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Understanding Therapy: Benefits, and What to Expect

What is Therapy?

Therapy, also known as counselling or psychotherapy, is a process that involves talking to a trained professional about emotional, psychological, and behavioural issues, worries or concerns. It can help people understand their feelings, cope with stress, build confidence in problem solving and improve their mental health.
 

Benefits of Therapy

  • Improved Mental Health: Therapy can significantly enhance emotional well-being and reduce symptoms of mental health disorders.

  • Better Coping Skills: Individuals learn effective strategies to manage stress and difficult emotions.

  • Increased Self-Awareness: Therapy fosters greater self-understanding and insight into personal issues.

  • Enhanced Relationships: Communication skills and interpersonal dynamics often improve as a result of therapy.

  • Supportive Environment: Therapy provides a safe space to express feelings without judgment.
     

What to Expect in a Therapy Session

  • Initial Consultation: The first session typically involves discussing your background, concerns, and goals for therapy.

  • Ongoing Sessions: Subsequent sessions will focus on exploring issues, setting goals, and developing coping strategies.

  • Feedback: Therapists will provide feedback and support throughout the process, adjusting techniques as needed.

  • Confidentiality: Therapy sessions are confidential, fostering a safe environment for open dialogue.

 

What can I expect at my first session?

Attending your first therapy session can be a bit nerve-wracking, but it’s a positive step towards understanding yourself and improving your well-being. Here’s a general idea of what to expect and some tips to help you prepare:
 

Before the Session

  1. Know Your Goals: Think about what you hope to achieve in therapy. It can help to jot down any specific issues you want to discuss or feelings you’ve been experiencing.

  2. Arrive Early: Aim to arrive a little early to allow yourself time to relax and get settled. This can also give you a moment to fill out any paperwork if needed.
    If via telehealth, check in early to ensure microphone and speakers are working.

  3. Dress Comfortably: Please don’t feel pressure to present yourself in a certain way. Wear something that makes you feel comfortable and confident.
     

During the Session

  1. Initial Introductions: The therapist will start with introductions. They may ask about your background and what brings you to therapy.

  2. Consent and Confidentiality: It is likely you have already been provided with forms by this stage, your therapist will touch on the key points again in your initial session and then ask if you have any questions or concerns. 

  3. Discuss Your Concerns: Share your thoughts and feelings openly. It’s okay to be vulnerable, therapists are trained to create a safe space for you.

  4. Questions from the Therapist: They may ask questions to understand your situation better. Don’t hesitate to ask questions in return if you want to know more about their approach or how therapy works.

  5. Set Expectations: Talk about what you can expect from future sessions, including how often you might meet and what a typical session looks like.
     

After the Session

  1. Reflect: Take some time to think about what you discussed, go for a walk, drink some water. Journaling can be a helpful way to process your thoughts.

  2. Plan Next Steps: If you feel comfortable, you can schedule your next session. It’s okay to take your time deciding if this therapist is the right fit for you.
     

Tips for Success

  • Be Honest: Honesty is crucial for making progress in therapy. Share your true feelings, even if they’re difficult.

  • Take Your Time: It’s okay to take a moment to gather your thoughts before responding to questions.

  • Stay Open-Minded: Sometimes, therapy can take unexpected turns. Being open to the process can lead to valuable insights.
     

Remember, it’s completely normal to feel a mix of emotions before your first session. Just take a deep breath and know that you’re taking a meaningful step towards self-discovery and healing. If you have any specific concerns or questions, feel free to ask!

 

Different types of treatment ​

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GMP Therapy can deliver a tailored approach to your unique therapeutic needs, with staff trained in a wide range of modalities, we can help.
 

Cognitive Behavioural Therapy (CBT)

  • Focus: Examines the relationship between thoughts, feelings, and behaviours.

  • Techniques: Cognitive restructuring, behavioural activation, and exposure therapy.

  • Use: Effective for anxiety disorders, depression, OCD, and phobias.
     

Psychodynamic Therapy

  • Focus: Explores unconscious processes and past experiences, particularly childhood relationships and conflicts.

  • Techniques: Free association, dream analysis, and transference.

  • Use: Useful for understanding deep-rooted emotional issues and relational patterns.
     

Acceptance and Commitment Therapy (ACT)

  • Focus: Encourages acceptance of thoughts and feelings while committing to actions aligned with personal values.

  • Techniques: Mindfulness practices, values clarification, and cognitive defusion.

  • Use: Effective for anxiety, depression, and chronic pain.
     

Eye Movement Desensitization and Reprocessing (EMDR)

  • Focus: Specifically designed to address trauma and PTSD.

  • Techniques: Bilateral stimulation (often through guided eye movements) while recalling distressing memories.

  • Use: Helps reprocess traumatic memories and reduce emotional distress.
     

Solution-Focused Brief Therapy (SFBT)

  • Focus: Centers on finding solutions in the present rather than focusing on problems.

  • Techniques: Miracle question, scaling questions, and identifying exceptions.

  • Use: Effective for short-term therapy and goal-setting.
     

Dialectical Behaviour Therapy (DBT)

  • Focus: Combines cognitive-behavioural techniques with mindfulness and acceptance strategies.

  • Techniques: Emotion regulation, distress tolerance, interpersonal effectiveness, and mindfulness.

  • Use: Originally developed for borderline personality disorder but useful for various emotional dysregulation issues.

 

Interpersonal Therapy (IPT)

  • Focus: Addresses interpersonal relationships and social functioning to improve emotional well-being.

  • Techniques: Role-playing, communication skills training, and exploring relationship dynamics.

  • Use: Commonly used for depression and anxiety.
     

Somatic Therapy

  • Focus: Explores the connection between mind and body, emphasizing physical sensations related to emotional experiences.

  • Techniques: Body awareness, breathwork, and movement exercises.

  • Use: Effective for trauma, stress, and somatic symptoms.
     

Family and Couples Therapy

  • Focus: Addresses relational dynamics and communication within families or couples.

  • Techniques: Systemic therapy, structural family therapy, and emotionally focused therapy.

  • Use: Useful for resolving conflicts, improving communication, and enhancing relationships.
     

Narrative Therapy

  • Focus: Helps individuals re-author their life stories, emphasizing the importance of personal narratives.

  • Techniques: Externalisation, identifying values, and exploring alternative narratives.

  • Use: Effective for trauma, identity issues, and personal growth.
     

Internal Family Systems (IFS)

  • Focus: Based on the idea that the mind is made up of various "parts" or subpersonalities, each with its own perspective, memories, and roles. IFS seeks to understand and harmonize these parts.

  • Techniques: Identifying different parts (such as the Self, Exiles, Managers, and Firefighters) and fostering communication between them.

  • Use: Effective for trauma, anxiety, depression, and relationship issues, as well as enhancing self-awareness and personal growth.
     

Ego State Therapy

  • Focus: Centers on the idea that individuals have different "ego states" or parts of the personality that can influence thoughts, feelings, and behaviours. This approach helps individuals access and integrate these states.

  • Techniques: Identifying and working with different ego states through dialogue and visualization, exploring how they interact and affect the individual’s life.

  • Use: Often used in trauma therapy, helping clients resolve internal conflicts and enhance self-understanding.
     

Family-Based Therapy (FBT)

  • Focus: Involves the family in the treatment process, particularly for adolescents with eating disorders.

  • Techniques: Family involvement in meal planning and monitoring, as well as open communication about eating and body image.

  • Use: Effective for adolescents with anorexia and bulimia, fostering a supportive environment for recovery.
     

Cognitive Behavioural Therapy for Eating Disorders (CBT-E)

  • Focus: A specific adaptation of CBT designed to address the cognitive and behavioural aspects of eating disorders, including anorexia nervosa, bulimia nervosa, and binge eating disorder.

  • Techniques:

    • Cognitive restructuring to challenge distorted thoughts about food and body image.

    • Behavioural interventions, including goal setting for healthy eating behaviours.

    • Food and mood monitoring to identify triggers and patterns.

    • Strategies for emotional regulation and coping with distress.

  • Use: Considered the gold standard for evidence-based treatment of eating disorders, effective in both individual and group formats.
     

Emotional Freedom Techniques (EFT)

  • Focus: Aims to reduce emotional distress by addressing unresolved emotional issues and trauma through a holistic approach.

  • Techniques: Involves tapping on specific acupressure points on the body while verbalising specific issues or affirmations. This combines elements of cognitive therapy with energy psychology.

  • Use: Effective for alleviating anxiety, stress, phobias, and other emotional issues; promotes emotional release and self-empowerment.
     

Each therapeutic approach has its unique methods and applications, and many therapists may blend techniques from various modalities to create a personalised treatment plan.
If you have questions about a specific type of therapy or how it might be applied, feel free to ask!

GMP Therapy

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GMP Therapy would like to acknowledge the Traditional Custodians of the land in which we work and live. We are located on Taungurung country, first peoples of the rivers and mountains. 

GMP Therapy is committed to embracing diversity and providing a safe and inclusive space for LGBTIQA+ community.

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