Individual Therapy

Preparing before your first session, and between sessions throughout therapy can really assist in getting the most out of therapy. The first session usually has a lot of questions and is also a really big step that can be quite overwhelming. This means you may also forget what you want to say or find it hard to communicate what you’d like to say. Below are some prompts to reflect on, and journal before your first session:

1. What led you to seek therapy? Why now?
2. What are your hopes and expectations for therapy?
3. What positive changes would you like to experience from engaging in therapy?
4. What emotions or thoughts are you currently experiencing?
5. How do these emotions, thoughts and behaviours interfere with your life, relationships, or work?

Introduction and Warm Welcome:
You will be warmly greeted by the psychologist or the office staff, creating a welcoming and comfortable environment. We know this is a scary step and want you to feel as supported as possible.

Initial Assessment:

• A discussion about your reasons for seeking therapy and your goals.
• Questions about your personal history, background, family and systems, and current life circumstances.
• Exploration of any symptoms, emotions, or challenges you're experiencing.
• Conducting a series of assessments using standardised measures to understand your symptoms and needs better

Initial assessment can take up to 2 - 3 sessions.

Therapeutic Approach:
An explanation of the psychologist's recommended therapeutic approach or modality. In some cases, a combination of therapy and medication may be the most effective approach, especially for severe or treatment-resistant anxiety.

Discussion of the expected duration and frequency of therapy sessions.

Discussion of Confidentiality:
Assurance of the psychologist's commitment to confidentiality and its legal and ethical limits.

Payment and Scheduling:
Clarification of payment arrangements and scheduling for future sessions.

Therapeutic activities:

• Therapy is more than talking or lying on a coach for years (known as talk therapy and psychoanalytical therapy – think Freud). How therapy is depicted in the media, isn’t exactly accurate.
• While talking is very important, what we find is that the therapeutic activities in provided session is what creates the most powerful change for individuals. Depending on the therapeutic modality it can be anything from challenging long held beliefs (cognitive challenges), going back into memories and rescripting, moving furniture around for visual impact, to even getting down on the floor and using pillows and tools to emphasise a boundary or point.
• Whatever it looks like, we encourage you to remain open minded and fully allow yourself to be open to the process. The benefits might surprise you.

Active Listening:

• The psychologist will actively listen to your concerns and provide a safe and non-judgmental space for you to express your thoughts and feelings.

Collaborative Relationship:

• Emphasis on building a collaborative and trusting therapeutic relationship with you.
• Your active participation and feedback in the therapeutic process are encouraged.

Goal Setting:

• The psychologist will work with you to set clear, achievable goals for therapy.
• These goals will guide the focus of your sessions, and is one of the most important elements of successful therapy.

Outside the therapy space

• To get the most out of therapy and what you work on the therapeutic room, it is important to apply what you learn and take from the sessions outside. This can include readings, taking some new uncomfortable steps, journaling, or even research.

Progress Monitoring:

• Periodic assessment of your progress towards your goals and adjustments to the treatment plan as needed. If you’re on a MHCP then this will be done at the 1st, 6th, and 10th session.

Exploration and Insight:

• Exploration of past experiences thought patterns, and behaviours that may be contributing to your current challenges.
• Gaining insight into how these factors impact your well-being.

Emotional Processing:

• A safe space to process and express emotions, which can be therapeutic in itself.

Problem-Solving:

• Development of practical strategies and problem-solving skills to address your concerns.

Ending Therapy:

• Discussion of the process for ending therapy when you and your psychologist agree that your goals have been met or when you decide to discontinue treatment.

What we do in-between our sessions once therapy has started is also very important. Reflecting each week, even just for 15 minutes before your session can be very helpful and drive the focus for that session. The following questions can help prompt weekly reflection:

1. What were some of the ups and downs throughout the week?
2. What were you doing, or what was happening during the most intense down?
3. What were your thoughts and feelings?
4. What would you like to focus on in this session?

Applying therapeutic techniques outside of therapy offers valuable benefits by fostering a seamless integration of learned skills into everyday life. Beyond the confines of therapy sessions, individuals have the opportunity to reinforce and generalize coping mechanisms, self-reflection, and problem-solving strategies. This continuity ensures that progress made in therapy extends beyond the therapeutic hour, contributing to the sustained development of self-awareness and positive behavioural changes. Engaging in therapeutic activities outside of sessions empowers individuals to take an active role in their personal growth, providing a sense of agency and ownership over their well-being. The regular practice of therapeutic techniques not only accelerates progress but also strengthens the internalization of skills, making them readily accessible when facing real-life challenges. This collaborative approach between therapist and client enhances the effectiveness of therapy, promoting lasting positive change and increased self-empowerment.

Setting goals is a crucial aspect of therapy for several reasons, contributing to the effectiveness and success of the therapeutic process. Here are some key reasons why having goals in therapy is important:

1. Direction and Focus:
   Goals provide a clear sense of direction for both the therapist and the client. They serve as a roadmap, guiding the therapeutic process and ensuring that sessions have a specific focus.
2. Measurement of Progress:
   Goals provide measurable benchmarks to assess your progress over time. By regularly revisiting and evaluating these goals, therapists and clients can track improvements and identify areas that may need further attention.
3. Empowerment:
   Goals empower you, by allowing you to take an active role in defining what you want to achieve in therapy. This sense of agency can enhance your commitment and engagement in the therapeutic journey.
4. Clarity of Purpose:
   Clearly defined goals help clients and therapists understand the purpose of therapy. This clarity contributes to a shared understanding of the issues at hand and the desired outcomes.
5. Prioritization of Concerns:
   Goals help prioritize the most significant concerns or challenges that you want to address. This ensures that therapy focuses on the issues that are most relevant and impactful for your overall well-being.
6. Treatment Planning:
   Goals guide the development of a tailored treatment plan. They influence the selection of therapeutic techniques and interventions that are most appropriate for addressing your specific needs and objectives.
7. Outcome Evaluation:
   Having goals allows for a systematic evaluation of therapy outcomes. It helps determine whether your expectations are being met and provides valuable feedback for refining the therapeutic approach if needed.
8. Long-Term Well-Being:
   Goals in therapy are not only about short-term solutions but often include building skills and strategies that contribute to your long-term well-being. This holistic perspective promotes sustainable positive change.

Seeing a registered psychologist has been consistently associated with various benefits supported by peer-reviewed research. Here are some key advantages:

1. Efficacy in Treating Mental Health Conditions:
   Peer-reviewed studies consistently demonstrate the efficacy of psychological interventions in treating a wide range of mental health conditions, including anxiety, depression, trauma-related disorders, and more (Hofmann et al., 2012; Cuijpers et al., 2013).
2. Evidence-Based Approaches:
   Registered psychologists employ evidence-based therapeutic approaches. Research supports the effectiveness of evidence-based therapies such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and mindfulness-based interventions (Butler et al., 2006; Linehan, 2015).
3. Improved Symptom Management:
   Research indicates that individuals who receive psychological interventions often experience significant reductions in symptoms and improved overall functioning (Stewart et al., 2017).
4. Long-Term Benefits:
   Longitudinal studies suggest that the benefits of psychological therapy extend beyond the immediate treatment period. Clients often report sustained improvements and increased well-being over time (Stiles et al., 2003).
5. Enhanced Coping Skills:
   Psychological therapy helps individuals develop effective coping strategies and problem-solving skills. This is particularly relevant for managing stress, navigating life transitions, and coping with challenging circumstances (Grossman et al., 2004).
6. Positive Impact on Physical Health:
   There is growing evidence supporting the connection between mental health and physical well-being. Research suggests that addressing psychological issues through therapy can have positive effects on physical health outcomes (Katon et al., 2010).
7. Tailored and Individualized Treatment:
   Registered psychologists conduct comprehensive assessments to understand the unique needs of each client. Tailored and individualized treatment plans are associated with better outcomes (Lambert et al., 2001).
8. Reduction in Healthcare Costs:
   Studies suggest that early and effective psychological intervention can lead to reduced healthcare costs in the long run by preventing the escalation of mental health issues and associated medical conditions (Hilton et al., 2008).
9. Improved Quality of Life:
   Psychological therapy has been linked to improvements in overall quality of life, including enhanced relationships, increased satisfaction in work and personal life, and a greater sense of purpose (Dobson et al., 2008).
10. Prevention and Early Intervention:
    Research supports the role of psychologists in prevention and early intervention efforts, which can help mitigate the development of more severe mental health conditions (Hegerl et al., 2009).

These findings collectively highlight the substantial benefits of seeking the expertise of a registered psychologist for mental health and well-being.

References.

Open Communication: It's essential to be open and honest with your psychologist about your thoughts, feelings, and concerns. They are there to support you, and the more they know, the better they can help.

Expect Emotional Moments: Therapy can sometimes evoke strong emotions as you explore and process your thoughts and experiences. This is a normal part of the therapeutic process, and your psychologist is trained to guide you through it.

Consistency: Consistent attendance and engagement in therapy sessions are often key to achieving therapeutic goals. If you need to cancel or reschedule, it's generally best to provide advance notice.

Feedback: If something isn't working for you in therapy or you have concerns about the therapeutic process, don't hesitate to discuss this with your psychologist. They are open to feedback and may adjust their approach if needed.

Progress Tracking: Pay attention to your progress over time. Discuss your achievements and challenges with your psychologist to ensure you're moving toward your therapy goals.

Self-Care: Therapy is a tool to help improve your well-being, but self-care is equally important. Continue to engage in self-care practices outside of therapy to support your overall mental health.

Duration of Treatment: Be aware that the duration of therapy can vary widely depending on your goals and the nature of your concerns. Some issues may be addressed in a few sessions, while others may require longer-term treatment.

Seek Clarification: If you have questions or don't understand something your psychologist has discussed, don't hesitate to seek clarification. It's important to have a clear understanding of your treatment plan.

Reflect on Your Goals: Periodically reflect on your therapy goals and whether they still align with your needs and priorities. Adjustments to your treatment plan can be made as necessary.