How to get the most out of therapy

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There are a handful of things I tell all clients when they are starting about how to get the most out of therapy.

1. Therapy is a two-way street. Please let me know what is helping, what isn't helping, what you need more or less of.
2. Therapy, especially EMDR, works best when you do some type of daily guided relaxation. One of my favorites is called Yoga Nidra. Here is a link to a low cost app for apple and android: https://apps.apple.com/us/app/yoga-nidra-deep-relaxation/id430531216
3. Rest is very important. Aim for 8 hours a night. If you are having trouble sleeping let me know so we can address sleep hygiene in session.
4. Rushing trauma therapy can cause setbacks. Be mindful of your window of tolerance and communicate with me if sessions feel overwhelming. On the other hand, if it feels as if things are moving too slowly please let me know and we can look at your progress. 
5. Be mindful of small changes. Usually the biggest changes start slowly and build over time. It can help to keep track of your progress. Ask me for what this might look like in your unique situation. 
6. For telehealth plan to have a plugged in internet connection or strong wifi connection. Video sessions can be glitchy using cellular data and is not ideal. Please have all headphones/earbuds plugged in or paired prior to session as hipaa compliant therapy platforms may shut down if pairing happens after the session starts. If our connection is glitchy sometimes switching to phone is best to avoid disruptions. On my end I have a plugged in device for our sessions to ensure as few disruptions as possible. Doing sessions while driving is not allowed per state regulations. 
7. I am not always able to respond immediately so in crisis please call 988 or 911 or go to the nearest emergency room. 
8. Regular exercise helps burn off stress chemicals and release endorphins. Aim to move daily if possible. It doesn't have to be fancy or expensive. A walk or stretching counts. 
9. Artistic expression is healing for the brain. Sing, draw, dance, color, make music if you are so inclined. 
10. A balanced healthy diet helps decrease inflammation and give your body the building blocks it needs to make feel good neurotransmitters. Aim to reduce sugar and processed food, have some protein, vegetables and fruit daily. Diets that are too strict can be counter productive so aim for moderation.