1 00:00:05,640 --> 00:00:09,200 Speaker 1: Hello, and welcome back to the Psychology of Your Twenties, 2 00:00:09,640 --> 00:00:12,000 Speaker 1: the podcast where we talk through some of the big 3 00:00:12,119 --> 00:00:15,880 Speaker 1: life changes and transitions of our twenties and what they 4 00:00:15,920 --> 00:00:25,200 Speaker 1: mean for our psychology. Hello everybody, Welcome back to the podcast. 5 00:00:25,400 --> 00:00:29,520 Speaker 1: Welcome back to the show. New listeners, old listeners, wherever 6 00:00:29,560 --> 00:00:31,600 Speaker 1: you are in the world. Thank you for joining me. 7 00:00:32,200 --> 00:00:35,880 Speaker 1: Thank you for joining me for another episode. This week, 8 00:00:36,440 --> 00:00:39,640 Speaker 1: we are talking about therapy, and we're extending a discussion 9 00:00:39,640 --> 00:00:42,400 Speaker 1: that we've had quite a bit over on the Psychology 10 00:00:42,440 --> 00:00:45,160 Speaker 1: of Your Twenties Instagram. So if you're following me over there, 11 00:00:45,680 --> 00:00:49,159 Speaker 1: you may have seen some of these conversations come up 12 00:00:49,200 --> 00:00:52,880 Speaker 1: a bit recently. But after mulling it over a little 13 00:00:52,880 --> 00:00:56,160 Speaker 1: bit more, I thought we needed to devote an entire 14 00:00:56,200 --> 00:01:00,200 Speaker 1: episode to this topic, especially as a podcast us that 15 00:01:00,320 --> 00:01:03,600 Speaker 1: is devoted to those of us in our twenties. Therapy 16 00:01:04,000 --> 00:01:07,919 Speaker 1: is such a crucial resource for this decade, but also 17 00:01:08,120 --> 00:01:11,960 Speaker 1: very confusing. If you haven't been exposed to this type 18 00:01:11,959 --> 00:01:15,520 Speaker 1: of help before, you know these years of our life, 19 00:01:15,680 --> 00:01:24,200 Speaker 1: they are defined by so many huge life changes, disruptive events, breakups, breakdowns, 20 00:01:24,440 --> 00:01:28,160 Speaker 1: even death sometimes, and it's often when we begin to 21 00:01:28,600 --> 00:01:33,480 Speaker 1: recognize the trauma we have carried since childhood, the behaviors 22 00:01:33,480 --> 00:01:37,240 Speaker 1: that may be self sabotaging, the boundaries we find it 23 00:01:37,280 --> 00:01:40,440 Speaker 1: difficult to set, and the aspects of our mental health 24 00:01:40,920 --> 00:01:44,440 Speaker 1: that we may be struggling with, and in these situations, 25 00:01:44,680 --> 00:01:48,440 Speaker 1: reaching out for professional help is one of the best 26 00:01:48,560 --> 00:01:51,520 Speaker 1: things you can do for your development and long term 27 00:01:51,520 --> 00:01:58,000 Speaker 1: mental health. So welcome everyone to your comprehensive audio guide 28 00:01:58,240 --> 00:02:01,920 Speaker 1: to therapy in your twenties. If you're listening to this 29 00:02:02,200 --> 00:02:06,960 Speaker 1: with the intention of getting some professional psychological assistance for 30 00:02:07,080 --> 00:02:10,440 Speaker 1: whatever you're struggling with, I really hope it goes without 31 00:02:10,480 --> 00:02:13,600 Speaker 1: saying that I am so proud of you, that this 32 00:02:13,720 --> 00:02:17,760 Speaker 1: is a fantastic decision and you deserve so much credit 33 00:02:17,800 --> 00:02:20,960 Speaker 1: for taking this step on your mental health journey. There 34 00:02:21,040 --> 00:02:24,480 Speaker 1: is no shame, no stigma here, because I genuinely think 35 00:02:25,000 --> 00:02:28,079 Speaker 1: that everyone should receive therapy, and I wish it was 36 00:02:28,160 --> 00:02:31,920 Speaker 1: more accessible and less stigmatized than it is. I get 37 00:02:32,000 --> 00:02:36,639 Speaker 1: so many messages from people who are really struggling to 38 00:02:36,720 --> 00:02:41,480 Speaker 1: find affordable help, or someone in their local area who 39 00:02:41,600 --> 00:02:45,120 Speaker 1: isn't booked out for the next five months. I think 40 00:02:45,200 --> 00:02:50,240 Speaker 1: accessibility is a massive issue impacting the mental health community. 41 00:02:50,280 --> 00:02:55,280 Speaker 1: Impacting people with mental health problems or conditions, especially after 42 00:02:55,320 --> 00:02:59,359 Speaker 1: the pandemic and the lockdowns, when the demand for mental 43 00:02:59,400 --> 00:03:02,760 Speaker 1: health service is really skyrocketed. And I know it can 44 00:03:02,800 --> 00:03:07,680 Speaker 1: be so frustrating, but I want to provide all of 45 00:03:07,680 --> 00:03:10,840 Speaker 1: the information that I can for those who may be 46 00:03:11,040 --> 00:03:16,040 Speaker 1: thinking about committing to therapy, because we know anecdotally and 47 00:03:16,120 --> 00:03:18,400 Speaker 1: from all the evidence that it really does have the 48 00:03:18,440 --> 00:03:21,760 Speaker 1: capacity to change our lives. And like I had just 49 00:03:21,840 --> 00:03:26,040 Speaker 1: mentioned before, there are so many financial and logistical reasons 50 00:03:26,080 --> 00:03:31,760 Speaker 1: sometimes for stopping us. And one of those logistical reasons, 51 00:03:31,800 --> 00:03:34,320 Speaker 1: one of those other reasons, I guess, is that it 52 00:03:34,360 --> 00:03:39,120 Speaker 1: can be really scary and novel and new. There is 53 00:03:39,160 --> 00:03:43,560 Speaker 1: so much stigma about being deemed crazy because you're taking 54 00:03:43,600 --> 00:03:47,000 Speaker 1: care of your mental health, and that message is in 55 00:03:47,040 --> 00:03:49,680 Speaker 1: no way supported by this platform. We are pro therapy, 56 00:03:49,800 --> 00:03:53,000 Speaker 1: we are pro seeking help. You're not weak for going 57 00:03:53,040 --> 00:03:56,560 Speaker 1: to therapy, You're not crazy. I just think that everyone 58 00:03:56,600 --> 00:03:59,920 Speaker 1: should be able to easily find their way into risk 59 00:04:00,000 --> 00:04:03,960 Speaker 1: seving psychological help when they need it. So today I 60 00:04:04,040 --> 00:04:07,680 Speaker 1: really want to break down every element of the therapy 61 00:04:07,800 --> 00:04:11,360 Speaker 1: journey so that it can be perhaps a little bit 62 00:04:11,400 --> 00:04:14,320 Speaker 1: easier for you and for anyone listening and get us 63 00:04:14,360 --> 00:04:18,800 Speaker 1: closer to the point where getting psychological help is as 64 00:04:18,920 --> 00:04:22,360 Speaker 1: easy as going to your family doctor. So we're going 65 00:04:22,400 --> 00:04:24,920 Speaker 1: to discuss a lot of things, a lot of crucial 66 00:04:24,960 --> 00:04:29,040 Speaker 1: elements of the therapy journey of how to access therapy. 67 00:04:29,520 --> 00:04:31,719 Speaker 1: We're going to start off by talking about how to 68 00:04:31,800 --> 00:04:35,599 Speaker 1: recognize when you may need therapy and some extra mental 69 00:04:35,600 --> 00:04:39,760 Speaker 1: health assistance, how to access therapy, and offering a bit 70 00:04:39,760 --> 00:04:44,520 Speaker 1: of a guide into those first early steps. I really 71 00:04:44,520 --> 00:04:47,120 Speaker 1: want to talk about the different types of therapy or 72 00:04:47,160 --> 00:04:50,080 Speaker 1: counseling that you may be able to access and why 73 00:04:50,120 --> 00:04:53,719 Speaker 1: they differ, how to find the right therapist, and why 74 00:04:53,720 --> 00:04:56,640 Speaker 1: it may take a little while to find the right 75 00:04:56,720 --> 00:05:00,280 Speaker 1: person for you. I really want to talk about some 76 00:05:00,360 --> 00:05:03,560 Speaker 1: of my non negotiables around the people that I see 77 00:05:03,600 --> 00:05:06,960 Speaker 1: for my mental health or the therapists that I speak 78 00:05:07,000 --> 00:05:09,640 Speaker 1: to when I do find that I need some extra assistance. 79 00:05:09,680 --> 00:05:12,919 Speaker 1: So we're going to talk through that, and then what 80 00:05:13,040 --> 00:05:17,440 Speaker 1: to expect at therapy, especially in your first few sessions, 81 00:05:17,480 --> 00:05:21,640 Speaker 1: and some of the myths that surround this practice. You know, 82 00:05:21,720 --> 00:05:25,279 Speaker 1: it's not always like the movies where a person lays 83 00:05:25,320 --> 00:05:28,840 Speaker 1: on a couch and we examine their dreams, and you're 84 00:05:28,839 --> 00:05:33,360 Speaker 1: not always going to be having breakthrough after breakthrough in 85 00:05:33,360 --> 00:05:37,720 Speaker 1: tears every session or walking out magically changed. I think 86 00:05:37,760 --> 00:05:41,479 Speaker 1: we sometimes expect that when we go and get help, 87 00:05:42,760 --> 00:05:45,480 Speaker 1: and it's a really lovely promise and super appealing, but 88 00:05:45,520 --> 00:05:48,120 Speaker 1: it doesn't always work out that way. And I think 89 00:05:48,120 --> 00:05:51,359 Speaker 1: it's important to be realistic about what you can expect 90 00:05:51,480 --> 00:05:55,320 Speaker 1: and about how therapy works and that it takes some time. 91 00:05:55,920 --> 00:05:58,400 Speaker 1: And as someone who has done a lot of therapy, 92 00:05:58,520 --> 00:06:01,359 Speaker 1: I run a psychology podcast, I've had my fair share 93 00:06:02,480 --> 00:06:05,800 Speaker 1: of therapists of psychologists, and you know, I've had my hiatuses, 94 00:06:05,839 --> 00:06:09,040 Speaker 1: I've gone back to therapy, I've seen different people for 95 00:06:09,160 --> 00:06:12,280 Speaker 1: different issues. So I really want to sit down today 96 00:06:12,800 --> 00:06:17,280 Speaker 1: and outline in detail what this process is like, and 97 00:06:17,360 --> 00:06:19,719 Speaker 1: I hope that it will remove some of the mysticism 98 00:06:19,760 --> 00:06:23,159 Speaker 1: and fear around what I think is really an essential 99 00:06:23,160 --> 00:06:27,320 Speaker 1: practice for everyone and hopefully normalize the process of asking 100 00:06:27,360 --> 00:06:31,360 Speaker 1: for help and then receiving what you need. So there 101 00:06:31,440 --> 00:06:33,680 Speaker 1: is a lot to cover today, So I'm going to 102 00:06:33,720 --> 00:06:37,039 Speaker 1: stop waffling. I'm going to stop talking, and let's get 103 00:06:37,080 --> 00:06:41,200 Speaker 1: straight into our complete guide to therapy in your twin. 104 00:06:46,160 --> 00:06:49,640 Speaker 1: If you are listening to this, you've already taken the 105 00:06:49,720 --> 00:06:54,760 Speaker 1: first major step. Congratulations, you have been able to acknowledge 106 00:06:54,800 --> 00:06:57,520 Speaker 1: that you may not be able to go through whatever 107 00:06:57,560 --> 00:07:01,479 Speaker 1: you're going through on your own. That is amazing self awareness, 108 00:07:02,000 --> 00:07:04,560 Speaker 1: and I hope it goes without saying, like I said before, 109 00:07:04,600 --> 00:07:08,400 Speaker 1: that I'm very proud of you. Life can be really intense. 110 00:07:08,720 --> 00:07:13,320 Speaker 1: Sometimes it can throw us some real curveballs that we 111 00:07:13,400 --> 00:07:16,120 Speaker 1: might call major life events, such as the death of 112 00:07:16,160 --> 00:07:21,200 Speaker 1: a family member, a chronic illness diagnosis, But sometimes the 113 00:07:21,320 --> 00:07:25,560 Speaker 1: cumulative stress of everyday life can also build up to 114 00:07:25,560 --> 00:07:28,360 Speaker 1: the point where we need to pause and look after 115 00:07:28,360 --> 00:07:32,040 Speaker 1: our mental health. I think it's also worth recognizing before 116 00:07:32,040 --> 00:07:35,320 Speaker 1: we jump in that our family and friends can only 117 00:07:35,400 --> 00:07:39,120 Speaker 1: do so much. They have their own struggles and things 118 00:07:39,160 --> 00:07:42,520 Speaker 1: impacting their mental health, and I think it's not always 119 00:07:42,560 --> 00:07:46,080 Speaker 1: realistic that we can always rely on them in hard times, 120 00:07:46,120 --> 00:07:49,520 Speaker 1: not for all of our emotional needs. At least, we're 121 00:07:49,520 --> 00:07:53,560 Speaker 1: just doing our best. Sometimes, you know, we need that 122 00:07:53,680 --> 00:07:58,040 Speaker 1: outside support, especially in instances where you may not even 123 00:07:58,080 --> 00:08:02,040 Speaker 1: have that level of family support or recognition from your 124 00:08:02,080 --> 00:08:05,000 Speaker 1: parents or people that are close to you that mental 125 00:08:05,040 --> 00:08:08,840 Speaker 1: health is a serious concern, and that is so hard 126 00:08:09,400 --> 00:08:13,680 Speaker 1: to not have that essential support and validation that we need. 127 00:08:14,160 --> 00:08:17,440 Speaker 1: But in both of those instances, a psychologist or a 128 00:08:17,520 --> 00:08:22,800 Speaker 1: therapist can provide so much value, so much validation, the 129 00:08:22,880 --> 00:08:27,800 Speaker 1: psychological skills, and even the language to understand what you're 130 00:08:27,840 --> 00:08:31,920 Speaker 1: going through and communicate that to others. Therapy is also 131 00:08:32,120 --> 00:08:35,800 Speaker 1: entirely confidential. There is no judgment. You are often paying 132 00:08:35,880 --> 00:08:38,920 Speaker 1: for this support, so you get to ask for what 133 00:08:38,960 --> 00:08:41,920 Speaker 1: you would like from your sessions, and it is a 134 00:08:41,920 --> 00:08:45,520 Speaker 1: place to be entirely vulnerable in a way that sometimes 135 00:08:45,559 --> 00:08:48,920 Speaker 1: we cannot be with our family or friends to process 136 00:08:48,960 --> 00:08:53,000 Speaker 1: your emotions away from the outside world. So let's talk 137 00:08:53,040 --> 00:08:56,960 Speaker 1: about some of the signs or reasons that you might 138 00:08:57,040 --> 00:09:01,680 Speaker 1: be considering or should consider therapy. The first reason is 139 00:09:01,679 --> 00:09:04,720 Speaker 1: if you've just been through a major life event. These 140 00:09:04,800 --> 00:09:08,040 Speaker 1: may include things like the death of a partner, of 141 00:09:08,080 --> 00:09:13,160 Speaker 1: a family member, being fired, graduating, uni even not all 142 00:09:13,160 --> 00:09:15,880 Speaker 1: of them have to be negative, but they do all 143 00:09:15,880 --> 00:09:22,160 Speaker 1: represent an unscheduled, uncontrollable event that usually signifies a major 144 00:09:22,240 --> 00:09:25,880 Speaker 1: life change. There is actually a scale of the ten 145 00:09:26,000 --> 00:09:29,640 Speaker 1: most stressful life events that you can access online, and 146 00:09:29,880 --> 00:09:32,680 Speaker 1: some of them even include positive things like a wedding 147 00:09:32,800 --> 00:09:36,760 Speaker 1: or moving house, and when these events occur, there is 148 00:09:36,800 --> 00:09:40,719 Speaker 1: a heightened likelihood that we are going to experience some 149 00:09:40,840 --> 00:09:43,839 Speaker 1: level of stress or even distress. You know, they are 150 00:09:43,880 --> 00:09:48,080 Speaker 1: a huge adjustment. So if you can recognize that something 151 00:09:48,160 --> 00:09:51,440 Speaker 1: major has just occurred in your life, whether you're coping 152 00:09:51,559 --> 00:09:54,720 Speaker 1: or not, I think it's worth reaching out and seeing 153 00:09:54,720 --> 00:09:58,360 Speaker 1: if you're able to see someone for some guidance. The 154 00:09:58,520 --> 00:10:03,280 Speaker 1: second reason is over stress and anxiety. Maybe you're working 155 00:10:03,440 --> 00:10:07,920 Speaker 1: extended hours at work or at UNI and struggling to 156 00:10:07,960 --> 00:10:12,480 Speaker 1: stay on top of things. Stress places immense pressure on 157 00:10:12,480 --> 00:10:15,880 Speaker 1: our nervous system and our brain's ability to cope, and 158 00:10:15,960 --> 00:10:21,120 Speaker 1: if it's left unaddressed, it significantly increases your likelihood of 159 00:10:21,200 --> 00:10:26,000 Speaker 1: developing mental health problems like depression and anxiety. So if 160 00:10:26,000 --> 00:10:33,160 Speaker 1: you are finding that you're suffering from things like excessive fatigue, anxiety, stress, 161 00:10:33,240 --> 00:10:37,559 Speaker 1: if you're getting stick very often, that's really worth I 162 00:10:37,679 --> 00:10:40,800 Speaker 1: think sitting with taking a step back if you can, 163 00:10:40,920 --> 00:10:45,280 Speaker 1: and prioritizing your mental health and getting some help. You know, 164 00:10:45,400 --> 00:10:49,160 Speaker 1: work can wait. A bad grade is not going to 165 00:10:49,240 --> 00:10:52,920 Speaker 1: ruin you, trust me, But poor mental health will have 166 00:10:53,280 --> 00:10:56,679 Speaker 1: consequences that are going to last much longer than your 167 00:10:56,720 --> 00:11:01,280 Speaker 1: academic performance or your chances at a promotion. And I 168 00:11:01,320 --> 00:11:03,800 Speaker 1: think also making sure that you find the help you 169 00:11:03,840 --> 00:11:07,400 Speaker 1: need through someone to speak to and process your emotions 170 00:11:07,440 --> 00:11:10,360 Speaker 1: and stress will mean that you can bounce back and 171 00:11:11,360 --> 00:11:14,640 Speaker 1: experience that level of functioning that you would like sooner 172 00:11:14,760 --> 00:11:18,640 Speaker 1: rather than later. The next reason is if you're starting 173 00:11:18,679 --> 00:11:24,680 Speaker 1: to recognize unhealthy habits or behaviors. Our twenties is often 174 00:11:24,760 --> 00:11:27,920 Speaker 1: when we begin to recognize some of the unhealthy and 175 00:11:28,000 --> 00:11:31,480 Speaker 1: self sabotaging habits or behaviors that we've picked up in 176 00:11:31,520 --> 00:11:35,280 Speaker 1: our childhood and in our adolescence. I'm thinking things like 177 00:11:35,400 --> 00:11:41,360 Speaker 1: unhealthy eating habits, to procrastination. Maybe you isolate during times 178 00:11:41,400 --> 00:11:44,880 Speaker 1: of stress. If you have noticed something about your habits 179 00:11:44,920 --> 00:11:49,079 Speaker 1: and behaviors that you would like to change, a psychologist 180 00:11:49,200 --> 00:11:53,200 Speaker 1: can really help guide you through this process and provide 181 00:11:53,240 --> 00:11:57,200 Speaker 1: some objective clarity. The next reason is if you are 182 00:11:57,280 --> 00:12:01,400 Speaker 1: having symptoms of a mental health condition like depression or 183 00:12:01,480 --> 00:12:06,240 Speaker 1: phobias or anything else. This is not something to take lightly. 184 00:12:06,920 --> 00:12:10,640 Speaker 1: And I'm not going to speak to specific conditions because 185 00:12:10,640 --> 00:12:13,080 Speaker 1: i do feel like that could take a while, but 186 00:12:13,720 --> 00:12:16,040 Speaker 1: I'm going to speak from experience when I say, whatever 187 00:12:16,080 --> 00:12:18,840 Speaker 1: you're going through, if it's indicating that there's something deeper 188 00:12:18,880 --> 00:12:22,040 Speaker 1: going on. The longer you leave this, the worse it 189 00:12:22,040 --> 00:12:25,880 Speaker 1: will become, and the sooner you get help, the better 190 00:12:25,920 --> 00:12:27,920 Speaker 1: you will feel. You know, I'm not trying to say 191 00:12:27,960 --> 00:12:33,000 Speaker 1: that to scare anyone, but perhaps just encourage you. You 192 00:12:33,040 --> 00:12:36,520 Speaker 1: know how it feels when you're happy and okay, So 193 00:12:36,720 --> 00:12:40,040 Speaker 1: trust yourself when you're feeling off. If your thought patterns 194 00:12:40,080 --> 00:12:44,120 Speaker 1: are spiraling, if you can't find anything that brings you joy, 195 00:12:44,760 --> 00:12:49,800 Speaker 1: or you are avoiding certain activities or situations, that's your cue. 196 00:12:50,000 --> 00:12:53,120 Speaker 1: It's time to get some help. Of course, I think 197 00:12:53,480 --> 00:12:55,360 Speaker 1: a lot of these are all to do with very 198 00:12:55,480 --> 00:13:00,160 Speaker 1: internal and individual problems, but sometimes there can be problems 199 00:13:00,160 --> 00:13:03,360 Speaker 1: in our relationships and in the kind of broader relationship 200 00:13:03,440 --> 00:13:08,840 Speaker 1: ecosystem in which we're situated that can really have consequences 201 00:13:08,840 --> 00:13:12,000 Speaker 1: for our mental health. Maybe with your intimate partner, with 202 00:13:12,080 --> 00:13:17,200 Speaker 1: your family, with your friends. Relationships are really emotionally complex, 203 00:13:18,000 --> 00:13:22,480 Speaker 1: and sometimes there's frictions. Sometimes there's things that just aren't 204 00:13:22,559 --> 00:13:27,560 Speaker 1: quite aligning, and you can't see clearly what's actually happening 205 00:13:27,960 --> 00:13:31,400 Speaker 1: when you're wrapped up in a situation. But a therapist can. 206 00:13:31,880 --> 00:13:35,880 Speaker 1: They're not involved, they can provide that objectivity that is 207 00:13:35,920 --> 00:13:40,760 Speaker 1: really needed and kind of clear the path for healthy growth, 208 00:13:40,880 --> 00:13:46,319 Speaker 1: healthy conversations, decision making, boundary setting, regardless of your relationship 209 00:13:46,360 --> 00:13:49,440 Speaker 1: with someone you know. There is a reason that relationship 210 00:13:49,559 --> 00:13:54,240 Speaker 1: therapists exist. Our relationships are a huge, huge part of 211 00:13:54,240 --> 00:13:58,079 Speaker 1: our identity and of our lives, and they really do work. 212 00:13:58,120 --> 00:13:59,959 Speaker 1: And you don't always need to go with the other 213 00:14:00,160 --> 00:14:03,199 Speaker 1: person in question. You can go by yourself. You can 214 00:14:03,320 --> 00:14:10,000 Speaker 1: learn some really valuable strategies for communication and boundary setting 215 00:14:10,080 --> 00:14:12,480 Speaker 1: and anything else that's on your mind. So I would 216 00:14:12,559 --> 00:14:18,120 Speaker 1: highly highly recommend. And finally, you should be thinking about 217 00:14:18,200 --> 00:14:20,920 Speaker 1: therapy if you just need to check in, you just 218 00:14:20,960 --> 00:14:24,200 Speaker 1: want to assess how you're going get some mental clarity 219 00:14:24,800 --> 00:14:28,880 Speaker 1: for maintenance rather than repairs. Therapy is still for you 220 00:14:29,040 --> 00:14:34,640 Speaker 1: in those situations. I think a massive misconception surrounding psychological 221 00:14:34,680 --> 00:14:38,520 Speaker 1: assistance and help is that you have to be absolutely 222 00:14:38,680 --> 00:14:41,520 Speaker 1: suffering at the lowest point in your life with something 223 00:14:41,600 --> 00:14:45,760 Speaker 1: really serious in order to get guidance and to get help, 224 00:14:46,320 --> 00:14:50,320 Speaker 1: and that is absolutely not true. You can always go 225 00:14:50,960 --> 00:14:52,960 Speaker 1: if you're just feeling a bit off or you want 226 00:14:52,960 --> 00:14:56,240 Speaker 1: to better understand how you're actually going. The way I 227 00:14:56,280 --> 00:14:59,800 Speaker 1: always explain this to people, is that we have our 228 00:15:00,000 --> 00:15:03,720 Speaker 1: and your doctor checkups. We go to the dentist once 229 00:15:03,760 --> 00:15:06,840 Speaker 1: every three years or so. I don't know if that's accurate, 230 00:15:06,880 --> 00:15:09,560 Speaker 1: because I really hate the dentist, but that's beside the point. 231 00:15:09,640 --> 00:15:13,720 Speaker 1: In every other area of our health, it is recommended 232 00:15:14,720 --> 00:15:19,080 Speaker 1: that we have a checkup periodically, and our psychological health 233 00:15:19,200 --> 00:15:23,760 Speaker 1: should be treated exactly the same way, maintenance rather than repairs. 234 00:15:24,280 --> 00:15:26,560 Speaker 1: It could also save you a lot of time and 235 00:15:26,600 --> 00:15:30,320 Speaker 1: worry in the future to just check in with yourself 236 00:15:30,400 --> 00:15:35,240 Speaker 1: alongside a licensed professional and see how you're going. Once 237 00:15:35,320 --> 00:15:39,440 Speaker 1: you know that therapy or seeing a psychologist is something 238 00:15:39,480 --> 00:15:43,680 Speaker 1: that you need, the next steps are often a bit complicated, 239 00:15:43,840 --> 00:15:46,480 Speaker 1: or they will seem that way because the level of 240 00:15:46,520 --> 00:15:51,800 Speaker 1: accurate and consistent communication is really confusing. I think that's 241 00:15:51,800 --> 00:15:55,040 Speaker 1: where a lot of us will get stuck. We know 242 00:15:55,120 --> 00:15:57,960 Speaker 1: that we need help, we know that we want help, 243 00:15:58,600 --> 00:16:01,520 Speaker 1: but where to from there? Well, that's what we're here for, 244 00:16:01,680 --> 00:16:04,000 Speaker 1: you know, So let's run through the steps together to 245 00:16:04,120 --> 00:16:07,400 Speaker 1: make it a little bit easier. If you're in Australia 246 00:16:07,640 --> 00:16:11,400 Speaker 1: like myself, the first step is to go to your GP, 247 00:16:11,880 --> 00:16:16,040 Speaker 1: your local doctor and get a mental healthcare plan. Make 248 00:16:16,080 --> 00:16:19,360 Speaker 1: sure to book a long appointment if your GP requires 249 00:16:19,360 --> 00:16:22,280 Speaker 1: you to, compared to a short appointment, because this will 250 00:16:22,320 --> 00:16:25,000 Speaker 1: give them the necessary time to get a plan written 251 00:16:25,080 --> 00:16:27,960 Speaker 1: up and talk you through the process when you are 252 00:16:28,000 --> 00:16:31,560 Speaker 1: there your GP or your doctor, and this is the 253 00:16:31,640 --> 00:16:34,000 Speaker 1: case wherever you are in the world. If you're looking 254 00:16:34,040 --> 00:16:38,400 Speaker 1: to be referred into psychological support services, they will normally 255 00:16:38,440 --> 00:16:42,000 Speaker 1: ask you to complete some kind of questionnaire. The most 256 00:16:42,880 --> 00:16:45,520 Speaker 1: typical one is called the K ten. It's a simple 257 00:16:45,560 --> 00:16:49,880 Speaker 1: series of questions to measure your level of psychological distress. 258 00:16:50,440 --> 00:16:53,480 Speaker 1: It doesn't take long, there are no wrong answers, and 259 00:16:53,600 --> 00:16:57,240 Speaker 1: it will ask you questions such as how often do 260 00:16:57,280 --> 00:17:00,720 Speaker 1: you feel tired for no good reason? Or in the 261 00:17:00,760 --> 00:17:03,360 Speaker 1: past four weeks, how often did you feel nervous? How 262 00:17:03,400 --> 00:17:07,040 Speaker 1: often did you feel depressed worthless? All kind of on 263 00:17:07,080 --> 00:17:10,840 Speaker 1: that theme, and given your score, your doctors will be 264 00:17:10,920 --> 00:17:13,680 Speaker 1: able to kind of see how you're going and give 265 00:17:13,720 --> 00:17:17,480 Speaker 1: you a mental health care plan. And this plan immediately 266 00:17:17,560 --> 00:17:21,560 Speaker 1: provides you with a subsidize or discounted rate for ten 267 00:17:21,760 --> 00:17:25,840 Speaker 1: sessions a year with the licensed psychologists, and they can 268 00:17:25,920 --> 00:17:30,359 Speaker 1: even give you recommendations or a referral to a specific 269 00:17:30,400 --> 00:17:33,040 Speaker 1: person if you ask them to and someone in your 270 00:17:33,080 --> 00:17:36,640 Speaker 1: local area or you know. You can always ask your 271 00:17:36,680 --> 00:17:39,640 Speaker 1: friends for some recommendations. I promise a few of them 272 00:17:39,680 --> 00:17:43,399 Speaker 1: will probably already be in therapy and they might know 273 00:17:43,520 --> 00:17:46,399 Speaker 1: someone really lovely or know someone else who knows someone 274 00:17:46,800 --> 00:17:49,679 Speaker 1: who can provide you with the assistance that you're needing. 275 00:17:49,720 --> 00:17:53,720 Speaker 1: And it also opens a really healthy conversation, which I 276 00:17:53,760 --> 00:17:58,159 Speaker 1: think is just a bonus. If you are in the US, 277 00:17:58,200 --> 00:18:01,399 Speaker 1: the UK, Canada, New Zealand, wherever you are in the world. 278 00:18:01,880 --> 00:18:05,000 Speaker 1: The first few steps that I just outlined are essentially 279 00:18:05,000 --> 00:18:09,080 Speaker 1: the same, however, without the subsidized care and ten free sessions, 280 00:18:09,119 --> 00:18:12,719 Speaker 1: which as far as I know, is exclusive to Australia, 281 00:18:12,800 --> 00:18:16,840 Speaker 1: but there are other alternatives in other countries. The first stop, though, 282 00:18:17,040 --> 00:18:21,159 Speaker 1: is always talking to a doctor or another medical professional 283 00:18:21,160 --> 00:18:24,920 Speaker 1: who is appropriate for the situation. They can often direct 284 00:18:24,920 --> 00:18:28,440 Speaker 1: you to someone who can help, or they'll provide referrals 285 00:18:28,560 --> 00:18:33,320 Speaker 1: for cheaper or even subsidized services. If you are in 286 00:18:33,520 --> 00:18:37,119 Speaker 1: New Zealand or the UK, you can access some therapies 287 00:18:37,240 --> 00:18:39,760 Speaker 1: for free. So if in New Zealand, I think that 288 00:18:39,840 --> 00:18:44,120 Speaker 1: includes various mental health services that are provided by the government, 289 00:18:44,600 --> 00:18:47,679 Speaker 1: and in the UK, all talking therapies, which is what 290 00:18:47,720 --> 00:18:50,440 Speaker 1: we would typically think of when we think of therapy. 291 00:18:50,520 --> 00:18:54,679 Speaker 1: They're actually free under the NHS, and in the US 292 00:18:54,840 --> 00:18:58,439 Speaker 1: you can actually go to federally qualified health centers or 293 00:18:58,600 --> 00:19:01,880 Speaker 1: check with your insurance provide to see if some kind 294 00:19:01,880 --> 00:19:05,439 Speaker 1: of psychological assistance is covered. If it's not, there are 295 00:19:05,480 --> 00:19:09,240 Speaker 1: always options. There are so many free services out there, 296 00:19:09,600 --> 00:19:13,240 Speaker 1: but as always, the first stop is your local family doctor. 297 00:19:13,720 --> 00:19:16,840 Speaker 1: They're going to probably initially ask you some questions or 298 00:19:16,880 --> 00:19:19,919 Speaker 1: administer a mental health test to kind of get an 299 00:19:19,960 --> 00:19:23,840 Speaker 1: idea of what you're going through, before referring you to 300 00:19:23,880 --> 00:19:27,680 Speaker 1: a specialist, including a counselor or a psychologist, or even 301 00:19:27,680 --> 00:19:33,080 Speaker 1: a psychiatrist depending on the severity of what you're going through. 302 00:19:33,920 --> 00:19:39,400 Speaker 1: There are also worldwide online services like Talkspace or better Help, 303 00:19:40,040 --> 00:19:43,679 Speaker 1: neither of which are sponsoring this episode. And full disclaimer, 304 00:19:44,119 --> 00:19:47,560 Speaker 1: I've never personally used either of these services, but they 305 00:19:47,640 --> 00:19:53,400 Speaker 1: do really promote affordable, accessible online therapy, and I've heard 306 00:19:53,520 --> 00:19:58,080 Speaker 1: other people who have had really amazing experiences, so it 307 00:19:58,119 --> 00:20:01,560 Speaker 1: may be something to check out, especially because it is 308 00:20:01,600 --> 00:20:05,520 Speaker 1: often much cheaper. But if in person therapy is more 309 00:20:05,600 --> 00:20:10,320 Speaker 1: your thing, there are so many directories and guides online 310 00:20:10,760 --> 00:20:14,359 Speaker 1: and online resources that you can use. In the US, 311 00:20:14,480 --> 00:20:19,080 Speaker 1: there's this one called the Psychologist Locator or the Therapist Directory, 312 00:20:19,440 --> 00:20:21,800 Speaker 1: and it can help you find someone in your local 313 00:20:21,840 --> 00:20:25,639 Speaker 1: area based on your specific needs. I would also highly 314 00:20:25,680 --> 00:20:29,280 Speaker 1: recommend this resource to anyone who was searching for the 315 00:20:29,400 --> 00:20:33,040 Speaker 1: right person to speak to. Healthline it's a really amazing 316 00:20:33,119 --> 00:20:36,200 Speaker 1: website that I've come across, and they have an article 317 00:20:36,280 --> 00:20:40,000 Speaker 1: called Therapy for Every Budget how to access it, and 318 00:20:40,119 --> 00:20:44,280 Speaker 1: it's amazing as kind of a navigational portal for finding 319 00:20:44,320 --> 00:20:48,560 Speaker 1: the most appropriate help for you and your circumstances. But 320 00:20:48,840 --> 00:20:51,960 Speaker 1: before you jump right on board with the first person 321 00:20:52,000 --> 00:20:55,159 Speaker 1: who was suggested to you or the first person that 322 00:20:55,200 --> 00:20:59,520 Speaker 1: you meet with, it's really important to identify exactly what 323 00:20:59,560 --> 00:21:03,679 Speaker 1: the core issue is or the primary reason you're accessing 324 00:21:03,720 --> 00:21:07,320 Speaker 1: therapy in the first place, because this will really determine 325 00:21:07,400 --> 00:21:10,200 Speaker 1: who you go to for a couple of reasons. I've 326 00:21:10,200 --> 00:21:14,199 Speaker 1: been to therapy multiple times across my life. I've taken breaks, 327 00:21:14,240 --> 00:21:18,000 Speaker 1: I've returned, I've found new therapists for new problems, for 328 00:21:18,080 --> 00:21:21,399 Speaker 1: new issues. But there are some core things that I 329 00:21:21,480 --> 00:21:25,040 Speaker 1: look out for and tend to notice when I am 330 00:21:25,280 --> 00:21:29,240 Speaker 1: selecting a therapist and I really want to be careful 331 00:21:29,359 --> 00:21:32,480 Speaker 1: about who I'm speaking to because I know that there 332 00:21:32,560 --> 00:21:36,200 Speaker 1: is an important relationship built on trust and being vulnerable 333 00:21:36,560 --> 00:21:40,000 Speaker 1: that needs to develop in order for therapy to be effective. 334 00:21:40,560 --> 00:21:43,479 Speaker 1: The things I always look for as someone who has 335 00:21:43,520 --> 00:21:47,159 Speaker 1: at least three years of experience. They need to be 336 00:21:47,240 --> 00:21:52,400 Speaker 1: a registered psychologist, someone I feel comfortable with, who specializes 337 00:21:52,440 --> 00:21:57,159 Speaker 1: in my chosen therapy and ideally has previous experience in 338 00:21:57,200 --> 00:21:59,520 Speaker 1: what I want to talk about, although I would say 339 00:21:59,560 --> 00:22:03,159 Speaker 1: that most professionals will likely have seen someone else like 340 00:22:03,240 --> 00:22:06,760 Speaker 1: you with a similar issue as you if they've been 341 00:22:06,800 --> 00:22:10,240 Speaker 1: around for a while. And I also make sure that 342 00:22:10,280 --> 00:22:14,280 Speaker 1: it's in an environment or location that is accessible for me. 343 00:22:14,840 --> 00:22:18,879 Speaker 1: You know, sometimes after therapy you're going to feel really 344 00:22:18,920 --> 00:22:23,480 Speaker 1: emotionally exhausted, and a one hour commute home isn't going 345 00:22:23,520 --> 00:22:26,080 Speaker 1: to be what you need. Obviously, some of these things 346 00:22:26,119 --> 00:22:29,639 Speaker 1: are a luxury, but choosing a therapist is kind of 347 00:22:29,680 --> 00:22:33,960 Speaker 1: like dating. Sometimes you need to have your non negotiables 348 00:22:34,119 --> 00:22:36,760 Speaker 1: to get what you want from the relationship and choose 349 00:22:36,800 --> 00:22:39,960 Speaker 1: the right person, and sometimes you're going to have to 350 00:22:39,960 --> 00:22:42,480 Speaker 1: see a couple of them just to make sure you 351 00:22:42,520 --> 00:22:44,760 Speaker 1: know what you want. But I want to break down 352 00:22:44,800 --> 00:22:49,879 Speaker 1: some of these distinctive qualities or differences a little bit more. Firstly, 353 00:22:50,119 --> 00:22:53,359 Speaker 1: when I say I want a registered psychologist, there is 354 00:22:53,400 --> 00:22:57,360 Speaker 1: an important and crucial difference between a psychologist and a 355 00:22:57,359 --> 00:23:03,520 Speaker 1: therapist or a counselor. So like counselor, therapist psychologist, they're 356 00:23:03,520 --> 00:23:07,760 Speaker 1: often used very interchangeably, but there is a distinction. So 357 00:23:07,800 --> 00:23:11,639 Speaker 1: in most countries, to call yourself a psychologist, you have 358 00:23:11,720 --> 00:23:15,960 Speaker 1: to have gone through some fairly strict requirements and training, 359 00:23:16,040 --> 00:23:20,239 Speaker 1: and often it involves some level of graduate study like 360 00:23:20,280 --> 00:23:25,320 Speaker 1: a master's degree and more than six years of specialized study, 361 00:23:25,800 --> 00:23:30,080 Speaker 1: whereas counseling is a lot less regulated but still super 362 00:23:30,200 --> 00:23:34,680 Speaker 1: useful and valuable. It just involves less formal education. So 363 00:23:35,040 --> 00:23:38,480 Speaker 1: I know that in Australia counseling is kind of what 364 00:23:38,520 --> 00:23:41,960 Speaker 1: we would call a self regulated profession, but it doesn't 365 00:23:41,960 --> 00:23:46,159 Speaker 1: mean they haven't done some form of training and that 366 00:23:46,240 --> 00:23:49,359 Speaker 1: they don't have the valuable skills and ability to offer 367 00:23:49,400 --> 00:23:53,080 Speaker 1: the necessary support, the compassion, the safe space for you. 368 00:23:53,600 --> 00:23:57,800 Speaker 1: Psychologists however, they're able to administer certain therapies that include 369 00:23:58,359 --> 00:24:03,680 Speaker 1: a specific evidence base and training, such as cognitive behavioral therapy, 370 00:24:04,080 --> 00:24:07,080 Speaker 1: and they tend to have had more time and training 371 00:24:07,480 --> 00:24:12,040 Speaker 1: to develop their skills. Psychiatrists they are a whole another 372 00:24:12,080 --> 00:24:14,280 Speaker 1: ball game, but they are also one that we often 373 00:24:14,320 --> 00:24:19,440 Speaker 1: hear about. These are essentially specialist doctors. They go through 374 00:24:19,920 --> 00:24:22,720 Speaker 1: the same amount of training as say, an emergency room 375 00:24:22,760 --> 00:24:25,639 Speaker 1: doctor or a surgeon, and the distinction here is that 376 00:24:25,680 --> 00:24:29,479 Speaker 1: they can provide prescriptions for certain medications, and they can 377 00:24:29,560 --> 00:24:36,000 Speaker 1: often offer a formal diagnosis for conditions like ADHD or schizophrenia. 378 00:24:36,160 --> 00:24:40,080 Speaker 1: They are also normally a lot less available than a 379 00:24:40,119 --> 00:24:43,280 Speaker 1: counselor or a psychologist, just given the nature of the 380 00:24:43,320 --> 00:24:46,480 Speaker 1: amount of training they need to do, and they typically 381 00:24:46,520 --> 00:24:49,680 Speaker 1: have longer wait lists than we would already expect with 382 00:24:49,960 --> 00:24:53,359 Speaker 1: most mental health professionals. So something to note. But that 383 00:24:53,440 --> 00:24:56,480 Speaker 1: doesn't mean that you should not be looking for someone 384 00:24:56,520 --> 00:24:59,040 Speaker 1: if that's who you need. And aside from all of 385 00:24:59,080 --> 00:25:03,080 Speaker 1: those details, whichever path you do choose to take, whichever 386 00:25:03,280 --> 00:25:06,359 Speaker 1: is best for you, which suits your budget, which suits 387 00:25:06,359 --> 00:25:10,600 Speaker 1: your location, which suits your needs. It's important to note 388 00:25:10,640 --> 00:25:16,440 Speaker 1: that any mental health professional, specifically psychologists and therapists, they're 389 00:25:16,480 --> 00:25:20,040 Speaker 1: going to do different things and offer different kinds of help. 390 00:25:20,720 --> 00:25:24,880 Speaker 1: They're a specialists who focus mainly on complex family trauma 391 00:25:25,040 --> 00:25:30,919 Speaker 1: or eating disorders, personality disorders, anxiety, sexual trauma, anything you 392 00:25:30,920 --> 00:25:33,720 Speaker 1: can think of. And one way that you can make 393 00:25:33,760 --> 00:25:37,880 Speaker 1: that distinction or choose the right person is based on 394 00:25:38,359 --> 00:25:41,679 Speaker 1: the type of therapy that they offer, and they'll often 395 00:25:41,720 --> 00:25:45,600 Speaker 1: list in their online profiles or bio exactly what their 396 00:25:45,640 --> 00:25:50,240 Speaker 1: specialties are, be that children and adolescents, bereavement and grief, 397 00:25:50,400 --> 00:25:54,840 Speaker 1: or relationship therapy. There are also millions of different types 398 00:25:54,880 --> 00:25:59,160 Speaker 1: of therapy options, maybe not millions, thousands, hundreds, but I'm 399 00:25:59,200 --> 00:26:01,280 Speaker 1: going to focus on the major ones that you will 400 00:26:01,359 --> 00:26:04,760 Speaker 1: often come across in your search and then kind of 401 00:26:04,800 --> 00:26:08,280 Speaker 1: mention some of the more interesting or different kinds of therapy. 402 00:26:08,800 --> 00:26:11,440 Speaker 1: So I want to kind of list these and give 403 00:26:11,440 --> 00:26:13,199 Speaker 1: a bit of a description of the major ones so 404 00:26:13,240 --> 00:26:16,560 Speaker 1: you can kind of identify which one might suit your 405 00:26:16,800 --> 00:26:20,520 Speaker 1: needs at the moment. The first and perhaps the most 406 00:26:20,640 --> 00:26:25,760 Speaker 1: widespread form of therapy for issues like depression, anxiety, drug 407 00:26:25,760 --> 00:26:30,560 Speaker 1: and alcohol problems, or eating disorders. It's called cognitive behavioral therapy, 408 00:26:30,720 --> 00:26:33,960 Speaker 1: or CBT as it's known, and it seeks to produce 409 00:26:34,119 --> 00:26:41,040 Speaker 1: important psychological changes by addressing out unhealthy thought patterns. This 410 00:26:41,160 --> 00:26:47,040 Speaker 1: involves mental training, essentially to recognize unhealthy thought patterns and 411 00:26:47,200 --> 00:26:52,040 Speaker 1: cognitive distortions, and therefore gain a better understanding of the 412 00:26:52,160 --> 00:26:55,920 Speaker 1: reasons behind your behaviors. This kind of therapy really helps 413 00:26:55,920 --> 00:27:00,480 Speaker 1: you build your problem solving skills to deal with difficult situations, 414 00:27:00,520 --> 00:27:04,440 Speaker 1: to deal with trauma, things like learning how to use meditation, 415 00:27:04,880 --> 00:27:08,080 Speaker 1: learning how to calm your mind, and how to face 416 00:27:08,160 --> 00:27:12,040 Speaker 1: your fears over time, and develop a deeper sense of 417 00:27:12,080 --> 00:27:17,000 Speaker 1: confidence in your own abilities. The evidence behind this therapy 418 00:27:17,359 --> 00:27:21,280 Speaker 1: is endless, endless. I would not have time to cover 419 00:27:21,320 --> 00:27:24,880 Speaker 1: all the articles and research, but just trust me, it's 420 00:27:24,920 --> 00:27:28,960 Speaker 1: one of the most researched and practice ways to change 421 00:27:29,000 --> 00:27:32,280 Speaker 1: your thoughts and therefore your behavioral patterns in response to 422 00:27:33,080 --> 00:27:37,240 Speaker 1: mental distress, and I would guarantee it's probably available in 423 00:27:37,280 --> 00:27:42,240 Speaker 1: most places. The next is called dialectical behavior therapy. It's 424 00:27:42,280 --> 00:27:47,000 Speaker 1: actually a modified version of CBT, and it's also fairly common. 425 00:27:47,400 --> 00:27:51,080 Speaker 1: It's colloquially known as talking therapy, which is not to 426 00:27:51,160 --> 00:27:53,399 Speaker 1: say that the other kinds of therapy don't also have 427 00:27:53,440 --> 00:27:57,040 Speaker 1: a fair amount of talking involved. But DBT in particular 428 00:27:57,840 --> 00:28:02,080 Speaker 1: stresses that we should process our emotions and our experiences 429 00:28:02,320 --> 00:28:07,000 Speaker 1: by firstly verbalizing them to help regulate our future emotional 430 00:28:07,040 --> 00:28:10,520 Speaker 1: reactions through a number of strategies. It can help people 431 00:28:10,520 --> 00:28:15,480 Speaker 1: who have difficulty with emotional regulation or who are exhibiting 432 00:28:15,480 --> 00:28:18,840 Speaker 1: it self destructive behaviors. And it helps you manage your 433 00:28:18,880 --> 00:28:21,760 Speaker 1: emotions by teaching you skills to cope with day to 434 00:28:21,840 --> 00:28:26,520 Speaker 1: day life and find new behaviors to replace harmful ones. 435 00:28:27,359 --> 00:28:30,920 Speaker 1: It helps you understand exactly why you struggle with the 436 00:28:30,960 --> 00:28:34,480 Speaker 1: things that you do through psycho education. And then it 437 00:28:34,520 --> 00:28:37,640 Speaker 1: also relies on that strong relationship between you and your 438 00:28:37,720 --> 00:28:43,600 Speaker 1: therapist or psychologist to help build up those skills, build 439 00:28:43,640 --> 00:28:47,680 Speaker 1: up that distress tolerance, build up that emotional regulation, and 440 00:28:47,760 --> 00:28:53,920 Speaker 1: that mindfulness. The next is psychotherapy. It's also called psychodynamic therapy. 441 00:28:54,640 --> 00:28:57,040 Speaker 1: And I would assume that this is what we would 442 00:28:57,080 --> 00:29:00,720 Speaker 1: typically think of when we think of seeing a counselor 443 00:29:00,800 --> 00:29:05,400 Speaker 1: or a psychologist. Picture the very Freudian method of laying 444 00:29:05,400 --> 00:29:09,520 Speaker 1: on a couch and having someone interpret your dreams or 445 00:29:09,560 --> 00:29:13,800 Speaker 1: interpret your paintings or your drawings. This type of therapy, 446 00:29:13,920 --> 00:29:18,040 Speaker 1: it really focuses on self awareness. It focuses on self 447 00:29:18,080 --> 00:29:22,000 Speaker 1: examination and self reflection. So if you do choose this 448 00:29:22,080 --> 00:29:26,040 Speaker 1: type of therapy, what you'll normally find is that whoever 449 00:29:26,080 --> 00:29:28,880 Speaker 1: you've chosen to or enlisted to help you. Whatever mental 450 00:29:28,920 --> 00:29:32,440 Speaker 1: health professional you've gone to, they will help guide you 451 00:29:32,520 --> 00:29:37,240 Speaker 1: towards identifying the root cause of any suffering or problematic 452 00:29:37,280 --> 00:29:43,400 Speaker 1: behaviors by examining your past to understand the present. So 453 00:29:43,600 --> 00:29:47,240 Speaker 1: it's really about going back into your childhood, going back 454 00:29:47,280 --> 00:29:51,760 Speaker 1: into critical events in your life or critical periods, and 455 00:29:51,920 --> 00:29:55,200 Speaker 1: identifying where is that turning point, where is the root 456 00:29:55,280 --> 00:29:58,640 Speaker 1: of the experiences you are now having. And it can 457 00:29:58,680 --> 00:30:02,840 Speaker 1: be applied to a wide range of psychological disorders, things 458 00:30:02,880 --> 00:30:08,520 Speaker 1: like anxiety is a big one, OCD, eating disorders. It's 459 00:30:08,520 --> 00:30:11,400 Speaker 1: really endless, so I'm going to run through some of 460 00:30:11,440 --> 00:30:13,880 Speaker 1: the others fairly quickly, but they are worth a bit 461 00:30:13,920 --> 00:30:16,160 Speaker 1: more of a deep dive if they perk your interest. 462 00:30:16,800 --> 00:30:20,560 Speaker 1: Exposure therapy I personally actually use this. I do this 463 00:30:20,920 --> 00:30:23,960 Speaker 1: right now with my current therapist, and it's mainly used 464 00:30:23,960 --> 00:30:27,000 Speaker 1: for treating phobias, but some other things as well. Through 465 00:30:27,080 --> 00:30:33,240 Speaker 1: gradually exposing someone to triggering situations whilst kind of also 466 00:30:33,280 --> 00:30:36,760 Speaker 1: applying mindfulness techniques so that it gradually makes you feel 467 00:30:37,120 --> 00:30:41,320 Speaker 1: more comfortable with the fear, more comfortable with the discomfort 468 00:30:41,440 --> 00:30:45,360 Speaker 1: that your trigger item or object or event brings you. 469 00:30:45,960 --> 00:30:49,400 Speaker 1: So Like I said, I use this with my claustrophobia. Essentially, 470 00:30:50,160 --> 00:30:53,320 Speaker 1: what will normally happen is they will create almost like 471 00:30:53,360 --> 00:30:56,000 Speaker 1: a table or a ladder of things that are really 472 00:30:56,040 --> 00:30:58,840 Speaker 1: triggering for you, that are all aligned to the same 473 00:30:58,920 --> 00:31:02,200 Speaker 1: event or the same object, and you slowly work your 474 00:31:02,240 --> 00:31:05,640 Speaker 1: way up the ladder until you can address and be 475 00:31:05,840 --> 00:31:09,000 Speaker 1: in the situation that you most fear. The next one 476 00:31:09,080 --> 00:31:11,200 Speaker 1: is a little bit weird. I've heard about this before. 477 00:31:11,240 --> 00:31:13,640 Speaker 1: I've never used it, but I do know people that do. 478 00:31:14,120 --> 00:31:20,320 Speaker 1: It's called eye movement, desensitization and reprocessing therapy. Sounds really weird, right, 479 00:31:20,400 --> 00:31:22,280 Speaker 1: you know, like what do our eyes have to do 480 00:31:22,400 --> 00:31:25,640 Speaker 1: with our mental health? But it's a method that really 481 00:31:25,720 --> 00:31:31,160 Speaker 1: helps reduce the distress associated with certain and specific traumatic 482 00:31:31,200 --> 00:31:35,520 Speaker 1: events or memories. So essentially how it works is your 483 00:31:35,560 --> 00:31:39,160 Speaker 1: therapist will move their fingers back and forth in front 484 00:31:39,200 --> 00:31:41,400 Speaker 1: of your eyes and ask you to follow some kind 485 00:31:41,400 --> 00:31:45,680 Speaker 1: of motion or sound whilst you recall a disturbing event, 486 00:31:46,760 --> 00:31:50,480 Speaker 1: and gradually the therapist will guide you to shift your 487 00:31:50,520 --> 00:31:54,200 Speaker 1: thoughts in that moment to pleasant ones. It's not as 488 00:31:54,200 --> 00:31:56,480 Speaker 1: common as some of the others, but essentially what it 489 00:31:56,600 --> 00:32:01,200 Speaker 1: attempts to do is to reduce a traumatic response or 490 00:32:01,240 --> 00:32:05,200 Speaker 1: an intense response to a traumatic memory by changing how 491 00:32:05,240 --> 00:32:08,560 Speaker 1: these memories are stored in the brain through altering the 492 00:32:08,600 --> 00:32:12,400 Speaker 1: way our brain cells and our synaptic connections communicate in 493 00:32:12,440 --> 00:32:15,960 Speaker 1: the presence of a traumatic memory. So essentially that movement 494 00:32:16,000 --> 00:32:20,040 Speaker 1: that we're talking about, it's meant to almost rewire your 495 00:32:20,040 --> 00:32:22,840 Speaker 1: brain whilst you're in the presence of that traumatic memory. 496 00:32:24,040 --> 00:32:28,160 Speaker 1: Would really really recommend looking into it. It's really fascinating, 497 00:32:28,160 --> 00:32:31,560 Speaker 1: it's really new, so go for your life. The final 498 00:32:31,600 --> 00:32:33,840 Speaker 1: really common one that I really want to address as 499 00:32:33,880 --> 00:32:38,800 Speaker 1: well is called interpersonal therapy. As the name kind of explains, 500 00:32:38,840 --> 00:32:42,280 Speaker 1: it focuses on addressing problems in our relationships with others 501 00:32:42,320 --> 00:32:45,640 Speaker 1: that are impacting our mental health. That might be dealing 502 00:32:45,720 --> 00:32:49,320 Speaker 1: with grief, it might be unresolved conflict and trauma in 503 00:32:49,360 --> 00:32:53,600 Speaker 1: your parental relationships. It can really help with transitions like 504 00:32:53,760 --> 00:32:57,320 Speaker 1: divorce or a serious breakup, or just helping us manage 505 00:32:57,320 --> 00:32:59,960 Speaker 1: our relationships. So those are the most common types of 506 00:33:00,080 --> 00:33:03,160 Speaker 1: therapy that you might find if you go to a 507 00:33:03,200 --> 00:33:07,080 Speaker 1: psychologist or a particular clinic, but make sure you ask 508 00:33:07,400 --> 00:33:09,560 Speaker 1: what exact therapies they offer. You don't want to rock 509 00:33:09,640 --> 00:33:12,360 Speaker 1: up and be like, I really want to do cognitive 510 00:33:12,400 --> 00:33:16,400 Speaker 1: behavioral therapy and it's not available, so do kind of 511 00:33:16,440 --> 00:33:19,360 Speaker 1: do your research. There are some other really fun ones, 512 00:33:19,560 --> 00:33:23,640 Speaker 1: not really fun, but interesting and kind of niche therapies 513 00:33:23,760 --> 00:33:26,360 Speaker 1: that I've heard of before. I thought I would share 514 00:33:26,440 --> 00:33:32,720 Speaker 1: things like hypnotherapy, expressive arts therapy, dance therapy, sand play therapy, 515 00:33:33,000 --> 00:33:37,240 Speaker 1: compassion focus therapy, and many others. They're a bit alternative, 516 00:33:37,360 --> 00:33:40,200 Speaker 1: but they can be really highly effective for some people. 517 00:33:40,760 --> 00:33:44,200 Speaker 1: I did art therapy for a while back in twenty nineteen, 518 00:33:45,040 --> 00:33:49,280 Speaker 1: and it honestly had such an impact on me. Anytime 519 00:33:49,320 --> 00:33:52,240 Speaker 1: I find myself kind of spiraling or struggling these days, 520 00:33:52,840 --> 00:33:56,240 Speaker 1: I know that reconnecting with my creativity will one hundred 521 00:33:56,280 --> 00:33:59,800 Speaker 1: percent make me feel better. So have a look into 522 00:33:59,800 --> 00:34:03,320 Speaker 1: it if any of those are particularly interesting. Like I said, 523 00:34:03,520 --> 00:34:06,800 Speaker 1: not every psychologist or therapist is going to offer all 524 00:34:06,800 --> 00:34:10,279 Speaker 1: of these kinds of therapy, especially some of the more 525 00:34:10,400 --> 00:34:13,560 Speaker 1: specific ones like sand play therapy. I would say the 526 00:34:13,600 --> 00:34:16,799 Speaker 1: majority of therapists are not doing that on their day 527 00:34:16,800 --> 00:34:20,720 Speaker 1: to day But the common ones like CBT, like DBT, 528 00:34:21,080 --> 00:34:24,719 Speaker 1: like exposure therapy you'll find in most places and at 529 00:34:24,760 --> 00:34:27,680 Speaker 1: most practices. But this kind of leads back to the 530 00:34:27,719 --> 00:34:31,360 Speaker 1: point we raised before, is that not every therapist is 531 00:34:31,440 --> 00:34:33,399 Speaker 1: going to be the right fit for you, even if 532 00:34:33,400 --> 00:34:36,880 Speaker 1: they've done all the training, even if they're really experienced. 533 00:34:37,680 --> 00:34:40,520 Speaker 1: Don't be afraid to try out a few different places 534 00:34:40,520 --> 00:34:42,840 Speaker 1: before you find the right one. You want to be 535 00:34:42,920 --> 00:34:46,960 Speaker 1: able to be vulnerable with someone and feel comfortable, and 536 00:34:47,360 --> 00:34:49,960 Speaker 1: that's not going to happen if you and that other 537 00:34:50,000 --> 00:34:53,600 Speaker 1: person just don't get along. You know, a therapist a psychologist, 538 00:34:53,640 --> 00:34:57,040 Speaker 1: they're a person as well. They have certain ways of communicating, 539 00:34:57,239 --> 00:34:59,920 Speaker 1: certain ways of framing problems that's not always going to 540 00:35:00,040 --> 00:35:03,640 Speaker 1: align with how you interpret things. You know, and if 541 00:35:03,680 --> 00:35:08,120 Speaker 1: your primary problem is trauma or into personal conflicts or difficulties, 542 00:35:08,760 --> 00:35:11,640 Speaker 1: you're going to want someone who is specifically able to 543 00:35:11,680 --> 00:35:15,280 Speaker 1: address that for you, rather than going to an everyday 544 00:35:15,320 --> 00:35:18,520 Speaker 1: therapist or just the first person you find and finding 545 00:35:18,520 --> 00:35:21,279 Speaker 1: that they don't actually address the things that you're really 546 00:35:21,320 --> 00:35:25,560 Speaker 1: worried about. You know, therapy it's expensive. It's quite a 547 00:35:25,560 --> 00:35:27,600 Speaker 1: bit of money sometimes and you want to make sure 548 00:35:27,640 --> 00:35:31,680 Speaker 1: that your money is worth it, and I think that 549 00:35:31,680 --> 00:35:34,720 Speaker 1: that is really crucial. It might take a little bit longer, 550 00:35:34,760 --> 00:35:37,160 Speaker 1: but it is worth it. Your money will be more 551 00:35:37,320 --> 00:35:40,399 Speaker 1: well spent, you will have more trust, more vulnerability if 552 00:35:40,440 --> 00:35:44,240 Speaker 1: you take your time to choose the right person now 553 00:35:44,920 --> 00:35:47,040 Speaker 1: or at this point in the therapy journey that we've 554 00:35:47,080 --> 00:35:50,720 Speaker 1: been going along through this episode where you've identified the problem. 555 00:35:51,000 --> 00:35:54,040 Speaker 1: Hopefully you've been to your doctor, you may have been 556 00:35:54,160 --> 00:35:57,879 Speaker 1: referred to someone, and you've kind of identified what kind 557 00:35:57,880 --> 00:36:02,200 Speaker 1: of help you might need. So what should you expect next, 558 00:36:02,400 --> 00:36:06,880 Speaker 1: How do you go about entering into your first few sessions, 559 00:36:07,480 --> 00:36:09,800 Speaker 1: and what are some of the things that you shouldn't expect. 560 00:36:10,440 --> 00:36:18,680 Speaker 1: All of that and more in just one second. Entering 561 00:36:18,719 --> 00:36:23,120 Speaker 1: into your first psychology appointment, your first therapy appointment, it 562 00:36:23,160 --> 00:36:26,480 Speaker 1: can be really scary, especially if it's your first time 563 00:36:27,280 --> 00:36:30,200 Speaker 1: or you don't really know what to expect, but it's 564 00:36:30,200 --> 00:36:33,000 Speaker 1: actually really simple. It's nothing to be worried about at all. 565 00:36:33,520 --> 00:36:36,440 Speaker 1: Before jumping into what we would normally think of his therapy. 566 00:36:37,080 --> 00:36:39,319 Speaker 1: The person you're seeing needs to lay a bit of 567 00:36:39,360 --> 00:36:42,040 Speaker 1: groundwork and you're going to need to help them with that. 568 00:36:42,160 --> 00:36:45,640 Speaker 1: So they may ask you some questions around whether you've 569 00:36:45,640 --> 00:36:49,480 Speaker 1: been to therapy before, whether it was recommended to you 570 00:36:49,520 --> 00:36:53,839 Speaker 1: by your workplace or another healthcare professional, and sometimes if 571 00:36:53,880 --> 00:36:57,680 Speaker 1: you've been referred for a specific issue or condition. They 572 00:36:57,760 --> 00:37:02,000 Speaker 1: might ask about your family history, medications you're on, when 573 00:37:02,080 --> 00:37:06,960 Speaker 1: you began noticing symptoms, things like that, just basic outline questions. 574 00:37:07,640 --> 00:37:10,960 Speaker 1: The typical first session, it's going to provide you with 575 00:37:11,040 --> 00:37:15,040 Speaker 1: an opportunity to outline exactly why you are there, what 576 00:37:15,120 --> 00:37:17,560 Speaker 1: was the triggering event, what is the problem or the 577 00:37:17,640 --> 00:37:21,920 Speaker 1: experience of concern. You might not have one, or at 578 00:37:22,000 --> 00:37:25,200 Speaker 1: least be able to label exactly what's wrong at that moment. 579 00:37:25,840 --> 00:37:29,120 Speaker 1: That is okay. If you're just feeling a little bit off, 580 00:37:29,160 --> 00:37:31,760 Speaker 1: If you're not sure what's wrong, that is totally fine. 581 00:37:31,800 --> 00:37:34,360 Speaker 1: It should not stop you from going to see someone 582 00:37:34,920 --> 00:37:38,200 Speaker 1: because a therapist or a psychologist, they are there to 583 00:37:38,320 --> 00:37:42,719 Speaker 1: help you develop the language and the skills to identify 584 00:37:42,800 --> 00:37:45,960 Speaker 1: exactly what you're going through. Or you may be on 585 00:37:46,000 --> 00:37:48,920 Speaker 1: the other end of the spectrum and have tons a 586 00:37:49,040 --> 00:37:52,120 Speaker 1: number of topics that you want to discuss. That's okay 587 00:37:52,160 --> 00:37:55,440 Speaker 1: as well. You can use your first session to outline 588 00:37:55,480 --> 00:37:59,920 Speaker 1: these to your therapist, and even better, take the opportunity 589 00:37:59,960 --> 00:38:03,560 Speaker 1: to identify which of these things you're worried about, which 590 00:38:03,560 --> 00:38:06,960 Speaker 1: of these things you want to address are most crucial, 591 00:38:07,000 --> 00:38:09,840 Speaker 1: and you would like to addressed first. You may often 592 00:38:09,880 --> 00:38:13,239 Speaker 1: find that some of them are actually very much interlinked, 593 00:38:13,840 --> 00:38:17,279 Speaker 1: and addressing the root cause of one might actually help 594 00:38:17,360 --> 00:38:20,920 Speaker 1: with the other. Expect to do most of the talking, 595 00:38:21,200 --> 00:38:23,840 Speaker 1: especially in those first sessions. You know, they want to 596 00:38:23,840 --> 00:38:26,319 Speaker 1: know you, they want to know who you are. They 597 00:38:26,320 --> 00:38:28,960 Speaker 1: want to be well informed about what you're worried about 598 00:38:29,000 --> 00:38:32,879 Speaker 1: before they make any assumptions or judgments. And if you're 599 00:38:32,920 --> 00:38:36,279 Speaker 1: worried about keeping a conversation or whatnot, that's what they're 600 00:38:36,280 --> 00:38:39,160 Speaker 1: trained to do. They will ask you questions, they will 601 00:38:39,560 --> 00:38:43,720 Speaker 1: ask you for more details, they will really probe. But obviously, 602 00:38:43,719 --> 00:38:46,240 Speaker 1: if you're like, I'm not comfortable talking about that right now, 603 00:38:46,880 --> 00:38:50,160 Speaker 1: it's all up to you. You're in control. If you 604 00:38:50,280 --> 00:38:52,680 Speaker 1: exit your first session and you feel like, you know, 605 00:38:52,719 --> 00:38:56,320 Speaker 1: I didn't have much to say, maybe I'm fine, maybe 606 00:38:56,320 --> 00:39:00,480 Speaker 1: I don't need help, like a kind of clamshot, I 607 00:39:00,520 --> 00:39:03,480 Speaker 1: would encourage you to go back a few more times. 608 00:39:03,600 --> 00:39:07,560 Speaker 1: Sometimes it can take us some time to feel comfortable 609 00:39:08,280 --> 00:39:13,520 Speaker 1: and vulnerable in a new situation, especially with new people, 610 00:39:14,320 --> 00:39:16,800 Speaker 1: and if you don't find that you typically talk about 611 00:39:16,800 --> 00:39:21,320 Speaker 1: these problems regularly, it can be an adjustment to recognize 612 00:39:21,360 --> 00:39:24,719 Speaker 1: that you are in a safe confidential space where the 613 00:39:24,840 --> 00:39:27,920 Speaker 1: primary purpose, the primary goal is for you to speak 614 00:39:27,960 --> 00:39:31,680 Speaker 1: freely and without judgment. Takes time to build trust, so 615 00:39:32,200 --> 00:39:34,440 Speaker 1: sometimes you do need to go back a few times 616 00:39:34,480 --> 00:39:37,920 Speaker 1: and recognize, Okay, well, this is what I can expect, 617 00:39:38,040 --> 00:39:40,719 Speaker 1: this is what this person is like, I'm safe here, 618 00:39:40,920 --> 00:39:44,439 Speaker 1: I can say whatever I would like. Furthermore, I think 619 00:39:44,480 --> 00:39:49,440 Speaker 1: one of the huge misconceptions is that you're going to 620 00:39:49,480 --> 00:39:55,040 Speaker 1: come out of every session and have experienced some huge 621 00:39:55,120 --> 00:39:59,520 Speaker 1: revelation or a breakthrough. Often that is not the case. 622 00:39:59,680 --> 00:40:02,960 Speaker 1: You know, the habits, the thoughts, the emotional reactions we 623 00:40:03,000 --> 00:40:06,720 Speaker 1: experience on a day to day basis, they have been 624 00:40:06,760 --> 00:40:10,640 Speaker 1: developed and conditioned over a very long period of time, 625 00:40:11,160 --> 00:40:13,880 Speaker 1: so it is hard to unlearn these in just one 626 00:40:14,040 --> 00:40:19,400 Speaker 1: or two sessions. Having massive realizations it's not uncommon, but 627 00:40:19,480 --> 00:40:22,640 Speaker 1: it's also not going to happen all of the time, 628 00:40:22,719 --> 00:40:25,240 Speaker 1: So our brain is going to take time to adjust, 629 00:40:25,760 --> 00:40:30,040 Speaker 1: to follow along, to understand. And if you're feeling a 630 00:40:30,080 --> 00:40:33,320 Speaker 1: little bit confused or like you know, you're not making 631 00:40:33,880 --> 00:40:37,840 Speaker 1: this massive progress, that you're not seeing these massive changes 632 00:40:37,880 --> 00:40:41,520 Speaker 1: in your life from the outset, You're not doing anything wrong. 633 00:40:41,800 --> 00:40:45,680 Speaker 1: Don't quit. It's not something to worry about change. It 634 00:40:45,719 --> 00:40:50,560 Speaker 1: takes time. Breakthroughs take time, they require a lot of 635 00:40:50,680 --> 00:40:55,120 Speaker 1: foundation work, but they will come. And even if they're 636 00:40:55,120 --> 00:40:57,640 Speaker 1: just going to come along a little bit quieter or 637 00:40:57,719 --> 00:41:01,640 Speaker 1: less traumatic than you expected, will happen. If you commit 638 00:41:01,880 --> 00:41:05,359 Speaker 1: to your mental health journey and you know therapy isn't 639 00:41:05,360 --> 00:41:09,000 Speaker 1: going to fix everything. I think that's another big kind 640 00:41:09,040 --> 00:41:11,840 Speaker 1: of disclaimer I would like to make. But what it 641 00:41:11,880 --> 00:41:16,320 Speaker 1: will do is give you the necessary strategies and mental 642 00:41:16,560 --> 00:41:20,440 Speaker 1: or emotional tools to fix those things yourself. And sometimes 643 00:41:20,520 --> 00:41:23,480 Speaker 1: we just need someone to talk to. There is this 644 00:41:23,600 --> 00:41:26,200 Speaker 1: saying that a problem on a page is half a problem. 645 00:41:26,680 --> 00:41:29,600 Speaker 1: The same goes for verbalizing it. Often a lot of 646 00:41:29,600 --> 00:41:33,239 Speaker 1: our worries come from thoughts and feelings that we have 647 00:41:33,840 --> 00:41:36,440 Speaker 1: that have been suppressed, and once you're able to get 648 00:41:36,440 --> 00:41:38,759 Speaker 1: those out into the air, you'll feel a lot better. 649 00:41:39,440 --> 00:41:41,960 Speaker 1: And in six months, I promise that you will notice 650 00:41:42,480 --> 00:41:44,839 Speaker 1: a change as you begin to kind of see the 651 00:41:44,880 --> 00:41:49,120 Speaker 1: world and your behaviors and yourself a lot differently week 652 00:41:49,160 --> 00:41:53,160 Speaker 1: by week, month by month. But back to those first 653 00:41:53,360 --> 00:41:56,960 Speaker 1: few sessions. If you have decided that you want to 654 00:41:57,280 --> 00:42:01,680 Speaker 1: undergo specific therapy or a specific root, your therapists will 655 00:42:01,719 --> 00:42:04,279 Speaker 1: likely talk you through this with you. You know, they 656 00:42:04,400 --> 00:42:07,040 Speaker 1: really want to be involved. That's obviously the point. They're 657 00:42:07,040 --> 00:42:09,520 Speaker 1: going to speak with you about the process, the steps, 658 00:42:09,560 --> 00:42:13,520 Speaker 1: the reasoning, and the evidence. For example, if you are like, Okay, 659 00:42:13,520 --> 00:42:16,319 Speaker 1: I have a massive phobia of snakes. It's really bothering me. 660 00:42:16,840 --> 00:42:19,319 Speaker 1: I can't go outside, that can't go on hike because 661 00:42:19,360 --> 00:42:21,600 Speaker 1: I can't enjoy nature because I'm so worried about it, 662 00:42:22,120 --> 00:42:25,200 Speaker 1: they might be like, Okay, well, exposure therapy is really 663 00:42:25,200 --> 00:42:27,200 Speaker 1: going to work here, and they will talk you through 664 00:42:27,239 --> 00:42:32,800 Speaker 1: exactly what it entails. They may also offer alternative therapies 665 00:42:32,960 --> 00:42:36,960 Speaker 1: or alternative treatments based on their professional judgment. You can 666 00:42:37,000 --> 00:42:38,799 Speaker 1: do your own research and be like, no, I don't 667 00:42:38,800 --> 00:42:41,319 Speaker 1: want to go down that path. No, I don't really 668 00:42:41,320 --> 00:42:44,319 Speaker 1: want to do that. It's completely up to you. But 669 00:42:44,400 --> 00:42:46,880 Speaker 1: by the time that you've been there a few times, 670 00:42:46,920 --> 00:42:49,000 Speaker 1: you should have a good understanding of what you're working 671 00:42:49,040 --> 00:42:53,879 Speaker 1: towards and how you're chosen. Mental health professional sees your 672 00:42:53,880 --> 00:42:57,920 Speaker 1: issue or how they are going about addressing it, and 673 00:42:58,000 --> 00:43:00,480 Speaker 1: the process or the steps that are laid out in 674 00:43:00,520 --> 00:43:03,640 Speaker 1: front of you in that first session as well. If, 675 00:43:03,719 --> 00:43:06,759 Speaker 1: for example, you're having a mental health crisis or you 676 00:43:06,800 --> 00:43:10,600 Speaker 1: are really struggling with anxiety or depression. They may also 677 00:43:10,680 --> 00:43:14,480 Speaker 1: offer some initial suggestions or skills to start working on, 678 00:43:15,120 --> 00:43:18,839 Speaker 1: and some activities that you should do between sessions. Maybe 679 00:43:18,920 --> 00:43:23,160 Speaker 1: it's practicing mindfulness. Maybe they will teach you specific calming 680 00:43:23,160 --> 00:43:27,760 Speaker 1: techniques if you're panicking, or recommend a specific journaling routine, 681 00:43:28,239 --> 00:43:31,319 Speaker 1: and it's your responsibility to complete these. They're not going 682 00:43:31,360 --> 00:43:33,600 Speaker 1: to tell you off if you didn't do it. It's 683 00:43:33,680 --> 00:43:36,360 Speaker 1: up to you, but treat it like the most important 684 00:43:36,400 --> 00:43:39,719 Speaker 1: homework you will ever do, the most important homework of 685 00:43:39,800 --> 00:43:42,800 Speaker 1: your life. It will be the things that your therapist 686 00:43:42,880 --> 00:43:45,520 Speaker 1: assigns you to do. I promise it's worth doing them. 687 00:43:45,840 --> 00:43:49,399 Speaker 1: After the first session your therapist or psychologist, they will 688 00:43:49,440 --> 00:43:53,200 Speaker 1: normally book you in for a next session if you 689 00:43:53,280 --> 00:43:56,600 Speaker 1: decide they are the right person, and you and them 690 00:43:56,640 --> 00:44:00,680 Speaker 1: will create either a weekly or a fortnightly schedule for 691 00:44:00,760 --> 00:44:04,160 Speaker 1: you to see them regularly based on their schedule, based 692 00:44:04,200 --> 00:44:08,400 Speaker 1: on your schedule. I think another huge misconception with therapy 693 00:44:08,480 --> 00:44:10,120 Speaker 1: is that you have to be going like five times 694 00:44:10,120 --> 00:44:13,319 Speaker 1: a week, like all the time to see to see 695 00:44:13,360 --> 00:44:17,440 Speaker 1: those results, when truly, if you've found the right person 696 00:44:17,560 --> 00:44:20,440 Speaker 1: for you, you can do a lot of the necessary 697 00:44:20,520 --> 00:44:25,640 Speaker 1: work between your sessions and with their guidance. If after 698 00:44:25,680 --> 00:44:29,200 Speaker 1: a little while you have a conversation and you don't 699 00:44:29,200 --> 00:44:32,240 Speaker 1: really need to see them as regularly, you can always 700 00:44:32,520 --> 00:44:35,520 Speaker 1: change to a monthly basis. You don't have to stick 701 00:44:35,520 --> 00:44:38,799 Speaker 1: to that schedule that you initially set, and regardless of 702 00:44:38,800 --> 00:44:41,160 Speaker 1: what happens, you can always go back even if you 703 00:44:41,239 --> 00:44:44,000 Speaker 1: take a break. You can stay in touch with your 704 00:44:44,040 --> 00:44:47,560 Speaker 1: therapist even if you're not seeing them regularly, especially once 705 00:44:47,600 --> 00:44:50,560 Speaker 1: that trust is built. It's important to know that you 706 00:44:50,600 --> 00:44:54,839 Speaker 1: can rekindle that professional relationship. However, that does not mean 707 00:44:54,880 --> 00:44:58,520 Speaker 1: that you're going to be best pals and should be 708 00:44:58,560 --> 00:45:00,520 Speaker 1: able to call them or text them in the middle 709 00:45:00,520 --> 00:45:03,239 Speaker 1: of the night whenever you're having a problem. Remember they 710 00:45:03,280 --> 00:45:06,680 Speaker 1: are real people. They are a trained, confidential, professional service, 711 00:45:06,800 --> 00:45:09,720 Speaker 1: not a best friend. So make sure that you maintain 712 00:45:10,280 --> 00:45:14,719 Speaker 1: healthy boundaries and expectations about what a therapist can really 713 00:45:14,719 --> 00:45:17,480 Speaker 1: offer you, and make sure that they are the right 714 00:45:17,560 --> 00:45:19,880 Speaker 1: person for you. I think that is the crucial message 715 00:45:20,400 --> 00:45:23,920 Speaker 1: throughout this entire thing. Make sure they are the right person. 716 00:45:24,280 --> 00:45:26,440 Speaker 1: The growth that you will want to see, the changes 717 00:45:26,560 --> 00:45:29,160 Speaker 1: you will want to see, they will not happen if 718 00:45:29,160 --> 00:45:32,000 Speaker 1: you do not feel comfortable. They will not happen if 719 00:45:32,360 --> 00:45:35,080 Speaker 1: you don't feel vulnerable enough to share what is actually 720 00:45:35,120 --> 00:45:39,359 Speaker 1: really worrying you. And if that person isn't doesn't have 721 00:45:39,400 --> 00:45:42,080 Speaker 1: the training or the specific skill set that's going to 722 00:45:42,120 --> 00:45:46,600 Speaker 1: meet your needs. Before we wrap up and to complete 723 00:45:46,600 --> 00:45:50,120 Speaker 1: the guide, I really want to quickly address one more myth, 724 00:45:50,840 --> 00:45:53,760 Speaker 1: and that is that if you seek professional help, something 725 00:45:53,840 --> 00:45:56,959 Speaker 1: must be wrong with you. You are broken, you are weak, 726 00:45:57,200 --> 00:46:01,640 Speaker 1: whatever it is. Society has an ever been particularly kind 727 00:46:02,040 --> 00:46:05,320 Speaker 1: to people who struggle with their mental health. There is 728 00:46:05,360 --> 00:46:09,319 Speaker 1: a long history of stigma and maltreatment. But there is 729 00:46:09,360 --> 00:46:13,600 Speaker 1: nothing wrong with you, nothing at all. Almost twenty five 730 00:46:13,600 --> 00:46:17,200 Speaker 1: percent of all people in the world will experience some 731 00:46:17,320 --> 00:46:21,040 Speaker 1: form of mental health condition or struggle in their life. 732 00:46:21,600 --> 00:46:24,480 Speaker 1: And those numbers just come from the people who actually 733 00:46:24,480 --> 00:46:28,080 Speaker 1: seek help. I'm guessing they would be so much higher 734 00:46:28,080 --> 00:46:31,120 Speaker 1: than we can anticipate. You are not alone, you are 735 00:46:31,160 --> 00:46:35,040 Speaker 1: certainly not weak. Going to therapy does not change anything 736 00:46:35,080 --> 00:46:37,920 Speaker 1: about your value or who you are. If anything, it 737 00:46:37,960 --> 00:46:41,800 Speaker 1: only makes you stronger and more well equipped to deal 738 00:46:41,880 --> 00:46:44,920 Speaker 1: with the roller coaster of life. So, if you've made 739 00:46:44,960 --> 00:46:50,120 Speaker 1: it this far, if you're considering therapy, Please please do it. 740 00:46:50,560 --> 00:46:54,520 Speaker 1: There are always options out there, affordable help therapy that's 741 00:46:54,560 --> 00:46:59,000 Speaker 1: offered through your workplace, through your insurance, through government programs, 742 00:46:59,000 --> 00:47:01,759 Speaker 1: through online service is and you know you don't need 743 00:47:01,800 --> 00:47:04,080 Speaker 1: to announce it to the world if you don't feel comfortable. 744 00:47:04,680 --> 00:47:07,480 Speaker 1: But I would also really really encourage you to not 745 00:47:07,640 --> 00:47:11,360 Speaker 1: let any stigma stop you. You're in the right place 746 00:47:11,440 --> 00:47:14,839 Speaker 1: no matter what society thinks, your parents, your friends think 747 00:47:15,680 --> 00:47:19,200 Speaker 1: on this platform, no matter what you're going through, mental 748 00:47:19,239 --> 00:47:22,279 Speaker 1: health will absolutely never be something to be ashamed of, 749 00:47:22,920 --> 00:47:26,640 Speaker 1: and getting help is one of the most crucial things 750 00:47:26,680 --> 00:47:28,840 Speaker 1: that you can do. It is amazing for you in 751 00:47:28,840 --> 00:47:31,600 Speaker 1: the long term. It is amazing for your quality of life, 752 00:47:32,120 --> 00:47:34,200 Speaker 1: for your well being, for your ability to be a 753 00:47:34,239 --> 00:47:38,239 Speaker 1: good person. So I would highly recommend, no matter what 754 00:47:38,400 --> 00:47:42,240 Speaker 1: issue you're facing, to kind of follow some of these steps, 755 00:47:42,400 --> 00:47:44,919 Speaker 1: to really think about if this is the right time 756 00:47:44,960 --> 00:47:46,719 Speaker 1: for you to go and seek therapy, To think about 757 00:47:46,760 --> 00:47:49,560 Speaker 1: what you would want from a therapist, To go through 758 00:47:49,760 --> 00:47:53,240 Speaker 1: those initial kind of stages of going to see your doctor, 759 00:47:53,280 --> 00:47:56,440 Speaker 1: getting some form of mental health assessment or a mental 760 00:47:56,480 --> 00:47:59,600 Speaker 1: health care plan, and then reaching out to the available 761 00:47:59,600 --> 00:48:03,040 Speaker 1: service in your area. I think that's a good place 762 00:48:03,080 --> 00:48:07,600 Speaker 1: to end things. I just really wanted to take some 763 00:48:07,680 --> 00:48:12,040 Speaker 1: time to actually speak through exactly what it's like, from 764 00:48:12,120 --> 00:48:15,920 Speaker 1: the very beginnings, the very initial thoughts of maybe seeking help, 765 00:48:16,400 --> 00:48:20,080 Speaker 1: to those first sessions. What is that process like, so 766 00:48:20,120 --> 00:48:22,480 Speaker 1: that if you are someone who's considering it, it doesn't 767 00:48:22,520 --> 00:48:25,640 Speaker 1: seem as scary, it doesn't seem as new, it doesn't 768 00:48:25,680 --> 00:48:29,160 Speaker 1: seem as out of the ordinary. You know, it's super normal. 769 00:48:29,320 --> 00:48:32,480 Speaker 1: So I really hope that you have enjoyed this episode. 770 00:48:32,520 --> 00:48:34,799 Speaker 1: I'm really proud of you. If you're looking to get 771 00:48:34,880 --> 00:48:37,920 Speaker 1: some extra help with your mental health, it is amazing. 772 00:48:38,080 --> 00:48:41,719 Speaker 1: I do it, I do it. I feel like you know. 773 00:48:41,800 --> 00:48:46,040 Speaker 1: I'm here, I'm recording this podcast. I have an amazing life, 774 00:48:46,040 --> 00:48:49,800 Speaker 1: but sometimes things come and go, and there really shouldn't 775 00:48:49,840 --> 00:48:52,560 Speaker 1: be any stigma around addressing that the same way that 776 00:48:52,600 --> 00:48:55,920 Speaker 1: you would address a broken arm or a concussion or 777 00:48:55,920 --> 00:48:59,360 Speaker 1: anything else going wrong in your body. So thank you 778 00:48:59,400 --> 00:49:03,600 Speaker 1: so much listening. If this episode has helped you and 779 00:49:03,719 --> 00:49:06,320 Speaker 1: you think it could help someone else, please feel free 780 00:49:06,400 --> 00:49:10,839 Speaker 1: to share it. Pass along the good message, pass along 781 00:49:10,880 --> 00:49:14,160 Speaker 1: the positive vibes and the advice, and if you do 782 00:49:14,200 --> 00:49:16,520 Speaker 1: feel called to do so, please feel free to leave 783 00:49:16,560 --> 00:49:20,480 Speaker 1: a five star review on Spotify, Apple Podcasts, wherever you 784 00:49:20,520 --> 00:49:23,720 Speaker 1: are listening right now. It really does help the show 785 00:49:23,800 --> 00:49:26,839 Speaker 1: grow and reach new people, so I would very much 786 00:49:26,880 --> 00:49:30,160 Speaker 1: appreciate it if you would like to, and make sure 787 00:49:30,160 --> 00:49:34,560 Speaker 1: to follow us on Instagram at that Psychology Podcast. That's 788 00:49:34,560 --> 00:49:36,920 Speaker 1: where this conversation really began, so if you want to 789 00:49:36,920 --> 00:49:39,480 Speaker 1: stay up to date with what's coming next, if you 790 00:49:39,520 --> 00:49:43,080 Speaker 1: want to provide some episodes suggestions, I will gladly take 791 00:49:43,120 --> 00:49:46,120 Speaker 1: it on board and we will be back next week 792 00:49:46,280 --> 00:49:47,560 Speaker 1: for another episode