Better Mental Health: Princeton Counseling Service

Professional, caring counselors for the challenging times in your life.

What No One Tells You About Therapy (But Should!)

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It is said we fear the unknown, which is why many people shy away from receiving therapy. It can be intimidating walking into your therapist’s office for the very first time, not knowing what to expect.

On the flip side, some people assume they know everything about therapy and are then quite surprised when receiving treatment.

The thing is, though therapy is not as stigmatized as it once was, it is still not talked about in most social circles. And so many people have the wrong ideas about it. If you’ve been considering seeking help from a mental health professional, you most likely have some questions as well.

With that in mind, here is what no one tells you about therapy – but should!

It’s Not Like on TV

Pop culture would have you believe the minute you step foot into a therapist’s office, he or she will have you looking at Rorschach tests and talking about your dreams within minutes.

While these approaches can be used in therapy, they more than often are not. Dream interpretation can come up, but typically only if the client wants to discuss an interesting or disturbing dream they had.

Also, many people think the entire session is devoted to discussing your early childhood years and the effect your parents have had on your life. While many therapists will want to get a history on you to uncover specific behavioral patterns and emotional memories that have helped wire the brain, the idea of therapy is NOT to blame your parents for all of your current troubles.

You Won’t Feel Better Immediately

Though the end goal of therapy is to create better habits and behaviors that lead to creating a happy and fulfilling life, the process of getting there will sometimes be uncomfortable. It is unrealistic to expect you will feel better immediately. Therapy takes time and commitment.

You Have to Want to Change

You can seek advice from a nutritionist and personal trainer who will give you the tools to get fit and healthy. But if you don’t take their advice and you don’t do the work, you won’t see results.

The same is true for therapy. Your therapist will be gentle and kind and go at a pace that feels comfortable for you, but ultimately you have to want to get better. It takes work from you to get there. And the way people get better is to face their own behaviors, recognize the patterns, and make healthier choices. But don’t worry, your therapist will be there with you every step of the way, cheering you on.

Therapy isn’t magic, but it does provide you with the tools for lasting change.

If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: General

Top 5 Ways to Reduce Anxiety

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It’s rare that any of us will get through life without experiencing anxiety at some point. But some people have the burden of dealing with anxiety on a daily basis. Whether it’s over something big or insignificant, anxiety stops us from living a normal life full of joy and potential.

Here are 5 ways you can begin reducing your anxiety:

1. Recognize You Are in Control

When you are in the grips of anxiety, it feels very much like it has total control over you. But the reality is, you are in control. While external events can trigger our emotions, ultimately, we have the choice whether we feel those emotions or not. So the good news is, you don’t have to suffer with anxiety, you simply have to decide to show it who’s really boss.

2. Diaphragmatic breathing

This physical strategy is very helpful to relax in stressful situations. While breathing, focus on breathing into the belly while keeping your shoulders down and relaxed. As opposed to expanding your chest, focus on letting your abdomen expand while inhaling.

3. Move Your Body

Exercise is a great way to alleviate the muscle tension that goes along with chronic anxiety. Plus, exercise releases feel good chemicals in your body like serotonin. But don’t sweat it, you don’t have to do a grueling workout at the gym to gain these benefits. Just a half hour a day of walking, biking, swimming or yoga can significantly help reduce your anxiety.

4. Start a Gratitude Journal

Get into the habit of writing down three to five things you are grateful for each night before retiring. This is a simple way to train your mind to focus on all of the good that surrounds you.

5. Speak with a Professional

The cure for any physical or psychological ailment is to get to the root cause of it, not simply manage the symptoms. A therapist can help you access your inner world to uncover what is triggering your fear and also offer coping tools and strategies.

If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: Anxiety

How to Help a Loved One Suffering from Depression

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Watching a loved one suffer from depression is incredibly difficult. All you want to do is help them feel better. But when it becomes obvious you can’t take their pain away, you can become frustrated.

As a friend or family member of someone suffering from depression, it’s important to remember that your loved one is dealing with a real medical condition and you are, most likely, not equipped to handle their recovery alone.

Having said that, there are things you can do to support your loved one and help them on their journey back toward health and happiness.

Understand Treatment is Key

As we mentioned, depression is a medical condition and it requires treatment from a professional therapist. Do not try and take on someone’s depression by yourself. Yes, lend support, care, and compassion, but understand that they will need medical treatment, just as they would if their leg was broken. If they themselves do not recognize how important treatment is, do your best to help them understand.

Be Vocal

Often loved ones suffering from depression are the topic of conversation, but not part of it. It’s not enough to talk to other family members and discuss how concerned you are about your sister or uncle, let your sister and uncle know you see them suffering and you’re there for support. Offer to drive them to therapy or simply lend an ear. Those suffering from depression often feel lonely and isolated, so reach out as best you can.

Help Them Stay Part of the World

Those suffering from depression typically lose interest in activities they once found enjoyable. You can help your loved one by getting them active and part of the world once more. The key here is to be patient and stay committed. You can’t force your loved one to take you up on an invitation. Don’t bully them, just encourage them as best you can. Should they say “no” to your invite 50 times, don’t give up on them. Be patient, stay committed, and continue to extend your hand. Through weekly treatment they will eventually come around and say “yes.”

Get Educated

One of the best things you can possibly do to support your loved one who is suffering from depression is to learn as much about the condition as you possibly can. It’s a good idea to speak with their therapist to get recommendations of resources that will help you learn more.

Watching a loved one suffer from depression is not easy, but knowing there are ways you can help them will lighten the load for you both.

If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

Filed Under: Depression

Our New Website

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Welcome to Better Mental Health’s new website. We trust you will find it helpful and easy to navigate. We will be adding more specific content to our blog as time goes on. Thanks for visiting us and we hope to be speaking with you soon.

Filed Under: Uncategorized