So you’ve been to therapy and it feels like it is not helpful! Finding the right therapist can take time. Just like going to a doctor, therapist all have specialties. When searching for a doctor, you look for those that will meet your needs. They may have a specialty or a background that aligns with things you value. The same is true when finding a therapist. Therapists have specific modalities or styles based on their experience or training. It is important to find a therapist that aligns with your values and specializes in areas of interest; such as, addiction, marital, depression, trauma, or parenting.
When looking for a
therapist it is important to do your research. A therapist may put on their
profile “Couples Therapist”, “EMDR Certified”, or “Children Specialist” when
they may not have in depth training or experience in those. It is not
inappropriate or unprofessional to see if the therapist offers a face-to-face
or over the phone consult so you can gain some insight to their experience and
Even more important than
finding a therapist that specializes in your area of interest and need is
finding a therapist with a good fit for you and your personality. This is known
as the “therapeutic relationship” or “client-therapist fit”. Short version of
the fancy term is that you need to be able to relate or connect with your
therapist. This relationship is one of the primary factors that promotes change
in therapy alongside with the therapist specialty. If you feel understood by
your therapist then it is easier to build a relationship of trust which helps
The search for the right
therapist can take some time, but it is well worth the effort! Sometimes asking
friends or family for referrals can help you narrow your search. When you find
a therapist give it three to five sessions prior to determining whether the fit
is right. If you feel like you cannot relate by then see if they can help you
find a better fit as they may have some other referrals that can meet your
Lastly, you can wait too
long to go to therapy! Just as you would not put off going to the doctor for a
medical emergency you should not put off prioritizing your relationship or
If you wait too long, especially in a marriage, therapy change can take quite some time. Marriage therapists are not miracle workers and cannot fix things immediately. Therapy is not a quick fix for patterns that have taken months or years to develop. Therapy is a wonderful way to improve your relationships, understand yourself, or improve your mental well-being, especially when you find a therapist who is a good fit. If you have tried therapy in the past and felt like it has not worked, reconsider trying therapy again. Keeping in mind that it can sometimes take time to find the right therapist for you. Wasatch Family Therapy has a dedicated and experienced team to help find the right fit for you.
The world is full of noise and escaping that noise in important. Whether that is getting out running, hiking, walking, or enjoying any of your favorite activities. What is important in taking in the silences is that we are present. Taking the time to enjoy the silence is an act of mindfulness. Mindfulness has been shown to benefit us by:
· Physical benefits including lowered blood pressure and improved sleep.
· Gaining more control of our thoughts.
· Reduction of stress.
Remember yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called present. – Mastery Oogway Kung Fu Panda
You’ve decided you want to be
together forever. Now what?
Whether our relationships are old or new, there a few important topics that I believe should be discussed before long term commitment or marriage. At times, we think we know our partner inside and out. I have outlined four important topics that can be a starting point of conversation to set our relationships up for success.
How do we feel about kids?
Each partner needs to discuss what they are expecting in terms of wanting kids, not wanting kids, or how many kids each partner envisions. Does one partner only one or maybe two children while the other wants four or five? Once you have an understanding what each partner wants, you can discuss whether there is any flexibility in their wants. This should be an ongoing conversation with your partner as road bumps happen along the road, including infertility or that one partner no longer wants more children. What if one partner wants to change directions in their career and be a stay at home parent? These are all important things to not only talk about, but truly understand our partner’s wants and desires.
Conflict and Communication
SPOILER ALERT: Conflict will happen
in your marriage! It is not whether you have conflict or not that determines if
your relationship will last; it is how you handle conflict. It can be easy to
develop poor communication habits with your partner. These bad habits can
include stonewalling, holding onto resentments, or not giving your partner
space when needed to calm down. If you’re developing any bad habits during your
arguments, or are curious about your communication style, then it might be
helpful to explore some resources. The books Hold Me Tight by Sue
Johnson or Seven Principles forMaking Marriage Work by John
Gottman are a great starting place. You can also seek out a great couple’s therapist!
Time together and alone
When you are in the dating stage you often are inseparable and spend a majority of your time together. While this stage you are learning about each other it is also important to understand what time together and alone will look like once you get married. If our partner had weekly outings with friends to the club, outlets, rock climbing, or a weekend trip will this still be ok once we’re married? Is our partner used to going to the gym alone and has been doing this for years? These various activities can be very important for our partner. If we think that after marriage we want them to change or adjust their habits and the way they spend their time then we need to communicate that now. We cannot expect them to just change while we stay at home and harbor resentment. While time together with our partner fosters a healthy relationship, we also need to foster relationships with friends and family. At times, we may need quality time with close friends or other family members too, or even just alone time to be with our self. It is okay for us to want these things as long as it is something communicated to our partner.
How is our partner allowed to talk with coworkers, friend etc.
When our partner is not with us they
will be among other people at work, the gym, and friends. While this time spent
with others is needed there are some important questions to discuss with your
What are intimate details of our relationship how or should be shared with others? How do we talk to others about our relationship?
What constitutes an emotional affair for your or your partner?
While every situation varies for each couple. It is important to understand what ours or our partner’s behaviors might be. The more we understand them and have conversations about what our relationship boundaries should be then the healthier our relationship is in the long run. If you would be hurt if your partner went to lunch with female co-workers then let them know. If it causes hurt when your partner comments on an ex’s post, let them know! Do not let these things fester and build until serious relationship difficulties come up.
Communication with our partner is essential to building a healthy, lasting relationship. When we have a conversation with our partner about the four topics discussed above and many more, we can then avoid resentment, future conflict, and have healthy boundaries in our relationship. If you would like more information about the topics above, a better understanding of your current relationship, or just want to have a safe place to discuss future and/or current relationship goals reach out to me at (801)-944-4555.
Wasatch Family Therapy is excited to announce this school year’s social skills group. This group is opened ended allowing kids to come into the group throughout the school year. There is a six session commitment, but children can stay longer, if needed. Groups are $50 per session, due at the time of the group. Please contact us at 801-944-4555 to register for the group.
We are excited to announce that
Wasatch Family Therapy is starting up our Mad Science and social skills group
this summer! The group is starting June 11th and goes through July
30th for a total of seven groups. These groups are two hours long
and will run every Tuesday skipping the week of the 24th of
July. The group consist of an hour
science experiment with the Mad Science group leader and the therapists.
Followed by the last hour with the therapist working with the children on
various social skills involving play and our science experiment. Some of you
may be wondering is this group worth it for my child? The answer to that
question is yes! Below are some of the benefits that kids can receive from our
social skills group.
Social skills group builds self-confidence in
the group setting which then goes to all areas of your child’s life.
Allows them to make new friends and learn how to
maintain healthy friendships going forward.
Develop new problem solving skills for school
and home settings.
Ability to cope with changes that may occur in
their day-to-day life.
A better understanding of their own emotions and
then how to connect with peers through empathy.
Play is a child’s primary language which means
we will be doing a lot of it during the group!
Group play can support emotional healing and
Improves independence and creative thinking.
Allows a safe place to make decisions and learn
to accept and understand their responsibility for these.
We look forward to this group every year as we see each of the children make great leaps forward in their abilities. If you or anyone you know is interested in our social skills group reach out to us at 801-944-4555 to sign up now!
Boundaries help to keep us stay connected with someone while keeping the relationship in a healthy place. Often time’s boundaries are perceived in negative ways and only to push others away, but this is not true. “Some people will try to tell you otherwise, but boundaries have nothing to do with whether you love someone or not. They are not punishments, judgments or betrayals. They’re a purely peaceable thing. The basic principles you identify for yourself that define the behaviors you will tolerate from others, as well as the responses you will have to those behaviors. Boundaries teach people how to treat you and they teach you how to respect yourself.” – Cheryl Strayed (Author of Wild: From Lost to Found on the Pacific Crest Trail)
With this in mind I would like to invite to listen to one of my favorite podcasts that does a great job of discussing boundaries and a technique I find extremely beneficial called “Jello Wall”. A Link is provided below, but you may find them wherever you find your other podcast by searching Therapist Uncensored and listening to episode 81 “How Good Boundaries bring us Closer Together”.
This 8 week group is designed to help school-aged children navigate the challenges of social situations and understand what it means to be a friend. Focusing on understanding their role and impact on those in their world.
I know most of you started reading this in hopes of finding the magic bullet for dealing with your child’s misbehavior. You should know, that’s not the type of grounding we are talking about. While you won’t be getting any discipline tips, the mindfulness grounding techniqu
es presented here pose many benefits for you and your child, including allowing your child to be more present especially when becoming behaviorally or emotionally dysregulated.
The goal of grounding is to calm the emotional and irrational part of our brain so that we can begin to think more logically about what is going on. Grounding exercises allow individuals to:
Remain calm and present when we become over stimulated or experience a flashback from a negative past experience
Begin to feel and express big emotions such as anxiety or anger
Catch our self in a whirlwind of worrying thoughts.
One helpful grounding exercise is bring our mind to what we are sensing in the present moment by carefully observe our surroundings and noticing what we are seeing, hearing, smelling, tasting, or touching. This draws the mind away from worries, concerns, or large emotions and grounds us to the current space we are in.
One specific grounding technique I use with families and their children involves Lego mini-figures. Using a Lego mini-figure for this technique is not required; however, it is nice as it can have unique details and is easy to bring along anywhere you go. When the child gets upset they begin to describe the details they see on the mini-figure and what it reminds them of. Often children will describe the figures facial expression, specific cloths they are wearing, and discuss memories of playing with the figure. After the child has done this, I will have them take a deep breath before checking in with their parent or going back to play. While most children can do this on their own, I recommend the parent to participate and do this with the child in the beginning. By doing this with them, the child will become more comfortable at using this technique when they are upset.
It is important to note that while this specific technique is geared towards our children, it can also apply to us as adults. We as adults can look at our surroundings and describe what we see, hear, smell, taste, or touch. If we apply this, and other mindfulness techniques, alongside with our children, we will feel less anxiety and stress and will find that escalated situations will deescalate more quickly.
If you, or your child,would like to learn more about other helpful grounding techniques and strategies to positively manage your child’s emotional or behavior challenges, please contact us at Wasatch Family Therapy at 801-944-4555. We can provide a more specific approach to meet your individual or family needs.
We all experience forms of trauma at some point in our life. Some trauma is obvious and very serious. While other trauma can stem from minor events which we may not always classify as traumatic; such as, feelings of embarrassment during a presentation or public event. Both large and small traumatic experiences can resurface and manifest themselves in our lives as increased stress or anxiety. Sometimes individuals do not realize that the stress or anxiety actually stems from some form of trauma. So, how do we rewrite the traumatic events of our life? EMDR, or Eye Movement Desensitization Therapy, is one form of therapy that has been proven to be extremely effective in helping individuals overcome the negative effects of stress, anxiety, and trauma.
Eye Movement Desensitization Therapy may sound like a strange and scary form of therapy. You may have questions, like “What do eye movements have to do with therapy?” or, “I like my senses, what exactly does it mean to be desensitized?” While, I do have experience and expertise in facilitating EMDR therapy, I am not a scientist, or a doctor so I’ll leave it up to an expert to answer some of the more detailed questions. The following article provides an excellent overview of what EMDR is, and some of the more intricate details about how it works. This is a great starting place for individuals interested in EMDR or learning a little more about this form of therapy.
A while back, my garage was burglarized and my new mountain bike was stolen. I left that morning disgruntled, frustrated and very upset having had my garage broken into. It was fortuitous that I was going to EMDR training the day my bike was stolen. My colleague was able to use EMDR for my experience with my bike. Upon coming to training that day I was livid, so livid I had a difficult time being present. That afternoon during my brief EMDR treatment I started out resentful and angry. Funny enough, I left the session frustrated that I was not frustrated that my bike being stolen. EMDR had worked and I had been able to process through the event and overcome the negative emotions I likely would have felt.
If you, or someone you know, is interested in beginning EMDR therapy please contact me at 801-944-4555 to schedule an appointment to learn more.
Parents, starting next week we have a Tween group for kids ages 11 – 13. This group will promote healthy relationships and communication between adults and peers as they prepare to enter Jr. High and Middle School. The group will use expressive arts and group activities that help the children to engaged in skills that they will use for the rest of their life.