Our counselors provide therapy in Media, PA

My primary therapy modalities are acceptance and commitment therapy and cognitive behavioral therapy. I prefer these modalities as they balance coaching of physical and cognitive coping skills with committed action that leads to an overall improvement in quality of life. ACT in particular works with clients to reduce the struggle against and avoidance of uncomfortable emotions to increase the frequency of values-based action and fulfillment.

These are the tools that I use with clients during individual therapy:

• Cognitive processing skills to better understand what the client is experiencing in the moment and how history and experience can impact the perception.
• Physical coping skills, such as diaphragmatic breathing, progressive muscle relaxation, etc., to more appropriately cope with the physical symptoms of intense emotions and improve the likelihood of better decision-making.
• Cognitive coping skills, such as cognitive restructuring, diffusion, distraction techniques, grounding techniques, directed focus, etc., to appropriately manage the cognitive symptoms of emotion and open perspective.
• Mindfulness skills, such as existing in the present moment, awareness and observation skills, and open-mindedness and nonjudgment. These skills work to reduce the struggle against uncomfortable thoughts and feelings and increase the ability to allow these to pass.
• Committed action toward values to reduce the frequency of behaviors like avoidance of uncomfortable thoughts or emotions and increase the focus on behaviors that lead to fulfillment and greater life satisfaction.
• Communication skills to reduce the frequency of holding in uncomfortable thoughts or emotions and increase the likelihood of being able to communicate needs in a way that gives the client the best chance to have their needs met.

It becomes clear that clients are making progress in therapy when they are engaging more frequently in actions that bring fulfillment to them and are reporting less avoidance of uncomfortable thoughts or emotions. They also report greater comfort and confidence in being able to utilize the skills learned in therapy on their own and demonstrate a decreased reliance on therapy sessions.

I share with clients that the point of therapy is not to get good at doing the therapy session. Practicing the skills in a formal way outside of the sessions on a frequent basis allows the skills to be more easily recalled when experiencing symptoms of their diagnosis. Other things that can help positive progress in therapy include social connection and support, engagement in hobbies, a healthy diet, consistent exercise, and other actions associated with things that bring us fulfillment as opposed to short-term relief.

To prepare for your first individual therapy session, the most helpful thing you can bring is a mindset of being honest, open, and willing — honest about yourself and your situation, openness to receive feedback or a different perspective, and a willingness to try something different.