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You hear about others going to counseling and you don't know where to start? You don't think that you have any serious problems to be addressing like other people may have. So you go back and forth with it until you finally get the website or call and schedule your session.

I want to help you make the most of your time by addressing some of the most important issues that can be of help if adhered to, since you are investing your time, emotion and mental energies as well money into this.

1. Have an idea of what you would need from your counselor. People seek different things in counseling. Some people want to be heard, validated, guided, understood. While some people want to know and learn about themselves and process unresolved issues. This can save you from wasting time and money because you do not know what you want and expect the counselor to tell you. Try to be present enough in your life so that you are aware of psychological and physiological effects on your mind and body while experiencing life.

2. Be mindful of how people are experiencing and perceiving you. It's easy to see what everyone is doing wrong. But taking the time to read cues that people are giving you when interacting with them, can be a major help. It helps you in seeing the areas of growth.This doesn't mean criticizing yourself but allowing yourself to be aware of how you are affecting other people and what you want to strengthen or stop doing.

3.Be consistent. For counseling to be effective, its said that it takes a minimum of 20 sessions weekly to improve psychiatric conditions. You may not have psychiatric problems but psychological ones. The most important thing is being consistent.
When you start your journey and only show up when there is a fire to put out, you will feel as though you are going in circles. Sporadic  sessions won't give you as much results as you want but frustration because your process keeps getting interrupted.

4. Learn about your emotional, relationship and coping skill patterns by connecting the dots in your life. Study your major emotions like anger for example when does it show up and how does it look like? how does it affect your body, thoughts, relationships and how do you cope with it? This saves you time.

5. Be open and honest when in therapy. Yes people do lie in therapy, sometimes out of fear of being judged or feeling shame. There is confidentiality and as you are investing your money and time, you might as well be honest.

6. Keep a journal to take notes while in sessions to write down things that are standing out to you while in therapy. This can help you track your own personal progress and enforce what you are learning.

7. Do your homework. You will spend at least one hour in a session, so in between your session is when you practice what you are learning in therapy and find out what works and doesn't work for you. The homework assignments can make a difference since the changes are mostly internal.

8. Trust the process , for many that have not been to therapy before, the idea of talking to someone may seem  redundant but so much goes on in that dialogue.
This is when perceptions are exposed, clarity and understanding of how to move is revealed. 
There are no silver bullets in therapy, try not to dictate the process. Just because you want the changes like yesterday doesn't mean it's going to happen like that.
You may not like certain aspects of your process like bringing up a traumatic past can be uncomfortable but that doesn't mean you should quit. 
Changes are necessary and do not allow momentary discomfort get in your way.

9. when in counseling, do not blame others while you are in sessions. These people do not pay your sessions and you do not want to spend time blaming everyone. Take ownership of your challenges so that you can get equipped to deal with the stressful environments you are surrounded by.

10. Learn the difference between your inner world and outer world and how they interact with you. How do you interpret your emotions and how does your thinking interpret the world around you. Almost being self aware and  knowing how the heart and mind interaction affects you.

11. Be teachable. Allow yourself to learn as opposed to arguing especially within yourself.

Your life can be influenced in a very positive way, so engage your own journey!!
Sincerely,

Damalie Namale
Lead Counselor
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