Cultivating and Embracing Intuition

Intuition, often referred to as the "sixth sense," is an innate wisdom that guides us through life's complexities. It empowers us to make decisions and navigate the unknown. But why do we possess this seemingly magical ability, and what role will it play in our evolution? Some believe that as we continue to evolve, intuition will become even more vital, while others question its relevance in a world reliant on technology. This guide aims to delve into these concepts and provide actionable steps to unlock and harness the power of your intuition.

Understanding Intuition

Exploring the Concept of Intuition

Intuition is a fascinating phenomenon, a swift and unconscious process that harnesses the power of our brain's storehouse of past experiences and external cues to guide decision-making. Throughout history, this innate tool has been instrumental in our survival and shaping our choices.

The Importance of Intuition for Humans

In spite of technological progress, intuition remains indispensable. It empowers us to discern subtleties, perceive threats, and evaluate situations that go beyond mere logic. This innate capability is unlikely to fade away, as it plays a fundamental role in fostering creativity, empathy, and comprehension.

The Evolution of Intuition

As humanity continues to advance, rather than wane, our intuition may actually become more acute. As we confront ever more intricate scenarios demanding rapid and inventive cognition, a cultivated intuition could be the distinguishing factor among those who achieve success.

Developing Your Intuition

Cultivating Self-Awareness

Start by tuning into your inner narrative. Take note of your emotions, thoughts, and responses to different situations. Self-awareness is crucial in discerning between impulsive reactions and profound intuitive wisdom.

Mindfulness and Meditation

Regular mindfulness practices can quiet the mind and enhance your ability to hear your intuitive whispers. Spend time in meditation each day, focusing on your breathing and being present.

Acknowledging Gut Feelings and Hunches

When you experience a deep, instinctive response to a person, place, or decision, don't disregard it. Take a moment to ponder these gut feelings and delve into them, without passing judgment.

Journaling and Reflection Exercises

Keep a journal to record your intuitive experiences. Note down any 'feelings' about a decision, and contrast your intuition with the actual outcomes. This practice builds a historical record to consult in the future.

Building Trust in Your Intuition

Recognizing Intuitive Signals

Learn to identify how your intuition communicates with you. It might be through physical sensations, like "butterflies" in your stomach, or emotional responses, such as a sense of dread or excitement.

Testing and Validating Intuitive Insights

When intuition strikes, test it in low-risk situations to assess its accuracy. Over time, as your confidence in your intuition grows, you’ll learn to trust it in more significant matters.

Overcoming Self-Doubt and Skepticism

Be mindful of skepticism or overly rational thinking that might cloud your intuition. Remember, intuition and logic can and should coexist, complementing one another.

Intuition in Decision-Making

Balancing Intuition with Logic

Use your intuition to inform your rational thought process rather than dominate it. Consider both intuitive impressions and analytical reasoning before making decisions.

Real-Life Examples of Intuition at Work

1. A business leader felt strongly about a new product idea despite lack of data, which subsequently became a market disruptor.

2. A medical professional followed a hunch to run additional tests on a patient, leading to an early diagnosis and better patient outcome.

3. A traveler decided against boarding a flight due to an inexplicable feeling, only to later find out there were issues with the aircraft.

Intuition is a powerful ally in our personal and professional lives. By fostering your intuitive abilities and learning to trust them, you can add depth to your decision-making process. Regular practice and a balance of intuition with reasoned thought can provide the best path forward. Never discount the power of a 'hunch' – with mindfulness and experience, your intuition becomes a trusted guide in your journey of growth.

If you’re interested in starting therapy, schedule your free consultation call today to see if we would be a good fit to work together!

Unveiling and Transforming Chronic Relationship Patterns

We've all heard the saying, "History repeats itself," but do we truly recognize when our own personal history seems to be stuck on a never-ending loop? In relationships, patterns can emerge—some healthy, others not so much. Understanding and addressing these chronic patterns is essential for nurturing fulfilling connections and personal growth.

In this blog post, we delve into the intricate maze of recurring issues that many individuals seeking relationships face. We explore the telltale signs of chronic patterns and provide actionable advice on how to break free from them, paving the way for a brighter future.

Recognizing Chronic Patterns:

Breaking free from these cycles starts with recognizing them:

1. Self-reflection and awareness: Take the time to reflect on past relationships and your role in those dynamics.

2. Identifying common themes or behaviors: Look for patterns in your choice of partners, your behavior within relationships, and how conflicts arise and resolve.

3. Seeking feedback from trusted sources: Sometimes, an outsider's perspective from friends or family can shed light on your relationship patterns.

Steps to Break Chronic Patterns:

With recognition comes the power to effect change. Here are some transformative steps:

1. Acknowledge patterns and take responsibility: Accepting that you play a part in these patterns is crucial for initiating change.

2. Seek professional help or therapy: A therapist can offer objective guidance and support.

3. Set boundaries and communicate effectively: Learning about and establishing healthy boundaries can greatly improve relationship dynamics.

4. Practice self-care and personal growth: Cultivate a strong sense of self outside of any relationship.

Breaking free from chronic patterns is vital for establishing healthier relationships. By becoming aware of these patterns, you empower yourself to initiate positive change, leading to more satisfying connections with others. While confronting recurring negative themes in relationships may pose challenges, the rewards of meaningful, balanced connections are accomplishments that resonate through every facet of life. Embrace the journey of self-discovery and witness your relationships flourish alongside newfound self-awareness.

If you’re interested in starting therapy, please schedule your free consultation call to see if we would be a good fit to work together!

"Why People Leave Therapy Prematurely: Understanding the Reasons"

When it comes to mental health and well-being, therapy is an essential avenue for healing and growth. Its positive outcomes can be transformative. However, not everyone completes the journey. Many clients end therapy prematurely. But what are the reasons behind this? From a lack of connection with the therapist to logistical hurdles, there are various causes for the discontinuation of therapy. In this blog post, we will explore these reasons in detail, drawing insights from luminaries such as Dr. Irvin Yalom, Dr. Sue Johnson, and Dr. John Norcross.

1. Lack of Connection with the Therapist

   According to Dr. Irvin Yalom, an emeritus professor of psychiatry at Stanford University, the therapeutic relationship is as important as the treatment method itself. A strong client-therapist bond, known as a therapeutic alliance, is crucial for effective therapy. However, without this bond, clients may feel misunderstood or unsupported, leading them to leave therapy. Strategies to enhance rapport include open communication about the therapeutic process and empathy from the therapist.

2. Unmet Expectations

   Dr. John Norcross, an expert in psychotherapy, emphasizes that expectations significantly influence the therapeutic process. Some clients enter therapy with hopes of quick solutions or miracle cures. When therapy fails to meet these heightened expectations, disappointment can follow, leading to premature termination. Setting realistic, mutual goals and maintaining a practical outlook on the therapy timeline can help align expectations.

3. Financial Constraints

   Therapy can be a financial commitment that some individuals find overwhelming. Economic limitations act as a significant barrier. Dr. Sue Johnson comments that people should have access to the care they need without the fear of financial hardship. Alternative payment options, sliding scale fees, or community resources can provide solutions for individuals facing such constraints.

4. Stigma and Shame

   Dr. Johnson notes that shame is pervasive among those who leave therapy prematurely. Fear of judgment, coupled with the stigma surrounding mental health challenges, can be significant deterrents. Overcoming shame, promoting the normalcy of seeking therapy, and engaging in destigmatization campaigns are crucial steps toward retention.

5. Discomfort with Vulnerability

   Opening up about deeply personal issues is not easy and can deter individuals from continuing therapy. Trust and safety within the therapeutic environment are crucial and can be fostered through empathetic listening, non-judgmental responses, and confidentiality assurances from the therapist.

6. Lack of Progress

   Patients may leave therapy if they feel they are not making visible progress. Dr. Norcross advises that it is critical to regularly review therapeutic goals and make adjustments when necessary. Ongoing dialogue about expectations and consideration of alternative modalities can help if progress stalls.

7. Inconvenient Logistics

   Practical issues such as scheduling conflicts or remote locations can impact a client's ability to continue therapy. The rise of teletherapy offers a flexible alternative that has sustained therapy engagement in today's mobile and digital age.

Therapy dropout is a complex issue that requires comprehensive understanding and empathy from both clients and therapists. By prioritizing open communication, flexibility, and support, we can improve mental health retention rates and ensure that individuals who embark on the therapeutic journey can see it through to healing.

Remember, finding the right fit in therapy is crucial. Therapists encourage clients to express concerns and collaborate in overcoming barriers to successful treatment.

"By keeping these factors in mind, therapists and clients alike can work towards a more effective and fulfilling therapeutic experience."

"I am not in this world to fulfill your expectations, and you are not in this world to fulfill mine," said Dr. Irvin Yalom. This statement holds profound truth within the realm of therapy. It is a personal journey where misconceptions can cloud realities. The more we discuss the complexities of therapy dropout, the closer we come to a collective understanding that safeguards mental health journeys and enhances their outcomes.

If you’re interested in starting therapy, contact me today to schedule a session and begin your journey towards healing.

Does online therapy work?

One of the biggest concerns about online therapy is that therapists don't have an opportunity to observe the patient—something that is usually integral to an assessment and diagnosis. The tone of voice, body language, and overall demeanor provide insight into an individual's well-being.

A major component of effective therapy involves the relationship between the therapist and the patient. As online therapy is impersonal (often, it's completely anonymous), many people have raised concerns about whether digital communication can provide skills, tools, and healing power to individuals staring at a screen.

Despite the concerns, research consistently shows that online treatment can be very effective for many mental health issues. Here are the results of a few studies:

• A 2014 study published in the Journal of Affective Disorders found that online treatment was just as effective as face-to-face treatment for depression.

• A 2018 study published in the Journal of Psychological Disorders found that online cognitive behavioral therapy is, "effective, acceptable, and practical health care." The study found the online cognitive behavioral therapy was equally as effective as face-to-face treatment for major depression, panic disorder, social anxiety disorder, and generalized anxiety disorder.

• A 2014 study published in Behaviour Research and Therapy found that online cognitive behavioral therapy was effective in treating anxiety disorders. Treatment was cost-effective and the positive improvements were sustained at the one-year follow-up.

The Potential Benefits of Online Treatment

Online therapy offers some benefits over traditional face-to-face treatment:

• People in rural areas or those with transportation difficulties may have easier access.

• Many online therapy sites allow users to sign up with "nicknames" which can entice people who are embarrassed about getting services under their real names.

• Most online therapy services cost less than face-to-face treatment.

• Scheduling is more convenient for many people.

• Studies show online therapy requires 7.8 times less of a therapist's time than face-to-face treatment—meaning therapists can often treat more people online than they can in-person.

• Clients don't have to worry about seeing people they know in the waiting room.

• It can be easier for some people to reveal private information when they're sharing it online.

• Individuals with anxiety, especially social anxiety, are more likely to reach out to an online therapist.

The Potential Drawbacks

Online therapy isn't for everyone. Here are some potential risks and drawbacks:    

• Online therapy isn't meant for people with certain problems or conditions (such as suicidal intent or psychosis).

• Without being able to interact face-to-face, therapists miss out on body language and other cues that can help them arrive at an appropriate diagnosis.

• Technological issues can become a barrier. Dropped calls, frozen videos, and trouble accessing chats aren't conducive to treatment.

• Some people who advertise themselves as online therapists might not be licensed mental health treatment providers.

• Sites that aren't reputable may not keep client information safe.

• It can be difficult to form a therapeutic alliance with someone when meetings aren't face-to-face.

• It can be difficult for therapists to intervene in the event of a crisis.

How to Find an Online Therapist

If you are interested in online therapy, there are many options to choose from. Think about what type of services you want most—phone therapy, video chats, live chats, audio messaging, or text messaging.

You may find a local therapist who offers online services, or you might find you prefer a large organization that offers a substantial directory of therapists to choose from.

But do your homework and shop around for the service and price plan that best suits your needs.

Find the full article here.

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If you're looking for a therapist who provides online sessions, I invite you to contact me to schedule your free phone consultation today! Contact Me Here

My Most Commonly Asked Question: "DO YOU ACCEPT INSURANCE?”

A question I get a TON, is “do you accept insurance?”

 I don’t.

You might be thinking “Well that sucks, because I pay for insurance so I want to use it.” I totally get that.

But I also think it’s important that you understand what happens when you use your insurance to cover therapy & relatedly, why I’ve chosen not to accept it directly:  

1.     The insurance company requires at least one diagnosis.

Not all of my clients qualify for a diagnosis or want a diagnosis to become part of their medical record. Unfortunately, insurance companies still engage in practices that promote stigma. When it comes time to renew your insurance or switch plans, your premiums could rise as a result of that diagnosis, potentially costing you more.

2.     Our work together is valuable.

Let me preface this by saying that some therapists that choose to accept insurance are excellent. However, most therapists start accepting insurance to build their practice quickly. The going rate for therapy is typically between $100-$250 per session. Most insurance companies pay therapists between $40-90 per session, and this is often not even paid on time. So why would a therapist take insurance if they are getting paid less and having to jump through hoops? Because they have to in order to maintain a steady flow of referrals. I know the value of my work, my training, and the results clients see when they come to see me. I don’t have issues with client retention, and most of my clients find my rates to be reasonable and on point with the current market.

3.     It compromises confidentiality.

When you are a provider who accepts insurance, insurance companies can request your notes at any time to deem whether treatment is “medically necessary.” I find this really invasive to clients who are trusting me with sensitive and personal information.

4.     Treatment is out of your control.

When you utilize insurance for therapy, the insurance company typically approves only a certain number of sessions you are allowed. Obviously, the person assigning this number of sessions does not know you personally, or understand your individual needs. Therapy is not predictable and working under a time-limit can add stress to the therapeutic process.

5.     My clients are committed.

Clients who are willing to make the investment in therapy are often more committed, and as a result, achieve better results. When you take therapy seriously, you see the investment pay off in every area of your life. There is nothing worth more (literally and figuratively) than personal growth & happiness.

 While I choose not to directly accept insurance for the reasons listed above, some insurance companies actually offer decent out-of-network provider benefits. This means that you may be able to receive full or partial reimbursement for our work together, while still allowing for privacy and control. This really depends on your specific insurance plan, so I recommend calling directly to find out about your out-of-network provider benefits.  

If paying out of pocket is not an option for you financially, then I want to be clear that using insurance for therapy is better than no therapy at all.

I wish that therapy were more accessible financially and will be doing another post this week about what options there are if cost is a main barrier for you.  

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If you live in California and are looking for a therapist, I invite you to contact me to schedule your free phone consultation today! Contact Me Here