I want EMDR but I’m nervous! What can I expect?

All of the therapists at The Counseling Center are trained in EMDR because it’s an extremely effective treatment for many things, including depression, anxiety, past or recent trauma, or just any general area of life where you feel stuck.  We also understand, though, that it can be really scary to dive deeply into these things.

 

When you start talking about EMDR Therapy with your therapist, they will first answer any questions you have about it and will give you an understanding about how and why it works.  They will also discuss exactly what an EMDR session looks like so there won’t be any surprises and you’ll know exactly what to expect.  They’ll talk about how you’ll do the bilateral stimulation and have you practice it. Sometimes this is done by moving your eyes back and forth while following a light, and sometimes it’s done by tapping yourself on your shoulders or putting on headphones and listening to beeps.  You’ll also talk in advance about what “target” you’ll start with, which is usually a memory or event related to the issue you’re working on.

 

Also in preparation, you’ll work with your therapist on coping skills and building resources, so you’ll feel prepared to manage any emotions that might emerge during or after the EMDR sessions.  You and your therapist will talk all along the process about how ready you feel, as well as what skills your therapist thinks will help you tolerate the EMDR.  So no need to worry…by the time you do your first EMDR session, you’ll feel ready!

 

A few other things that are good to know about EMDR that can help ease your fears:

·      While doing EMDR, you don’t have to talk about the distressing or traumatic memories out loud.  This can be a huge relief to some clients who feel like talking about the trauma will feel too hard.

·      There is no homework with EMDR, nothing that will be required of you to do in between sessions for it to work.

·      EMDR sessions can be done at a pace that works for you, whether that’s speedy or slow and steady.

·      EMDR can be done virtually.  Talk to your therapist about whether this might be a good fit for you if you’re currently doing telehealth sessions.

 

Please reach out to The Counseling Center if you have any more questions about EMDR Therapy or talk to your therapist about this as an option for you.  

Spring: Honoring A Time of Growth

With spring around the corner, many of us are looking forward to longer days and warmer weather. Spring is a time of rebirth for animals and plants that have been hibernating through the cold days. This season offers us an opportunity to emerge as well with a renewed sense of wonder. With a mindset of growth and awareness, we can enjoy a time of restored energy and connectedness to our physical world.

As the world around us wakes back up from the long winter nap, notice the buds forming on trees outside your window, the sounds of birds singing, and the bright green grass after a spring shower.

These are reminders for us to emerge from hibernation as well. For us to get our bodies moving again, get outside in the sunshine and soak in the energy it provides.

However, just as the flowers close at night, birds quiet in the evening and newborn animals spend time in rest, we must also leave time for rest. This may look like sitting in your yard after cleaning up a garden- noticing the hard work you just completed, admiring an empty laundry basket after you completed a chore, or sitting down for a quiet meal after a long day of work.

Growth does not mean always being productive. It means putting in focused energy then giving our minds and bodies time to rest. As you notice new colors emerge over the next month, remind yourself that even the flowers give time for rest. 

Written by: Denise Migliorini, LCSW-C

Winter Hibernation

This past week, night time temperatures were around 11 degrees in the Towson area.  This invites thoughts of hibernating under the blankets for awhile.  Other mammals take hibernating seriously. When in hibernation a safe, warm spot is found, and the mammal moves into minimal activity and the body drops into slowed metabolic activity.  Doesn't that sound good when it is cold and dark outside?

I want to recommend that you take advantage of this winter time for a period of reflection and contemplation that will offer restoration and nourishment.  You may think that contemplation means to think about something, but consider moving out of thinking and into mindful awareness.  As there is more dark, and the natural world slows and is still we can join with this pace to find rest and peacefulness.

Nature is taking a retreat from its active state and enjoying its resting state.  How about you?  During periods of quiet and stillness we can open into a state of peaceful awareness that may simply offer rest, or may offer insight or wisdom.  You could record the directions below on your phone and play it back to have a period of meditation.

Directions:  Allow yourself to find a quiet spot, a comfortable seat or lying down, with a blanket for cover to keep you warm.  You may want to choose a spot with a view of nature, or light a candle, or play quiet music.  Once you are settled bring your attention to the body, feel the weight of the body sinking into your resting spot.  Let the whole body be heavy and observe as the breath begins to slow.  Sense the body softening, soft face, soft throat, soft shoulders, soft chest, soft belly, the whole lower body soft, the feet falling out to the side.  Notice the rhythm of the breath and move back into awareness of the breath, you are now the observer, resting in awareness.  Allow yourself to feel the deep rest and renewal that is here.  Allow yourself to simply notice and allow whatever is moving through awareness.  Rest here as long as you like. When you are ready to return your attention to the space around you take a few moments to stretch.  You may want to take a few minutes to journal about your experience.


Written by: Gayle Bohlman, LCSW-C

Another Unprecedented Holiday Season

It’s hard to believe it has been a full year since we were talking about how to create a meaningful holiday season amidst all the uncertainty and fear of COVID-19.  And yet here we are, trying to figure out, again, how to be present during these holidays in a way that is meaningful while also recognizes the myriad of changes from 2021.

Here are a few things to keep in mind as the holidays near:

  • Although the world is moving on in a lot of respects, it’s ok if you’re not ready to.  You’re allowed to re-emerge back into the world at your pace, in whatever way feels safest to you.  You can still say no to holiday gatherings.  You can still set boundaries for yourself and your family.

  • It’s ok to hold onto things that worked from 2020.  If you spent your holiday away from family in 2020 out of necessity, but you found that you actually enjoyed it, it’s ok to do it again this year!

  • It’s ok to not be excited about the holidays.  Although different from 2020, 2021 also brought a lot of grief, loss, and stress.  It’s ok if you can’t just forget all of that and “get into the holiday spirit.”

  • It’s also ok if you are excited about the holidays!  For many people, the holidays are a time to celebrate with friends and family.  If this is true for you, let yourself enjoy it!

Let compassion be your guide.  Be gentle with yourself and the challenges that the holidays can bring.  Do the best you can in each moment, and let that be good enough.  You deserve some kindness!

Reach out for support if you need it.  Let friends and family support you, and turn to the therapists at The Counseling Center for additional support as well!

8 Helpful Ways to Manage Anxiety 

1.       Normalize Our Anxiety 

 Experiencing anxiety is a very normal, human experience. The stigma surrounding mental health prevents many from talking about their experiences with anxiety which can make us feel like we are alone. We are not alone. Anxiety is an experience that everyone has. 

2.       Get Support 

Most challenges that we experience are easier to manage with the support of others. Finding a therapist, friend group, support group, etc. can be very helpful. Learn the ways that we like to be supported and educate those around us to support us in those ways. 

3.       Supportive Self-Talk 

Self-talk has a significant impact on our mood and overall self-esteem. Communicating to ourselves in a supportive way can help decrease anxiety-related symptoms. This might sound like: 

“Right now, I feel uncomfortable, but I know that this discomfort will soon pass.” 

“I know that I am capable of getting through difficult situations. I will get through this.” 

“I feel uncomfortable, but I know that I am safe.” 

“It makes sense that I’m experiencing anxiety right now. There is no shame in experiencing anxiety.” 

4.       Assessing Automatic Thoughts 

Automatic thoughts are thoughts that have been habitually repeated, causing them to occur instantaneously without conscious effort. After being passed on for a promotion, our automatic thought might be to tell ourselves that we are not good enough. Assessing or journaling these thoughts can give us an opportunity to become more self-aware and increases our ability to challenge these thoughts. 

5.       Assessing Physical Sensations 

Paying close attention to what our body does when we are experiencing anxiety is invaluable. Our body often recognizes that we are experiencing an emotion before we consciously realize it. Becoming more aware of these physical sensations allows us to understand our emotions better and regulate our emotions sooner. 

6.       Relaxation 

Developing a relaxation practice is extremely helpful in managing anxiety. Mindfulness, meditation, breath work, and muscle relaxation are just a few examples of what this can look like. Learning how to regulate your nervous system increases our ability to assess and respond to our surroundings in an adaptive way. 

7.       Assess physical health 

Anxiety can be impacted by sleep related issues, substances (alcohol, coffee, etc.), and other underlying health related issues.  

8.       Practice. Practice. Practice. 

Implementing these skills when you are NOT experiencing anxiety can be one of the most helpful things that you can do. These skills take time to master. Mastering them when we are calm, makes it easier for us to access them when we are anxious.  

 Written by: James Spruill, LMSW