Located in Washington and Oregon

Socially Conscious Therapy

Tag: therapy

Strength Focused in a Culture Focusing on Weaknesses

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In America, highlighting weaknesses in people is a billion dollar industry. If a problem can be created, a solution can be purchased.

The focus on weakness gets perpetuated by the belief that working on weaknesses as a step toward success. This methodology is effective in sports for instance. I tend to be a slow long distance runner, so recently I have been adding intense interval running to my workout schedule. After just a few months I can feel an improvement on my long weekend trail runs.

In mental health however, constantly looking for the problem or sometimes waiting for an “official problem” can keep us from finding the way out. Furthermore, relationships are a key indicator and asset as a human. If one’s relationships are affected by the way one is thinking or perceiving, it can indicate that one’s mental emotional health needs attention.

In this context, often focusing on what is going well for a person, what has worked in the past, and what they desire in the future is an effective way to identify solutions and stop the feedback loop of looking at problems. It can be easy to get focused on the preferred past (what we would have liked to have happen) or past hurt/sadness/anxiety, which just builds the barrier toward identifying the desired future higher.

I used to be shocked by how difficult it was for some to state their wants, needs, and preferences. In other words, how hard it can be to just say what a person does want. After nine years as a practicing psychotherapist, I get it now. The deck is stacked against the practice of focusing on strengths, finding what is good, what has worked well in the past, and cultural norms bring people back to what is wrong.

A starting place for being more strengths based is a simple gratitude practice. Perhaps starting a journal or adding to your planner 3 things in the morning and 3 things in the evening you are grateful for or that went well. From there, finding more about what is going well will get easier and easier.

Curious how this might apply to your situation? Schedule a free 20 minute consultation 541-639-2986

Resolve

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I still love New Year Resolutions. I love that there is a time of year that people feel some sense of inspiration about their future. There is a magic in the air as one year closes out and a new one begins. A magic that seems to help some people give themselves a chance to dream or reimagine themselves.

The problem comes when they wake up two weeks later in a culture that doesn’t support change and growth. We live in a time when it is easier than ever to keep the status quo, avoid personal responsibility, and busy ourselves into oblivion.

Still, I believe in people. I have the honor of seeing people change their lives all the time… not just in January. I also know that sometimes people need a few false starts. Sometimes the journey is trying out new ways of being and discarding what doesn’t work. I don’t blame people for quitting gyms after two weeks. Have you been to most gyms during January? The place is packed and its cold and flu season… gross. Maybe it will lead you to finding the right gym, the right workout community, or the right sport that keeps you fit. Sometimes we make progress in quitting.

But I digress.

I promised myself this wouldn’t be a blog of “Joella’s new year opinions.” Rather, I wanted to talk about Cascadia Family Therapy’s resolve to provide the highest quality couple and family therapy we possibly can. We are more committed than ever in 2018 to creating massive change in the lives of our clients and in our industry.

It is time for the old way of therapy (you know the once a week, bill your insurance, only to get a bill months later, all the while wondering what your therapist is trying to accomplish with you kind) to get out of your way. It is time for a new way of therapy. Therapy that is transparent, empowering, and collaborative. Therapy that trusts the clients to do the work and believes in people’s resilience and possibility. 

We are here to do that work. When a couple or family is ready for change, we are here to work, support, encourage, provide skills, whatever it takes.

We believe in YOU to build the life you want. Make your resolution stick!

Escape Rooms and Therapy

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A friend recently told me about their experience trying out Bend Escape Room. In case you are not sure what I am talking about here is a summary of the games growing popularity.

I had two take aways from listening:

One, people are genuinely interested in spending more time with other human beings. In a world with exponential growth in technology and a variety of ways to avoid human interactions, things like Escape Rooms, outdoor sports and recreation, therapy, coaching, and shared office spaces keep growing and growing. It seems every time I hear of a potential job market becoming obsolete I hear an equal increase in these interactive spaces.

Secondly, people are searching for paths to connection. There is a shift in society from behind the computer screen to these spaces where ideas are built upon and connections form. It seems there is an underlying realization that human beings need each other. We need collaboration, cooperation, and all of the fine skills required.

Psychotherapy not only provides the skills necessary for collaboration and cooperation, it is also a space to try out those skills. After all, psychotherapy in my opinion should be an exercise in my expertise in relationships/emotional wellbeing and my client’s expertise in their own life. Therapy requires us to work collaboratively and cooperate toward a shared goal. Those skills then translate to your friends, family, and professional environments… which then translates to their friends, family, and professional environments.

It is all about connection!

Questions to ask your Therapist

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Important Reminder: You are in charge of your mental and emotional health. No one should tell you what your experience is and mental health concerns are not a reason to feel disempowered and/or helpless. Your therapist/doctor/counselor/psychologist/psychiatrist should be able to clearly articulate risks and benefits of the treatment they are suggesting. It is my opinion, after 7 years of training and practice in this field that medication should always be approach as an absolute last resort and never a first response to mental health concerns. In addition, a diagnosis (such as bi-polar or depression) is not a treatment plan. 

When looking for a therapist, it is important to know a few important but simple questions to ask to ensure you get the best therapist for your situation.

  1. Where & when did you attend school? If the school doesn’t sound relatively familiar, look it up. Make sure that live supervision and an internship were part of the program, especially if you are working with an intern. If the clinician is fully licensed, you know they have had three years of supervision in Oregon.
  2. How long have you been practicing and what is your license in? It doesn’t matter whether the therapist has been in practice for 9 months or 29 years, neither guarantees a good therapeutic fit. What you are looking for in this question is for a confident response. If you get a shaking, “only a few months” or a cocky, “too long!” it’s a red flag. You want a clinician who is hungry to learn but confident in their skills. It’s a delicate balance!
  3. How do you believe change occurs? Some clinicians believe change occurs when brain chemicals are altered, others believe it happens over a period of time when you gain more coping skills, others believe change happens in the moment in therapy. It is important to know how your therapist believes change happens. For example, I believe that change occurs when the habits/patterns change whether it is emotional, behavioral, or interactional (between two people) patterns. Therefore it would not be a good fit for me to work with a therapist who believed that my emotional state would improve by changing chemicals in my brain.
  4. What is the average amount of sessions you work with clients? The answer to this comes down to preference and what you believe change looks like. I typically work with clients for 12 session. I believe clients should pay me only for the sessions they need and as they begin to experience change and healing we should start spacing out sessions. Clients can always come back if they need more support and I never want to foster dependence or send a message that a client needs me. Other therapists have a more long term approach, I can’t speak to that because I wasn’t trained in it, so it comes down to what you believe.
  5. What is your treatment plan?  Of course you may have to attend a couple sessions to get the answer to this question, but a good therapist can always articulate how they are seeing the problem and how they seek to help you with it.
Call: (541) 639-2986 Location: Bend, Oregon