EMDR and Brainspotting: Key Differences Explained

Eye movement desensitization and reprocessing (EMDR) and brainspotting are two powerful trauma-focused therapies that have been gaining attention for their ability to help people process painful experiences, reduce emotional triggers, and heal from trauma in deep, lasting ways. Because they share similarities, people often wonder: What is the difference? Which one works best?

Both therapies work with the brain-body connection and help clients access trauma that is stored beneath conscious thought, but they use different methods and feel very different in practice.

Understanding EMDR

EMDR is a structured, evidence-based therapy that utilizes bilateral stimulation like eye movements, tapping, or alternating tones to help the brain process trauma. It was developed by Dr. Francine Shapiro and is now one of the most widely researched trauma treatments in the world.

During EMDR, you identify a traumatic memory, belief, or emotional pattern. Your therapist guides you through bilateral stimulation while you recall the memory. Your brain reprocesses the memory, gradually reducing emotional intensity and shifting negative beliefs. EMDR is systematic and focuses on goals and a high-structure process. Many people experience significant relief in a relatively short number of sessions.

Understanding Brainspotting

Brainspotting is a newer therapy. It was developed by Dr. David Grand. It is based on the idea that where you look affects how you feel, meaning certain eye positions can access deeper layers of emotional and somatic memory.

Your therapist helps you find a brainspot, an eye position linked to the emotional or physical activation you are working on. You maintain focus on that spot while noticing sensations, emotions, and thoughts that arise. Your brain naturally processes and releases trauma at its own pace. Brainspotting feels more intuitive, slower, and less structured than EMDR. Clients often describe it as deeply calming, meditative, and profoundly somatic.

Similarities Between the Two

Both therapies work with the brain's natural healing processes, access trauma stored outside of conscious awareness, and help release emotional and physical tension. They bypass the thinking brain to work with deeper neural pathways and are effective for PTSD, trauma, anxiety, grief, and more. Both often lead to breakthroughs when talk therapy alone is not enough. However, the experience of each therapy is quite different.

Key Differences in Practice

EMDR follows an 8-phase protocol where progress is measured and guided in a therapist-directed way. Brainspotting is flexible with no strict sequence or script, allowing a slower pace where the client leads the process. EMDR involves revisiting specific memories and noticing thoughts and beliefs, maintaining a cognitive element even though it works somatically. Brainspotting is deeply somatic, where you may not talk about the trauma much at all, with emphasis on internal sensations and your nervous system's natural rhythm.

EMDR uses side-to-side eye movements, tapping, or tones, while Brainspotting uses stillness. Once the brainspot is identified, you remain focused on it, allowing the brain to do the rest. EMDR can feel more intense and faster-moving, with some clients experiencing emotional shifts quickly. Brainspotting is generally slower and more regulated, ideal for people who benefit from gentle, deep processing without rapid emotional activation.

Choosing What Works for You

EMDR is highly effective for single-incident trauma or memories that are clear and specific, such as car accidents, assaults, or medical trauma. Brainspotting counseling is often more effective for developmental or attachment trauma, complex PTSD, preverbal or hard-to-access trauma, grief, anxiety, chronic stress, and highly sensitive people who process deeply.

Neither therapy is better than the other. They offer different paths to the same goal: helping your brain and body process trauma so you can feel calmer, safer, and more grounded in your life. The important part is choosing the approach that feels right for you and working with a trauma-informed therapist you trust.

If you are ready to explore EMDR, brainspotting, or other trauma-focused therapies, Catalyst Counseling is here to help. Contact us today to schedule a consultation and begin your healing journey.

How Counseling Helps Blended Families Thrive

Blended families are becoming more common, and while they can be incredibly loving, they also come with unique complexities. When two households merge, so do histories, expectations, parenting styles, traditions, boundaries, and personalities. That is a lot for anyone to navigate, and the truth is, love alone does not automatically smooth out those challenges.

If you are part of a blended family, you already know this. You know that even in the happiest circumstances, there are moments of tension, confusion, and uncertainty. That is where counseling can make a meaningful difference. Therapy is not about fixing a broken family. It is about strengthening communication, deepening connection, and giving everyone the tools they need to thrive in a new family structure.

Why Blended Families Face Unique Challenges

Even when everyone wants things to work, blending a family involves a lot of moving parts. Conflicting parenting styles can lead to tension between adults and confusion for kids. Children may feel torn between their biological parent and stepparent, or between two households with very different norms. There is often grief involved, too. Kids and adults alike may be mourning the loss of the original family structure, even while embracing the new one.

Stepparent-child relationships take time to develop, especially with older kids. Communication gaps are almost guaranteed when you have multiple adults and children in the mix. And if co-parenting with an ex-partner is part of the equation, that adds yet another layer of stress and potential inconsistency. These challenges are normal. They do not mean your family is failing. They mean you are human.

How Counseling Supports Blended Families

Family counseling creates a supportive, neutral environment where everyone's voice matters. It helps families thrive by strengthening connection and easing tension through skill building, emotional awareness, and guided communication.

One of the most important things counseling does is help the adults get on the same team. Blending a family works best when the adults present a united front, but that is hard with different parenting backgrounds. Therapy helps partners define roles and responsibilities, agree on rules, and create a shared vision for family life. When adults feel aligned, the whole family feels more stable.

Counseling also gives kids space to express their feelings. Children in blended families may feel confused, angry, hopeful, sad, protective, or excited, sometimes all at once. These feelings are valid. Therapy gives kids a space to talk about their fears, wishes, frustrations, and hopes about the family. When kids feel heard, they feel safer and can adjust better.

For many families, the stepparent role is the trickiest to navigate. Counseling helps stepparents and children build connection through realistic expectations, empathy and patience, and building trust slowly and intentionally. Instead of forcing closeness, therapy supports healthy, organic relationship-building.

Therapy also improves communication for the whole family. It teaches everyone to listen without interrupting, speak honestly without hurting, express needs clearly, and navigate conflict with less escalation. These skills last long beyond counseling sessions.

One of the most encouraging things counseling offers blended families is reassurance that you are not alone, you are not failing, and you are not supposed to have all the answers right away. Blended families take time to grow, and therapy gives you permission to move at your pace.

Building a Stronger Future Together

Blending a family is a journey, not a single event. It takes patience, flexibility, empathy, and support. Therapy for families is not a sign of weakness. It is a proactive way to nurture connection, reduce conflict, and help everyone feel heard and valued.

At Catalyst Counseling, we understand the unique challenges blended families face, and are here to help. Whether you need support navigating stepparent relationships, improving communication, or simply creating space for everyone to be heard, we can walk alongside you. Reach out today to learn how we can support your family as you build a stronger, more connected future together.

Feeling the Pressure: How Teens Can Manage Anxiety in a Stressful World

Being a teenager today is completely different from it was even 10 years ago. Teens are not just navigating school and friendships. They are juggling academic expectations, social media, changing identities, pressure to excel, and the everyday chaos of growing up.

It is no wonder so many teens feel overwhelmed or anxious. But feeling anxious does not mean something is wrong with them. It means their nervous system is trying to keep up in an intense world. The good news is that anxiety is manageable, and with the right tools and support, teens can build resilience and healthier ways to handle stress.

Why Teen Anxiety Feels So Intense

Teens are in a unique stage of development. Their brains, hormones, and social environments are shifting rapidly, making them more sensitive to stress. Academic pressure often feels overwhelming with constant evaluations through tests, grades, and college prep.

Social media amplifies pressure through unrealistic expectations and constant comparison. Teens worry about likes, comments, and how they appear online. Meanwhile, they're inundated constantly with news about climate change and global conflict. It can be difficult to escape this constant news cycle, making teens feel unsafe about the future. The teenage brain is still developing emotional regulation, which means stress feels bigger and harder to manage.

Recognizing When a Teen Needs Support

Anxiety does not always look like panic attacks. Teens may experience trouble sleeping, irritability, or sudden outbursts. They might avoid social situations, struggle with racing thoughts, or display perfectionism. Physical complaints like stomachaches are common, as are difficulty focusing and withdrawing from friends.

As a parent or caregiver, you know your teen better than anyone. If they start acting differently or withdrawing from things they typically enjoy, do not hesitate to engage in meaningful conversations to learn more about what might be going on.

Building Healthier Coping Skills

Understanding that anxiety is normal is one of the most powerful steps in reducing it. Teens often think they are the only ones struggling when in reality, anxiety is extremely common. Talking openly about mental health removes shame.

Teens need intentional downtime. Creating breaks helps reset the nervous system through walks, music, journaling, or time outside. Even five-minute breaks make a difference.

Setting healthier boundaries with social media is crucial. Teens can take screen breaks, turn off notifications, unfollow triggering accounts, and limit scrolling before bed. What they consume impacts how they feel.

Learning nervous system regulation skills helps manage anxiety in real time. Grounding techniques like slow breathing, focusing on physical sensations, naming emotions, and movement teach teens that anxiety is manageable.

Most importantly, anxiety grows in silence. Sharing it with a parent, friend, teacher, or therapist makes it lighter. Teens need someone who will listen and validate their experience.

Getting Professional Support

Therapy for anxiety provides teens with a safe space to explore stress and learn coping tools tailored to their needs. It helps with panic attacks, social anxiety, academic stress, perfectionism, and identity challenges.

Parents play a huge role. Listening more and lecturing less, acknowledging feelings instead of dismissing them, and keeping communication open all make a difference.

Anxiety does not define who your teen is. It teaches resilience. With support and compassion, teens can learn to manage anxiety and grow stronger. Teens today are navigating more pressure than ever, but they are also incredibly capable and resilient. When they have people who believe in them, they can thrive.

If your teen is struggling with anxiety, Catalyst Counseling is here to help. Our therapists understand the unique pressures teens face today and provide a safe, supportive space where they can learn to manage stress and build confidence. Contact us to schedule a session.

Grief Counseling Explained: What to Expect, How It Helps, and Why It Matters

Grief touches everyone at some point in life, whether it is the loss of a loved one, a relationship, a job, or even a sense of identity. Even though grief is universal, the way we experience it is deeply personal. Some days you might feel okay; others, it hits you like a wave you never saw coming.

That is where grief counseling comes in. It is not about getting over your loss. It is about helping you learn how to live with it, integrate it into your life, and eventually find a new sense of meaning and peace.

What Is Grief Counseling?

Grief counseling is a form of therapy designed to support people through the process of loss. It provides a safe space to talk about your emotions, make sense of what you are feeling, and find ways to cope in a world that may feel very different.

You do not have to have lost someone through death to benefit from grief counseling. Grief can come from the end of a relationship, loss of health, job loss, miscarriage, or major life transitions like children leaving home.

At its core, grief counseling is about validation. It helps you understand that your reactions are normal responses to loss.

What to Expect

If you have never been to counseling before, the idea of sitting down to talk about something so painful can feel intimidating. But grief therapy is not a one-size-fits-all process. It moves at your pace and focuses on your unique experience.

The first step is simply being heard. Your counselor creates a compassionate environment where you can express whatever you are feeling without fear of judgment or pressure to move on.

Grief is not linear, and it does not follow neat stages. Grief can ebb and flow. Moments of relief do not mean you have stopped grieving, and painful days do not mean you are going backward. This understanding alone often brings comfort.

Many people suppress grief because it feels too overwhelming. A therapist helps you safely explore your emotions so they do not stay bottled up. You might talk through memories, write letters, or use mindfulness exercises, doing whatever helps you access what is inside.

Grief changes you. Counseling helps you discover who you are in this new chapter. It guides you in reconnecting with life, relationships, and purpose in ways that feel authentic. That might mean redefining daily routines, creating new traditions, or finding ways to honor what you have lost while moving forward.

How Grief Counseling Helps

Grief counseling is not about making the pain disappear. It is about learning to carry it in a way that no longer feels unbearable. Over time, it can help you reduce emotional distress, improve daily functioning, strengthen coping skills, reconnect with others, and find meaning in life after loss.

Our culture often rushes grief. We hear messages like, "Stay strong," or "Time heals all wounds." But grief does not follow a schedule. You do not just move on; you move forward—slowly—carrying both love and loss together.

Grief counseling honors that reality. It helps you build resilience without pretending the pain is not real. It allows you to remember without being consumed and to hope again without feeling disloyal to the past.

There is no right time to seek help. You do not have to wait until you are completely overwhelmed. But it may be time to reach out if you feel stuck in sadness, struggle with daily tasks, feel detached from life, or experience ongoing anxiety.

Even if you are functioning fine, therapy can help you process grief more deeply. Sometimes healing begins when we simply give ourselves permission to talk.

If you are navigating grief and need support, Catalyst Counseling is here to help. Our compassionate therapists provide a safe space to process your loss and find your path forward. Reach out today to begin your healing journey.

Falling Out of Love? How Couples Counseling Can Help Reignite the Spark

Every relationship begins with connection. You feel like you have found your person, someone who truly understands you. But over time, that initial spark can fade. Life happens. Work demands increase. Stress accumulates. It is not uncommon for couples to find themselves questioning whether they have fallen out of love.

However, the truth is that emotional distance does not necessarily mean love is gone. It often means love needs attention, and sometimes that includes guidance from someone who can help you both find your way back to each other. That is where couples counseling can make a significant difference.

Why Falling Out of Love Happens

The shift rarely occurs all at once. Instead, it is usually small, gradual disconnections that build up over time. It could be unspoken resentment from unresolved conflict. It might be exhaustion from daily responsibilities. Perhaps life simply got busy, and intimacy slipped down the list of priorities.

Communication changes, too. You might start avoiding deeper conversations. You may feel like your partner does not truly see you anymore. Discussions become limited to logistics: what is for dinner, who is picking up the kids, and when bills are due. These patterns do not mean your relationship is beyond repair. They just mean you are stuck in a cycle that needs to shift.

What Couples Counseling Really Does

Couples counseling is not about deciding who is right or wrong. It is about learning how to reconnect, communicate, and understand each other again. A therapist helps both partners explore not only what is struggling, but what is possible.

You can expect to work on several key areas, including:

• Rebuilding emotional safety: Creating a space where both partners feel secure expressing their feelings without fear of judgment or criticism. This foundation is essential for honest communication.

• Understanding each other's needs: Many couples drift apart because they stop checking in about what each person truly needs from the relationship. Therapy helps clarify and communicate these needs effectively.

• Breaking negative communication cycles: Patterns like criticism, defensiveness, or stonewalling can become automatic. A therapist helps identify these patterns and replace them with healthier ways of interacting.

• Rediscovering intimacy: Emotional and physical intimacy often decline together. Counseling addresses both, helping couples reconnect on multiple levels.

You'll also work on healing past hurts. Unresolved wounds can create barriers between partners. Couples counseling provides a structured environment to address these hurts and move toward forgiveness and understanding.

When You Think It's Too Late

Many couples wait until they feel like their relationship is on the rocks before seeking help. But it is often not too late. Therapy does not just revive romance; it can also reveal what is still there beneath the frustration and disconnection.

Sometimes, the process of rediscovering love is not about going back to what you had. It is about creating something new, stronger, and more intentional. The relationship that emerges can be more authentic and resilient than what existed before.

Taking the First Step

If you are feeling disconnected from your partner, start by acknowledging it gently. Frame it not as an accusation, but as an invitation to work together. Seeking therapy is not a sign that your relationship is failing. It is a sign that your relationship matters to you, and that you are willing to invest in making it better.

At Catalyst Counseling, we understand that individuals often struggle in silence. You may appear to have everything together on the outside while feeling disconnected on the inside. We offer a space where both partners can be seen, heard, and supported as you navigate your way back to each other.

Ready to reconnect? Contact us today to schedule a couples therapy session and begin reigniting the spark in your relationship.

Planning a Life Together: How to Align Your Goals and Values Before the Wedding

Wedding planning often focuses on details like flowers, venues, and seating charts. While these elements create a beautiful celebration, there is another kind of planning that matters even more: the life you are building together after the big day.

Before the vows and before you walk down the aisle, one of the most important and meaningful things you can do is ensure that your goals and values align. A shared vision for the future, combined with open communication, will help your love last long after the wedding day ends.

Why Alignment Matters

When you come together with someone, you are bringing two sets of experiences, beliefs, and habits into one relationship. While differences are natural and can even be healthy, major misalignments can create friction down the road. When the excitement of the engagement fades and real-life decisions come forward, having that alignment becomes crucial.

This does not mean you have to be identical in everything. It means you need to understand each other and choose to move in the same direction, even if you have different approaches to getting there.

Start with Your Core Values

Core values are the things that guide your decisions, set your priorities, and shape your behavior. Before marriage, take time to explore these together. What does a good life mean to each of you? Talk about things like family, faith, and community. Discuss how you handle conflict and how you want to grow together.

Chances are, your values will align in some areas and differ in others. Use it as an opportunity for deeper understanding and connection.

Talk About Financial Goals

Money is one of the most common sources of stress in a marriage. Talk openly about your financial habits and beliefs before the wedding. Do you save or spend? What are your attitudes toward debt? What financial goals do you have for the next five or ten years?

Again, perfect agreement is not the goal; transparency is. When you know where the other stands, you can make informed decisions together.

Discuss Lifestyle and Career Visions

Where do you see yourselves long-term? What are your ambitions? Do you want to live in the city or the suburbs? Do you plan to travel frequently or put down roots? Will one or both of you prioritize career advancement?

Your day-to-day lifestyle choices can shape your relationship as much as love does. When you do not discuss these topics early, you might feel blindsided by them later.

Do Not Avoid the Tough Topics

Marriage is not just about the good times. It is about how you navigate challenges together. Have honest conversations about things that might feel uncomfortable: family dynamics, mental health, intimacy, and expectations around parenting or caregiving.

The willingness to discuss difficult topics now shows you can handle them together when they arise.

Align Your Dreams Together

What do you want to create or experience as a couple? Maybe you dream of starting a business, traveling the world, or building a home filled with creativity and connection. These conversations are not just fun; they are foundational. Knowing what you are working toward together gives your relationship purpose and direction.

Build Your Foundation Now

Weddings last a day. Marriage lasts a lifetime. Before you walk down the aisle, take the time to understand not only who your partner is, but how they think, dream, and make decisions.

Aligning your goals now does not mean eliminating every difference, but building a strong foundation that can support you through whatever comes next.

If you are having trouble navigating these conversations, couples counseling can help. A trained therapist can guide you through difficult topics, help you develop communication skills, and ensure you are entering marriage with clarity and confidence.

Ready to build a strong foundation for your marriage? Contact us today to learn how premarital counseling can help you and your partner align your goals and values before the wedding.

Addressing 5 Myths About Art Therapy

Art therapy has been gaining attention as a powerful therapeutic tool for healing and growth. However, this creative approach has attracted misconceptions. Some people dismiss it as simply "arts and crafts," while others believe you need artistic skill to benefit.

These misunderstandings can prevent people from exploring therapy that could significantly benefit their emotional well-being. Let's clear the air about what art therapy really is by addressing five common myths.

Myth 1: You Have to Be Good at Art

The Reality: Artistic skill is not required to benefit from art therapy. You don't need to produce masterpieces or demonstrate creativity to find value in this therapeutic process.

Art therapy isn't about creating gallery-worthy pieces—it's about self-expression and emotional exploration. A trained art therapist guides you through the process to support your emotional well-being, not critique your abilities. Whether you're creating stick figures, scribbles, or simple shapes, all expression is welcome and beneficial.

The focus is on the therapeutic process, not the artistic outcome. Your art therapist supports your healing journey, not your drawing skills.

Myth 2: Art Therapy Is Just Arts and Crafts

The Reality: Art therapy is a structured, evidence-based form of psychotherapy that goes beyond casual creative activities.

While making art independently can be therapeutic, clinical art therapy involves working with a trained professional who uses specific techniques to help you explore emotions, process trauma, and develop coping skills. This isn't simply coloring for relaxation—it's a clinical approach designed to promote healing and growth.

Art therapists undergo specialized training to understand how creative expression works therapeutically, employing targeted interventions to help clients work through challenges meaningfully.

Myth 3: Art Therapy Is Only for Children

The Reality: Art therapy benefits people of all ages, from children to older adults.

Children often respond well to art therapy because they may struggle to express complex feelings verbally, but adults gain tremendous benefits as well. Many adults find art therapy helpful when they don't have words for their experiences or seek new ways to connect with their emotions.

This approach is especially valuable for trauma survivors, people dealing with grief, or anyone feeling stuck in traditional talk therapy. Art therapy offers an alternative healing pathway that doesn't rely solely on verbal communication.

Myth 4: The Therapist Will Interpret Your Artwork

The Reality: Art therapists don't decode your art or tell you what it means. You are the expert on your creation.

Rather than imposing interpretations, your art therapist helps you explore your own understanding of what you've created. They might ask questions like "What do you notice about this piece?" or "How did using this color make you feel?" The meaning comes from your insights, not from hidden codes only the therapist can understand.

Myth 5: Art Therapy Is Only for Serious Mental Health Concerns

The Reality: Anyone can benefit from art therapy, regardless of whether they have a diagnosed mental health condition.

While art therapy is effective for treating PTSD, anxiety, and depression, it's also an excellent tool for personal growth, stress relief, and self-discovery. You don't need an official diagnosis to explore your creativity and emotions through this approach.

Many people use art therapy to understand themselves better, work through transitions, improve relationships, or manage stress. It's a versatile tool that supports mental wellness at any level.

Moving Forward with Understanding

Art therapy is much more than creating art. It's a pathway to connect with yourself and express what might be difficult to put into words. You don't need artistic talent, a specific problem, or an idea of what you want to create before starting.

If you're curious about how art therapy might benefit you, consider exploring this unique form of healing. The creative process might unlock insights and emotional growth you never expected.

Ready to explore how art treatment can support your healing journey? Contact us today to learn more about our art therapy services and schedule your first session.

What Forgiveness After Infidelity Really Looks Like (And What It Doesn’t)

Infidelity changes a relationship forever. Whether it's a physical affair, an emotional affair, or any other breach of trust, the pain runs deep and feels overwhelming. For many couples navigating this devastating experience, even the word "forgiveness" can feel impossible at first.

But forgiveness isn't about erasing what happened or pretending everything is fine. It's not about making things "go back to normal" because that's simply not possible after betrayal.

Instead, forgiveness is about reclaiming your power and deciding how you want to heal and move forward—whether that's together as a couple or separately as individuals. Let's explore what forgiveness after infidelity really means and what it doesn't.

What Forgiveness Means

The most important thing to remember is that forgiveness is about you. It's your personal choice to release the anger, bitterness, and resentment that keep you tied to the betrayal. This doesn't mean you're excusing the affair or saying it was okay. Rather, you're prioritizing your peace and well-being.

Forgiveness means you're taking control of your healing journey instead of letting the betrayal continue to control your emotional state.

True forgiveness requires acknowledging the pain and grief you've experienced. You don't sweep things under the rug or minimize what happened. Instead, you face the betrayal head-on so you can truly heal. This honesty with yourself creates space for authentic healing rather than surface-level recovery that may crumble later.

It's a Process, Not a One-Time Event

Forgiveness isn't something that happens overnight. It's a process and a journey that unfolds over time. You might experience different emotions each day, and that's completely normal.

Give yourself permission to work through these emotions at your own pace. Some days you might feel more forgiving, while others might bring waves of anger or sadness.

Even if you ultimately decide not to stay in the relationship, forgiveness can create space for deeper self-awareness and personal growth. It can help you develop healthier relationship patterns, whether with your current partner or in future relationships.

What Forgiveness Does Not Mean

Forgiveness doesn't mean you're saying the affair wasn't serious or that you're minimizing what happened. Your pain is real and valid, and your feelings deserve respect and acknowledgment.

You can forgive someone and still choose not to continue the relationship. Forgiveness and reconciliation are two completely separate decisions. Forgiveness is about your emotional healing, while reconciliation is about whether you want to rebuild a future together.

While forgiveness helps you let go of resentment, it doesn't erase your memory. What happened becomes part of your relationship's story. Expecting yourself or your partner to "forget" what happened is unrealistic and potentially harmful to genuine healing.

Anyone pressuring you to "get over it" or forgive on their timeline doesn't understand the healing process. Trying to rush forgiveness often leads to unresolved pain that surfaces later.

How Counseling Can Help

Navigating betrayal is overwhelming, and forgiveness can feel impossible at times. Couples therapy provides a safe, non-judgmental space where you can process complex emotions without fear of criticism. You'll be able to explore what forgiveness and reconciliation mean for your situation, and determine what's right for you at this stage of life.

A skilled therapist can guide you through this challenging process and help you make decisions that align with your values and well-being.

Forgiveness after infidelity isn't about letting someone off the hook easily. It's about reclaiming your power, healing your heart, and deciding what you want your future to look like.

Whether you choose to work on your relationship or walk away, forgiveness can be a powerful tool for your own emotional freedom. Remember, this journey is yours to take at your own pace, in your own way.

If you're struggling with the aftermath of infidelity and need support navigating forgiveness and healing, counseling can provide the guidance and tools you need. Contact us today to learn how counseling can support your journey toward emotional freedom and peace.

What Is Friendship Therapy? Understanding Its Uses and Benefits

When people hear the word “therapy,” they often think about working through childhood memories, relationship struggles, or mental health challenges with a professional. But, a newer form of therapy has been gaining traction, and for good reason. If you’ve heard of friendship therapy before but haven’t taken the time to learn what it is, you’re in the right place.

Friendships are some of the most important relationships we’ll ever have. They shape our sense of belonging, impact our self-esteem, and even affect our physical health. Yet, while romantic and family relationships often get the spotlight, friendships sometimes get overlooked. That’s where friendship therapy comes in.

Let’s take a closer look at when and where friendship therapy should be used, and how you can benefit from it.

What Is Friendship Therapy?

Friendship therapy is a form of counseling focused on understanding, improving, or repairing friendships. It gives people a safe space to talk about the challenges they face with friends. Maybe you’re dealing with conflict, drifting apart, or feeling unsure how to build meaningful connections in the first place.

It can look a lot like traditional therapy, but the spotlight is specifically on friend-to-friend dynamics.

When Should You Try Friendship Therapy?

There are many potential reasons why a person might want to give friendship therapy a try.

Maybe there’s been a misunderstanding, hurt feelings, or a betrayal with a friend, and you’re unsure how to navigate it. Maybe you feel like you’re drifting apart from certain friends. Therapy can help you decide whether to rekindle your bond or let it go.

Some people seek out friendship therapy because they’re struggling to make new friends. For adults, especially, making new friendships can feel awkward. Therapy can help you work through social anxiety or patterns that get in the way.

Normal life transitions can also shift friendship dynamics. Moving, new jobs, marriages, and children can all shift how much time and energy people have for friendships. Therapy can help you navigate those changes.

How Does It Work?

Friendship therapy usually involves a few different steps. You’ll start by exploring patterns and looking at how you typically show up in friendships. This will make it easier to determine where things might be getting stuck.

You’ll work on building communication skills within your friendships. Learning how to express needs, set boundaries, or repair conflicts without escalating can make a big difference.

Friendship therapy can also help to increase self-awareness. That includes understanding how your own experiences, personality, and history impact your friendships.

Sometimes, friendship therapy involves individual work (just you and the therapist), and sometimes two friends attend together. In that way, it can feel similar to couples therapy, but focused on friendship.

The Benefits of Friendship Therapy

No matter your reason for trying friendship therapy, you’re likely to experience several benefits throughout the process, starting with healthier connections. It can help you foster stronger, more balanced friendships that add joy instead of stress.

You’ll also learn how to build better boundaries, including knowing when to say yes, when to say no, and how to protect your energy.

If you tend to feel shy or awkward, therapy can help build social skills and reduce anxiety while boosting self-confidence.

Perhaps most importantly, friendship therapy can improve the emotional support in your life. Friendships are vital for mental health, and improving them can ripple out into other areas of life.

Friendship therapy shines a light on a part of our lives that’s often taken for granted but deeply important. Friendships deserve care and attention, just like any other relationship.

Whether you’re healing a rift, hoping to connect more deeply, or simply learning how to be a better friend, this kind of therapy can be a meaningful step toward healthier, more fulfilling bonds.

If you want to learn more about what to expect from friendship therapy or you’re ready to set up an appointment, don’t hesitate to reach out today.

What to Expect in Brainspotting Therapy

Brainspotting is typically used to treat trauma or other types of emotional or physical pain. While there are seemingly countless modalities available to help with things like trauma and other mental health issues, brainspotting is different for a variety of reasons.

Maybe you’ve heard of it before but aren’t sure what the process looks like. Maybe this is your first time doing your research, and you want to learn more to determine whether it’s right for you.

It’s important to understand that the brainspotting experience is unique for everyone. However, if you’re struggling with a specific issue or memory that is negatively affecting your quality of life, brainspotting could be what you’ve been looking for to find relief.

So, what can you expect in brainspotting therapy?

The Initial Consultation

Before you begin the actual process of brainspotting, you’ll go through a consultation with your therapist. This is the time to discuss any concerns you might have, as well as your goals. People who have heard of brainspotting often assume it’s a quick fix. While you are likely to feel relief after just one session, you might have to adjust your long-term goals based on the issues you’re facing and the specific “spots” you want to focus on.

This is also a good time to ask your therapist more detailed questions. Brainspotting helps to unlock your brain’s natural ability to heal, especially if you’ve been “stuck” due to trauma or unresolved issues. That kind of opening up and processing can be emotionally exhausting, no matter how much of a relief you experience. Being able to trust your therapist to help you work through those emotions is essential.

Finding a Brainspot

Your therapist will guide you to find a spot within your field of vision associated with the problem you want to focus on. They might use their finger or a specific object to guide your eyes until the spot is revealed.

Once the brainspot is discovered, you’ll hold your gaze there to release everything from emotions and thoughts to deeply rooted memories. This practice allows everything to come to the surface, rather than remaining “stuck” within the brain. You don’t have to analyze them or wonder what they mean. You simply need to allow them to come forward.

Processing Your Emotions and Thoughts

Again, as thoughts and memories come to the surface, you’re likely to feel a range of emotions. It’s not uncommon for people to cry or feel sad, while also experiencing a sense of relief and peace.

Some people even experience physical sensations, including tingling or heaviness, as they start to process the things that have been buried in their memories for so long. Processing these emotions with your therapist might be difficult at first. However, it’s the best way to find a resolution so you’re not holding onto the weight of negativity anymore.

Is Brainspotting Therapy Right for You?

Brainspotting is often highly effective for people dealing with trauma, anxiety, depression, or other mental health issues, especially if you’ve tried traditional forms of talk therapy without success.

The brainspotting therapy process is a patient-led approach. Your therapist will be there to guide you and help you process your emotions. But, you will be the one accessing past trauma and emotions and working through the process at your own pace.

It’s important to discuss your individual needs with your therapist before you start your brainspotting journey. Thankfully, we’re here to help. Whether you have more questions about what to expect during each session or you want to start discussing your needs and goals, you can contact us today to set up a consultation.

Navigating Parenthood Without Losing Each Other

Becoming a parent with your partner is one of the most incredible things your relationship will experience. You’ve created something so unique out of the love you have for each other that your children will connect you forever.

However, there’s no denying that each stage of parenthood has its challenges. It’s easy to become so focused and immersed in caring for your kids that you start to lose each other as partners. That doesn’t necessarily mean your relationship is destined to fall apart. However, when you start to struggle with things like connection and intimacy, it takes a toll.

Thankfully, it doesn’t have to be that way. It’s possible to navigate parenthood without losing each other if you both make an effort to prioritize your relationship as you raise your children.

Let’s dive into some strategies you can use to make that navigation easier.

Consistent Communication

Communication in a relationship is important whether you have kids or not. However, once children are in the picture, effective communication becomes even more essential.

Openly discuss everything from your expectations and concerns to your needs and wants. Be an active listener for your partner and expect that they will do the same for you. Choose to be respectful when you communicate and don’t wait until things feel uncertain to open up.

Consistent communication will remind you and your partner that you’re on the same team. You can work together to be the best parents possible while supporting and valuing one another.

Prioritize Your Relationship

Having children doesn’t mean your relationship should take a back seat. In fact, now is the time to nurture it more than ever before. Yes, your schedules are likely to be busier with kids, but it’s important to dedicate time to each other regardless.

Things like weekly date nights can make a big difference, even if that means staying in. Eliminate distractions on these nights so you can truly reconnect with each other.

Physical affection can also help. No matter how long you’ve been together, things like holding hands, cuddling, and hugging can go a long way in maintaining connection and keeping the “spark” alive in your relationship.

Take Care of Yourself

If you’re not prioritizing your well-being, you won’t be able to give your best in parenting or your relationship. Self-care isn’t selfish as a parent or partner. It’s necessary.

Make sure you’re taking time each day to do things that promote your well-being. Anything from daily exercise to simply getting enough sleep can make a difference. Journaling, meditating, or finding new hobbies to engage in can help you feel more grounded so you don’t lose your sense of self in the midst of everything else.

The happier and healthier you are as an individual, the more present you’ll be in your relationship.

Seek Out Support

As the old saying goes, it takes a village to raise a child. You and your partner aren’t in this alone. Lean on family members and friends to help you care for your family. Ask someone to watch your children so you can go out once a week or let someone help with practical chores around the house so you have more time for your relationship.

If you find that your relationship is struggling in other ways, including poor communication or just a feeling of disconnection, it’s not a bad idea to consider couples counseling. You don’t have to wait until your relationship feels unsteady to benefit from counseling.

Parenthood can shift dynamics in your relationship, and asking for help to navigate those changes shows that you both want what’s best for each other and your family.

Being parents can bring you closer together, creating a bond through your children that can never be broken. However, you have to be willing to prioritize your relationship as you raise those children together. We’re here to help along the way, so feel free to reach out when you’re ready.

How Career Stress Impacts Your Relationship (and What to Do About It)

You can have it all — a successful career and a healthy relationship. However, striking a balance between the two is important. While some stress is unavoidable, it’s essential to manage the stress caused by your career before it takes a toll on your relationship.

Whether you’re working your way up the ladder or your career demands a lot from you, the stress caused by your job can have a direct impact on your relationship in a variety of ways. It can lead to dissatisfaction, less quality time together, and more.

Let’s dive a little deeper into how career stress affects your relationship and what you can do to manage it.

Quality Time and Emotional Distance

The more time you spend at work, the less time you’ll have with your partner. So, perhaps the easiest suggestion would be to work fewer hours. Of course, that’s not always an option. Maybe your job requires long hours, or you’re trying to work your way up to a better position. The problem really arises when you bring work home with you, even when you’re off the clock.

Do you find yourself answering emails at night, or bringing home projects to work on? If your job is demanding, you might feel you have to keep working even when you’re supposed to have free time.

Not only does that take up more time, but it causes a lot of stress. That stress can lead you to withdraw from your partner and the things you typically enjoy doing together. It will also likely lead to emotional distance, causing you to feel isolated and disconnected.

Increased Irritability

When you’re under a lot of stress, you’re more likely to feel irritable. If your partner wants to spend time with you or even expresses their feelings, you might “snap” at them or respond in ways that aren’t typically in your nature.

Increased stress in a relationship often leads to more conflict. The more you argue, as a couple, the easier it is for your relationship dynamic to change.

Ignoring Your Partner’s Needs

It’s not uncommon for stress to create dissatisfaction in a romantic relationship. When you’re consumed by the stress of your career, you might unintentionally ignore your partner’s needs and feelings.

That can make them feel neglected and uncared for, causing dissatisfaction and leading to a negative impact on both people’s emotional well-being.

Breaking the Cycle

Unfortunately, the impact of career stress on a relationship is often cyclical. The more stressed you are about work, the greater the toll on your relationship. If your relationship is on shaky ground, even more stress will travel with you to work. So, you end up struggling in both areas of life and might feel you can’t find peace or comfort anywhere.

It doesn’t have to be that way.

There are things you can do to not only manage career stress but to improve your relationship.

First, establish boundaries. Avoid work-related tasks during your personal time and be present with your partner. Next, make sure you prioritize healthy communication. If you’re having a hard time, consider working with a mental health professional through couples counseling. Counseling can help you learn how to be more effective communicators in your relationship. You’ll each be able to express your feelings and needs, even when things are difficult.

Finally, make time for self-care. If a high-stress job is taking a toll on your personal well-being and affecting other areas of life, it’s important to combat those feelings. Make sure you’re getting enough sleep. Stay physically active. Practice mindfulness. Self-care looks different for everyone, so don’t be afraid to incorporate different things into your routine.

If you find that you’re struggling with career stress and it’s affecting your relationship, reach out for help. Couples counseling can make a big difference in your relationship while helping you learn how to manage your stress more effectively. Contact us today to set up an appointment.