Session Process and Frequency
In the first session or two, we will spend some time getting to know each other. You are invited to disclose what you’re comfortable with as I ask questions about your symptoms and developmental and relational history, including your family and any other contextual history. This process will help me get a better context of what has contributed towards your growth and strengths, and your area(s) of struggles. I will likely start to reflect and share some possible patterns that I’m picking up, as well as start to explore and possibly suggest some initial steps/tips. I welcome your questions and encourage your openness and active participation throughout our sessions; this is a way for you to take charge of your wellbeing.
On-going sessions. We will start with weekly 50-minute sessions for the initial 6-8 weeks (longer or more frequent sessions may be arranged, given your struggles and circumstances). This allows you to start to gain insight and build skills to notice and shift your patterns. Depending on the complexity of your struggles and patterns, we will reassess and collaboratively decide whether to continue meeting weekly, to really dig deep and make more significant changes in a shorter time period, or if it makes sense to space out to every-other-week sessions. You will typically walk away with some insight and techniques within the first few sessions.
Tips for Therapy
The more you prioritize these practices, the sooner you will see shifts in your life.
- Follow through on what we discussed; regularly practice the tools you learned (even if just for 5 minutes) in between our sessions.
- Journal about (actual handwriting instead of typing, if possible) or draw/paint your emotional reactions or reflections after every session. (This is a way for you to process and digest the information and emotions in addition to time during our sessions.), or
- Sit in quiet to recognize, reflect about, and gently, curiously and compassionately explore what physical sensations that came up in and after each session.
- Prepare for each session, to review what happened in the previous session(s), whether you were able to follow through on, or practice or examine what was discussed, how it went, if you were hesitant for whatever reason.
- Jot down notes so that you are ready to address specific issues/struggles in the next session.
In addition, I recommend these as ways to reconnect with yourself, your inner wisdom:
- Spend as much quiet time as you can immersed in nature. Start with spending time under a tree in your neighborhood park (without technology or sound pollution), and practice observing the squirrels and listening to the birds, the wind around you. You may want to notice how your body is feeling and sensing, whether you’re tense or relaxed, or there’s a body part that seems more prominent than others. Practice being curious and open without judgment, if possible.
- Or, as you walk in your neighborhood park, forest, or a beach (again without use of technology), look for a rock, a fallen leaf, a twig, anything along the way that somehow represents your current life situation. Be curious in the process. Have fun! Journal about what you found and the parallel between the nature item and your life; what process was reflected, what was it about the nature item that reminded you about yourself or your process? What lesson(s)/message is the nature item wanting you to know? Take a moment to thank that nature item for bringing light to that part of you.
- Allow yourself to come back to your relaxed body repeatedly, whether in nature, through gentle/hatha or restorative yoga, slowing down and deep breathing, slowing down after a rigorous run, etc. (If this process is difficult for you to practice, try to be curious about your reactions without judgment, and keep coming back to the practice or try a different one, even if just for 5 minutes.)
Ellen J. Lin, PhD 