Therapy and counseling looks different for every person. It is no secret that therapy can be a long process. Working with therapists should be an open and honest environment. Wrapping up therapy can be an awkward topic to bring up but doesn’t need to be a stressful process. Therapists are there to best serve you, so if you feel that your time is better spent somewhere else, or need to take a break, there is nothing wrong with that course of action. 

Making the choice to leave therapy can be just as hard as choosing to attend therapy. Here are some things that you should consider before you stop attending therapy. 

Your Goals Have Been Met

The overall goal of therapeutic treatment is to help you achieve your goals. Meeting those goals can look different for every patient. Oftentimes, meeting your goals does not need to happen inside a therapy session or during treatment, but your therapist does have the best course of action to help you reach them. If you feel that you have made progress and are happy with the goals you have achieved, you can consider putting a pause or stopping therapy.

One thing to remember is that this is often a long process. You may take a break for a while and come back if you feel you need more guidance or have new goals. Major life changes can be hard and returning to therapy can be helpful. 

Treatment Length Depends On You

Some patients feel that therapy is a lifelong process. Going to a therapist can help you talk through issues in your everyday life and not just getting over one hurdle. You as the patient get to decide how many sessions you feel are necessary and what your plan looks like. As the patient, you should communicate with your therapist about what you hope to accomplish, how you feel after a few sessions and how long you want to continue.

You Feel Uncomfortable With Your Therapist

A major reason to stop going to therapy is if you no longer feel comfortable with your current therapist. If you experience doubt, sexual abuse, emotional abuse, are not feeling heard, or are just not fitting with your therapists personality, you can see treatment somewhere else. 

For those who have had major problems with a therapist, it is good to stop treatment right away. If you are just feeling that you could find a more personable therapist, you can ask your current therapist for recommendations for those they think would be good.

Set Intentions Up Front

Before you get too far into your sessions, it can be helpful to talk to your therapist about what you want to accomplish and how many sessions you both feel is necessary. Raise questions and concerns and talk about your expectations. Working with your therapist in this way will help you feel more comfortable about adjusting how often you meet or when to stop sessions all together. 

Ogden Psychological Services

Working with a trusted therapist helps to ensure that you get the most out of your therapy experience. We are board certified and we individualize our treatment for every patient. 
Helping you reach your goals is our goal! We offer services for teen and child therapy, marriage counseling, individual therapy, behavioral and learning disability treatment and more. Don’t hesitate to call our office and speak to us about concerns with us directly. Contact and learn more about us here.

In the wake of a global pandemic and with other stressors, mental health searches on Google reached an all time high in 2021.

Mental health disorders such as anxiety and depression may have taken over during COVID-19 or after the loss of loved ones, but recovering and avoiding burnout was also highly searched. Here are some tips and ideas we have gathered to help you stay sane and on top of your mental health as rough times continue to plague our world. 

Stop Doom Scrolling

Maybe you haven’t heard of the word doom scrolling, but you have probably participated in it without realizing. The act of doom scrolling is when individuals continuously scroll through negative news stories and social media posts. This constant exposure to negative articles and posts can be detrimental to your mental health and trigger more anxiety or other anxiety disorders.

If we know this is bad for us, why do we do it? Doom scrolling can give us a sense of control in a world where things seem to be so out of control. While being informed can be helpful in some situations, getting sucked into multiple social media posts, reading about bad things that may or may not happen can send you into a downward spiral. This process can affect individuals in a variety of ways. It affects those who are prone to anxiety related stressors the most.

Write It Out

Keeping a journal of thoughts can help to ease your mind. A gratitude journal where you write 3-5 things that you are grateful for each day or things that you achieved can boost your confidence and your mental health. 

While writing down positive words can help, spilling out negative thoughts or things that are bothering you can keep them from weighing so heavy on your mind. Tracking your mood, anxiety, triggers and other things can help you to plan better coping strategies. Working to control and manage your mental health is a great thing to journal and can provide an opportunity to reflect back on your progress. 

Avoiding Burnout

Avoiding burnout is one way to improve your mental health. Burnout happens when your mind has not had time to rest or recoup and causes mental exhaustion. Burnout causes a loss of energy and motivation and can change your outlook on life. 

Some things that can help are to limit the stressors in your life. Saying no or speaking up to your boss about how you are feeling can help limit the effects of burnout. The symptoms of burnout include physical symptoms such as headaches, digestive issues and mental symptoms such as self doubt. Building a support group of others who you can share experiences with and hear about coping skills from others can be a way to prevent burnout. Exercise is a good way to release stress and can help alleviate some feelings of loss of productivity. 

Create A Routine You Love

Not only does a consistent routine help to keep you motivated and set the theme for the rest of your day, you can include aspects in your day that help you feel rejuvenated. Start the day with something you love, that could be reading a chapter of a book, cuddling with a pet or making your morning coffee. Starting your day this way can help you have a positive outlook on the day. 

Creating a routine also helps you to get things done, while making time for yourself. If you schedule time for yourself, or for self care then you will have time to do it. Another example could be setting boundaries with work where you may not look at your email over the weekend, or you allow yourself to take a mental health day once a month. Having consistency is important to humans and creating a routine that works for you will improve your mental state.

Talk To Someone

For some, these mental health tips may not be enough. If you feel you can not handle the taxes of life by yourself, talk to your medical provider about medications or therapeutic treatment. Many therapists can help you work through your feelings and provide solutions that are individual to you. Mental health services are just as important as physical health services and are covered under most insurances and the Affordable Care Act. 

Ogden Psych Is Here To Help

If you feel that therapy and psychological services are best for you, we would be honored to help you. Your mental health is important and should undergo regular checkups just like your physical checkups. We provide services for families, children and teens and more. 
We will provide you with individualized treatment and work with you to make your unique goals a reality. We use evidence based treatments and our therapists are board-certified. Contact us here.