Tag Archives: therapy

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.

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.

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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Pop Psychology Is Not Psychology: Finding the Grey Area

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“The human mind is not a terribly logical or consistent place.”

–Jim Butcher

In today’s world of viral social media posts, catchy self-help books, and motivational memes, “pop psychology” has become a buzzword. It promises quick fixes and universal truths about how to live, think, and feel. While some of these ideas may be rooted in psychological principles, they’re often oversimplified, and or distorted.

Real psychology, grounded in research and clinical practice, rarely provides black-and-white answers. Instead, it teaches us to explore the grey areas—to embrace complexity, recognize nuances, and challenge oversimplified narratives.

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The Allure of Pop Psychology

Pop psychology thrives because it feels accessible and empowering. A tweet or TikTok video claiming, “Cut out toxic people and your life will improve” resonates with our desire for control and clarity. It’s tempting to believe that every problem has a clear cause and solution.

However life isn’t that simple. While boundaries are important, labeling every difficult relationship as “toxic” overlooks the complexities of human interactions. Pop psychology often focuses on extremes—what’s “good” versus “bad,” or “healthy” versus “unhealthy”—and neglects the subtleties of real life.

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The Danger of All-or-Nothing Thinking

Pop psychology often feeds into a common cognitive distortion: all-or-nothing thinking (also called black-and-white thinking). This mental trap leads us to see situations, people, or ourselves as entirely good or bad, successful or failing, lovable or unworthy.

Here’s an example:

  • Pop Psychology View: “If someone doesn’t prioritize you 100%, they don’t care about you.”
  • Psychological Perspective: Relationships are nuanced. People can care deeply about you while also being imperfect, distracted, or managing their own struggles.

All-or-nothing thinking doesn’t leave room for the messy, complicated middle ground where most of life happens. This distortion can fuel unrealistic expectations, unnecessary conflict, and feelings of inadequacy.

Recognizing Cognitive Distortions

Real psychology equips us with tools to identify and challenge cognitive distortions, helping us navigate the grey areas of life. Some common distortions include:

  1. Overgeneralization: Assuming one bad experience means all similar experiences will be bad.
    • Pop Psychology: “One failed relationship? You’re just not meant for love.”
    • Reality: A single failure doesn’t define your future. Relationships are opportunities for growth and learning.
  2. Catastrophizing: Expecting the worst-case scenario without evidence.
    • Pop Psychology: “If you’re not happy every day, you’re failing at life.”
    • Reality: Happiness ebbs and flows; it’s unrealistic to expect constant joy.
  3. Emotional Reasoning: Believing something is true simply because it feels true.
    • Pop Psychology: “I feel anxious, so I must be in danger.”
    • Reality: Emotions are signals, but they don’t always reflect objective reality.
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Why Grey Areas Matter

Psychology encourages us to sit with discomfort, uncertainty, and nuance. Rather than offering easy answers, it helps us build resilience and insight. Understanding grey areas means:

  • Recognizing that people and situations are complex.
  • Accepting that progress is not linear.
  • Balancing self-compassion with accountability.

Here’s an example of navigating the grey area:
Imagine you’re struggling with a friendship where your needs feel unmet.

  • Pop Psychology Might Say: “If they’re not meeting your needs, cut them out!”
  • Psychology Would Encourage: Reflect on the dynamic. Are your needs clearly communicated? Is this a pattern or a temporary challenge? Can the relationship be improved with mutual effort?

By exploring the grey area, you’re more likely to make informed, thoughtful decisions that honor both your feelings and the relationship’s context.

How to Think Critically About Pop Psychology

Not everything that sounds psychologically sound is true. To distinguish helpful insights from oversimplified advice:

  1. Consider the Source: Does the idea come from a licensed professional or reputable research?
  2. Question Absolutes: Be wary of advice that feels overly rigid or universal.
  3. Reflect on Context: Ask whether the advice applies to your unique situation.
  4. Learn About Cognitive Distortions: Understanding common mental traps helps you evaluate ideas critically.
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Embracing the Complexity of Real Psychology

Real psychology doesn’t provide quick fixes or one-size-fits-all answers. Instead, it empowers you to think critically, reflect deeply, and make choices that align with your values and circumstances. Life isn’t black and white—and that’s okay. Embracing the grey area is where true growth begins.

What do you think about pop psychology versus real psychology? Let’s discuss in the comments!

What is the Difference between: Trauma Specialists and General Trauma Trained Providers?

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Understanding the Differences Between Specialists and General Trained Professionals

When seeking help for trauma-related issues, understanding the distinctions between a trauma specialist and a general trauma-trained professional can help you find the support that best suits your needs. Both types of professionals bring valuable skills to the table, but their expertise and focus differ in meaningful ways.

Here’s a closer look at what sets them apart, along with tips on choosing the right professional for your situation.

General Trauma-Trained Professionals

General trauma-trained professionals have undergone training to recognize and address trauma-related concerns in their clients. While this training enhances their ability to provide informed and sensitive care, it is often part of a broader skill set rather than their primary focus.

Key Features:

  • Breadth of Knowledge: They have foundational knowledge of how trauma impacts mental health and behavior
  • Continuing education requirements: In order to renew license, providers are required to take minimum 30 credits of training in various areas to stay up todate as much as possible with education and modern day concerns. Many providers may go over this amount in areas that may have a greater need pending the population of clients they serve.

Choosing the Right Level of Care: Why Specialist Training Matters

Imagine that you’ve broken your arm. Would you seek help from a therapist or a medical doctor? Would you visit a pharmacy or head straight to the emergency room? The answer depends on the situation and the level of expertise required. The same principle applies to mental health care.

Mental health professionals vary in their training and areas of expertise. Some have general training in trauma-informed care, which equips them to address trauma effectively within their broader scope of practice. Others pursue specialized training, which involves an intensive focus on specific approaches to trauma therapy, such as EMDR (Eye Movement Desensitization and Reprocessing), somatic experiencing, or trauma-focused cognitive behavioral therapy (TF-CBT). Other types of Specialists include:

  • Brainspotting
  • ART (Accellerated Resolution Therapy)
  • Biofeedbacl
  • Prolonged Exposure Therapy
  • Cognitive Behavioral Therapy
  • Dialectical Behavioral Therapy
  • Somatic Therapy
  • Internal Family Systems Therapy
  • Ketamine Assisted Psychotherapy
  • Polyvagal Therapy,

Becoming a trauma specialist often requires:

  • Prerequisite Experience: Professionals may need to accumulate substantial time in practice, often several years, before qualifying for specialist programs.
  • Supervised Training Hours: Many specialist certifications require between 500 and 2,000 hours of practice alongside formal training and supervision.
  • Financial Investment: Specialist programs can be costly, and not all therapists can afford the expense.
  • Time Commitment: Balancing rigorous training with an existing caseload and personal responsibilities can be a challenge for many providers.

These hurdles don’t diminish the value of general trauma-trained professionals, who can still offer effective and compassionate care. However, specialists bring a deeper level of expertise to complex trauma cases.

If you’re looking for a trauma specialist or need help navigating your options, leave a comment. Samantha is happy to assist with referrals to professionals who match your needs. The right provider is out there, and finding the right fit can make all the difference in your healing journey.

How has technology changed your job?

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“Life is like a box of chocolates; you never know what you’re gonna get.”
– Forest Gump

Technology provided me a way to open and grow my business. During the COVID-19 pandemic I came to the realization that I needed to take better care of me. Being a therapist and having undiagnosed (at the time) ADD, and chronic fatigue among other health issues, I gave my all to my clients, and part of being there for others meant not always having time or energy for myself at times.

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Through opening my own office and being in charge of my schedule and intake I was able to build in breaks or work in the comfort of my own home on days I might be too tired or experiencing my own physical discomfort. Having a hybrid schedule has its positives and negatives, but my back sure appreciates being able to sit on my recliner on those work from home periods.

With telehealth and virtual options, I was able to start offering virtual consults to determine if we both felt right for each other prior to starting and provide referrals right away if necessary to avoid later frustration if not a right fit.

I was able to see clients all over the state virtually, and briefly my local clients got to meet my dogs during walk and talk sessions (and continue seeing them other days during virtual- along with meeting their pets!).

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Having flexibility with virtual option also meant it took away barriers for clients who had transportation issues or chronic illness flareups who normally wouldn’t be able make it to appointments. With Wisconsin weather, it also became an option during blizzards or downpours that made driving to session unsafe.

Technology may have been available prior to covid; however, it was mainly known for use in larger clinics. I am very appreciative that it has been available, and I found the right connections to mentor me and help me discover it along the way in navigating not only my health journey, but also my growth in offering counseling and coaching services.