A Case For Going to Therapy When You Have “Nothing” to Talk About
Have you ever found yourself rushing into your therapist's office, flustered and unprepared, only to draw a complete blank when you're finally seated? It happens to the best of us. But guess what? Those unscripted moments in therapy, when you're not sure what to talk about, can be incredibly valuable.
How to Find a Good Therapist as a Person of Color
Therapy should be a safe space where you feel understood and respected by your therapist. Unfortunately, this is not always the case, particularly for U.S. racial and ethnic minority clients. Like so many fields, psychology has been slow to decolonize and not all therapists are culturally sensitive. This can be frustrating at the least, and at the worst, traumatizing or re-traumatizing for clients who identify as Black, Indigenous, or People of Color (BIPOC). Here are a few tips to help prospective BIPOC clients find culturally-informed and effective treatment:
Perinatal Depression in Fathers
While perinatal depression in women during pregnancy and the postpartum period has become more widely acknowledged, it is less commonly recognized those who identify as men. Recent research has indicated that, in fact, 4 to 25% of fathers globally experience postpartum depression (PPD). Fathers are at highest risk for developing perinatal depression during the first trimester of pregnancy. Rates for postpartum depression in fathers are highest at 3-6 months after birth, typically due to factors such as a 4-month sleep regression or the return to work of the birthing parent, but can continue until one year postpartum which may contribute to under recognition of paternal PPD.
Parenting Through Transitions: Supporting Children in Times of Change
Transitions can be challenging. They tend to stir up feelings of apprehension in children AND their parents. This is especially true when it involves a child's first experience with school or daycare. Parents often find themselves pondering whether their children will adapt smoothly, whether their kids will miss them, if they've made the right choices, and what might be missed or forgotten during the process.
3 Myths About Substance Use Treatment
According to the U.S. Department of Health and Human Services, 46.3 million people met DSM-5 criteria for a substance use disorder in 2021. And yet, only 6% of these people received substance use treatment. One possible reason for this could be the stigma and mystery that still surrounds substance use disorders and their treatment today.
Here are some of the common myths surrounding substance use and its treatment:
The Power of Self-Compassion in Parenting
I’ve noticed a trend through my work with new parents: New parents tend to be much more critical of themselves compared to their friends and peers who are exhibiting the same or similar parenting behaviors.
Normal Nervousness or Postpartum Anxiety? Understanding the Differences
Postpartum anxiety is estimated to affect around 10% to 20% of women in the postpartum period. However, it’s important to note that the actual numbers may be even higher due to the underreporting and difficulty in distinguishing between normal nervousness and postpartum anxiety.
Understanding Suicidal Thoughts
If you are someone who has ever experienced suicidal thoughts, know that you are not alone. Having thoughts of suicide may not be as uncommon as you think.
Better Together: Debunking Myths About Group Therapy
Group therapy is one of the most misunderstood forms of therapy. Often, joining a group sounds intimidating to those who have never tried it, but group therapy provides a safe space where you can share your thoughts, experiences, and emotions with those who are struggling with similar issues. This post hopes to challenge some common preconceived notions about group therapy and open your mind to the potential benefits of the approach.
Navigating the Challenges of Gentle Parenting
“Gentle parenting,” a term first coined by Dr. William Sears, a renowned pediatrician, has become an increasingly popular parenting style in recent years. As a new generation of parents seek to do things differently than their parents did, many are turning to methods that are backed by research and have a more child-centered approach.
Panic Attacks: Your Emotional Fire Alarm
Roughly one in ten adults will have at least one panic, or ‘anxiety’ attack every year. Fortunately, panic attacks aren’t random. In fact, panic attacks are very predictable because they are triggered by internal or external cues of perceived threats.
Attachment Theory: The Science Behind the Bond
As a parent, one of the most important things you’ll do is create a bond with your child. But have you ever wondered what makes a bond “secure” or how you can help ensure that your child develops a secure attachment?
The Utility of Mindfulness During Pregnancy and Postpartum Recovery
Birthing individuals undergo many changes during conception, pregnancy, and postpartum recovery that often have impacts on their mental health. Parents who practice mindfulness are more likely to have greater self-compassion. Studies have shown that practicing mindfulness exercises for as little as three minutes daily can have significant and long-lasting improvements in one’s mental health.
Mastering the Art of Conflict
Most people don’t look forward to fighting with their partner. Conflict with your partner can be painful. However, if done effectively, it can also create positive change and help you and your partner learn more about each other. As a couples therapist, I consistently witness the power of increased understanding and compassion that comes from fighting.
Understanding and Managing Mom Guilt
Picture this: You are all ready for your first night out in over six months, but just as you get to the front door you start to feel an uneasiness in your stomach, a tightening in your chest, and a heavy heart. You start to wonder if your baby will miss you, if your partner will feed her correctly, if maybe you should just stay home…
Cue the mom guilt spiral.
I think I have PTSD: Now What?
When struggling with Post-Traumatic Stress Disorder (PTSD), life can feel scary and limiting. Intrusive symptoms of PTSD can look like being haunted by unwanted memories of the traumatic event, having intense physical sensations like heart palpitations or sweating, experiencing strong emotions of fear, anger, or shame when reminded of the trauma, and enduring flashbacks of the event. These intrusive symptoms indicate that something about the event still needs to be processed. However, these symptoms are so distressing and confusing that many people develop beliefs such as, “I’m going crazy,” and “I can’t handle this,” and start avoiding reminders of the trauma that bring up these symptoms.
Healing During the Holidays with Dialectal Thinking
While the holiday season may be regarded with warmth, twinkling lights, and holiday cookies for some, it can activate (and trigger) unpleasant or traumatic experiences for others. This is where dialectical thinking comes into play – the reality that seemingly competing perspectives can both be true and co-exist. For example, “Your parents did the best they knew how in raising you and it still wasn’t enough”.
So You’re Thinking of Trying Couples Therapy
The process of initiating couples therapy can be particularly daunting. Not only are you entrusting a total stranger to share your most intimate and difficult internal experiences with, but you’re doing it with your partner. Often, this is the person who matters the most to you, and right now, the relationship may feel rocky. Let’s take a second to honor this. Coming to couples therapy requires a real leap of faith that this therapist may be able to help you and your partner and bring you to solid ground. To assist with this leap, I’ll address a few of the biggest blocks couples face in beginning treatment.
Navigating Generational Conflict: How to maintain your parental boundaries during the holiday season
The holidays often mean spending more time than usual with extended family. This means that parents, grandparents, aunts, uncles, great aunts, etc. may be spending more time with your children. This can be a great thing, as loving relationships with relatives are a good for a child’s social development, self-esteem, and even cognitive skills. Nonetheless, conflict can arise when a family member has different ideas than the parent about how to best raise children.
Changing Your Relationship with Anxiety with ACT
So how exactly do we save ourselves from this anxiety riptide? The answer lies in changing our relationship to our anxiety, and Acceptance and Commitment Therapy, or ACT (pronounced ‘act’), can help us with this.
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