The Therapist Diaries

 Hello and welcome back to the Therapist Diaries!  Last week on the blog, we explored how to find the right therapist and choose a therapy approach that fits your needs. This week, we're diving into a question almost everyone asks before they begin:  How long will I be in here? You’ve found the right therapist, and maybe even picked a modality that feels like the right fit for you, you’re off to a great start, but now you start thinking about the logistics of it all… How long is this going to take? How many sessions? How often do I go? Will I be in therapy forever ? The short answer? Therapy doesn’t come with a one-size-fits-all timeline. But there is a roadmap and from the very first session, your therapist should be planning for your exit. Sounds odd, right? You just started, and we’re already talking about goodbye? Let me explain. If I do my job properly then eventually we’re going to get to a point where I never have to see you in my office again. #sorrynotsorry! But ...

  Hello, and welcome back to the Therapist Diaries!  In the last post we talked about how to find the right therapist for you and how to walk away or switch it up if something didn’t feel right. Today, we’re looking at the types of therapy because engaging in the right modality is just as important as finding the right provider. Sometimes clients come to therapy knowing exactly what they want, sometimes they even seek out clinicians especially for that treatment (this is usually the case with something like ART or EMDR) but more often than not, clients come to therapy either expecting nothing but talk therapy or having no clue what to expect at all.  The truth is that therapy is not one-size-fits-all. There are many different approaches, or modalities, each with their own strengths, applications, and quirks. So, I’m going to unpack some of the most well-known therapy modalities by looking at what they are, what they’re best used for, and a few pros and cons of eac...

  Hello and welcome back to The Therapist Diaries!  For this Wellness Wednesday post, I'm going to let you in on some tips to help you find the best therapist for you, because therapy should feel like a safe place, not just another appointment on your calendar. And if it doesn’t feel like a good fit, it’s okay to admit that something’s not working. In fact, that awareness is a form of progress. I can’t tell you how many clients have come to me saying, “I tried therapy before, but it didn’t really help.” More often than not, it’s not that therapy as a whole failed, it’s that the relationship with their therapist wasn’t quite right. And that’s something we as therapists don’t talk to clients about enough. We get so focused on starting the therapy that we sometimes forget some basic introduction and foundational work such as giving client's guidance on how to advocate for themselves in terms of therapy and providers meeting their needs.  Let’s rewind for a second. Say you...

Hello and welcome back to the Therapist Diaries!  This weekend I had the unique privilege of assisting at a Basic Level Accelerated Resolution Therapy (ART) training led by none other than Laney Rosenzweig, the creator of the ART modality.  Sitting in a room where trauma therapists were learning a method that has changed the way we think about healing, directly from its founder, was an experience I won’t soon forget. As a trauma-informed therapist, I’ve seen firsthand how difficult it can be for clients to access healing, especially when they feel they have to relive painful experiences over and over again in therapy. What makes ART so meaningful, both for clinicians and clients, is that it offers a different path: one that is gentle, efficient, and often transformative. As a trauma therapist who works mostly with children, this is the modality I believe in most. What Is Accelerated Resolution Therapy? Accelerated Resolution Therapy (ART) is a short-term, evidence-based therap...

Hello and welcome back to The Therapist Diaries,  It's Wellness Wednesday and today  we’re talking about mental health survival kits because  let’s be real: adulting is a lot. You’re  out there working, commuting, navigating relationships, juggling bills, trying to eat vegetables   and   remember your login password for the 12th time this week. Some days you feel like you’re in survival mode… because you are. As a Clinical Social Worker who works with young adults in their 20s and 30s (and as someone firmly in the “functioning but tired” crew), I’ve learned this:  mental health isn’t just about therapy or deep healing work. Sometimes it’s about what’s in your bag when everything feels like too much. So here it is:  my on-the-go Mental Health Survival Kit. Some  actual, tangible items I (and my clients) carry to stay grounded, centered, and  human  in the chaos of real life. I keep mine in a small pencil case at the bottom of my bag,...

Hello, and welcome back to The Therapist Diaries!  One of the most common questions I get asked during therapy sessions is, “What can I do when I feel overwhelmed?” And let me tell you, it’s a great question.  My boyfriend and I have this thing where we tell each other to "woosah", a reference straight from Bad Boys II . Now, before you start picturing us in a high-speed car chase, let me clarify it’s mostly just a fun little way to hit the reset button when things start to get too much. It’s funny, we laugh, and boom, the stress melts away... well, sort of. But here’s the kicker: there’s actually some solid therapeutic technique behind that "woosah" moment. It’s not just a random Hollywood reference. It taps into mindfulness strategies and relaxation practices that can really help when you’re feeling frazzled.So, while we’re not out here solving crimes in Miami, we are practicing some legit stress management.  As a therapist, I find myself teaching certain tools o...

Hello, and welcome back to The Therapist Diaries!  Not long ago, I was chatting with a friend who is smart, thoughtful, and deeply self aware. As we were talking she said something that stuck with me. “I’ve thought about therapy,” she told me, “but I don’t know… I feel like it’s only for people who are really struggling. Like, something has to be seriously wrong.” I hear this kind of thing all the time. And honestly? It breaks my heart a little. Because while we’ve made huge strides in how we talk about mental health, a lot of myths about therapy still linger in the background—quietly shaping how we see it, and whether we feel “allowed” to seek help. So today, I want to shine a light on some of the most common therapy myths I hear as a therapist. And more importantly, I want to offer a gentler, more accurate picture of what therapy can really be. Myth #1: “Therapy is only for people with serious problems.” Truth: Therapy is for everyone—not just those in crisis. Here’s the thing: ...

Hello, and welcome back to The Therapist Diaries!  Raise your hand if you’ve ever clicked “play” on a show you’ve already seen a million times. Yup, you’re not alone! Even with hundreds of new shows dropping every week, there’s something about those old favorites that keeps pulling us back in. But what’s the deal with rewatching? Is it just boredom, or is there something deeper going on? Spoiler alert: It’s actually pretty fascinating. Let’s dive into the psychology behind why we can’t stop hitting “replay” on the shows we love. Predictability Feels Like a Warm Hug Life can be crazy and unpredictable, right? Work stress, family drama, or just the everyday chaos can leave us feeling overwhelmed. So, when we rewatch a show we know inside out, it’s like wrapping ourselves in a cozy blanket. You already know what’s coming—no surprises, no cliffhangers. It’s comforting and calming, like a little pocket of peace in a hectic world. Your brain loves that predictability, and honestly, so d...

Hello there and Welcome Back to The Therapist Diaries!  So, you’ve made the leap and booked a therapy session. Whether it’s your very first time in therapy or you’re trying again with a new therapist, that first meeting can bring up a lot of feelings—nervousness, curiosity, hope, or maybe even a bit of dread. All of it is valid. A question people often ask is: What actually happens in the first session? The truth is, there’s no one-size-fits-all answer. Every therapist has their own approach, depending on their training and modality. But no matter the method—CBT, psychodynamic, somatic work, EMDR, or something else entirely—there’s one central goal in that initial hour: to begin building a relationship . Getting to Know You (and Letting You Know Them) Think of the first session less as a deep dive into your biggest trauma and more like the first chapter of a book. The therapist is starting to get a sense of your story—where you’ve been, what’s bringing you in, and what you hope...

 Hello and welcome back to The Therapist Diaries!  This week has been a lot . Between work deadlines, unexpected errands, and the general chaos of life, my usual self-care routines have pretty much gone out the window. I found myself feeling scattered, irritable, and completely drained by the end of each day—but with zero time (or energy) for anything that felt like a real reset. So I started thinking: What can I actually do in five minutes?  Something that’s truly beneficial for my mental health, doesn’t feel like another task , and can fit into even the busiest day. That’s how I came up with this simple, five-step mental health routine. It takes just five minutes total, can be done almost anywhere, and has honestly helped me feel a little more centered in the middle of the mess. If your week’s been hectic too, this might be exactly what you need. Breathe with Intention (1 Minute) Start with one full minute of deep, intentional breathing. Inhale for 4 seconds, hold for...