Spring Cleaning: Emotions Edition

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Spring brings the urge to clean, purge and get rid of the excess junk piling up in that corner of the room. You know exactly which one I am talking about 😉 However, I encourage you to think about a different type of cleaning. Spring brings the craving to refresh and have a sense of renewal.  It is an opportunity to let go of what is getting in the way, mentally or emotionally. It is difficult to get rid of that mental clutter. How does one simply get rid of something that has been around forever? In this instance, how does someone rid an old belief that is perhaps negative? Or something that has been occupying you for quite some time?

 

We start by releasing those negative thoughts. And with that we must really begin to identify and clarify our wants. Is it that easy? Not really. It is challenging because we are constantly evolving in our thoughts from our to do lists to things that are not that urgent. How do we become more connected to ourselves and our wants? Allow yourself to truly relax and just be. Stillness allows connection with our deeper selves. Meditation can help you with this.

 

As a therapist, I am preaching on a mountaintop about how important self-care is. No, I am not going to tell you to join a yoga class or go get your nails done. Don’t get me wrong, that is considered self-care. What I am really challenging you to do is give your mind some mental clarity by allowing yourself to sit and do nothing. I call this my “stare at the wall time”. Sometimes, you just need to sit back and really allow yourself to be present in that moment and refine your thoughts. Inhale the positive and exhale the negative.

 

With that being said, when stillness is present, we see more clearly how we want to live.  We can then set our intentions for how we want to live: having more positive relationships, focusing on your health, surrounding yourself around good energy and people, etc. Essentially, we are creating the life desired to live.

 

Happy Spring Cleaning,

Jennifer

7 Ways to get the most “bang for your buck” in therapy

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Hopefully I don’t put myself out of a job, but I will be the first to admit- Therapy is expensive! In Naperville, Illinois (a Western suburb of Chicago), a 50 minute session can range anywhere from $150-$280.  Insurance is an option for some, but we all know the status of our healthcare system these days and who wants an insurance company telling them how many sessions they’re allowed to attend?

Although costly, there is great value in the therapeutic process. Clients often experience emotional relief, a sense of support and learn tools to cope with the issues that brought them to therapy.


A guide to get the most “bang for your buck” when you start counseling.

 

1. Before you start…STOP and commit!

Understanding the befits of counseling and working to overcome some of the stigma  associated with it, will save you tons of time and money. This can be challenging- be sure to reach out to people you trust.

2. Be an educated consumer!

With instant information at our fingertips, we have unlimited options.

  • Learn the difference of counselor credentials in your state
  • Ask people you trust for a referral (ie: your doctor, a trusted friend or family member)
  • Think about the type of therapist you would connect best with: male/female/passive/directive/younger/older

 

3. Try before you buy!

The relationship between you and your therapist is a major catalyst in helping you work towards your goals; ask if they can provide a free phone consultation. This will give you an opportunity to see if they’re  a “good fit” before the first session.

 

4. Therapy is not magic, nor is it a “quick fix”

If this was the case, I would wear a cape to work and you could get therapy at your local Starbucks Drive Thru!

  • Be patient first with yourself- you are a complex and unique individual, exploring your issues and learning to cope with them takes time, patience and understanding.
  • Secondly, be patient with your therapist- our top priority is to help you. We can’t, unless we understand you- and that also takes time and patience.
  • There is no “magic number” of how long it will take you to overcome your struggles- that is a very personal and individual process.

 

5. Just because it hurts, doesn’t mean it is bad for you.

If change were easy and pleasant, we would all be living ideal versions of ourselves! The reality is: change can be an uncomfortable process that can stir up some emotions that can be tough to handle. At the same time, having an expert in your corner, who can support you in managing these feelings and challenge your fears is very re-assuring!

 

6. Come prepared.

We love our clients and the work that we do! We put all else aside when we meet with you. For that one hour, we give our attention, focus and care 100% to you. Please come prepared to do the same for yourself. Honor the time you spend on bettering your life by being present and open to change.

 

7. If it is not helping~ please say so.

If you bought a pair of pants and they didn’t fit, would you keep trying them on every week?

  • Maybe, but you would bet it would be pretty frustrating! The same goes for therapy.
  • Treatment is an extremely individualized, unique process for everyone; it can take some time to find what works best.
  • Don’t assume that just because your therapist is an expert in counseling, they are an expert in what works specifically for you.
  • Be vocal about what you find helpful and what you do not… trust me, we appreciate the feedback!

Keep these tips in mind and you can save yourself a ton of money! But don’t forget that it’s not the dollar amount that defines the value in therapy- its you.

Best of luck,

Valerie Spiropoulos, LCPC

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www.thecenterelifetherapy.com