time FOR & time IN therapy!

Therapy provides a secure space for individuals to express their feelings, develop coping mechanisms, and learn about themselves, all of which can have a profound impact on their quality of life. However, in order to experience these benefits, it is not only crucial to take the first step of availing sessions but also to maximize the time spent in therapy. Your experience and outcomes may be improved with proper knowledge on when and how to use treatment. This blog explores when to know it is time for therapy, and how to maximize therapy time!

1. When you're ready to let go

One of the best times to go to therapy is when you're ready to be honest and open. and talk about your thoughts and feelings. If you are ready to work through your thoughts and feelings, therapy can be very helpful. It is important to consider here, even if you are not self-motivated to talk about difficult situations, are you willing to be nudged towards exploring? A therapist may be able to assist you with open-ended questions, but it is imperative that you are willing to honestly explore!

Self-Reflection: Analyze how ready and comfortable you are to talk about private matters. Even if you are hesitant at first, are you willing to sit through the discomfort? Use time in therapy to understand what treatment goals will help you, attend regularly and engage to the best of your ability.

2. Big Changes are around the corner!

Big life changes or decisions come as a shock to our system, both cognitively and emotionally! Getting a new job, getting married, breakups, or having a child; these can be tough to handle alone. Therapy does not always mean hours of deep exploratory work. Getting shorter, skill-based therapy can help you deal with the important transitions and mitigate possible problems that come with life changes. 

Self Reflection: When things are hard, are you able to handle it alone? Or will some assistance be beneficial? Use your time in therapy to explore what’s going on in life from a different point of view, and learn the skills required to adaptively deal with the changes. 

3. When you're stressed or anxious for a long time

We know long-term stress or anxiety can alter our brain’s neural networks and put us at the risk of developing neurological or mental health conditions. Being in therapy can help you understand what is making you anxious, stressed or constantly paranoid. Along with exploration, therapy time can be used to learn how to handle those feelings well, and make behavioral changes that help you deal with life’s stressors. 

Self-Reflection: Are you aware of the root causes of your worries and stressors? Do you think you have no control over them? Have your anxious thoughts affected everyday life at work/school or with people around you? Are you experiencing headaches, tight muscles, changes in sleep and appetite? These may be physical signs of anxiety. Finding patterns in yourself will help time in therapy become more streamlined to your needs.

4. Trauma, Trauma, Trauma!

Any kind of trauma, physical, emotional or mental can change the way you respond, behave and feel. Research suggests that trauma can alter brain chemistry and hormone levels as a way to respond to the prolonged stress. Use therapy to assess if you have gone through a traumatic condition. Asking your therapist to explain trauma functioning will help with working through trauma responses that otherwise go unnoticed. Remember, healing begins with holistic work. If you don’t know what is happening to you, you won't know what to do to correct it! 

Self Reflection: It is time for therapy if you have flashbacks or dreams of undesirable experiences, engage in exaggerated avoidance behavior or are displaying emotional numbness as a coping mechanism. Use time in therapy to systemically desensitize yourself from these trauma responses and return to feeling safe in your surroundings.

5. Having problems in your relationship

Even though humans are social animals, maintaining social relationships can be hard! Oftentimes, core personality traits come out in fights. Therapy can improve how you talk to your partner, children, family members or respond to friendships. Therapy can be effective in developing conflict resolution skills.

Self-Reflection: Is there a lack of communication or constant misunderstandings between a close one and you? Do you often have trouble putting your thoughts and feelings into words? Use time in therapy to explore self-expression and communication skills to resolve relationship conflicts. 

6. When you are feeling stuck

It can be overwhelming to feel stuck, lack ideas or motivation to accomplish dreams. Use therapy, to get goal directness, and align yourself to task management strategies that will help you move forward. Therapy can help you reset a ‘system hang’ and encourage you to accomplish your goals.

Self-Reflection: Do you feel you are unable to do things that you once enjoyed? You aren’t aware of what you want from life? Use time in therapy to explore your values and beliefs that will help you return to the core motivation you once had.

Therapy time does not only have to be focused on fixing a problem. It can also help you become a better version of the person you are, learn more about your behaviors and rationals and help you get better at the things you are already good at. If you are able to recognize when you need therapy, and use the session time with a structured plan, you can make the most out of your sessions and begin to live a fulfilling life.