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

 

Miscarriage Matters

Spring is officially here! Hopefully the weather cooperates soon 😉 Spring is a time of renewal, learning to form and embrace a new version of yourself.

The Centered Life recently partnered with the blog talk radio show “Miscarriage Matters” as a part of the series Renewal of Body, Mind, and Soul. I was invited to be a guest by Danielle Langford. Danielle is an Empowerment Specialist and Workshop Facilitator, who created pinkempowers.com and is also the host of Miscarriage Matters. Miscarriage Matters is a radio show educating the public about miscarriage and loss and how it truly affects a person by offering friendship and a listening ear.

Miscarriage is important to talk about as it happens to women and families everywhere. Miscarriage does not discriminate. Through my work with clients who have experienced a miscarriage, I have gathered that there seems to be this attached shame of talking about it and rushed sense of needing to grieve quickly or if at all. Miscarriage Matters radio exists to let you know that you are not alone and to offer support.

Renewal involves establishing the new normal. Specifically, it is learning to form and embrace a “new version” of yourself with the loss now being a part of you; as a part of your identity.

 

Here are 8 helpful aspects to consider as you start your journey towards a “new normal”:

  1. First and foremost, know that you are not alone. You will never get over the miscarriage, but you can get through it.
  1. Allow yourself to grieve! Allow yourself to go through the grieving process by acknowledging the loss and learning to sit with the pain and to seek support.
  2. Increase your self-care by challenging feelings of guilt, getting involved in things that promote empowerment, and embracing self-love.
  1. Find your sense of self again. Give yourself permission to go through the grieving process- no matter what that looks like.
  1. We are emotional beings: express yourself through the process. Allow yourself to cry, be sad, and be angry, etc.
  1. It is okay to laugh! Experiencing joy is okay, even when you feel sadness and pain.
  1. Renewal starts when you are ready; sometimes loss becomes more painful, before it gets better
  1. Know that your experience is unique and grief is not linear. With that being said, there is no time frame or formula for grief. Everyone grieves differently and that is okay. It all depends on the culture, background, experience, situation, and of course the individual.

 

I encourage you to seek counseling as it can be tremendously helpful to validate your experience. Additionally, I encourage you to seek support through a religious or spiritual affiliation, volunteering, joining a club or organization, and from family/friends. As Danielle said in the show, “Sometimes you need to go outside, to get renewed inside”.

Please be sure to tune in weekly on Tuesdays at 7pm CST to listen to Danielle Langford and Miscarriage Matters. You can connect with Danielle and the rest of the Miscarriage Matters team at blogtalkradio.com/miscarriagematters. You can email them mmradio@mymiscarriagematters.org. I also encourage you to check out Danielle’s website here for inspiration and a schedule of her upcoming workshops!

You can listen to this radio show segment HERE .

 

Best,

Jennifer