Tag Archives: mental health

Debunking Myths: common misconceptions about therapy and mental health.

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Therapy and mental health have long been surrounded by myths and misconceptions that can create unnecessary barriers for those seeking support. Let’s take a moment to clear up some of the most common ones:

1. Myth: Therapy is only for people with severe mental illness.
Reality: Therapy is for anyone who wants support, growth, or a better understanding of themselves. You don’t have to be in crisis to benefit from therapy. It can help with stress, life transitions, personal development, or simply having a safe space to process your thoughts and emotions.

2. Myth: Talking about problems will make them worse.
Reality: Avoiding problems often gives them more power over your life. In therapy, talking about your challenges in a structured way with a trained professional can help you gain new perspectives, process emotions, and develop effective coping strategies.

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3. Myth: Therapists just listen and nod.
Reality: Active listening is an essential part of therapy, but it goes beyond that. Therapists provide personalized tools, techniques, and insights to help you navigate challenges. Sessions may involve problem-solving, skill-building, and actionable steps toward your goals. At times, simply listening can be the focus, as voicing stress aloud can activate different internal processes, helping the subconscious connect dots and allowing the body to release physical tension. Sessions can involve problem-solving, skill-building, and creating actionable steps to help you achieve your goals.

4. Myth: Therapy is too expensive.
Reality: While therapy can be a financial investment, many insurance plans cover mental health services, making therapy more accessible. Additionally, some therapists offer sliding scale fees, and community organizations may provide low-cost or free services.

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5. Myth: You have to share everything right away.
Reality: Therapy progresses at your pace. You don’t have to dive into your deepest struggles immediately. A good therapist will create a safe and supportive environment, allowing you to open up as you feel comfortable.

6. Myth: Needing therapy means you’re weak.
Reality: Seeking therapy takes strength and self-awareness. It’s a proactive step toward personal growth and well-being, not a sign of weakness.

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7. Myth: Therapy guarantees quick results.
Reality: Therapy is a process that takes time and effort. While some people may see improvements quickly, others might need more time to work through their challenges. It’s important to have realistic expectations and trust the journey.

8. Myth: Medication is the only solution for mental health issues.
Reality: Medication can be helpful for some people, but therapy is an effective standalone or complementary treatment for many mental health concerns. It’s about finding the right approach for your unique needs.

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9. Myth: Therapists will tell you what to do.
Reality: Therapists don’t give orders or make decisions for you. Instead, they help you explore your options, clarify your values, and empower you to make choices that align with your goals.

10. Myth: Therapy is a lifetime commitment.
Reality: The length of therapy varies depending on your needs and goals. Some people attend for a few sessions to address a specific issue, while others find ongoing therapy helpful for long-term support and growth.

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11. Myth: Therapists will never discharge clients just to make money.

Reality: if you feel therapy is no longer necessary or if you disagree with your therapist, it’s important to speak up and have an open conversation. If your concerns are more situational and not clinically driven, coaching might be a better fit for you.

By debunking these myths, we can better understand the value of therapy and mental health care. If you’ve been hesitant about starting therapy due to any of these misconceptions, know that you’re not alone—and help is available when you’re ready.

The Pros and Cons of AI Therapy Programs vs. Professional Therapy: Navigating the Modern Mental Health Landscape

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The emergence of artificial intelligence (AI) therapy programs has revolutionized access to mental health care, offering a variety of convenient, low-cost, and on-demand options. However, as with any innovation, there are both benefits and risks associated with these technologies. Understanding the distinctions between AI therapy and professional, human-delivered therapy is crucial when deciding which route is best for your mental health journey.

Positives of AI Therapy Programs

  1. Accessibility: AI therapy apps exist that are available 24/7, making mental health support accessible to people with demanding schedules or those living in remote areas- a few popular wellness apps with some guided meditation are Headspace (with Ebb an AI mental health companion) and Calm.
  2. Affordability: Traditional therapy can be expensive, and AI therapy programs offer a cost-effective alternative, with many providing free or low-cost services.
  3. Stigma Reduction: Engaging with an AI program can feel less intimidating for those hesitant to speak to a human therapist due to stigma or fear of judgment.
  4. Immediate Support: AI tools provide instant responses, which can be especially valuable in moments of distress or when waiting for a professional appointment.
  5. Data-Driven Insights: Many AI apps track mood patterns, journaling entries, and behavioral trends, offering users valuable insights into their mental health over time.

Negatives of AI Therapy Programs

  1. Lack of Nuance: AI lacks the emotional intelligence and nuanced understanding of human emotions that a professional therapist brings to the table. It can misinterpret context or fail to provide personalized support for complex issues.
  2. Limited Scope: While AI can be effective for mild to moderate mental health challenges, it is not equipped to handle severe mental illnesses, crises, or trauma work.
  3. Privacy Concerns: Users may be uncomfortable with the potential misuse of sensitive data, as not all AI programs guarantee robust privacy protections.
  4. Risk of Dependency: Relying solely on AI programs may delay seeking professional help, potentially exacerbating underlying issues that require human expertise.
  5. Ethical Limitations: AI cannot replicate the therapeutic alliance—the trust, empathy, and collaboration—that is central to effective therapy.
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Positives of Professional Therapy

  1. Human Connection: Therapists bring empathy, cultural competence, and lived experience, creating a safe and supportive space for clients.
  2. Tailored Interventions: Professionals are trained to assess and adapt their methods to suit individual client needs, providing personalized care.
  3. Ethical Accountability: Licensed therapists adhere to strict ethical guidelines and confidentiality standards, ensuring client safety and trust.
  4. Comprehensive Treatment: Therapists can address complex and severe issues, such as trauma, personality disorders, and crises, that AI tools are not designed to handle.
  5. Therapeutic Relationship: A strong therapeutic alliance is often a key predictor of successful outcomes in therapy.
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Negatives of Professional Therapy

  1. Cost: Therapy can be expensive, and not all insurance plans provide adequate coverage for mental health services.
  2. Availability: Long wait times and therapist shortages can delay access to care, particularly in underserved areas.
  3. Convenience: Scheduling and attending sessions may be challenging for those with busy lives or limited transportation options.
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Dangers of Relying Solely on AI Therapy

  1. Misinformation: Without proper regulation, some AI programs may provide advice that is inaccurate or harmful.
  2. Insufficient Crisis Management: AI tools are not equipped to handle emergencies, such as suicidal ideation, leaving users vulnerable during critical moments.
  3. Overgeneralization: AI programs operate on algorithms and patterns, which may oversimplify or misunderstand individual experiences.
  4. Caution with Specialized Therapies: Therapies such as EMDR (Eye Movement Desensitization and Reprocessing), brainspotting, and other trauma-focused techniques require a therapist with specialized training and licensure. Attempting these therapies through AI tools or without a trained professional can be harmful, as they often involve processing deep emotional and psychological pain. The lack of a qualified therapist to guide and ensure safety could lead to retraumatization or ineffective treatment.

Striking a Balance

While AI therapy programs offer a helpful supplement to traditional therapy, they should not replace the expertise and relational depth provided by a licensed therapist. For those considering AI tools, these programs can be a stepping stone toward professional help or a complement to ongoing therapy. However, individuals with severe mental health challenges should prioritize seeking care from qualified professionals.

Ultimately, the decision between AI and professional therapy depends on individual needs, circumstances, and preferences. A hybrid approach—using AI for self-management and a therapist for deeper work—may offer the best of both worlds for many people navigating their mental health journey.

Art as a Tool for Boundary Setting and Self-Care

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Using Art as a Tool for Boundary Setting and Emotional Growth

Art offers an incredible medium for self-expression, and its benefits extend far beyond creativity. One unique application is using art as a tool for boundary setting, helping individuals visually communicate their need for space and protection. By engaging in creative practices, people can explore their inner worlds, strengthen their emotional resilience, and gain insights into their personal and relational dynamics.

Art and Boundary Setting: A Visual Affirmation

Setting boundaries is an essential act of self-care, yet many struggle to articulate their needs verbally. Art provides a powerful alternative, allowing individuals to express their boundaries symbolically. For example, creating a piece of art that represents your personal space—perhaps using circles to signify protection or specific colors to evoke calmness and strength—can serve as a visual affirmation of your right to emotional safety. Displaying this piece in a prominent place can act as a daily reminder of your commitment to self-care and the importance of maintaining healthy boundaries.

In intuitive art workshops led by licensed professionals, participants can explore this concept further. Guided prompts might include creating an artwork that visually maps out personal space or depicts the emotional energy they want to preserve. These exercises encourage self-awareness and foster a sense of empowerment in protecting one’s emotional well-being.

The Link Between Color Therapy and Mood Regulation

Colors play a crucial role in shaping our emotions and mental states. By consciously integrating color into their artwork, individuals can influence their mood and energy levels. For example, blue is known for its calming properties, red can energize and invigorate, and yellow often evokes happiness and optimism.

In workshops or personal practice, participants might be encouraged to create a color-focused piece of art based on how they wish to feel. For instance, someone seeking tranquility might explore shades of blue and green, layering these colors in abstract patterns to evoke a sense of calm. This intentional use of color not only enhances the artistic process but also provides a tangible way to regulate emotions and improve mental clarity.

Exploring Family Dynamics Through Art

Art can also serve as a safe medium for navigating complex family relationships. When words fail, creating artwork can help individuals express unspoken feelings and gain new perspectives. For example, participants might be guided to create a piece that symbolizes their relationship with a family member, focusing on the emotions involved rather than the physical likeness. A bridge, for instance, can serve as a metaphor—symbolizing whether a relationship feels sturdy, supportive, and connected, or if it seems fragile, broken, or in need of repair.

This process allows for a nonverbal exploration of family dynamics, helping individuals uncover underlying patterns and emotional truths. In a supportive workshop environment, participants can reflect on their creations and, with the guidance of a licensed professional, explore pathways to healing and improved communication.

Reframing Identity Through Art: From ‘Stuck’ to ‘Evolving’

Life transitions often challenge our sense of self, leaving us feeling stuck or uncertain. Art provides a powerful way to reframe identity, offering a visual representation of personal growth and transformation. Participants might be encouraged to create a piece that reflects their current stage in life and their aspirations for the future.

For example, someone transitioning into a new career might use bold, dynamic shapes to represent growth and exploration, while softer, interconnected forms could symbolize relationships and stability. This exercise not only fosters self-awareness but also inspires a sense of agency and optimism about the future.

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Creative Mindfulness: Opening the Subconscious

In these workshops, mindfulness practices often play a key role in preparing participants for the creative process. Incorporating creative mindfulness techniques—such as focusing on textures or allowing the hand to move freely—helps participants connect with their subconscious mind. Humor is sometimes used to break the ice and ease expectations, creating a welcoming space where individuals feel comfortable exploring their inner worlds.

By combining mindfulness with artistic expression, participants can dissolve emotional barriers, gain clarity, and embrace their authentic selves.

Investing in Your Emotional Growth

While the financial cost of professionally guided workshops may be higher than self-guided efforts, the benefits are trans-formative. Led by licensed professionals, these sessions offer expert guidance, tailored prompts, and a supportive community environment. Participants often leave not only with a finished piece of art but also with a deeper understanding of themselves and actionable tools for personal growth. However with personal growth, it’s essential to recognize that exploring the subconscious can evoke strong and sometimes unexpected feelings. This is where the support of a trained art therapist becomes invaluable. Art therapy offers a unique and safe space to navigate these emotions and vulnerabilities. A skilled art therapist can guide you through the process of self-expression, helping to uncover and process deep feelings that may arise, ensuring that you have the tools and support to handle what comes up in a healthy, manageable way.

Whether you’re looking to set boundaries, navigate family dynamics, or reframe your identity, using art as a tool for emotional exploration offers a path to healing and empowerment. These workshops provide a structured yet creative environment for uncovering insights and fostering lasting change, making them a valuable investment in your well-being.

Creating Your ‘Future Self’ Through Vision Boards and Art

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Creating Your ‘Future Self’ Through Vision Boards and Art

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The power of vision boards and symbolic art goes beyond simply setting future goals — it’s about aligning with the emotions you want to experience in your ideal life. By visually representing your aspirations, you make abstract desires tangible and more achievable. Whether through collages, drawings, or mixed media, these creative tools offer a unique way to connect with your ‘future self.’

Imagine placing your dreams onto a board or canvas and allowing your imagination to shape a version of yourself that you’re excited to become. This process can be both empowering and motivating, as it clarifies what you want to manifest and helps you focus on taking actionable steps toward that future.

An alternative to using a vision board or canvas is creating a visual journal. This method allows for greater flexibility and personal exploration as you craft different pages to represent various aspects of your life. Each page can be dedicated to different moments, emotions, concerns, or goals, using a mix of media such as collage, drawing, painting, photography, and even writing. By incorporating different types of materials and techniques, you can express the complexity of your journey, creating a dynamic and evolving record of your personal growth. A visual journal offers a unique space to reflect on progress, address challenges, and keep track of your goals, all while providing a rich, creative outlet for self-expression and transformation.

Advanced Approaches with Art Therapy & Creative Mental Health

Empowerment Through Creativity: Art can be a powerful tool for empowerment, especially for those dealing with difficult emotions. By engaging in creative expression, individuals can gain a sense of control over their feelings, transforming negative experiences into something positive and meaningful. Art therapy allows clients to re-frame their emotional struggles, using their creativity to overcome challenges.

Symbolism as Healing: One of the most profound elements of art is symbolism. Through art therapy, clients can represent their internal world with symbols — whether it’s through colors, shapes, or figures — and explore what those images mean. This process can be an insightful way to understand both unconscious struggles and aspirations, helping to identify key emotional hurdles and providing a roadmap for healing.

Holistic Integration: Art therapy isn’t just a standalone technique; it complements traditional forms of therapy like talk therapy. By integrating creative practices — such as creative writing, dance, or music — alongside conventional therapeutic methods, individuals are given alternative ways to express and process emotions. This holistic approach helps to tap into a deeper layer of self, offering a fuller, more balanced path to mental wellness.

Self-Discovery & Personal Growth: Creativity is a tool for self-discovery. Through the process of making art, individuals can tap into their unconscious mind and uncover hidden thoughts and feelings. This journey of exploration offers a fresh perspective on their life situation and helps them develop new ways of seeing themselves and their potential.

Self-Expression Without Words: For some, emotions are difficult to articulate verbally, especially when they are intense or traumatic. Art offers a non-verbal means of expression, allowing individuals to communicate their feelings without having to put them into words. This method provides a safe space for individuals to explore and release emotions that may otherwise feel too overwhelming to express in conversation.

By combining the power of vision boards, visual journals, and art therapy, individuals can create a tangible connection to their goals and emotions, ultimately paving the way for a future filled with growth, healing, and self-discovery. Through these creative tools, they can gain a deeper understanding of themselves and embark on a journey toward becoming their ‘future self.’

How to Start the Search for a Therapist During the Holidays

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“…the sole purpose of human experience is to kindle a light in the darkness of mere being.”

–Carl Jung

One of the most popular statements I see in online discussion boards, or get asked is “How do I find help?”

The holiday season can be a time of joy, connection, and celebration—but it can also bring stress, grief, or feelings of loneliness. For many, the added emotional weight of the season serves as a reminder to seek professional support, such as starting therapy. However, the process of finding a therapist, especially during the busy holiday season, can feel overwhelming.

The good news? Taking the first steps to find a therapist during this time is achievable with a bit of planning and patience. Here’s a guide to help you navigate the process.

1. Reflect on Your Needs

Before beginning your search, take time to identify what you’re looking for in therapy:

  • What’s bringing you to therapy? Are you dealing with holiday-related stress, anxiety, grief, or long-term concerns?
  • What type of support feels right? Do you prefer individual, couples, or family therapy?
  • Do you have specific preferences? Consider factors like the therapist’s gender, age, cultural background, or approach to therapy.

This self-reflection will make it easier to narrow down your options and find someone who aligns with your goals.

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2. Start with Your Insurance or Budget

If you have insurance, check your provider’s directory for in-network therapists. Many insurance companies offer online search tools that let you filter by location, specialization, and language. Your insurance card may have a client portal website listed on the card, or has been sent to the email on file after you signed up, where it lists your benefits. Otherwise there will be a number to call and they can assist you further.

If you’re paying out-of-pocket and have a tight budget or are in a difficult financial place,

  • Look for sliding-scale therapists who adjust fees based on income.
  • Use platforms like Open Path Collective, which connects individuals with affordable therapy options.

If you are seeking to not use insurance, you can ask providers if they have a cash rate, the provider may still want to verify that your insurance will allow you to opt out – as not all insurances will allow you to.

If you find an Out of Network provider – you can talk to your insurance regarding “out of network benefits”. some will accept a “superbill” a special reciept stating the services and amount you paid, and may or maynot reimburse you all or some of the session cost.

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3. Use Online Directories

Online directories make it easy to search for therapists by specialty, location, and availability. Some popular platforms include:

  • Psychology Today: Offers a comprehensive directory with filters for various needs.
  • Mental Health Match: A comprehensive directory that will allow you to fill out a survey and match you with providers matching those needs.
  • MdLive or Teladoc: Connects you with online therapists or medical doctors for virtual sessions.

These tools often include therapist profiles, so you can learn more about their approach and expertise before reaching out.

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4. Leverage Word of Mouth

Sometimes, the best recommendations come from people you trust. If you’re comfortable, consider asking friends, family, or colleagues if they know of a therapist they recommend.

Alternatively, your primary care physician, clergy member, or school counselor may have a list of local therapists or resources to share.

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5. Be Patient with Holiday Schedules

Therapists often experience higher demand during the holidays and may have limited availability due to travel or personal commitments. If you can’t schedule an appointment immediately:

  • Ask to be waitlisted: Many therapists maintain cancellation lists and can fit you in sooner if a spot opens.
  • Book for January: Starting therapy in the new year can still set you up for a strong start.
  • Consider interim support: Hotlines or crisis chat services can provide immediate assistance while you wait.
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6. Prepare for Your First Contact

Once you’ve identified potential therapists, reach out by phone or email. Be prepared to share:

  • A brief summary of why you’re seeking therapy.
  • Your preferred schedule and whether you need in-person or virtual sessions.
  • Any questions about fees, insurance, or the therapist’s approach.

If you don’t hear back right away, don’t be discouraged—this can be a busy time of year for therapists. Following up after a few days is perfectly acceptable.

7. Explore Immediate Coping Strategies

While waiting for therapy to begin, consider other ways to support your mental health during the holidays:

  • Practice self-care: Engage in activities that relax and recharge you.
  • Set boundaries: Protect your time and energy by saying no to unnecessary obligations.
  • Seek support groups: Many communities offer holiday grief or stress management groups.

8. Give Yourself Grace

Starting the search for a therapist during the holidays can feel like one more thing on an already full to-do list. Remember: the fact that you’re taking steps to prioritize your mental health is a meaningful accomplishment in itself.

Even if you don’t find a therapist immediately, you’re laying the groundwork for healing and growth. Be kind to yourself as you navigate this process.

A Final Note

The holidays are a time of heightened emotion for many, but they can also be an opportunity to reflect on your well-being and take proactive steps toward care. Whether you start therapy now or prepare to begin in the new year, prioritizing your mental health is a powerful gift you can give yourself.

Have questions or need help getting started? Have any other directories to share? Let’s discuss in the comments!

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November: A Month of Mental Health Awareness and Compassion

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This year has flown by, and we are already mid November. November offers us a unique opportunity to reflect, raise awareness, and foster compassion. It’s a month dedicated not only to celebrating cultural and personal identity but also to recognizing the profound impact of mental health on our lives and communities. Let’s explore how November’s observances connect to mental health and why they’re so crucial in fostering understanding and support.

National Family Caregivers Month

Caregivers play a vital role in supporting loved ones, often at great emotional and physical expense to themselves. Many face burnout, stress, and isolation as they juggle their responsibilities. This month encourages us to honor caregivers by recognizing their challenges, offering resources, and ensuring they feel supported in their own mental health journeys.

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How You Can Help:

  • Offer a listening ear to a caregiver in your life.
  • Encourage them to seek respite care or counseling if needed.
  • Share resources like caregiver support groups and hotlines.
  • Be empathetic if they ask and do not follow through, the amount of responsibility they have felt for so long may be hard to see past.

National Diabetes Month

Living with diabetes is more than a physical health challenge—it also impacts mental health. The constant need for monitoring, management, and lifestyle adjustments can lead to stress, anxiety, and depression. For many, this journey highlights the intersection of physical and mental well-being.

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How You Can Help:

  • Learn about diabetes and the emotional toll it can take.
  • Support loved ones by encouraging healthy habits without judgment.
  • Advocate for better mental health resources in chronic illness care.

Native American Heritage Month

This month honors the history, culture, and contributions of Native American communities while acknowledging the systemic barriers they face. Generational trauma, health disparities, and a lack of access to mental health services are persistent challenges in these communities. Celebrating their resilience while advocating for equity is key.

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How You Can Help:

  • Educate yourself about Native American history and present-day struggles.
  • Support organizations providing culturally competent mental health care for Indigenous people.
  • Celebrate and amplify Native voices in your community.

Transgender Awareness Week (Nov. 13-19) & Transgender Day of Remembrance (Nov. 20)

Transgender individuals face unique mental health challenges, including discrimination, family rejection, and an increased risk of violence. Transgender Awareness Week highlights the need for understanding and advocacy, while the Transgender Day of Remembrance honors those lost to anti-transgender violence.

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How You Can Help:

  • Use inclusive language and respect people’s pronouns.
  • Advocate for trans-inclusive mental health policies.
  • Remember and honor trans lives by attending local or virtual events.

International Survivors of Suicide Loss Day (Nov. 23)

This day is a time for those who have lost someone to suicide to come together, share their stories, and heal. It underscores the importance of breaking the stigma around suicide and prioritizing mental health support for those left behind.

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How You Can Help:

  • Attend or promote events supporting survivors of suicide loss.
  • Familiarize yourself with resources like the American Foundation for Suicide Prevention.
  • Offer empathy and understanding to those who have experienced this loss.

Bringing It All Together

November reminds us that mental health is a shared responsibility. By acknowledging these observances and the people they impact, we can create a more empathetic and supportive world. Whether through learning, advocacy, or simply showing up for someone, every action matters.

Let this month inspire us to look out for each other and to prioritize mental health—not just in November, but all year long.

What are you doing to support mental health awareness this month? Share your thoughts and let’s keep the conversation going.

Most common mental health disorder is..

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Here is an interesting article regarding Anxiety disorders, affecting approximately 40 million adults aged 18 and older. I’ve summarized the article below, but feel free to jump right in an see the information it lists!

https://www.dbhutah.org/the-5-most-common-mental-disorders/#:~:text=The%20most%20common%20category%20of,and%20frequent%20fear%20and%20apprehension.

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GAD – or Generalized Anxiety Disorder is often seen with symptoms of excessive worrying, recurring thoughts and or behaviors that may appear uncontrollable or over-controlled.

GAD – can come with Panic attacks – frequent sudden attacks that may include difficulty breathing, hyperventilating, intense pain or discomfort and may appear to come un suddenly.

Significant or specialized types of anxiety disorders include:

  • Post Traumatic Stress Disorder- significant traumatic event that can vary from situations including witnessing domestic violence, combat, significant unexpected work situation, medical trauma and more
  • Social anxiety disorder: anxiety around people, feeling watched or judged
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Anxiety can be a part of or influencing factor in…

  • mood disorders – moderate to severe symptoms which cause fluctuations in moods enough to disrupt daily lives – anxious, empty, guilt, decreased energy
  • major depressive disorder
  • bipolar disorder
  • substance-induced mood disorder
  • psychotic disorders
  • dementia
  • eating disorders

Where to go for help with any of these concerns listed above? You can start with checking your insurance member portal- they have a way to find medical and behavioral health providers and who is actively accepting clients and in network. Check out my page here, scroll all the way to the bottom to find a list of questions to ask when you call. Whoever you choose to be your provider will appreciate you calling ahead!

There are also different directories you can go on to filter providers such as psychologytoday and mentalhealthmatch, and a non-insurance, low-income directory- openpath people who may not have insurance or the funds to pay their high deductible plan copays or access to providers who may not have sliding scales. Those directories are not always as up to date as the insurance directories are, so I would recommend starting with insurance and then taking names you find to those directories.