Making the Most of Your Therapeutic Investment
Therapy is a financial and personal commitment. The hardest part is done: you’ve identified where you need support, lined up your support team, showed up and started doing the work. Here are several strategies to take your efforts up a notch, and support your success in your therapeutic journey.
1. Set the space:
Executive functioning works best in a space that is intended for the work, and our nervous systems need safety to process traumatic experiences. In therapy, this includes establishing boundaries around privacy and minimizing distractions. It is ok to ask for childcare, to schedule an hour in your calendar, and to put up a do not disturb sign. See if you can turn off your phone.
Take care of your body! Have a snack, some water and get out any wiggles (kids and adults!). Consider what your nervous system needs to regulate - fidgets, a weighted blanket, a cup of tea.
And finally, practice bringing yourself to present. As you wait for your therapist in the virtual or physical waiting room, see if you can feel your feet on the floor and your back against your seat. See if you can notice your surroundings. These small rituals prepare you to engage in therapy.
2. Tools of the trade:
Consider starting a notebook to write down your insights, thoughts, new skills, and resources. If privacy is a concern, consider apps with password protection. Try your Notes app to gather thoughts from the week to bring to therapy. Work with your therapist to identify apps that track data appropriate for your needs - my favorite is How We Feel.
Many of the therapists at WCW use art and expressive therapies. Bring your favorite music, or your writing. Make an artist toolbox that includes some paper (cardstock or Canon multimedia journals), paint, oil pastels, colored pencils and markers. (See below for recommended supplies).
Practice breathing exercises and meditations using apps such as Headspace. Engage in somatic movement and meditative walks.
3. Close and reflect
Before returning to your life, take a few minutes after your appointment. Try not to schedule anything directly after sessions so this experience is not rushed. It may be a time to write, to sit with feelings, or to practice your grounding skills. Close your journal and put it in a safe place. Consider movement, including going outside to continue supporting regulation.
Therapeutic work is challenging. You are actively working towards changing your behaviors, seeking new insights and implementing new skills because you are ready to heal. Reach out to your therapist to continue this discussion and to tailor these plans to your specific needs. Let your therapist know what works for you, or what else you may need.
Art Therapy Supplies:
For art therapy, we recommend using mixed media paper, along with a range of supplies that cover various levels of fluidity on the expressive arts continuum; watercolors (most fluid), oil pastels (medium fluidity), and colored pencils or markers (least fluid) are a great place to start. You can also use air dry clay for something more tactile.
