Shannon Gonter 11/14/24 Shannon Gonter 11/14/24

Nourishing Our Senses for Emotional Well-Being: Insights from Ayurveda

This is a series dedicated to answering the communities questions. You ask the question and we get them answered by health and wellness professionals in the field. Email or DM us today to submit your question @b.mindfullouisville

Question asked: How do I nourish my senses more?

Answered by: Kari Nolan - who offers gentle guidance into your own nourishing inner wellspring of vitality, equanimity, & meaning in life, through the ancient wisdom & ecology of Ayurveda.

To explore more about Kari’s offerings, or to start your journey with Ayurveda, you can reach her through her website, Shamana Eco Ayurveda, and discover the beauty of sensory care as a path to wellness.

Explore Offerings

To register with The Salt Cave Louisville, and attend her FREE Ayurveda & Yoga Nidra for deep sleep session, Sunday, December 8th! This free session will be a prelude to her continuing series, January - June, 2025.

Summary:

In a world that often rushes us through each day, reconnecting with our senses can be a profound way to nurture both our bodies and minds. Recently, I had the pleasure of sitting down with Kari H. Nolan of Shamana Eco Ayurveda to explore the ancient wisdom of Ayurveda and its practices for sensory care. As we delve into our conversation, Kari introduces Ayurveda as a 5,000-year-old approach rooted in harmony with nature and grounded in holistic well-being.

A Pathway to Inner Balance

Ayurveda emphasizes caring for our senses rather than simply using them to process the world. As Kari explains, our senses act as gateways between our inner and outer worlds, allowing us to interpret, interact, and experience life. In Ayurveda, the heart serves as a central organ of discernment, processing the sensory information that shapes our emotions, thoughts, and ultimately, our overall health. Kari highlights that in Ayurveda, our emotional well-being and physical health are deeply interwoven, with the central nervous system acting as a bridge.

"Modern living tends to prioritize physical symptoms, often leaving our deeper needs unaddressed," Kari says. “By reconnecting with our senses, we’re able to tap into our own inner pharmacy, drawing from the wisdom of our bodies to promote healing.”

Morning Rituals to Ground the Day

One practice Kari recommends is intentionally starting each day with simple, sensory-centered routines. "Take the first hour of your morning to avoid screens, savor a peaceful moment, and allow your senses to awaken naturally," she suggests. She starts her own day by cleansing her eyes with warm water and connecting with nature—something as simple as admiring the early morning sky can refresh the senses and create a sense of calm.

A fascinating practice Kari mentions is the preparation of “moon water,” a refreshing Ayurvedic technique for cooling the body. By leaving filtered water in a blue glass container under the moonlight, this water can be used the next day for eye cleansing or as drinking water. This simple act of connecting with the elements, Kari shares, can have a grounding and calming effect.

Gentle Daily Techniques for Stress Relief

For those who spend long hours in front of screens, Kari offers sensory-centered techniques to mitigate digital fatigue. "Try rose water," she suggests, spritzing a small amount on the eyes, head, or wrists during breaks. This helps cool the body, soothe the eyes, and bring calm amidst the stresses of a workday. Another gentle Ayurvedic tool she mentions is Marma therapy, a form of acupressure for energy points across the body. Spraying rose water on specific Marma points, like the wrists or the heart area, can help stabilize emotions and ease tension.

"Ayurveda’s approach is a reminder that we can find balance by tuning into what’s around us,” Kari shares. “Instead of adding more to your day, simplify by reconnecting with your senses."

How to Begin Your Journey

If you’re interested in learning more, Kari’s approach is accessible and collaborative. She offers a 30-minute introductory session over Zoom, allowing potential clients to explore whether Ayurveda resonates with their goals. Her aim is to support individuals in a way that complements other wellness practices, underscoring that healing is a shared journey and not a “one-size-fits-all” approach.

Ultimately, Kari’s insights serve as a reminder to slow down and give ourselves permission to listen to our inner needs. Whether you begin with a morning ritual, moon water, or a simple sensory break during the day, these practices can be transformative for reconnecting with your body and enhancing your emotional well-being.

To explore more about Kari’s offerings or to start your journey with Ayurveda, you can reach her through her website, Shamana Eco Ayurveda, and discover the beauty of sensory care as a path to wellness.

View full interview video

The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.

Shannon Gonter 12/30/20 Shannon Gonter 12/30/20

Why can’t your spouse or friends act as your therapist?

Question asked: Why can’t your spouse or friends act as your therapist?

Get the answer to the question here

ASK US ANYTHING SERIES. #SendUsYourQuestionToday

Answered by: Amanda Gullett, licensed professional clinical counselor and LPCA supervisor. She is in private practice with Graven & Associates in Louisville, KY. She provides individual therapy sessions with individuals older then 10 who are struggling with life stress, anxiety, depression, grief, and trauma. Amanda specializes in working with those identifying as women and LGBTQUIA+. Amanda also provides clinical supervision for LPCA’s. Her office is located in Louisville, KY however she is currently only providing online services throughout the state of KY. You can learn more about her at https://linktr.ee/AmandaGullettLpcc

Shannon Gonter 12/16/20 Shannon Gonter 12/16/20

Is there something I can do to make themselves more mentally healthy without a seeing a therapist?

Question asked: Is there something I can do to make themselves more mentally healthy without a seeing a therapist?

Get the answer to the question here

ASK US ANYTHING SERIES. #SendUsYourQuestionToday

Answered by: Stephanie Barnes, certified social worker. She is a clinician with Wellsprings Wellness, LLC in Somerset, KY. She does individual, couples and family counseling sessions, but has a special passion for working with individuals who have experienced trauma. She sees online and in office counseling clients in Pulaski and it’s surrounding counties. You can follow her Facebook page at Stephanie Barnes, CSW for mental health tips and information.

Shannon Gonter 12/2/20 Shannon Gonter 12/2/20

I always see the letters EMDR on therapist websites. What is EMDR?

Question asked: I always see the letters EMDR on therapist websites. What is EMDR?

Get the answer to the question here

Answered by: Carrie Hunter, Licensed Marriage and Family Therapist. She is part of a small group practice in New Albany, Indiana. Carrie has been providing mental health services to teens and adults for nearly 25 years. She treats clients in-person and via telehealth. Carrie has been active with Kentuckiana LGBTQ+ communities for many years, doing advocacy, education and providing direct mental health care. If you want to learn more about her and you can call Nova Counseling Alternatives in New Albany at 812-206-3291.

Shannon Gonter 11/18/20 Shannon Gonter 11/18/20

What do I say when I am inquiring for services with a therapist?

Question asked: What do I say when I am inquiring for services with a therapist?

Get the answer to the question here

Answered by: Lindsay Carney, a Licensed Clinical Social Worker. She is the co-founder of Transcend Counseling Services in Louisville, KY. Lindsay provides individual therapy to adults seeking relief from disordered eating and body shame. She currently practices using a virtual office, and offers in-person sessions on a case-by-case basis. You can learn more about her and Transcend on Facebook

Tomeika S. Leavell 8/26/20 Tomeika S. Leavell 8/26/20

How Cognitive Behavioral Therapy Can Help Us Better Understand the Black Lives Matter Movement

Most human beings have implicit biases. And that’s okay, as long as we are aware of them and aware of how our attitudes affect others.In the United States, black people have lived through a long history of violence and social injustice. With the recent deaths of George Floyd and Rayshard Brooks…

Most human beings have implicit biases. And that’s okay, as long as we are aware of them and aware of how our attitudes affect others.

In the United States, black people have lived through a long history of violence and social injustice. With the recent deaths of George Floyd and Rayshard Brooks, the Black Lives Matter movement has organized many protests around the nation, inspiring people from all walks of life to take a long hard look at themselves and their own beliefs.

To this end, cognitive behavioral therapy, or CBT for short, can help us all better understand the Black Lives Matter movement and how we can help heal the divide among the races. The entire goal of CBT is to change a person’s thought patterns in order to change their responses to difficult situations.

CBT combines psychotherapy and behavioral therapy. Psychotherapy emphasizes the importance of the personal meaning each individual places on events and circumstances. Behavioral therapy looks at the relationship between our thoughts, our problems, and our subsequent behaviors. Most therapists who practice CBT personalize the therapy to the specific needs and personality of each client.

Cognitive Behavioral Therapy has been used for decades to treat adults, families, children, and adolescents. It has shown great success in treating depression, general anxiety disorder, PTSD, stress, anger issues, OCD, and marital difficulties. It has been so successful in treating myriad mental conditions precisely because it helps individuals reframe what they think about a particular belief or event. It is for this reason that I and other therapists have begun to use CBT to help people understand the BLM movement and how they can help it grow and make powerful changes.

Finding the Right CBT Therapist

If you are interested in exploring CBT treatment, it’s important to look for a licensed therapist with specialized training and experience. Beyond these credentials, it’s also important to look for an individual you feel comfortable with.

If you are interested in exploring CBT, please reach out to me. I would be happy to discuss how I may be able to help.

SOURCES:

Blog written by Tomeika S. Leavell, LCSW of Louisville, KY

Tomeika S. Leavell. She is a licensed clinical social worker. She is in private practice with Leavell Counseling, LLC in Louisville, Kentucky. She holds a license in the state of Kentucky at the present time, and temporarily holds on in the state of Indiana with the goal of permanent licensure soon. She is committed to providing quality counseling services to individuals desiring growth and change and she looks forward to supporting clients in their process of growth and change. She currently provides therapy sessions via a secure online platform for clients throughout the state of KY. You can follow her on Facebook and Instagram @leavellcounselingllc, and learn more about her at https://leavellcounselingllc.com

The mental health and wellness professionals that practice out of b.mindful Louisville are skilled in what they do. Each specializing in their own area and caring for their clients in their own unique way.

If you need help finding the best human helper to meet your specific needs, email us for one-on-one assistance.

*The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.

Kayla Renteria 7/8/20 Kayla Renteria 7/8/20

10 Therapy Myths

Occasionally, I come across information in tv shows or movies, social media, or in conversation with others that depict mental health and therapy in an unrealistic way. Usually, it's a small thing, but sometimes it's a BIG misconception. Our culture has come a long way in making strides toward normalizing therapy and mental health issues. In fact, statistics show that younger generations are coming to therapy more often and regularly than previous generations. In a 2019 report, the APA found that 37% of Gen Zers and 35% of Millenials have received treatment from a mental health professional, compared with 22% of Baby Boomers and 15% of older adults (https://www.apa.org/monitor/2019/01/gen-z). That's awesome!

Unfortunately though, some myths still persist that may deter individuals from trying therapy or exploring their mental health a little deeper. In this post, we'll take a closer look at some of these myths and explore the truth about therapy.

1. Myth: "My issues aren't serious enough/big enough/traumatic enough to go to therapy"

Fact: I see people that come to therapy with all sorts of presenting issues. There is no problem too small--or too big--to address in therapy. Clients often come in seeking a better understanding of themselves or their relationships. People tend to think that you have to have a profound psychological disorder in order to ask for help, but the truth is that many people don't. Therapy is normal.

2. Myth: "I have plenty of friends and family to talk with. I don't need a therapist."

Fact: It's great to have an extensive support system! Even better to utilize it effectively! But a therapist is a little different from a friend, for some obvious reasons and some not-so-obvious reasons. Your therapist is highly trained and has spent years studying and researching effective techniques and approaches to help you better manage your specific concerns. Also, friendships are a two way street. Your therapist will not ask you to listen to their problems, too. Relationships are reciprocal, though, and require that you are a support to them just as they are a support to you. That's not a bad thing, but in therapy, it's all about you! Finally, therapy offers a safe place to explore things you don't feel comfortable talking about with close friends and family. Maybe there's feelings of shame or embarrassment, or concerns of hurting others' feelings. In therapy, you're free to discuss these things with no hesitation. Your therapy has no connection to your social circle, and they are bound by confidentiality. So, you're free to let it all hang out!

3. Myth: "Therapy is too expensive. I can't afford it."

Fact: I hear this one ALL the time. The truth is,therapy can be expensive. It is an investment. However, there are lots of options for folks who can't afford ongoing sessions, either because their insurance has crazy deductibles, or they are uninsured, or they can't afford their co-payment. There are some clinics that may offer free or reduced rate services to clients who meet criteria. Additionally, many therapists offer a sliding-scale rate, which bases the session fee on the client's income. A great resource is https://openpathcollective.org/. Open Path is a non-profit organization that connects people with local therapists willing to provide therapy services for a reduced rate (between $35-$60 per session). There are many providers who believe in access to mental health services for those who struggle to afford it. I'm one of them! You can find me on Open Path here: https://openpathcollective.org/clinicians/kayla-renteria/.

4. Myth: "Therapists are pill pushers. I'm not interested in medication."

Fact: There are many different types of mental health professionals. Therapists do not prescribe medication. Psychiatrists do. Depending on your specific concerns, psychiatrists may play an important part in your journey. But for many, talk therapy is the only treatment needed. Your therapist might let you know that medication is an option and provide you with referrals to a psychiatrist, but the choice to take medication is yours. Your therapist can help you explore your fears about this and help you to make that decision, if you choose.

5. Myth: "Therapy is for weak people who can't handle their own problems."

Fact: This one is becoming less prominent, but I still hear it! Mental illness is not a failure or shortcoming. It is not a weakness. We all have mental health, and we all need to take care of it. I love being a therapist because I get to work with some of the strongest people ever--clients who come in and bravely explore some really tough stuff. I'm honored to see that strength every day. There is no weakness in asking for help. That takes guts.

6. Myth: "All therapists are the same. I had a bad experience in therapy, so it's not right for me."

Fact: Therapists are like fingerprints--no two are the same. They are all unique humans, with distinct personalities and characteristics, training, specialties, sense of humor, boundaries, approaches to therapy, and skill level. If you've tried therapy and had a bad experience, or just didn't click with your therapist, know that it's worth it to give it another shot. Sometimes it's not a good match--and that's okay! Choose a therapist that makes you feel safe, welcomed, and heard. The therapeutic relationship is THE MOST IMPORTANT part of therapy. We're not all the same. Find one of us that you click with. Someone that challenges you, but compassionately guides you toward your goals.

7. Myth: "Therapy is too big of a commitment. It never ends."

Fact: The average time I see clients is about 6 months to a year. Depending on their reasons for coming to therapy, it's sometimes less and sometimes more. Sometimes I see clients weekly, sometimes every other week, and sometimes, if they've made good progress and just need some check-ins, we go down to monthly appointments. Therapy is a commitment, that part is true. It takes work and consistency to see progress in your mental health goals. But my goal as a therapist is to help my clients heal and learn to implement the work we do outside of session. My hope as a therapist is for my clients to feel empowered to regulate themselves effectively and apply the skills they've learned independently.

8. Myth: "Therapists will blame me/my mother/video games/etc for my problems."

Fact: If you have a therapist who uses blame or shame, they are not a good therapist. I'm just gonna say that. However, a therapist will hold you accountable for your mental health goals. They will give the work to you. And they'll help you explore your avoidance or difficulty moving forward with that work. That's a good, healthy thing. They might help you explore your anger toward another person, or your feelings of responsibility in situations, or your ability to control yourself around xyz. But this is done in a compassionate way, not by using blame or shame.

9. Myth: "Therapists are all warm and fuzzy, hippie-dippie cheerleaders that will just say positive things to make me feel better.”

Fact: Many therapists are empathetic, encouraging, and welcoming. They create a warm environment to provide the best possible space for you to explore your thoughts and feelings. But, as discussed in Myth #6, we're all different. Some of us are more bubbly or down to earth, and some of us are more straight-shooters. As we talked about in Myth #8 though, a good therapist will hold you accountable. That means that we won't just say the things that makes you feel better. You will be challenged in therapy. That's part of the process.

10. Myth: "Therapy is all about drudging up the past, and you can't change anything about the past."

Fact: You will talk about the past. When we only look forward, we leave those old wounds untended to, which means that they will still sting. Exploring the past helps us move forward in a healthy way. Yes, it may bring you some discomfort. But I encourage you to not be afraid of this. A good therapist will guide you through this in way that is safe for you.

Hopefully, we continue to move forward in destigmatizing therapy and mental health issues in our culture. Next time you hear one of these myths pop up--take a moment to educate others. If you're comfortable, share about you own experiences in therapy. When we normalize therapy, we make it less "scary" and more approachable.

Therapy is normal.

Written by Kayla Renteria, LPCC - mental health counselor with Renteria Counseling in Louisville, KY

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I work with children, adolescents, and adults with a variety of presenting concerns. Many of my clients come to me with concerns related to anxiety, depression, relationship issues, and past trauma. My experience as a therapist has provided me the opportunity to work alongside clients from many different walks of life. My philosophy on treatment is to empower my clients through a trusting relationship, compassion for their situation, understanding that they are doing the best they can with what they have, and a good measure of humor to keep things real. I specialize in treating trauma, depression, and anxiety.

I am also trained in EMDR, a highly effective and efficient treatment modality for trauma and mood disorders. I know how uncomfortable it can be to address painful moments in the past and present. I am honored to walk alongside my clients as we work to heal the past and move forward in a healthy way.

My educational and professional experiences have provided me with the expertise to guide you, utilizing evidence-based treatment principles and an unwavering sense of compassion. I would love the opportunity to talk with you about how I can help you. When you're ready, give me a call or use this link to schedule “.

The mental health and wellness professionals that practice out of b.mindful Louisville are skilled in what they do. Each specializing in their own area and caring for their clients in their own unique way.

If you need help finding the best human helper to meet your specific needs, email us for one-on-one assistance.

Denise Hutchins 6/24/20 Denise Hutchins 6/24/20

What You Should Know About Professional Counselors

So, there are a LOT of different people out there who call themselves “therapists”; it’s a veritable alphabet soup! There are LCSWs, LMFTs, LPCCs, LCADCs, to mention a few. What do all the letters mean?

LCSW – Licensed Clinical Social Worker
LMFT – Licensed Marriage and Family Therapist
LPCC – Licensed Professional Clinical Counselor
LCADC – Licensed Clinical Alcohol and Drug Counselor

So what makes a Licensed Professional so special?

Generally speaking, a licensed mental health professional has completed at least 60 hours of graduate-level coursework (above and beyond a 120-hour Bachelor’s degree), has taken a National licensing exam, and has accrued the number of direct clinical hours and supervision hours required by each specialty’s state licensing board (usually numbering anywhere from 1,500 to 4,000 hours). Once all this is achieved, only then can an individual apply to be an independently-licensed professional. Think of the time and energy (and money!) spent getting to this place!

I am a Licensed Professional Clinical Counselor (LPCC) in the state of Kentucky. I earned my license in September of 2003, so I have 16 years of experience, post-licensure.

What makes an LPCC so special?

This is a brief summary of what sets an LPCC apart from other specialties:

1. Has a Master’s or Doctoral degree in Counseling

2. Emphasizes multicultural competence and respect for diverse world-views

3. Focuses on wellness, whole-person development, and client empowerment – a proactive approach to mental health

4. Encourages people to be genuine and to work to find their own authentic self, even if that authentic self is somewhat different than dominant cultural norms

5. Assists with issues caused by typical life stressors, such as grief and loss, relationship problems, trauma and disasters, life transition difficulties, and questions about sexuality

6. Diagnoses and treats mental disorders

7. Serves as a front-line resource in schools, as the eyes and ears for early signs of emotional distress caused by bullying, harassment, and other forms of abuse and trauma

8. Provides assistance in various settings with diverse populations (i.e. college campuses, hospitals, agencies, etc) to help them address issues that may have an effect on their mental health and overall well-being

9. Adheres to the ACA’s Code of Ethics – the standard code that most states have adopted. It’s the first code that speaks to the ethics of using social media with clients and addresses proper and improper interactions with clients

10. Is passionate, diverse, and committed to helping people from all walks of life and all depths of despair to survive and thrive in today’s world.

Blog written by counselor Denise Hutchins, LPCC-S of Acadia Counseling in Louisville, KY

Denise earned her Master’s degree at the University of Kentucky in May, 2000. She has worked in the field for nearly 20 years, accumulating experience with families, children, couples, and adults. She is a Licensed Professional Clinical Counselor and holds an additional credential to provide clinical supervision services for beginning counselors. She specializes in work with adults and couples currently; she provides expert care to those with mood issues and aftereffects of traumatic events. Follow on instagram, facebook and twitter.

The mental health and wellness professionals that practice out of b.mindful Louisville are skilled in what they do. Each specializing in their own area and caring for their clients in their own unique way.

If you need help finding the best human helper to meet your specific needs, email us for one-on-one assistance.

Denise Hutchins 4/29/20 Denise Hutchins 4/29/20

Tips For Finding Your Right Therapist

As part of my “opening monologue” to a new client, I include information about Confidentiality (what you say here, stays here), Cancellations (give me at least 24 hours notice to allow for someone else to take your abandoned spot), and Illness (if you are sick, don’t bring it to me; I’ll gladly return the favor). Additionally, I also include information about what I call “Goodness of Fit”. I encourage my new clients to take the time to figure out if I am a good fit for them.

As a clinician, I am constantly inundated with information about “finding my niche” and serving clients who have issues that I enjoy and/or have expertise in. However, I also believe the “niche” goes the other way, too. Not every therapist out there will be a good fit for you. Take the time to consider several factors that contribute to that decision.

TIPS FOR FINDING THE RIGHT THERAPIST

Therapy is a relationship and finding the right fit is huge. Your therapist doesn’t have to be your very favorite person in the world, but should be someone with whom you feel safe and comfortable sharing.

1. Do Some Research. Search for therapists in your area. (PsychologyToday.com, TherapyTribe.com, and GoodTherapy.com) are excellent resources for that! Look for someone who speaks to you, whose biography excites you and makes you want to meet them.

2. Start With a Phone Call. Even if it’s only for five minutes, asking to speak with your potential therapist on the phone before making an appointment can help you get a feel for their style and energy. Plus, when you come in for your first appointment, the therapist will feel a tiny bit less like a stranger.

3. Give It a Few Sessions. It takes time to get to know someone, so don’t jump to a conclusion about whether your therapist is a good fit right away. However, in cases of inappropriate behavior, rudeness, or anything else that makes you feel unsafe, unwelcome, or uncomfortable, LEAVE and do not return.

4. Don’t Be Afraid To Make a Change. You’re allowed to switch therapists! A professional therapist will not take it personally if the relationship isn’t productive. They will probably feel it, too. I want you to succeed; if not with me, then with someone else.

5. Consider Trying a Different Style of Therapy. There are so many different approaches to therapy! Cognitive Behavioral Therapy (CBT) really is the most popular and often the most effective for lots of issues, but it’s not the only one out there. Maybe you’d do better with someone who utilizes a mindfulness-based approach. Or maybe your ideal fit is with someone who takes a basic psychoanalytic approach.

6. If Accessibility is an Issue, You Are Not Alone. Not everyone has easy, consistent, affordable access to therapy, or the luxury of choice. If you are a student, look into counseling at your school. If you have insurance, call your insurance company to be sure it covers mental health services; if so, how much does it cost? And do they recommend anyone in particular? If you live nearby a university, ask about seeing a (master’s or doctoral-level) student therapist. You can also search for sliding-scale therapists, local support groups, or online therapy (like BetterHelp.com), or talk with your regular doctor about options.

Remember, you are doing a brave thing and you deserve good mental health care. It can be hard to find the right therapist to begin the journey but it’s a hard thing worth doing for yourself.

Blog written by counselor Denise Hutchins, LPCC-S of Acadia Counseling in Louisville, KY

The mental health and wellness professionals that practice out of b.mindful Louisville are skilled in what they do. Each specializing in their own area and caring for their clients in their own unique way.

If you need help finding the best human helper to meet your specific needs, email us for one-on-one assistance.

Shannon Gonter 2/26/20 Shannon Gonter 2/26/20

Counseling Should and Shouldn't Be

We’ve all seen the word, or variations of the word within the mental health scene. We know someone who has been in counseling or maybe we’ve had first-hand experience with it. But I don’t think a lot of people know what should and shouldn’t happen within the counseling hour, and honestly, I don’t think that’s their fault. The nature of mental health client/counselor confidentiality and societies viewpoints on this field plays a big role in this “unknown world of the counseling hour”.

coun·sel·ing

/ˈkouns(ə)liNG/

noun

1. the provision of assistance and guidance in resolving personal, social, or psychological problems and difficulties, especially by a professional.

But I am here to share 7 tips of what you “should” and “shouldn’t” expect when entering therapy with a new counselor.

1. You SHOULDN’T expect it to be like your typical medical physicians’ checkup.

It’s easy to associate mental health with your body and how to take care of your mental health with how you take care of your body. But it’s not quite the same. I mean there are some similarities; you make an appointment, drive to that appointment, enter the waiting room, fill out some paperwork, browse through a magazine and then someone calls your name (probably mispronouncing it) but that is where the similarities stop. 1) hopefully the physical décor within the office is slightly less sterile than your physician’s office and 2) that your counselor doesn’t say “okay everything looks good see you back next year” at the end of your appointment. Most people don’t go to their medical physician more than 5 times a year, but most people are seeing their therapist more than 20 times a year. If you enter counseling you are going to be expected to attend weekly, or bi weekly sessions for an estimated 3 months to a year or more.

2. You SHOULD be motivated and invested in your treatment.

One of the most important things you should expect is to be motivated and invested in your counseling process. There is a common myth out there that entering counseling makes one “too focused on themselves”. And it’s true, counseling does involve reflecting on your thoughts, feelings, choices, and relationships and increasing your self-awareness. But the point of all that increased awareness is to allow you to make more informed choices about what’s important to you, how you get your needs met in the world, and how you impact other people. While it does take a certain amount of self-reflection, it often results in you being more attuned to and present with other people in your life. Taking care of yourself actually frees you up to be a better friend, partner, parent, and colleague.

3. You SHOULD like and trust your counselor.

Sounds like a big ole “DUH”. But you will not believe the number of people I have met with that have described their past counselor as “totally opposite than me” or someone who “didn’t get me” or “had totally opposing beliefs as me”. Suggestion to the masses, do your research prior to entering counseling! If you are someone who often cusses and is abrasive, you might not want to pick the counselor who is highly professional and uses sophisticated language throughout their site. Pick someone who is more in line with your personality and wants for your future.

And even if you do your research beforehand and figure out you aren’t vibing after a few sessions, that’s okay! Let your counselor know this, and who knows there might be something that can be done to make you feel more comfortable or maybe there isn’t. But the good thing to note is that there are thousands of human helpers in your city and your counselor would be happy to provide you with a referral to a better fitting therapist.

4. You SHOULDN’T expect it to be easy.

Unfortunately, there is no “magic pill” and counselors don’t have wands that we wave around to solve your problems (because trust me, if I did, I would be waving it around like crazy and happily be out of a job). Counselors won’t tell you to go home and “rest, ice, compress and elevate” to heal your broken heart after a break up, or to assist in the grieving process after a loss of a loved one. They will tell you to keep coming back and that the counseling process will assist you in feeling more connected, more capable of dealing with the challenges of adulthood, and more empowered to make decisions and follow through on plans that reflect your renewed sense of self and purpose.

5. You SHOULD experience some feelings of discomfort.

As is the case with most things in life, there are both benefits and risks while participating in counseling. Counseling may improve your ability to relate with others, provide a clearer understanding of yourself, your values, and your goals, and it often helps relieve stress immediately. Along with these benefits, counseling will also involve discussing the unpleasant parts of your life, and you may experience uncomfortable feelings during these moments. But remember that using the awareness of one’s pain can aid the healing process and result in better relationships with yourself and others.

6. You SHOULDN’T expect your counselor to fix your problems.

The goal of counseling is not for someone else to “fix” your problems. Counselors are here to help you to identify those concerns and to set new goals for yourself. In therapy you will solve problems by working collaboratively with your counselor to explore your feelings, thoughts, and behaviors. In doing so, you can explore all your options and make a decision as to how to best achieve your goals. In the end, YOU know yourself the best, therefore YOU are the best one to “fix” your problems!

7. You SHOULD experience personal growth.

A lot of people enter counseling with the goals to “feel less” of something or “more of” something else, but the overall goal for everyone’s treatment should be personal growth. At the end of the day all we have control of is our own thoughts and actions. Therefore, more time needs to be spent on developing a sturdy ground for our internal and external selves to stand on. So, when shit does hit the fan and we are needing to “feel less of” this or “more of that” we are able to sort through our tool box and get our needs met with the assistance of a counselor, and eventually alone.

Written by: Shannon Gonter, LPCC of Therapy by Shannon in Louisville, KY

I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.

The mental health and wellness professionals that practice out of b.mindful Louisville are skilled in what they do. Each specializing in their own area and caring for their clients in their own unique way.

If you need help finding the best human helper to meet your specific needs, email us for one-on-one assistance.

Denise Hutchins 2/12/20 Denise Hutchins 2/12/20

5 Ways Seeing a Counselor is Different From Seeing a Doctor

It’s taken a while, but mental health is finally starting to be taken seriously. Celebrities talk openly about their struggles. Politicians specifically mention mental health in discussions on improving healthcare. And the idea of seeking therapy is no longer stigmatized the way it once was. More and more — particularly in the United States — there’s been a push to define mental health concerns as medical concerns. While mental health is an essential part of overall health — and mental illness is illness — selecting a therapist or mental health provider is not the same as selecting a doctor.

Here are some key differences that might help you find the right therapist:

1. Diagnosis is subjective

Medicine looks for a symptom’s cause, attempts to address the cause, and moves on. Mental health diagnoses don’t exactly meet this formula. No matter how much the insurance industry and our Western culture demands correct identification of mental and emotional problems, mental health diagnoses are simply descriptions of how someone appears or experiences things. There are no definitive tests for common mental health disorders and descriptions of disorders have changed over time. Some people find medicalized diagnoses such as depression or anxiety helpful. These people should seek a therapist who is oriented to pinning down and working within those diagnoses. Others want help with trouble getting out of bed or following through on things and will do better with a therapist who takes those self- diagnoses into account.

2. Treatment must be customized

While many people experience unusual or difficult-to-diagnose medical conditions, the majority of diagnoses and treatment paths are relatively clear. If you have a sore throat and go to the doctor, they’ll test to see if it’s bacterial or not. If it is, they’ll prescribe antibiotics. If not, you’ll get advice on how to endure the discomfort until it passes. Mental health diagnoses can be tricky, with a host of possible causes but no blood test or scan to pin them down. Different practitioners will approach reducing those symptoms in very different ways. Medication, mindfulness, talk therapy, and exercise have all been shown to be helpful — usually in combination. But, what’s life-changing for one person may not help someone else. And as with diagnosis, when it comes to talk therapy, there’s a lot of variation in terms of philosophies, approaches, and techniques. While we fortunately have some broad information about how certain approaches are effective, the most important thing is that your therapist’s approach works for you.

3. Personality matters

Back to the sore throat analogy: You feel awful, so you head to urgent care. While you’d like to see a doctor who’s warm and compassionate and totally gets that you have a full week of work ahead of you and your kid’s baseball team is in a tournament and you don’t have time to be sick… it ultimately doesn’t matter if the doctor has zero bedside manner. You just want to know: Will antibiotics help or do I need to cancel my life for a few days and go to bed? Not so for mental health care. In addition to connecting to your therapist’s approach, the therapist must be someone you can, well, talk to. As a therapist, I’ve met so many people who endured therapy that wasn’t helpful because they didn’t think they could actively choose someone who felt good to work with. Some people thrive with a therapist who confronts and challenges them. Others need warmth and acceptance to open up vulnerable areas and get to work. Some people need humor and others will feel like their concerns aren’t being taken seriously if the therapist cracks a joke.

4. Culture and context are key

Western psychology emerged in a cultural context that focuses on measurable causes and effects, and prioritizes individual agency and responsibility. This has led to assumptions about both the causes and options for addressing mental health. However, we don’t experience our lives outside of our contexts and mental health especially is influenced by social circumstances. This is particularly true for people experiencing marginalizing or scary things — think systemic racism, LGBTQ discrimination, anti-Muslim rhetoric — in their everyday lives. It’s important that therapists look beyond what the individual is doing about their internal experience and see how their life context might be contributing to their mental health.

5. You decide when you’re done

Returning to the sore throat, the doctor decides to prescribe antibiotics. You must take them until they’re gone — then, you’re done. For more serious medical diagnoses, one test identifies the problem and then follow-up tests tell you how a disease is progressing, or how well treatment is working. There are usually some objective data points that the doctor uses to tell you when you’re better. In therapy, the client sets the goals and ultimately decides when they’ve come to a place that’s workable for them. Even with very challenging mental health problems that have relatively clear diagnostic criteria and medication treatments — such as paranoid schizophrenia or bipolar disorder — psychotherapy is only useful if the client finds it helpful. Therapists should regularly check in with clients about how the work is going, if it’s as helpful and needed as when they started, and if they need to make an adjustment. While therapists can offer their experiences of what’s been helpful for others, they should welcome clients’ decisions to take breaks, wrap up therapy, or carry on until the client feels they’re done.

Find the therapist you deserve

Whatever you’re managing — anxiety, depression, a difficult relationship, parenting, work, or navigating a change in life — therapy may be helpful, but finding the right fit is key. Every person deserves a therapist who collaborates on defining the diagnosis and focus of the therapy work and customizes their approach to the client’s needs and preferences. A therapist should be personable and respectful of a client’s goals and assessments of how things are going, taking context and culture into account.

Blog written by counselor Denise Hutchins, LPCC-S of Acadia Counseling in Louisville, KY

The mental health and wellness professionals that practice out of b.mindful Louisville are skilled in what they do. Each specializing in their own area and caring for their clients in their own unique way.

If you need help finding the best human helper to meet your specific needs, email us for one-on-one assistance.