Many people have excitedly awaited the COVID-19 vaccine as a step toward feeling protected and safer to return to a life that looks a bit more “normal.”  The idea of getting vaccinated to prevent serious illness and death from this virus holds great promise as a relief from so much stress and worry of the past year.  Yet many people are experiencing a new kind of stress after receiving the COVID-19 vaccine.

Once vaccinated and beyond the 2-week window of efficacy, the journey begins for each of us to re-establish normal living.  After a year of living with COVID-19 restrictions, there are many new decisions to be made.  Initially, we may feel great excitement and hope as we plan get-togethers with the people we’ve missed and imagine resuming activities and events that had been out of reach for a year.  But as these possibilities become a reality, we are once again grappling to decide which behaviors feel safe now.  Can we have dinner with friends unmasked?  Should I go to the store during peak times?  Is it safe for my kids to play at the park unmasked?  We second guess ourselves and feel guilt after a social event.  Was that a safe party to attend?  Did we put ourselves or others at risk by going to that event? Are people judging me as too risky, too paranoid, too introverted?

Unexpected Stress

There is a great deal of unexpected stress that comes with transitioning our lives from pandemic lockdown fear to vaccine hope.  Psychologist describe stress as anything that requires us to make adjustment in our daily lives.  We readily identify stressful triggers that are difficult events like a diagnosis of a medical illness, job loss, relationship conflict, or financial strain.  However, stressful triggers can also be positive events like a promotion, going on vacation, moving to a new home, or financial gains.  Any event that requires us to shift out of our routines and make adjustments in how we think or feel about our world will naturally create a stress response in the body and mind. 

The COVID-19 vaccine is one of these good stressors that causes us to make new adjustments.  We must rethink how we live our lives.  We must negotiate new decisions about our social obligations, work demands, and family events.  This puts us out of what had become our familiar zone. Activities that used to be familiar now feel like a strain or awkward. We simply didn’t have much practice with social skills and activities outside the home.  It feels like more effort to sustain casual conversations or make small talk.  We may be feeling greater pressure to attend social events and resume busy family and work schedules.  We must again navigate tricky conversations with family, friends, and neighbors as we discuss what everyone feels safe doing. 

COVID-19 stay-at-home orders had some unforeseen benefits that we may be reluctant to give up.  Work expectations may be changing and we may have mixed feelings about transitioning back to in person interactions.  This takes an transition requires effort, even though it used to be familiar. Many people who never had travel or social anxiety in the past have found new discomfort when faced with a trip or social event.  And those who are familiar with travel and social anxiety are often feeling greater intensity of these challenges after a year of avoiding them. 

We may also be surprised by feelings of disappointment and sadness when our life with the COVID-19 vaccine still differs in important ways from our pre-pandemic life.  Attending events with masks, social distancing, and smaller numbers may still feel frustrating.  We may be craving the comfort of not worrying about airborne infections as we intermingle with friends and strangers.  So the COVID-19 safe graduation ceremony, funeral, or exercise class may feel close to what we miss from our old lives while still missing some essential element.  And we are left feeling dissatisfied and somehow more unfulfilled.

This stress has a significant effect on our bodies and minds.  Exhaustion is a common first sign of this stress.  We are taxing our minds as we debate all of these new decisions and revive our social skills.  Sleep may be disturbed.  Muscle tension resulting pain and headaches are more common.  Many people describe increased irritability and mood swings.  Our concentration and memory may be suffering.  Children, who are also experiencing this stress, may display more acting out behaviors and emotional outbursts.  If you are experiencing these discomforts, you are not alone. Understanding and coping with this stress is key to moving through this transition with a bit less distress.

Stress Coping Strategies

Recognize your own signs of stress.  It’s important that each of us take the time to check in with how we’re feeling regularly to remain aware of when we’re feeling increased stress.  We each will have our own red flags.  Observe your body and behavior to recognize whether you’re someone who feels stress as a racing heartbeat, backache, insomnia, over-eating, restlessness, jaw clenching, irritability, or any of the many other ways our bodies experience stress.  Know what your signs are so you can monitor how they change throughout the day or week.  This will allow you to more effectively intervene with your stress while it’s at a manageable level rather than waiting until you hit overwhelm.  The articles below provide some useful guidance for coping with stress.

Set aside time for rest.  We may feel so excited to fill our schedules with activities that we’ve been missing that we end up feeling over-extended and exhausted.  Plan ahead for more rest than you think you’ll need.  Give yourself a day of quiet to recover after social events.  Go to bed early.  Create a bedtime routine that is soothing and consistent.  Schedule brief breaks in your day of quiet and stillness.  Your body will better recover from stress when you have plenty of rest throughout your days rather than waiting to crash into bed late at night.

Prioritize your social engagements and activities.  You don’t need to say yes to every opportunity that comes your way.  Start slowly as you focus on the people and activities you’ve missed most during this past year.  Resist the urge to fulfill every social obligation that comes your way.  You are still permitted to have boundaries and say no.  Even when you’re not concerned about health risks or COVID-19 infections, it’s okay to choose to opt out of activities that will drain you.  Many people observed that one of the unexpected benefits of quarantining has been a release from social obligations and constant busyness.  We can learn from this experience to protect a balance in our daily lives.

Create a plan that you can stick to for awhile.  During a time when you’re feeling calm and clear headed, sit down and write out what type of activities feel safe for you and your family based on good science and reliable resources.  It’ll be a useful guide for the moments when you’re feeling anxious or pressured.  You won’t need to constantly question or debate your decisions when you run each one past your plan. Only revise the plan during moments when you again feel calm and are adjusting your plan based on new information from a source you trust. 

Practice grace and patience. It’s helpful to set low expectations as you slowly figure out what feels safe for now. It’s okay to change your mind as you take in new information or try things out. You don’t need to jump into the deep end right away. Envision gradually stepping into a new chapter of your daily life, so you can adjust slowly and pause when you need to. It’s important to offer this same grace and understanding to the people in our lives who are adjusting as well. No one has it all figured out and we’re all learning as we go. We do not need to waste energy judging others or fearing judgement. We can allow one another to work through this new phase in our own ways and at our own paces.

Now that we recognize that even wonderful opportunities, like the health benefits of the COVID-19 vaccine, can create stress for our bodies and minds, we can learn to effectively cope with these changes.  With compassionate self-care it is possible to manage this unexpected stress of life with the COVID-19 vaccine while still gently opening up your social world and creating a new normal. 

Written by Suzanne J. Smith, Ph.D. for Lakefront Psychology Blog.  If you are interested in more original articles about mental health, wellness, perinatal mood, relationships, or parenting, please subscribe to the blog using the button below.  If you are interested in scheduling a consultation for an appointment with Dr. Smith, please email ssmith@lakefrontpsychology.com.

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Many highly sensitive people struggle to understand and accept this part of themselves. They tend to undervalue the positive aspects of this sensitivity and instead keep wishing to be less emotional, less reactive, less hurt.  Learning to understand and embrace your highly sensitive self is the key to emotional freedom.  When we befriend this part of who we are, we can feel so much better about ourselves, our relationships, and our world. 

Understanding the Highly Sensitive Person  

We must first understand the common qualities of the highly sensitive person.  We often assume that everyone thinks or feels the way we do.  So it’s important to understand that all of these qualities run on a continuum.  Each person experiences sensitivities in different ways and to different degrees. In fact, you may find these traits vary within you on different days or when under different stress levels.  

Sensitive to Oneself: 

• Highly aware to physical changes in the body such as muscle tension, poor sleep, stomach upset, or headaches. 
• Difficulty letting go of negative thoughts or feelings. 
• Being easily moved by beauty and joy as well as ugliness and hurt. 
• Tendency to be your own worst critic, ruminating on your personal flaws or perceived failures. 
• Passionate feelings about events in the world that seem wrong, unjust, or simply annoying. 

Sensitive to Others: 

• Attempting to read others’ emotions, anticipate their needs, and feeling responsible to manage these. 
• Worries about what others are thinking about you and tendency to take things personally, even when not intended this way. 
• Negatively compares self to others. 
• Tendency to feel judged, rejected, criticized, or offended by others. 
• Tries to hide emotions for fear of being vulnerable or seen as “too sensitive.” 

Sensitive to the Environment: 

• Feels uncomfortable with loud noises, bright lights, pungent smells, or strong flavors. 
• Irritated and distracted by physical sensations such as too hot, too cold, tight clothing, or scratchy fabrics. 
• Overwhelmed in large crowds or when a lot is happening simultaneously. 
• Need for downtime to get grounded, relax, and reset. 
• Highly upset when watching the news or disturbing tv shows and movies. 
• Startles easily to loud noises or being surprised. 

Embracing the Highly Sensitive Person 

In order to begin embracing the highly sensitive qualities in ourselves, we must recognize all the positive aspects this brings.  Highly sensitive people have wonderful traits that create an enriching life, improve the lives of others, and benefit the world.  Learning to appreciate these strengths is the first step to befriending our sensitivities. 

Benefits of the Highly Sensitive Person: 

• Ability to feel deeply and experience the full range of emotions more intensely, including joy.  
• Great capacity for empathy and compassion which allows others to feel safe and understood.   
• Highly responsive caregivers who excel in roles that involve nurturing others.
• Generous givers who often volunteer and work passionately for social causes.   
• Ability to pick up knowledge and skills more intuitively, utilizing those attuned senses.   
• Awareness to details and subtleties that others may miss.   
• Excel at tasks that require accuracy, speed, and noticing minor differences.   
• Ability to focus and process ideas and material deeply, synthesizing information and allowing opportunities for creative problem solving.   
• Highly conscientious and considerate of others.   
• Capacity for creativity and artistic expressions. 

Building Emotional Tolerance: 

Once you’ve begun celebrating your strengths, you can then learn to ride the waves of emotions without fear of drowning.  This means building emotional tolerance.  We must learn to recognize our experiences and practice sitting with these sensations without judging them.  Feelings do not need to be given a valence of either “good” or “bad.”  All feelings are normal and important.  Our sensitivity helps us gather information and understand the world. 

When we allow ourselves to curiously notice our feelings, we can more thoughtfully process and safely express them. We no longer need to immediately dismiss, numb, or avoid them.  We no longer need to brace ourselves and try to resist the sensations or make them go away.  We also don’t need to immediately explode and vent our feelings all over those closest to us.

First, notice what you’re feeling and give it a name.  “I’m feeling hurt.”  “I’m worried.”  “I’m getting overwhelmed.”  Next, allow yourself to notice how this emotion presents in your body.  Tune into how your body may tense up with a feeling.  Then shift your focus to acceptance.  Remind yourself that this feeling may have a message for you.  Let yourself honor your own experience.  You can tolerate this feeling without needing to react immediately or getting overcome by it. 

You might imagine riding a wave of feeling in a way that is more relaxed, accepting.  You don’t need to enjoy this feeling, you only need to allow space for it.  Every feeling does not require a reaction.  Accepting and owning the feeling is meaningful work.  And often the feeling passes more quickly when we stop resisting it and simply accept it as part of who we are.  Feelings change. Each emotion is temporary.

Challenging Unhelpful Thoughts:   

Finally, you may need to challenge some of unhelpful you’ve learned from growing up as a highly sensitive person in this world.  Over the years, you may have had experiences of becoming emotionally expressive and crying in inappropriate situations.  You may have been told that you are “too sensitive” or “weak.”  As you learn to appreciate the positive aspects of being a highly sensitive person and tolerate the waves of feelings as they roll through you, you’ll find yourself more comfortable in your own skin.  Using helpful thoughts like, “Being highly sensitive is both a gift and a responsibility,” or “It takes great strength to be emotionally vulnerable,” can help dispel the stigma you may carry about yourself.   

You can also challenge your own assumptions that others are often judging or rejecting you. Feeling rejected does not mean someone intended to reject you.  Remind yourself, “I’m highly sensitive to feeling rejected and may be incorrectly assuming the worst.”  When you recognize your triggers and blind spots, you allow opportunities to correct these assumptions and feel better in relationships.  Assertive communication and honesty can build bridges and reduce suffering.      

Seeking Support: 

Highly sensitive people often get a lot out of going to therapy.  Therapy allows you to explore your emotions safely and develop healthy ways of tolerating and expressing them.  It’s also an opportunity to explore assumptions you make about being criticized or rejected and develop healthy communication strategies to work through these experiences in your life.   

Learning to embrace yourself with your highly sensitive qualities will allow you to move through the world with greater authenticity and grace.  You can relish in the beautiful benefits of your sensitivity without getting stuck in the unhelpful resistance to feelings.

Written by Suzanne Smith, Ph.D. for the Lakefront Psychology Blog. If you are interested in additional articles about mental health, postpartum issues, wellness, relationships, and parenting, please subscribe to the blog using the button below. If you are interested in scheduling a consultation with Dr. Smith, please reach out via the contact page or call 216-870-9816.

The post Understanding & Embracing Yourself as a Highly Sensitive Person appeared first on Lakefront Psychology.

Emotions are running high these days.  It can feel like a rollercoaster with quick shifts and sudden drops that turn your stomach.  Other times it can feel like relentless challenges continually crashing into you, like waves in a rough sea.  We’ve all experienced losses in the past year, big and small.  And these losses may spur feelings of sadness, anger, resentment, longing, loneliness, or fear.  These are painful feelings we often try to avoid or ignore.  Understanding why we avoid these very natural feelings may help us better process them and reduce our suffering.   

Why do we avoid our feelings? 

1. We dismiss our own feelings as trivial.  We believe that we don’t have a right to certain feelings.  We may compare ourselves to others, assuming that other people certainly have bigger problems so we shouldn’t be so upset.  We may feel like we haven’t suffered enough to justify our own feelings.  Our lives might appear fairly charmed on the surface, and we fear appearing whiny or complaining if we acknowledge our own struggles. This unhelpful belief is based on the idea that emotions are relative rather than personal. Your emotional journey is real and matters.    
2. We expect to feel better quickly.  Even when we feel like we may have a “legitimate reason” to have a feeling, we often rush ourselves to get over it.  We tell ourselves that we should be healed by now, as if there’s a specific time limit for emotional suffering and processing.  This unhelpful belief does not take into account the natural ebb and flow of emotional healing which takes time, intention, and patience. You heal more fully when you allow yourself all the space and time it takes.
3. We fear becoming overwhelmed by our feelings.  Sometimes we’re aware that our feelings are real and genuine.  But there is great fear that if we allow ourselves to sit with our feelings, we may drown in them and never resurface.  We imagine the feeling getting so intense that we become unable to function.  This unhelpful belief rises when we do not trust our ability to cope with big emotions.  Perhaps we were never taught how to feel deeply and express ourselves safely in a way that led to a sense of peace and healing.  Developing healthy ways of processing and expressing emotions is a learnable skill.
4. We fear losing control of ourselves.  The other fear we have when it comes to stepping into deep emotions is the fear that we’ll lose control of our behavior.  We fear that we’ll act out in ways that are harmful or dangerous.  This unhelpful belief stems from childhood messaging that certain feelings are “bad” or “wrong.”  Many people grow up observing adults who have unhealthy ways of expressing these tough emotions through yelling, hitting, or abandoning. You can break these old messages and patterns by learning to recognize, tolerate, and express your feelings safely.

What happens when we avoid our feelings? 

When we shut down our feelings it creates stress in our bodies and minds that builds up over time.  Eventually, this stress finds a way of presenting itself in the form of physical symptoms, emotional distress, or relationship conflicts.  These symptoms can further stress and complicate our lives when not directly addressed.  See if any of these common symptoms of built-up emotional distress is familiar to you. 

Symptoms of Avoiding Feelings 

How do we learn healthy ways of processing painful feelings? 

In order to understand how to approach feelings in a healthy way, it’s useful to look at the many ways we actively avoid feelings.  We may try to numb or distract ourselves with mindless phone scrolling, tv binging, or excessive alcohol use.  We may harden our hearts and convince ourselves that we are stoic and unemotional.  We may busy ourselves with endless tasks and projects that keep our minds occupied. We may work really hard to look happy and put together on the outside so no one will see the suffering inside.  We try to convince ourselves we’re fine, when we’re anything but fine.  I’m sure some of these strategies sound familiar to all of us. 

All of these efforts to avoid feelings are normal and can even be healthy distractions when used on a short-term basis. Afterall, there are times in life when it’s not appropriate to work through our feelings in the moment and we have to make it through the day til we are someplace safe to let that guard down. The trouble arises when we engage in these avoidance behaviors all the time and leave no space for emotional processing.  We lose our balance and fear the quietness of our own minds. 

There are many ways to begin processing your own emotions that are safe and gentle.  Below are links to articles that walk you through exercises to feel grounded, develop emotional tolerance, and stop the cycle of busyness. There’s no single strategy that will work for each person all the time. It’s about developing an awareness of your inner emotions and a variety of safe ways to express them.

Emotional expressions are healthy when they match the feeling you’re having and do not endanger yourself or anyone else. So allow yourself to explore what feels like an emotional release to you. You may cry, holler, write in a journal, make art, talk to a loved one, curl up under blankets, go for a run. Explore!

If you feel you could use more guidance or support as you process your difficult emotions, it’s wise to schedule an appointment with a skilled mental health professional. A trained therapist can help you safely uncover and work through your feelings as well as offer strategies to cope and move forward.

Written by Suzanne Smith, Ph.D. for the Lakefront Psychology Blog. If you are interested in additional articles about mental health, postpartum issues, wellness, relationships, and parenting, please subscribe to the blog using the button below. If you are interested in scheduling a consultation with Dr. Smith, please reach out via the contact page or call 216-870-9816.

The post Why We Avoid Feelings & How it Hurts Us appeared first on Lakefront Psychology.

Finding the right therapist can feel like an overwhelming task, especially if you are already feeling distressed.  Yet it’s also the crucial first step toward emotional wellness.  This post is designed simplify and demystify the process of choosing a therapist.

You’re doing yourself an important service in being thoughtful and choosy when picking a mental health provider.  This is someone you want to feel safe opening up with, even when it’s uncomfortable.  And you need someone who will offer you a unique perspective and new strategies beyond what you’ve already tried on your own.  You deserve to find a therapist who is both comforting and appropriately challenging so you can safely grow. Following these simple steps and using trustworthy resources will give you confidence that you’re making a good choice.

Steps for Choosing the Right Therapist for You

Recognize when it’s time to get help.  During difficult times, we try our best to cope using our own familiar strategies.  Often this is sufficient to get us through temporary challenges.  But sometimes we recognize that our typical coping strategies are falling short.  This post better describes signs for when to consider therapy: When is a Good Time to Start Therapy.  Most people wait for weeks or months to decide it’s time to seek mental health help, often enduring a great deal of unnecessary emotional suffering.  Choose to begin therapy when you are open to change and willing to commit to your own wellness.

Clarify what you want to accomplish in therapy.  It’s helpful to be clear about your goals for therapy and educate yourself about different treatment approaches so that you have an idea of what to look for.  If you’re struggling with anxiety, for example, do some research on symptoms of anxiety and effective treatment options.  If you’re struggling with something more complex or specialized, like coping with multiple emotional and physical concerns or managing complex grief, then it’s helpful to seek a provider with more specialized training.  This way you can hone your search for providers who are experienced with the most effective treatment approaches for your issues.  Here are a few helpful websites with trustworthy information on mental health conditions and treatment guidelines.

• American Psychological Association
• Psychology Central
• National Alliance on Mental Illness

Ask for referrals.  Many people find a trusted therapist by asking for names from medical professionals.  Primary care doctors and even medical specialists often keep a list of mental health providers they often refer to for specific concerns.  If you feel comfortable opening up with family or friends, this can be another way to learn about providers in your community.  The more people you ask for guidance, the more you can cross check the names that keep coming up.

Research therapists online.  Most mental health providers have some level of online presence that allows you to learn about them, their expertise, their approach to care, and their practice. Mental health centers and larger medical centers often provide profiles of each provider on staff.  Private practices usually have websites and profile listings on pages like Psychology Today.  You can often get a good feel for a provider and a practice by reading these pages and can even find out details about scheduling, insurance, specialty focus, and fees.  It can be difficult to understand the differences between the various types therapists and their training when choosing which is best for you.  Generally, the more complicated or specialized your concerns, the more useful it may be to find someone with higher levels of training and specialization. The following link from the National Alliance on Mental: Types of Mental Health Providers.

Make a few phone calls.  Once you’ve narrowed down your choice to 3 to 5 providers you’d like to learn more about, it’s time to take a deep breath and make some phone calls.  Most providers will provide a complimentary phone call where you can ask questions about them and their practice.  The main goal of this conversation is to determine if you feel comfortable talking to this person and whether he/she has some expertise to offer you.  You’re looking for someone who can provide support and guidance beyond what you may already receive from friends and family.  Explain what your concerns and goals are.  Then try asking some of these helpful questions:

• How would you help me with these concerns?
• What is your experience or expertise working with people who have concerns like mine?
• What are your hours and scheduling policy?
• What are your fees or insurance panel status?
• How often and for how long do you typically see patients?
• Do you provide emergency services?
• How do you decide when it’s a good time to end treatment?

Continue to reassess.  Even after you choose someone to begin psychotherapy with, it’s important to assess how it’s going from time to time.  Effective therapy is based on having a good working relationship with your provider.  You want to feel a connection with this person, like he/she understands and accepts you.  And you want to feel like you are making progress towards your goals, even though this progress may feel uneven at times.  Your mental health provider should be open to conversations about the progress of therapy.  It’s okay to switch providers as well.  Different mental health professionals may have something different to offer you over the course of your journey.

Written by Suzanne Smith, Ph.D. for the Lakefront Psychology Blog. If you are interested in more original articles about mental health, postpartum issues, wellness, relationships, and parenting, please subscribe to the blog using the button below.  If you would like to schedule an appointment with Dr. Smith, please contact Lakefront Psychology, LLC at 216-870-9816.

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Many people wonder what psychotherapy is like and whether it would be helpful to them. It can be difficult to judge when no one talks much about what to expect in therapy. This blog post is intended to describe many common aspects of a therapy course. And I will be using the term “therapist” to refer to anyone who provides psychotherapy services which may include clinical psychologists, social workers, counselors, and other specially trained mental health professionals.

Finding a Therapist

Choosing your provider is the first critical step in the therapeutic process. Your goal is to find someone you feel you can trust who has the skills to help you. This will involve some research on your end. Internet searches of therapists in your area can be a good place to start. If they have websites or social media pages, you can learn more about their areas of specialization to ensure it matches your own concerns. If you feel comfortable sharing your issues, it can also be helpful to ask for recommendations from friends, family members, and doctors you trust. Narrow your options and make a few phone calls or send out some emails to potential therapists. Most will offer a free phone consultation where you can share your concerns, learn more about each provider’s skills set, and better determine if it feels like a good match. Practically, it’s also important to consider the convenience of their location, hours of availability, insurance options, and fee structure. Therapists should describe these aspects of their practice prior to the first session.

This  Lakefront Psychology Blog post has further description regarding choosing a good time to start therapy.

When is a Good Time to Start Therapy?

The First Session

Most people feel uneasy entering the first therapy session. Afterall, this is an unfamiliar situation where you are addressing sensitive, personal concerns. It is your therapist’s job to help you feel comfortable enough to share your concerns and begin developing some trust. The first session often includes a diagnostic interview and perhaps symptom measures to complete. This is how your therapist begins to understand your issues and develop a plan to meet your needs. Therapists often ask direct questions and want to know about your past as well as your present. You may feel quite vulnerable having such a deep, personal conversation with a total stranger. But most people also find relief opening up about their struggles and beginning a process of change. Ideally, you want to leave your first therapy session feeling some confidence that your provider understands you and has the skills to help. While this session is often uncomfortable and tends to stir up emotions, you want to feel hopeful that you are on a path with someone who will help guide you toward greater wellness.

During Therapy Sessions

Effective therapy depends heavily on the quality of your relationship with your therapist. The goal is to feel safe and secure enough to be your most authentic self with unconditional acceptance from your therapist. It is in this place of emotional security that we can look honestly at ourselves and take gradual risks to grow. The specific interventions your therapist takes will depend on your presenting concerns, your therapist’s training/preferences, and your progress. Most therapists call upon a variety of interventions and strategies to determine what is most appropriate for you and best matches your style. Throughout therapy, it is helpful to assess how well you feel you are progressing and communicate this openly with your provider. For example, if you really want to learn specific strategies for managing anxiety while public speaking, tell your therapist this and identify ways to practice skills that readily transfer to your everyday life outside of therapy. If instead you really want to explore difficult relationships from your past, tell your therapist this as well so you can increase your self-awareness and make healthier choices moving forward. Effective therapy tends to feel collaborative, like you’re working as a team.

The frequency and length of therapy depends on a number of factors. When someone is in crisis, therapy sessions tend to occur more frequently, sometimes a few sessions per week. When someone is more stable, therapy sessions commonly occur every other week. Sessions may last 30-60 minutes depending on the approach your therapist takes. Insurance companies may have restrictions regarding the length and duration of treatment as well. You and your therapist can discuss what works best for you to see the most meaningful improvements.

Ending Therapy

Choosing when to wrap up a specific course of therapy is a collaborative process based on your progress toward your current goals. You may feel ready for a break from therapy when your major symptoms and functioning have significantly improved. On the other hand, when you’re feeling more emotionally stable you may find this is the best time to delve even deeper and address underlying patterns or areas for greater personal growth. Continued discussion with your therapist about your goals as they evolve is key to determining when therapy seems to be at a close. You might also consider lack of progress as a sign to take a break from therapy or to look for a new provider.

Therapy is often conceptualized as a tool to use throughout your lifespan as needed, much like going to your primary care physician or dentist. So you can think about going in and out of therapy based on your changing concerns over time. And you may find it helpful to routinely check in with a therapist to ensure you remain on track with your personal goals and wellness.

Written by Suzanne Smith, Ph.D. for the Lakefront Psychology Blog. If you are interested in more original articles about mental health, postpartum issues, wellness, relationships, and parenting, please subscribe to the blog using the button below. If you are interested in scheduling an appointment with Dr. Smith, please contact Lakefront Psychology at 216-870-9816.

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