Emotions of grief may be triggered by the death of a loved one, the crumbling of a marriage, the passing of a pet, or a broken relationship, just to name a few. It is good and natural that we feel grief through these life circumstances. To think that over time we can just “get over” it is misguided. 

What Grief Looks Like

Everyone processes grief differently. We may experience difficulty concentrating, anger, guilt, withdrawal from others, sleep disturbances, irritability, intense sadness or tears, numbness, apathy, loneliness, listlessness, depression, and the list goes on. Sometimes our behaviors seem so irrational that we feel like we are losing it. Often we can be afraid to face our grief because we are afraid if we open that door, the tears or anger will never stop. This is where it is beneficial to let others help us through the grieving process. 

If may feel overwhelming and intense, but it is important to remember that these intense feelings are temporary and that acknowledging our feelings will bring about resolution quicker than trying to stop them.

Helping Ourselves During Grief

You have heard it said, “Time heals all wounds.” This is simply not the case. If we do not allow ourselves to grieve in a healthy manner, those wounds may never heal fully. It is important to accept the finality of the loss, acknowledge and release the depth of emotion we feel, adjust to our new life without that person, object, position or experience and to say goodbye. 

Here are some practical ways we can help ourselves in the midst of grief:

  • ž Give plenty of time to process

  • ž Expect decreased efficiency and consistency

  • ž Avoid taking on added responsibilities or making major life decisions for a time

  • ž Talk often of memories and grief

  • ž Kindly accept help when offered

  • ž Keep healthy diet and sleeping patterns

  • ž See a counselor

  • ž Exercise

  • ž Journal

  • ž Read books about grief

  • ž Allow ourselves to enjoy good times free of guilt

  • ž Pray

  • ž Speak to a spiritual leader

  • ž Plan for special days or holidays as these can be especially difficult

  • ž Do something to help someone else

  • ž Find a grief support group locally or online

Having a good support system is helpful in this process, but often seeing a counselor will help us to sort through thoughts and feelings in a systematic way. Grief counseling can help us:

  • ž Understand the normal stages of grief

  • ž Accept loss

  • ž Work through the normal process of grieving by allowing a safe place to work through feelings

  • ž Focus on specific areas where coping is difficult

  • ž Identify strategies and behaviors to help you cope

  • ž Find comfort in positive memories

We don’t have to go it alone. There is help if we are willing to reach out.  If you or someone you love is struggling with loss, contact our office to make an appointment.  For our Paducah office call 270-777-4490 for the Owensboro location call 270-215-4000.

 

 

Concierge Counseling and Why You Need It

I know, you get it. We all have struggles, and may times would love to talk to someone about those struggles. Maybe it’s major depression, or anger, or relationship struggles, or maybe it seems relatively minor to you, like a little anxiety, but you know you need to talk about it. 

But you work a busy schedule. Maybe you have a full time job and 3 kids you have to get to ball games. How in the world will you find the time to see a counselor about your struggles? Most counselors work 9-5 just like you do. It’s easy to put our “stuff” on the back burner to deal with later when life slows down. But let’s be honest. Those struggles don’t just go away because you don’t have time to deal with them. And if you wait until “life slows down”, the window of opportunity to work through those struggles may be past. 

So what is a person to do? Enter Concierge Counseling. Don’t know what that is? Keep reading. 

Concierge counseling is where the counselor comes to you. Sounds pretty great, right? Everyone these days seems to have busy schedules, so this is a way to help more people on your timetable. That might be after work hours, or even on your lunch break. These sessions can be longer, with ultimate customization to meet your goals more efficiently. Keep in mind that this type of counseling is not covered by insurance, which also means you will not need a diagnosis or referral.

Benefits of Concierge Counseling

Convenience

You don’t need to get in the car and brave the rush hour traffic to get to your therapist’s office, or worry about where to park. This lessens the amount of time you have to be away from work or your family. You choose when is the best time to meet, and for how long.  

Real Life Problem Solving

Often the best results come when you apply the skills you learned in a session to your daily life. This can be easier to do when your sessions happen in your natural environment where you are experiencing the problems.

Private and Relaxing Environment

Because the therapist comes to you, you have the freedom to choose the location that is most comfortable to you. Whether that is home, your office, or a park, the goal is to have a safe environment where you feel relaxed and free to talk. This also provides increased confidentiality. 

This is a unique service that is gaining popularity across the nation. You may be interested in this service if:

  • ž You have extensive trauma work you want to accomplish. We can meet several times a week which can help the process move faster and help you heal and feel better sooner.

  • ž You value your emotional health and the benefits of reducing the negative effects of anxiety and depression and want to create and maintain positive relationships.

  • ž You don’t want to be labeled with a psychiatric diagnosis

  • ž You don’t want a mental illness diagnosis to follow you throughout your life.

  • ž You want your personal history to remain confidential.

  • ž You want the power to choose your own therapist instead of being limited to a list of names on an insurance company’s list.

If you would like more information call our Paducah office at 270-777-4490 or the Owensboro location at 270-215-4000.

 

Anxiety & It’s Subtle Manifestations

You probably know friends or relatives who talk about their stress or anxiety levels, or may be taking a medication to help keep their anxiety in check. Experiencing occasional anxiety is a normal part of life. It’s such a common word in our culture today that it’s tempting to brush it off and think it’s not a big deal. However if ongoing, it can become debilitating if not dealt with. 

We tend to think that anxiety is just about being fearful, or feeling overwhelmed or nervous. But there are a lot of symptoms that can signal a struggle with anxiety. 

 

  • ž  Belching
  • ž Blushing
  • ž Breathing Difficulties
  • ž Chest Pain
  • ž Chills
  • ž Concentration Problems
  • ž Cough
  • ž Difficulty Speaking
  • ž Digestion Issues
  • ž Dizziness
  • ž Feeling ill
  • ž Feeling Shaky
  • ž Headaches
  • ž “Heart Attack Symptoms”
  • ž Heart Pounding/Palpitations
  • ž Insomnia/Drowsiness
  • ž Lack of Air
  • ž Lightheadedness
  • ž Low Energy
  • ž Muscle Tension/Sore Muscles
  • ž Nausea
  • ž Shallow Breathing
  • ž Sweating
  • ž Tiredness
  • ž Yawning

These are the most common anxiety symptoms, aside from the more obvious feelings of fear and overwhelmed. Anxiety is sometimes called “The Great Imitator” because of its ability to mimic other health conditions. If you have these symptoms, it does not necessarily mean you have anxiety, but if you do have anxiety, you are likely familiar with some of these symptoms. 

When it comes to treating anxiety disorders, research shows that therapy is usually a part of the most effective options.  Therapy can help you uncover the underlying causes of your worries and fears; learn how to relax; look at situations in new, less frightening ways; and develop better coping and problem-solving skills. Therapy gives you the tools to overcome anxiety and teaches you how to use them.

If you are experiencing anxiety, contact our office to make an appointment.  For our Paducah office call 270-777-4490 for the Owensboro location call 270-215-4000.