Our counselors provide therapy in Littleton, CO

My go-to approach for helping people in individual therapy is an integrated one that combines cognitive behavioral therapy (CBT), narrative therapy, solution-focused brief therapy (SFBT), and motivational interviewing (MI). I prefer this integrative approach because it allows me to tailor my interventions to the specific needs and preferences of each client, drawing on a diverse set of techniques and strategies.In sessions, I emphasize honesty and authenticity, sharing with clients a bit about how I approach therapy. I believe that being transparent about my therapeutic style and intentions fosters a sense of trust and collaboration, laying the foundation for a strong therapeutic rapport. I also bring a sense of candor into sessions, creating a space where clients feel comfortable being open and honest about their experiences, thoughts, and feelings.CBT provides a structured framework for identifying and challenging negative thought patterns and behaviors, promoting cognitive restructuring and skill-building. Narrative therapy helps clients explore and re-author their personal narratives, empowering them to reinterpret their experiences and redefine their identities in more adaptive ways.SFBT emphasizes the exploration of solutions and strengths rather than dwelling on problems, focusing on setting concrete, achievable goals and identifying steps to move toward them. MI enhances client motivation and engagement by fostering a collaborative, nonjudgmental therapeutic relationship and evoking clients' intrinsic motivations for change.By integrating these approaches and maintaining a stance of honesty in sessions, I can offer a comprehensive and flexible therapeutic experience that addresses both immediate concerns and deeper underlying issues, ultimately supporting clients in achieving their goals and creating positive change in their lives.

I teach the following tools in individual therapy:

• Cognitive restructuring: This tool identifies and challenges negative or distorted thought patterns contributing to emotional distress. Clients learn to recognize unhelpful thinking styles and replace them with more balanced and realistic thoughts, improving mood and behavior.
• Behavioral activation: This tool focuses on increasing engagement in positive and rewarding activities to combat depression and low motivation. Clients learn to schedule enjoyable and meaningful activities in their daily routines, gradually increasing their sense of accomplishment and pleasure.
• Mindfulness and relaxation techniques: Mindfulness practices help clients cultivate present-moment awareness and acceptance of their thoughts, emotions, and bodily sensations. Relaxation techniques such as deep breathing, progressive muscle relaxation, and guided imagery promote stress reduction and emotional regulation.
• Effective communication skills: Clients learn assertiveness, active listening, and conflict resolution skills to improve their interpersonal relationships. They practice expressing their needs and boundaries clearly and respectfully, enhancing their ability to navigate social interactions and address relationship challenges.
• Boundary awareness and setting: Clients learn to recognize different types of boundaries and practice setting clear and assertive boundaries in their relationships and interactions, promoting self-care and enhancing well-being.
• Problem-solving skills: This tool involves breaking down problems into manageable steps, generating potential solutions, and evaluating their effectiveness. Clients learn to approach difficulties systematically and proactively, empowering them to overcome obstacles and achieve their goals.
• Emotion regulation strategies: Clients develop skills for recognizing, understanding, and managing their emotions healthily. They learn techniques such as emotion labeling, self-soothing, and distress tolerance to cope with intense feelings and prevent impulsive or maladaptive behaviors.
• Goal setting and action planning: Clients and I work together as a team. We set specific, measurable, achievable, relevant, and time-bound (SMART) goals. By creating action plans outlining the steps needed to reach these goals, clients feel valued and integral to their own healing journey, fostering a sense of empowerment and motivation.
• Journaling and self-reflection: Journaling exercises encourage clients to explore their thoughts, feelings, and experiences in writing. This reflective practice promotes self-awareness, insight, and emotional processing, enhancing the therapeutic journey.

I know a client is making meaningful progress in individual therapy when they demonstrate a deeper understanding of their thoughts, emotions, and behaviors, coupled with increased self-awareness and insight. This often manifests in improved coping skills and emotion regulation strategies, allowing them to manage stressors more effectively. Reductions in symptoms associated with their presenting concerns, such as anxiety or depression, further indicate progress. Additionally, clients may exhibit healthier communication patterns and boundaries in their relationships, reflecting positive changes in social interactions. As therapy progresses, clients become more engaged and motivated, actively participating in goal-setting and taking ownership of their therapeutic journey. They begin to apply therapeutic skills and insights to real-life situations, leading to a sense of empowerment and agency. Ultimately, clients experience an enhanced overall well-being and quality of life, expressing greater satisfaction and fulfillment in various aspects of their lives.

Clients can supplement their time in individual therapy with various self-care practices and therapeutic activities. Engaging in mindfulness meditation or relaxation exercises can help promote emotional regulation and stress reduction between sessions. Journaling about thoughts, feelings, and experiences can facilitate self-reflection and enhance the therapeutic process. Additionally, practicing newly learned coping skills or behavioral strategies in real-life situations reinforces their effectiveness and promotes skill mastery. Utilizing worksheets provided in sessions to practice cognitive restructuring, goal-setting, or communication skills can offer structured guidance and support for applying therapeutic concepts in everyday life. Seeking out relevant self-help resources, such as books, podcasts, or online articles, can provide additional support and insights. Maintaining open communication with their therapist and discussing any challenges or breakthroughs they experience outside of sessions can also enrich the therapeutic journey.

To prepare for their first individual therapy session, someone can take several steps to maximize the effectiveness of their experience. They can begin by reflecting on their reasons for seeking therapy and identifying specific goals or areas of focus they hope to address. It may be helpful to jot down any thoughts, feelings, or concerns they want to discuss with their therapist. Additionally, familiarizing themselves with the therapy process and what to expect during sessions can alleviate anxiety and help set realistic expectations. Bringing any relevant medical or mental health history, including medication lists or previous therapy experiences, can provide valuable context for the therapist. Furthermore, understanding their personal learning style and considering how they best absorb information can assist in tailoring the therapy experience to their preferences. Finally, clarifying what they want from therapy, whether it's symptom relief, personal growth, or improved relationships, can guide the direction of treatment and foster a collaborative therapeutic relationship.