Our counselors provide therapy in Alexandria, VA

My go-to approach for helping people in individual therapy is an integrated approach of CBT, person-centered therapy, ACT, DBT, and spirituality.

I teach the following tools in individual therapy:

• Deep breathing: This is a calming technique that teaches the client to slow their breathing. The client sits up (to expand their lungs to maximum capacity), breathing in through the mouth for 5 seconds, holding their breath for 5 seconds, and breathing out through their mouth for 5 seconds. When their mind wanders, the clients are instructed to focus on their breathing. In order to experience better relaxation, the clients are instructed to observe their chest rising and focus on their breathing, and may also relax their lower back muscles during their exhale. The clients are instructed to use this technique in the morning until their distress level gets to a 0-1 on a scale of 0 to 10 and during the day, in the moment, when their distress level is going up.
• Grounding: Clients will learn 2 main grounding techniques. The 5-4-3-2-1 technique involves purposefully taking in the details of their surroundings using each of their senses. They will strive to notice small details that their mind would usually tune out, such as distant sounds or the texture of an ordinary object. They will state 5 things they can see, 4 things they can feel, 3 things they can hear, 2 things they can smell, and 1 thing they can taste (or state 1 good thing about themself if there is nothing else to taste). The second grounding technique is more involved and requires a piece of paper and a pen or a pencil. It involves also guided imagery. The client will draw around their hand with their fingers spread out. Each finger will represent one of the senses. The client will think of a place they like to see, a thing they like to feel, a thing they like to hear, a thing they like to smell, and a thing they like to taste and imagine being in that place, feeling that sensation, hearing that sound, smelling that perfume, or tasting that thing that is special for them.
• Progressive muscle relaxation: This is an exercise that reduces stress and anxiety in the body by having the client use deep breathing while slowly tensing and relaxing different groups of muscles in the body. When they breathe in, they start stretching the group of muscles. When they hold their breath, they hold the tense, and when they breathe out, they relax the muscles.
• Guided imagery: The client imagines themselves in a place they have been in the past or created in their imagination. It might be a quiet beach; a cool, shady place in the woods; snuggled in a blanket in front of the fireplace; fishing; or any other place that is peaceful and soothing to the client. The client will use all 5 of their senses and their imagination to let their body relax during times of anxiety and stress.
• Challenging automatic negative thoughts: This can be done using Socratic methods (long and short versions), Dr. Amen's method, and/or biblical principles with the clients who want to integrate their Christian beliefs. The clients are introduced to cognitive behavioral therapy (CBT). They will learn how thoughts influence emotions and behaviors. They will learn about triggers and what triggers their automatic negative thoughts (ANTs). They will observe their negative thoughts and triggers, write down their ANTs, and challenge their thoughts using different methods, such as the Socratic method long version, the Socratic method short version, the Biblical version (only with clients that want to integrate Biblical principles with psychological principles), or the Dr. Amen method. Then the client will make counter statements that are more realistic and replace the ANTs with the new statements.
• Becoming psychologically flexible: Clients will explore their values and determine their priorities. They learn to balance their values with their boundaries by enacting them or adjusting them to their values. Using ACT, the clients learn to accept the things they can't change. The clients will learn to detach from their thoughts using cognitive restructuring, deep breathing, journaling, and mindfulness. They will use a present-focus perspective, which means living in the now and not in the past or the future. Finally, the clients will observe their thoughts, feelings, and behaviors without being caught up in them. This will give the clients the ability to adapt to life difficulties while remaining true to their own values, leading to greater resilience, emotional tolerance, and overall well-being.
• Diafragmatic breathing: To practice breathing from your diaphragm, try lying on your back and placing a small book on your belly. As you slowly inhale through your nose, make the book go up. Hold your breath at the top of your inhalation for 2 seconds. When you exhale, make the book go down and then hold your breath for 2 seconds before inhaling again. Repeat 10 times and notice how relaxed you feel.

I know a client is making meaningful progress in individual therapy when the client's symptoms are alleviated and they return to previous levels of effective functioning.

Clients can supplement their time in individual therapy by reading the bibliotherapy recommended to them, such as books or articles, and applying the skills learned during therapy sessions during the week.

To prepare for your first individual therapy session, you can:

• Learn about the type of therapy you will be receiving
• Prepare questions to ask your therapist
• Be honest during your first therapy session
• Set realistic goals for therapy
• Come to your first therapy session with an open mind