Why being consistent in therapy is important

By: Kate Daley

One of the first questions clients have is, how long will I need to be in therapy?

The answer is often frustrating: it depends. However, two other aspects are arguably more important than duration: frequency and consistency. Today, we will dive into consistency.

Let’s start with an example.

Clients A and B have both been in therapy for twelve months. However, client A often misses and cancels sessions. She has only had 14 appointments, going weeks and months between some sessions. Client B started with weekly sessions for six months and then began to see her therapist biweekly given that she was making positive progress. Clients A and B may have both been in therapy for a year but client B has had more frequent and consistent sessions.

Why does this matter?

While it may be more inconvenient at first due to the weekly time commitment, the overall duration, or months/years in therapy, is likely to be much less. By seeing your counselor weekly, treatment is often more effective and efficient in appropriately addressing presenting concerns.

Think about if you were to ice skate for the first time in months. You might feel a bit wobbly at first. With a more consistent commitment to this activity, you’d likely feel more confident sooner rather than later. The same goes for counseling; practice makes progress. As you learn new skills, it is important to practice them. Consistent sessions help to keep what you are learning top-of-mind. 

Another important reason to stay consistent with therapy is to build a strong and trusting therapeutic relationship. It’s not easy to disclose personal details and struggles to just anyone. A significant part of the therapeutic process includes building rapport and strengthening the therapeutic relationship, or the relationship between you and your therapist. Week-to-week data and tracking of progress help us to better help you. When we understand you and your concerns on a deeper level, we can provide more nuanced and effective skills and solutions.

Not only is consistency important for you, but it's also important for your therapist! Just like when you meet a new friend, it takes time to get to know them and understand each other. The same goes for your counselor. When clients miss sessions and cancel last minute, this makes it more challenging for the therapist to get to know you and therefore help you. By being consistently present, there are better outcomes with your care.

But what if I can’t be consistent?

Great question! Of course, therapy is supposed to help add to your life, not take away from it. Also, you are human and life happens! That being said, it is important to know your WHY. Why did you seek out therapy? What are you hoping to get out of it? If addressing concerns and creating change in your life is a priority, skipping sessions will hinder the progress toward these goals. Maybe you can ask yourself, what is getting (or could get) in the way? This question can be a great place to start when first meeting with your counselor!

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

Contact our Broomfield, Colorado office today!

What Goes into Couples Therapy

Two adults cuddling watching the sunset. Representing the closeness that can come from couples therapy, or couples counseling, in Denver, CO. Whether you are in Broomfield or Denver you can benefit from talking with a couples therapist in Colorado.

Humans have a complex capacity to communicate, love, & connect with one another in a way that no other beings can.

Within the complexity of relationships often comes difficulty in knowing how to maintain committed relationships. Couples sometimes feel that they are no longer being loved, heard, and seen in the way they desire and need to be. People experience a large range of emotions from pain, sadness, and grief to contentment, euphoria, and peace. All emotions are fleeting, including the feelings we feel for our significant other/s.

So, what do we do when our love starts to taper off, our communication changes, our history becomes triggered in the present relationship, or the physical passion is lost? People have different responses to the changes that happen in relationships. Some people shut down and withdraw, some may engage in hurtful behaviors like infidelity or criticism, and others will pursue their partner to try and feel heard.

Couples counseling can help people in relationships navigate the complexity within their relationship and learn how to better manage and respond to the relationship issues. Couples therapy not only helps couples rebuild their relationship but to better understand themselves and how one functions in relationships. What someone needs, desires, and fears in a relationship is inextricably tied to many other facets of oneself and their background. Couples therapy makes one face themselves in a new light where they are confronted with how they play a role in the dynamic of the relationship so that they can begin to create a new one.

A couple reaching across the table holding hands. Showing the bond that a couples therapist in Tampa can help build. With support from couples therapy in Tampa or anywhere in Florida you can repair relationship issues.

Anyone Who Is in a relationship qualifies for couples Therapy.

Whether you’re monogamous or non-monogamous, queer or heterosexual, married or dating, living together or separately, couples therapy helps people navigate their relationships no matter what their status or label is. However, there are some couples therapists who specialize in working with specific populations, such as couples who identify as queer. Finding a couples therapist that fits your relationship needs is important, as there is no one size fits all. 

Couples counseling can help address any issue that is impairing your relationship. Some of the most common issues seen in couples therapy are ineffective communication, infidelity, wanting clarity on whether you should stay together or break up, establishing boundaries, arguing a lot, sexual dissatisfaction, differences in parenting style, a decline in passion and love for one another, changes in identity, value and belief conflict, and feeling as though you are emotionally unfulfilled. This list is by no means exhaustive. Generally speaking, couple’s therapists, such as the ones at WellMinded Counseling, are trained to help each partner communicate their needs and perspective, as well as understand your partner’s, but there are many different ways therapists approach couples therapy. 

An older couple walking down a nature path. Showing the longevity you can build in your relationship from couples therapy in Denver, CO. A Colorado couples therapist can help you build better understanding.

10 Tips from Couples Therapy to Improve Your Relationship

Here are ten general tips to consider to help improve your relationship that a couple’s therapist can help you expand on in more depth: 

  1. Practice effective communication by using “I feel” statements, avoiding “you” statements, and reflecting on what you’re hearing your partner/s say back to them. Allow your partner/s to clarify what they’re saying if they do not feel you’re hearing them correctly.

  2. Identify what your needs are and communicate them clearly. Do not expect your partner/s to be a mind reader.

  3. Practice expressing daily appreciation for the small, and big, things your partner/s does.

  4. Increase the positive moments in your relationship.

  5. Build nonsexual intimacy.

  6. Avoid engaging in criticism, defensiveness, stonewalling, invalidation, and contempt.

  7. Set expectations and boundaries.

  8. Take accountability for the role you play in the relationship issues.

  9. Take time to get to know each other’s inner world, dreams, and desires.

  10. Seek individual therapy as well.

Start Couples Therapy in Denver or Broomfield, CO, or Online

Are you ready to start addressing the issues that are impairing your relationship? Do you want to work with a couples therapist at WellMinded Counseling to better understand your partner and how you each function in a relationship? We offer couples counseling in Denver, CO, Broomfield, CO, Tampa, FL, and online throughout Colorado and Florida. Here is how to get started:

  1. Contact our therapy office

  2. Meet with a Tampa couples therapist or a Colorado couples therapist for a free consultation.

  3. Begin couples therapy and find relief from your relationship woes.

OTHER COUNSELING SERVICES We Offer in Colorado & Tampa, Florida

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

Contact our Denver, Colorado office today!

Self-Care Strategies for Tampa Bay Area College Students

Caring for your mental and physical health is of the utmost importance, especially while in college.

During the 2020–2021 school year, more than 60% of college students met the criteria for at least one mental health problem (apa.org). Luckily, as a college student in the Tampa Bay area, there are many low-cost and free opportunities to support your mental health.

Here are a few options:

  1. Spend time in nature – What’s a Florida self-care list without the beach? Florida’s beaches are some of the best in the nation and most are free to visit! Grab a book, your sunscreen, and a beach chair, and spend some time on the beach! Not a beach person? No problem! There are plenty of other opportunities to get your nature fix. Visit one of St. Petersburg’s many parks, such as Boyd Hill Nature Preserve. 

  2. Physical activity – The Tampa Bay area also offers plenty of opportunities for physical activity. Kayaking, paddle boarding, biking, and yoga are just some of the activities you might choose to engage in. Many businesses offer student discounts or free classes in the community. Check out healthystpetefl.com for more information.

  3. Change in scenery – Sometimes a change of scenery can be just what we need. Instead of studying in your dorm room or campus library, change it up by visiting a local coffee or book shop.

  4. Visit a farmer’s market – Tired of your college cafeteria’s meal options? Grab a friend and check out a local farmer’s market! Eating healthy and fueling your body is key to maintaining your mental health. Farmer’s markets typically sell produce for less than your local supermarket. You can even buy produce in bulk and split it with your roommates or friends. St. Petersburg’s Saturday Morning Market takes place at Williams Park every Saturday 9 am-1 pm.

https://pinellas.gov/parks/fort-de-soto-park/

http://www.stpeteparksrec.org/boydhillpreserve/

https://www.healthystpetefl.com/

https://www.blackcrowcoffeeco.com/

https://saturdaymorningmarket.com/

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services:

Caregiving in Tampa Bay Area - How to Know What is Best?

Image of a body of water in Florida. Representing a place where you can get caregiver therapy in Tampa. You can also benefit from therapy for parents in Tampa, Florida.

By: Carrie Frey

Middle age is often a time when you are settled into your career, have a savings account you are investing in, and have children going off to college; but also aging parents. This means balancing work, children, your household, medical care, and other caregiver responsibilities. 

Making Decisions as A Caregiver

How do you find the best nursing home, rehab facility, or assisted living facility for your loved one? Or do you keep them at home with home health care? Or maybe a day program?  

Those are all such difficult decisions and unfortunately can come with a hefty price tag depending on needs and insurance coverage. This can cause feelings of being overwhelmed and stressed and of course anxious to make a good decision.

There are so many facilities in Tampa that it is hard to tour them all. There are many home health agencies and it is hard to know and trust which to use. 

Image of a person holding into their caregivers arm. Representing the importance of starting caregiver therapy in Tampa, FL so you know what is best. This also works for parenting counseling.

At WellMinded Counseling we have found that Florida Agency for Health Care Administration is a great resource. It is a place to start to find names of facilities in your area. They have a location and Facility Finder website. 

You can select Tampa, enter your zip code, and find a list of facilities in your area. This will tell you how many beds they have, what payment types they accept, and what services they offer. You can see past inspection reports including deficiencies & resolutions.  

Do research online - then select a few to visit.

Image of a walking path in Florida. Showing a place where you can get virtual caregiver therapy in Tampa, FL. Making it easier to get therapy for parents and caregivers in Tampa or anywhere in Florida.

As an experienced Tampa therapist who offers caregiver therapy, I suggest talking to the staff- aids, nurses, and admin. Ask about nursing care, and doctor visits, and look for the activities calendar or the coordinator. Look at those that live there - do they look well groomed and cared for? Is the food edible, is the food being eaten? Are the call lights on for long periods of time? If so, that may mean long waits to meet your loved ones’ needs. Does it smell clean? Are the fake plants dusty and gross? Are the games, books, and crafts new or old and unused?  

Once you have selected care and your loved one is settled- visit often, at varied days/times. Have a whiteboard or notebook to ask questions or reminders. Be friendly, but ask questions  - how is my loved one eating? Are there any new medical concerns, are they active - what do they need?

Get Support Through Caregiver Therapy in Tampa, FL.

Are you feeling stressed as you try to take on the role of caregiver for your loved ones? With guidance and support from Wellminded Counseling, you can learn to find balance again. Get started by following these steps:

  1. Contact our therapy office with any questions

  2. Meet with a caring Tampa therapist for a free consultation to get to know their style

  3. Start getting the help and support you need and find balance in your life!

OTHER Therapy SERVICES OFFERED AT WELLMINDED COUNSELING

Caregiver Therapy isn’t the only service we offer. Our experienced and caring therapists offer the following counseling services:

5 Benefits of Summer Counseling for Kids

By: Kate Daley

Summer can be the perfect time to get your child into therapy.

While there are benefits to counseling no matter the season, the summer could offer unique benefits to your child. Here are five benefits of summer counseling for kids.

Scheduling

We all know how busy the school year can be. Once the school day ends, there always seems to be a laundry list of commitments: piano lessons, soccer games, homework, packing lunches, getting dinner on the table, and making sure everyone, including you, gets to bed at a reasonable hour. While you might still be working your nine-to-five, your child no longer has school all day. This leaves a lot of room for flexibility and a new routine. Counseling is one of many options to fill that time when it may not have been as accessible during the school year.

Structure

With all this extra free time and a sudden lack of structure, your child may have difficulty adjusting. It is important to continue some sort of structure into the summer months to keep your child engaged, learning, and growing. Lack of responsibilities may lead to boredom which counseling can both help to prevent and address.

Preparing for School

Every year, your child is faced with a transition. Even if the transition from one grade level to another seems lowkey (i.e., the child remains in the same school versus transitioning to high school), there can still be quite a bit of anxiety present. Each year, children are expected to be more independent, organized, and accountable for themselves. There are often increased academic expectations and social dynamics with their peers. While parents and teachers can offer support, sometimes a child needs a little extra support. Counseling can be a great option to navigate these changes, pressures, and expectations.

Less Pressure

Speaking of pressure, kiddos have pressure coming at them from all directions: academically, athletically, socially, and emotionally, just to name a few. After a long day at school, counseling is likely the last thing a child wants to engage in and, as a counselor, I don’t blame them! School can be mentally and emotionally taxing and unpacking these experiences and emotions can be further overwhelming. Summer can be the perfect time because children often feel more refreshed and ready to engage in this kind of work.

Social Interaction

School is where kids spend seven or more hours of their day. It is therefore the primary place for social interaction and fostering relationships with their peers. When summer comes along, it isn’t uncommon for kids to struggle with isolation and loneliness without their built-in social environment. Therapy, even individual sessions, allows for social interaction beyond what they may get at home. Counseling can also help kids collect tools to increase their social interactions and foster healthy relationships with their peers in preparation for the next school year.

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

Therapy for depression isn’t the only service we offer. WellMinded Counseling offers the following counseling services: