5 Reasons *Not* To Go To Therapy



Being a therapist for 25+ years I’ve heard all sorts of reasons why people don’t go to therapy. Here are the top 5 reasons I hear people say they don’t go to therapy.

    1. I’m not that depressed, stressed, anxious, fill in the blank.
    2.  I know what’s wrong with me. I should be able to deal with this myself.
    3.  It’s embarrassing.
    4.  It costs too much.
    5.  It’s too hard find a good therapist.

Do any of these sound familiar? I thought so. Continue reading to hear my gazillion years of experience refute these reasons!

5 Reasons *Not* To Go To Therapy

 I’m not that depressed, stressed, anxious

1. I’m not that depressed, stressed, anxious, fill in the blank. What drives me crazy is when I hear people say, “Wow, I should have come in months ago.” Yeah, I want to say, so why didn’t you? OK, well, that’s what this article is about. We feel stuck, like life is hard work, but that’s just life, right? This blah feeling is normal, isn’t it? Doesn’t everyone feel this way?

What is depressed enough? What is anxious enough? This is hard to say, in part because we’re the frogs in the pot so sometimes the worst judges. The first time I went to therapy it was at the suggestion of my dad. I was insulted! I was doing fine. To humor him I went and my therapist said, “You are depressed.” Still incredulous I heard him rattle off my symptoms, like, feeling lost, lack of motivation, listlessness, emotional flatness, no great sadness but no joy either. I did not like the image in the mirror he held up to me but he was right and something about how he talked to me, listened to me, sparked a long dormant hope.

I know what’s wrong with me

2. I know what’s wrong with me. I should be able to deal with this myself. All I need to do is work harder, write in my gratitude journal every day, stop eating too much, drinking too much, stop being lazy, get a new job, exercise more, be more positive… So yeah, this is all great and if we can do it we do feel better for a while. Then for some weird reason we go back to the old habits, not writing in our journal, eating and drinking too much, loosing motivation and the negative thoughts creep back louder than ever.

If we’re lucky, we know what we need. We may even know how to do it. So what stops me from doing what I know is good for me? A good therapist is like a good architect. You’ve got the tools, materials and desire to build a bridge. You can see the shore on the other side of the river where you want to go. The architect listens to you, gets behind your vision, sees the spot on the other shore where you want to go and gets to work with you to build the bridge to get there.

It’s embarrassing to go to therapy

3. It’s embarrassing. Stigma is alive and kicking. Except for some neighborhoods in New York City, announcing that you see a therapist may be greeted by the sound of chirping crickets. Or worse. The culture we live in may be accepting and encouraging which would be great, but too often it’s really not. Embarrassment is a close kin to shame which is toxic to growth.

Over the years I’ve seen a change. Thank God. Younger adults are more apt to see going to a therapist like going to any professional for specialized services, an attorney, accountant, medical doctor. Where is the embarrassment in getting your teeth cleaned every six months?

Therapy costs too much

4. Also, I don’t have time. Going to therapy is an investment there’s no way to get around that. You invest more than money. You invest your time and energy. This is all about priorities. If we know the value of something, whether it’s a pair of shoes or new car, we find a way to pay for it. If we really want to do something, like attend a rock concert in Cleveland, we find the time to make it happen. Why is it so much harder to prioritize our own well-being?

It’s too hard find a good therapist

5. Too hard find a good therapist. This one is the easiest because you’re here. At EWN we do our best to get you to the right therapist for you. If we don’t fit what you need, that’s OK, we have the experience and know-how to help you find the best therapist for you. Call us.

Welcome New EWN Therapists!



It makes me so happy to welcome Emily Becker, LMSW, and Christine Frank, LMSW, to EWN! ~Dr. Aletta

Christine 2Christine works with people who suffer from past trauma, depression, anxiety, eating disorders, and low self-esteem.

Christine is easy-going, friendly, empathetic, non-judgmental. She’s funny and real in a wonderful down to earth way.

She can help pre-teens, teenagers, and young adults move through those difficult life transitions that can make a person feel lost. Most importantly she can hear your story. She’s a great listener.

716.430.4611     cfranklmsw@gmail.com

 

EmilyEmily’s experience and skills cover treating mood disorders, such as anxiety and depression, as well as eating disorders, and the issues around relationships or life stress. In your work together, Emily will use a number of therapeutic models including cognitive behavioral therapy and dialectical behavioral therapy; however, she strongly believes that it’s the strength of the relationship you create together that generates meaningful change.

Emily will strive to greet each session with a curious mind and an open heart.

716-400-1605     ekbeckerlmsw@gmail.com

True Love Is All About How He Helps You Love Yourself



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  • It’s not just how you feel about him. It’s about how he makes you feel about yourself.

  • It’s not about losing yourself in him. It’s about becoming true to yourself with him.

  • It’s not about how great he is. It’s about how great you can become along side him.

  • It’s not about how much you love him. It’s about how much he helps you love yourself.

  • It’s not about his finding room in his heart for you. It’s about his finding room in his life for your energy, drive, ambition, passions and interests.

  • It’s not just about how good he is deep down. It’s about how you experience his goodness as you live your life together.

  • It’s not about how he makes you hungry to be with him. It’s about how much he makes you feel at home when you are with him.

  • It’s not about the love you share. It’s about your ability to fully, equally, deeply share your life together.

  • It’s about falling in like.

~Mira Kirschenbaum

Women & Love

Finding True Love While Being True To Yourself

Happy Holidays From All of Us at Explore What’s Next!



EWN Pear Tree

 

 

Christmas 2016: A “Baby, It’s Cold Outside” Do-over



Yup, times have changed. What used to be considered a cute duet between a couple sharing a winter evening together has a wee bit of an uncomfortable feel these days. I heard about this new version on NPR and thought it was worth a share in case you haven’t heard it yet. Merry Christmas!

Choose Discomfort



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This quote (one of my favorites) is all about avoidance and procrastination. Avoidance and procrastination, the twin demons of my psyche, generate anxiety and guilt. Dr. Brown offers the antidote to anxiety driven by guilt in her concise, direct way. If I were a tattoo kind of girl I’d tattoo that quote into the palm of my hand so I could see it everyday.  Choose discomfort over resentment.

“But I don’t want to be uncomfortable!” I whine. Uncomfortable sucks. Is it really better than resentment?

Yeah. I’m afraid so. Discomfort is a moment to work through. Resentment is forever. Discomfort is like a sleepless night before confronting a task at work or presenting a report to the boss or picking up the phone to say “No” to the latest request from a friend, the kids’ school, a cause you really believe in. Oh my God, my heart is beating faster just imaging this! Does yours?

When we push through the guilt and nerves, we make the phone call and keep our promise to ourselves to say “No”, we feel relief, maybe even pride. No resentment; anxiety gone. What’s left is an eye blinking moment when we admit to ourselves that that wasn’t so bad. We sleep like babies.

What if the stakes are higher? Starting a new business, taking the first step in breaking up a relationship, facing those monstrous obstacles that get in the way of our happiness… The higher the stakes the greater the discomfort and the potential resentment.

We all know people who have “If only” syndrome. “If only I did this when I was younger,” or “if only I did that when I had the chance.” If we’re lucky we know a few people who did choose discomfort over resentment. They say, “Yup, I quit that soul sucking job, one of hardest things I ever did, and then I did something I’d been wanting to do all my life.” Or…”When I finally left him I was scared to death, but here I am free to make my own way and I’m so excited for the adventure of it all.” Often they are the same person, which can be very cool.

The Explore What’s Next logo represents a hill which itself represents a well-loved metaphor about confronting anxiety. The thing we avoid is at the top of the hill. The hardest part is putting one foot in front of the other, believing in your worthiness and strength  even when every cell in our body wants to turn around and run back down. Therapy is often about learning that you’ve got what it takes to lean into that discomfort, get to the top of the hill and enjoy the view.

“If you can’t love yourself, how the hell you gonna love somebody else?”



6a3740ed036581a2919d7d447841185fWaking up a little draggy this morning I turned to RuPaul. She perked me right up, so of course I had to share!

Five more Inspirational Quotes from Momma Ru:

      • “True wealth is having the knowledge to maneuver and navigate the mental obstacles that inhibit your ability to soar.”
      • “When you become the image of your own imagination, it’s the most powerful thing you could ever do.”
      • “Rise up and be a Masai warrior. Stake your claim in this lifetime. Remember who you really are. Unleash the dragon and let these bitches have it!”
      • “…You are none of the superficial things that this world deems important. The real you is the energy force that created the entire universe!”
      • “Biggest obstacle I ever faced was my own limited perception of myself.”

And one of the best positive calls to find a good therapist I’ve ever heard:

“Learn to love yourself, ’cause if you can’t love yourself, how the hell you gonna love somebody else?”

Did I miss your favorite RuPaul-ism? You must share, too! Click on the Comments button above the post to pass on the wisdom. <3

Being Content to Be Okay: A Guide to Surviving Thanksgiving 2016



“He is a wise man

who does not grieve for the things which he has not,

but rejoices for those which he has.”

~Epictetus, Greek philosopher and a very wise guy

There are lots of reasons not to be crazy about this holiday. Putting up with kids that aren’t yours, in-laws who have an uncanny ability to push all your buttons, license to over-eat and over-drink, conversations that are either too intense or too boring and, my personal favorite, a lot of tongue-biting just to get through the day in one piece.

I can only imagine that for many of us this post-election 2016 Thanksgiving may rise to new heights of stressful. The confusion, grieving, fear and anger are still raw. For the sake of the children, and our own state of mind, let’s refocus. Thanksgiving is a time of healing, bringing together and above all love.

Give yourself permission to feel OK. Allowing yourself to be happy does not mean that you’ve accepted a situation you do not like, or that you are done trying to figure out your place in a changed world.

Processing the PTSD (Post-Trump Stress Disorder), figuring out what to do next will take time. For today please take the opportunity to be OK.

Here are some articles for you because there may be people who aren’t as wise as you are and won’t know when to shut up…

HAPPY THANKSGIVING!!!

5 Tips For Therapists When PTSD* Strikes



Van Gogh*Post-Trump Stress Disorder

In therapy, when a disaster strikes it’s usually not my disaster. Usually it’s my patient’s crisis that we address. Usually I exercise my empathic superpowers to identify with them so that they are assured I understand what they’re going through. Therapeutic empathy means identifying feelings in oneself (the therapist) that nurture the working relationship while keeping clear boundaries. Your feelings are yours, not mine. The ‘Not Mine’ part keeps me emotionally detached enough to help you.

In graduate school, professors drilled into us how important it was to keep a proper clinical distance from our patients, the same way a surgeon learns to cut in and muck around in a person’s insides without feeling that person’s pain. If we don’t, our ability to do our best job to help people with their distress is compromised.

This election of 2016 made many of us feel as if we were hit by a huge Mack truck; the same Mack truck many of our patients were hit with. What do we do then?  What does a therapist do when there is little if any distinction between the trauma their patient is experiencing and their own?

First, we do not bring up any Mack truck trauma unless our client does. That’s important. If our client does not suffer from *PTSD and is feeling perfectly comfortable and satisfied with the state of the world we focus on what is important to them. But if they do, and you are having a hard time yourself, try this:

1. Be human. A little self-disclosure can be a gift to the patient, a way of saying I get it because I’m there. The therapist has to be skilled to do this with just the right touch, not too much, not too little; but when does right it can be powerful. After she disclosed her panic, I told one patient that my brain was running away with me, leaping from “this is going to happen, then this, then that, until nuclear holocaust.” She opened her arms to me in a gesture of inclusion and said with a grateful exhale, “Yes! Thank you for saying that! That’s exactly what happens to me.”

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5 Steps For An Election 2016 Recovery Plan



The ScreamHow can a mood change so radically in twenty-four hours? Mine tanked like the Dow Jones Futures as I watched election returns with my friends, mouth agape. Imagine Edvard Munch’s painting The Scream.

Therapists are loath to publicly disclose their political leanings. Tradition from Freudian times has held us to the blank slate standard. Generally we see it as unprofessional to let show anything that smacks of personal opinion. It’s key to give people the opportunity to trust us not to be judgmental. Non-judgment is a fundamental platform of a good, trusting, working, therapeutic relationship. Therapy is about you not me.

The presidential election season of 2016 turned that standard on its head. Many well-respected psychotherapists across the country and the world felt they had to say something. This election was like no other in so many ways; this was on of them. Therapists spoke their truth out-loud due to their sense of civic duty.

I did this quietly one person at a time. If someone asked me a question directly, “Who are you voting for?” I told them. Hillary. Often the talk, regardless of which candidate my patient was for, quickly turned to anxiety. Everyone expressed worry of the outcome. There were plenty of stories in the news media about anxiety being the dominant mood in the electorate. So much, in fact, that I chose not to write about it here, on this blog.

I’m sorry about that. I feel like I let you down.

No more. We need to live on. We have people who depend on us. We need to take care of our kids. We need to work. We need to take care of our homes and parents, our clients and businesses.

To do this under the weight of the unbelievable becoming real, we need to take care of ourselves, too. I want to help. So I will share with you my recovery plan which I am sort of making up on the fly.

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