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In the mean time…
Here’s some helpful tips to get you ready to start therapy, if you’d like to make the most of your time with us. We know you’ve probably been thinking of this for a while, so there’s no reason to sit and wait now.
Tip #1: Make a list of the thoughts, feelings, or reactions (behaviors) you’re experiencing that are bothering you the MOST.
This is a bit like making a grocery list for therapy so you can make sure you are working on the most important things first, which can help you feel better faster.
One of the first things we start on in therapy is learning to identify your triggers and spot your patterns. The more awareness you have, the more you have the ability to intervene and break the cycle. This typically involves a process we like to think of as “getting into the observer seat.”
Most people spend much of their life in “the experiencer seat” - meaning they are having thoughts, feelings, and reactions automatically, repeating old programs and patterns without question, and everything they think or feel seems utterly true.
You’ll know you’re in the observer seat when you’re able to notice thoughts that pop into your mind, almost like watching a pop up on your computer screen. “Hey there’s that thought.” You’ll start to notice that it’s just a thought and not a reflection of the complete and utter truth or a real prediction of what’s going to happen. You’ll start to notice patterns. “Whenever this happens, I usually have that thought pop up.” The more time you spend learning to get into the observer seat, the more you’ll be able to make changes to how you react, practice healthier coping skills, and let difficult thoughts go without automatically believing all of them.
Tip #2: Practice getting into the observer seat with this simple mindfulness exercise.
Set a timer for 3 minutes on your phone.
Close your eyes and settle into a seated position or lying down.
Turn your attention to the sensation of your breathing as it moves in and out, specifically focusing on the sensations of your nose. Cool air in, warm air out.
Your mind and attention will pull you away from this spot a thousand times. This is normal. The purpose of this exercise is not to clear your mind or force yourself to relax.
You will notice you get pulled away by 4 different things:
Thoughts - “This is stupid. I can’t do this. I’m hungry… what should I get for lunch. Ugh!”
Emotions - boredom, frustration, calm, anticipation, etc
Sensory Input - an itch on your cheek, a noise from outside, the fan blowing your hair, etc
Impulses - the impulse to open your eyes, shift in your seat, scratch the itch, quit the exercise, etc
Each time you notice you’re no longer paying attention to the sensations of your breath moving in and out of your nose - Notice what pulled you away, then turn your attention back to your breathing.
At the end of 3 minutes, make a note of any patterns you noticed in the types of thoughts, feelings, sensations, or impulses that popped up.
We’ll be in touch soon…
