depression

Why Do We Need Creativity?

~ JB ~ Leave a comment

(Creativity and Parts Series, #1)

We often think of creative pursuits as little luxuries or hobbies. Some people may consider them to be unnecessary, or child-like. But I believe creative pursuits are not a luxury so much as one of the most important things we can do, and an access point to joy.

By creative pursuits, I don’t mean necessarily big activities that require a lot of time or money or emotional investment. For some people, they may be. For some people, creative pursuits may even encompass their career or life’s work. But creativity is also sometimes how we get the toddler to put on their shoes (by pretending their toes are running away and we need to catch them, of course), or what we flavors we choose to cook with for dinner, or play with a pet. Creativity can be infused into daily life. When we’re paying attention, we may also notice where else we feel a pull towards play.

Creativity is also at the heart of a type of therapy for managing depression called Behavioral Activation therapy, which focuses on finding areas of enjoyment and meaningfulness and enhancing the activities that meet both criteria. Involvement in things that are enjoyable and meaningful is preventative against depression!

In Internal Family Systems therapy, when our busy protective parts give us space, we can access what’s called Self-energy. This may look like a self-critical voice quieting enough to allow ourselves to be creative. Self-energy often feels calm, confident, light, open, and… creative.

The upcoming series of posts focuses on the creative process, what parts can hinder it, and how to work with these parts in order to access more internal vulnerability and creativity.

When to go to therapy?

~ JB ~ Leave a comment

How do you know when it’s time to start or return to therapy?

In a first session, I often will ask a client how they knew it was time to come in. Sometimes people are coming in at the encouragement of a friend or family member; sometimes they know they need an outside perspective to explore an issue; sometimes it is clear that anxiety, depression or other symptoms are getting in the way of day-to-day life.

For therapists, it is easy to know when we need to go to therapy. When our own stuff starts coming up for us in the midst of counseling others, or if it’s at all getting in the way of facilitating psychotherapy, we know we need to talk to colleagues or get our own therapy. It’s like how doctors need to be healthy in order to treat their patients; counselors need to be emotionally healthy in order to treat our clients.

For everyone else, it can be harder to answer this question. Generally, I encourage someone to come to counseling when they have issues that are getting in the way of living their life the way they want to. (This could be due to any number of things: a stress response that is out of proportion to the stressor; difficulty sleeping; low mood; overwhelming thoughts; relationship difficulties; adjusting to a traumatic medical diagnosis or event).

When you feel you need a safe person to talk to, to process recent events or explore a part of your identity, it’s a good time to come to therapy. When you need to voice the loss you’ve experienced or the secrets that weigh on you, it’s a good time to come to therapy. When you feel ready to build on the strengths you’ve got and develop additional coping skills to face the challenges or burdens of your life, it’s a good time to come to therapy.

I always tell my clients that therapy is about balancing challenge and support. So, when you feel you need extra support in your life and you are ready to be challenged to grow – that is the time to come to therapy!

Q&A with Johanna

~ JB ~ Leave a comment

You’ve been in private practice for a few years now. What’s changed? What hasn’t?

Well, first off there are now two locations, one in Brighton and one in Webster. Something else that has changed is my own growth as a therapist and deepening interest in areas of specialty, including medical trauma, gender identity exploration, social anxiety, and grief. I also work with more adolescents in my practice than when I first opened.

I’m continuing to also see clients with general anxiety, grief, trauma, and depression, as well as areas of specialty. What has stayed the same is my interest in hearing people’s stories and witnessing positive change in their lives.

What helps to keep your practice sustainable?

Community! While I practice individually and the business itself is just me, I could not do this without community. In my physical office locations, I share community with the other professionals in the space. In the therapist community, I collaborate and learn from other local therapists (and with such varied strengths here in Rochester, there is always something to learn!). And more broadly, collaborating with other disciplines such as spiritual leaders and medical providers is hugely important both for the health of my practice and for the health of my clients.

I would also say continued learning is important. The more I am engaged in learning, the more I can share with my clients the most relevant and recent research on why we do what we do in therapy. There’s always something new to learn.

And finally, focusing on the most important part – the growth and the healing that happens in the office with a client. That’s the best part of the practice, without a doubt.