Self Improvement
Benefits, Risks & Adjuncts to Therapy
Psychotherapy is a significant investment in your Self development.
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A timeline for success is hard to predict. Dependent factors include what you seek to change, your capacity for insight and self-reflection, emotional regulation skills, current coping strategies and stressors. People for whom the process seems to move faster and who go deeper into the work have typically cultivated longstanding mindfulness practices. Along with insights and skills gained through previous healing journey, between session exercises and consistency also make a difference.
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It's reasonable to consider working in phases. The beginning of the journey focuses on rapport building with your therapist, psychoeducation and emotional regulation skill development. Through this, the "Window of Tolerance" for discomfort widens. For some people, this brings tremendous satisfaction and is enough. Others pursue a longer term relationship to facilitate trauma processing, recovery and achieve peak performance in relationships, work and education.
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In the course of therapy most people uncover distress. Uncomfortable feelings such as unhappiness, anxiety, anger, guilt and frustration are doorways to freedom. Emotions and physical changes arise unconsciously as we share our stories. Change and growth occur when clients and therapists track these shifts to encourages integration of somatic techniques at precise moments. This allows your mind & body to process multiple levels of experience in an integrated way.
Multiple other practices may assist the relief of painful symptoms: cardio and strength training exercise, breathing exercises, yoga, mindful & spiritual practices, reading self-help books, journaling, various forms of expressive arts. Active engagement with at least one tends to improve effectiveness of therapy.
“What would it be like if I could accept life--accept this moment--exactly as it is?”
― Tara Brach, Radical Acceptance: Embracing Your Life With the Heart of a Buddha
"When you bring mindfulness into your body, mindfulness becomes the body. Mindfulness is not an outside observer. It is the body. The body becomes the object and the subject of mindfulness at the same time."
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~ Thich Nhat Hanh, Transformation and Healing
What does a Somatic Session Look Like?
Peter Levine, Developer of Somatic Experiencing, demonstrates SE with Ray, a veteran of the Iraq War. Three months and five sessions later, Ray demonstrates marked improvement. Two years later he meets with Peter, his wife and their young child.
Which might support your ability to touch into emotional charge during, or after sessions, in a more grounded way?
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Curiosity, questions
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A cup of tea
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Reflections & Insights
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A weighted object, like a blanket or a heavy rock
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Pleasant smelling lotion, essential oil, a flower
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Stressballs, tennis or laundry ball
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Tissues
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Something soft, like a stuffed animal
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Elastic exercise bands
- Something cool or hot to hold or drink
- Photos
- Thera-putty or clay
- Playlists to soothe, excite, distract
- Cold plunge & sauna
- Cuddles with a dog or cat
- 30-second hugs
- Affirmation reminders
"As a result of compassion practice, we will start to have a deeper understanding of the roots of suffering. We wish not only that the manifestations of suffering will decrease but also that all of us could stop acting and thinking in ways that escalate ignorance and confusion. We aspire to be free of fixation and closed-mindedness. We wish to dissolve the myth that we are separate."
- Pema Chodron, The places that Scare You
