What is Art Therapy? Art therapy is a psychotherapeutic treatment approach that incorporates art materials and artmaking (and sometimes other creative means) to help individuals of all ages express, explore and work through their feelings, thoughts, and experiences. What is an Art Therapist? Art therapists are mental health professionals who through graduate-level education have been trained in both psychological theory and in the use of art to help of support, maintain and/or improve the overall wellbeing of individuals. If you are considering art therapy, ensure that your therapist is properly trained and qualified by inquiring where they received their art therapy training and whether they are a member of a Professional Art Therapy Association. How does Art Therapy work? During art therapy, you will be invited to engage with art media that can include drawing, painting, sculpting, textile work, crafting, imagery, or collage. It can even include doodling, scribbling or writing. Your therapist might suggest an idea or theme or you may have your own idea or theme. Or your therapist may invite you to create art freely and see what spontaneously emerges from your subconscious. During art therapy, the focus is on the process of art making including any thoughts, feelings or verbal expressions that emerge while you’re working on your art. It often also involves the story you may share about your art. What is the intent of Art Therapy? Art therapy provides an alternate means of communication, allowing you the opportunity to express thoughts and feelings that may be difficult to articulate through words alone. Engaging in the creative process, can help you gain insight into your emotions and explore unresolved issues in a safe and non-threatening way. It can also have a cathartic effect as strong emotions are safely released via the art materials. What if I’m not good at art? Stick people are okay. Scribbles are okay. Art therapy is about using creative means to help with self-expression, exploration and healing so even if you are not experienced or skilled in art, you can still benefit from art therapy. It's not about how your art looks. It's about how you feel. What is the role of the art therapist? The role of the art therapist is to be a witness and guide and to support any thoughts, feelings or actions that emerge as you engage with the art materials and create your art. The art therapist will facilitate self-examination and self-reflection to help you understand the meaning and impact of your artwork, leading to self-discovery and personal growth. How does Art Therapy help? Unlike traditional talk therapy, art therapy provides an alternative approach to mental health treatment by incorporating the creative process into the healing journey. While traditional therapy relies on verbal communication between the client and therapist, art therapy offers a unique avenue for self-expression and exploration through artmaking. Sometimes it can be hard to clearly articulate thoughts and feelings but art can be abstract and random. Some people find it hard to talk about themselves, but are okay with talking about their artwork. Art making can alter moods. For some, it's a relaxing process that can help reduces stress and anxiety. Who is Art Therapy for? Like other forms of psychotherapy, art therapy is for anyone of any age who may need help coping with difficult thoughts, feelings, emotions and/or behaviours and is open to using art media as part of their healing journey. It can be particularly beneficial for individuals who may struggle with verbal expression, are reserved, have difficulty trusting people or find it challenging to articulate their emotions. In conclusion: Art therapy is an effective form of therapy that makes use of the healing properties of artistic expression. By engaging in the creative process, individuals can gain valuable insights, process complex emotions, and embark on a journey of self-discovery and healing. Interested in trying art therapy? Request a FREE 20-minute consult so I can learn more about your needs and I can tell you more about art therapy. Blog Disclaimer
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Do you ever feel overwhelmed, depressed, anxious, or just not like yourself? If so, you're not alone. Sometimes, life can be tough, and it's okay to seek help. This is where psychotherapy comes in. What is psychotherapy? Psychotherapy is a type of mental health treatment that focuses on providing you a safe and supportive space to express yourself, explore your thoughts, feelings, and behaviours and help you feel better. Origin of the word “psychotherapy” [1] psycho ~ from the Greek word psykhē (the soul, mind, spirit, life) therapy ~ from the Greek word therapeia (curing, healing) While psychotherapy is usually talk-based (i.e. you and your therapist talk about issues, challenges, coping strategies, etc.) psychotherapy can also include non-verbal interventions such as art therapy and music therapy. (Stay tuned for upcoming posts that will delve into art therapy/art psychotherapy). What is the role of the psychotherapist? The role of psychotherapists is to be open, accepting, and supportive during your journey to a life that can be better and easier for you to manage. Psychotherapists will help you:
Who can provide Psychotherapy? Psychotherapy is provided by trained professionals who are equipped with the education, knowledge, and skills to help you address issues that may be impacting your mental well-being. In Ontario, only certain regulated professionals [2] are allowed to use the title “psychotherapist.” These include registrants of the:
Who can benefit from psychotherapy? Psychotherapy can benefit anyone who has thoughts, feelings, emotions, moods, perceptions, or cognitive or memory issues that are having a negative impact on their life in areas such as judgement, insight, and behaviours or that interfere with their enjoyment of daily life, social functioning and/or relationships with others. Whether you're struggling with anxiety, stress, depression, coping with life changes, self esteem, self confidence, relationship issues or other mental health concerns, psychotherapy can provide you with the support and guidance you need to navigate through these challenges. Psychotherapy is a valuable resource for anyone seeking help with their mental health. It's a collaborative process that aims to empower you to live a happier and healthier life. If you're considering psychotherapy, take the time to find a therapist with whom you feel comfortable, who understands your needs and is the right fit for you. Remember, it's okay to seek help, and you deserve to live your best life. _________________________________________________________________________________________________________________
[1] https://www.etymonline.com/word/psychotherapy [2] CRPO (College of Registered Psychotherapists of Ontario) https://www.crpo.ca/concerns-about-unregulated-individuals/ [3] On July 1, 2024, “College of Psychologists of Ontario” will be amended to “College of Psychologists and Behaviour Analysts of Ontario who holds a certificate of registration in the profession of psychology” https://www.ontario.ca/laws/statute/91r18#BK24 [4] https://www.ontario.ca/laws/statute/91r18#BK24 The role of values when setting goals
Setting goals and achieving them is important for both personal and professional development. However, what many people overlook is the significance of knowing and understanding the role your values play when trying to reach those goals. Values are the things that are important to you and what you hold in high regard. Your values act as the guiding principles that shape your actions, decisions, and priorities. They define what truly matters to you and what you deeply believe in. When your goals align with your values, when they are meaningful to you, you’re more likely to achieve them. Read about identifying and living by your values Why values matter in achieving goals Values play an important role in achieving goals because they provide a framework for decision-making and prioritization. When you are clear about your values, you can easily evaluate whether a goal is aligned with what’s important to you. When your goals are aligned with your values, you are driven by a sense of meaningful purpose that can help you stay motivated and committed to your goals, even in the face of challenges. By knowing and understanding your values, you gain a deeper insight into your true self, enabling you to set authentic goals that resonate with your innermost desires. This alignment leads to a sense of fulfillment and satisfaction as you make progress towards your goals, How to set goals that align with your values One way to start, is to examine your values and create goals that align with them. For example, if one of your values is self-care, your goals might include eating well, spending more time engaged in hobbies, or achieving a better work-life balance. If one of your values is friendship, your goals might include calling your friends more often, spending more time with your friends or being a better listener when your friends share their stories with you. Another way to start is to set a goal and then evaluate whether it aligns with your values. For example, if your goal is to lose weight, check to see if this aligns with any of your values such as health, self-care, beauty, confidence. If your goal is to buy a house, check to see if this aligns with any of your values such as achievement, security, stability, success. If your goal aligns with your values and if it contributes to your overall vision of a fulfilling life, you’re on the right track. Whenever it becomes difficult to pursue your goals, focusing on your values (and why you set this goal in the first place) can provide strength and motivation to overcome challenges and obstacles and stay on track. If your goal doesn’t align with your values or conflict with other values that are more important to you, consider modifying, delaying, or discarding them in favour of ones that align better. For example, let’s suppose your goal is to buy a house and one of your values is financial security. If financial security is at the top of your list as a highly important, non-negotiable value, depending on your current financial situation, buying a house might bring short-term gratification but it may not align with your long-term vision. So, it might not be a suitable goal for you right now. When your goals are not aligned with your values, you may experience a sense of conflict and lack of fulfillment. It is important to regularly evaluate your goals in the context of your values to ensure that you are on the right path and working towards what truly matters to you. List of Values Conclusion Take the time to identify your values and ensure your goals align with them. Re-evaluate as needed. It’s perfectly fine to adjust, postpose or change a goal that isn’t really working for you. Focus on your long-term vision rather than short-term gratification. Your values-driven goals will lead to a sense of fulfillment as they are based on what truly matters to you and they create a sense of authenticity and congruency in your life. When your goals are aligned with your values, every step you take towards achieving them brings a deep sense of purpose and satisfaction. Blog Disclaimer What are values? Values are the things that are important to you and what you hold in high regard. When you are aware of your values, you gain a better understanding of who you are, your priorities, and what truly matters to you. Living in alignment with your values can help you make choices, engage in activities, and set goals that are, meaningful and compatible with your authentic self. Your set of values are personal and unique to you. But they can also be fluid, meaning that over time, as you grow, learn, meet new people, gain new experiences, and develop new insights your values may change. Identifying your personal values To identify your personal values, start by reflecting on what is important to you in different areas of your life, such as personal satisfaction, relationships, and work. What do you like about yourself? What brings you a sense of fulfilment and joy and a sense of meaningful purpose? What resonates with your belief system? Write down your responses. By doing so, a pattern that clearly reflects and identifies your personal values should emerge. If you’re not sure what personal values are, here are some examples: Examples of personal values related to personal satisfaction:
Examples of personal values related to relationships:
Examples of personal values related to work:
See more examples by checking out this Big List of Personal Values. Identifying your core values If you dig a little deeper you, can also identify your core values. Core values are the deep beliefs and principles that we hold. Core values are often influenced by factors such as upbringing, culture, experiences, morals, and beliefs. To identify your core values, closely examine your list of personal values and make note of the ones that are non-negotiable – the ones that are most important to you and have the most impact on you. Take time to reflect on this and be honest with yourself. Living by your values Once identified, you should strive to integrate your values into your daily life through conscious decision-making, communication, and behaviours. Regularly assessing your actions and choices against your values ensures that you remain true to yourself and your beliefs. Maintaining this authenticity can lead to a sense of fulfilment, satisfaction, inner strength, resilience, and confidence. And being authentic can help build trust and credibility that can potentially open doors to new opportunities and enhance both your personal and professional relationships. Your values also provide direction and act as a source of strength that can help you when you need to make difficult choices. Remaining consistent and committed to living by your values will at times be challenging, especially when faced with external pressures or conflicting priorities or incompatibility with situations or people in your life. If you do backslide, it’s important to practice self-compassion. Setbacks are a natural part of the process, but it’s never to late to get back on track. Strategies for staying connected to your values To stay connected to your values and ensure that they continue to guide your actions, you can consider implementing one or more of the following strategies: 1. Regular self-reflection: Set aside time for self-reflection and introspection. Use this time to assess whether your actions are aligned with your values or whether any of your values have changed. Adjust course as needed to maintain alignment. 2. Practice self-care: Prioritize self-care activities that align with your values. These can be any activities that promote your well being or bring you joy. 3. Surround yourself with like-minded individuals: Surrounding yourself with people who share similar values can provide support, inspiration, and accountability. You can seek out communities or individuals who share your values and engage in meaningful conversations and activities together. 4. Practice mindfulness: Cultivating mindfulness in your daily life can help you stay present and connected to your values. Mindfulness practices such as meditation, deep breathing, staying, journaling, or writing a gratitude list can help you maintain focus and make conscious choices that align with your values. 5. Set reminders: You can use visual cues or reminders to keep your values at the forefront of your mind. This can be in the form of quotes, affirmations, or images that represent your values. Ideally, they should be placed somewhere that is regularly visible to you such as by your desk, night table or on the fridge. 6. Seek feedback: Regularly seek feedback from trusted individuals who can help you assess whether your actions are aligned with your values. Their perspectives can provide valuable insights and support your growth. 7. Seek support: Sometimes, seeking professional support can be beneficial to help identify or clarify your values and assess whether your decisions, choices, behaviours, and actions are in alignment with those values. Conclusion Your values can help guide you towards better mental well-being and overall happiness. Take the time to identify your values and live a life that is in harmony with them. Remain committed and consistent while allowing yourself to explore and redefine your values as needed. By aligning your actions and decisions with your values, you can create a life that is authentic, meaningful, and fulfilling. As of the date of this post, we are one week into 2024. Did you make any resolutions for for this new year? How about last year? And did you manage to follow through? As I’m sure you’ve heard (or know from your own experience), very few completely follow through with their new year’s resolutions. But why is it so hard to follow through? There are several reasons, including: They’re currently unattainable Sometimes we make resolutions that are unrealistic or too difficult. They may require resources that we don’t have, or they may require changes in behaviour, habits, or lifestyle that we are either unable, unwilling, or unready to change at this time. Strategy for success: Set specific realistic, attainable resolutions that are within our abilities and means. We're thinking about what we should do rather than what we want to do Resolutions are more likely to succeed when they align with our desires, interests, and values. When our resolutions are based on what we truly want rather than what we perceive is expected of us or what we feel we should do, we are more likely to stay committed and motivated to achieve them. Strategy for success: Ensure our resolutions align with our desires, interests, and values. We aren’t ready It’s traditional to make New Year’s resolutions and in theory, it does seem like the perfect time to make a change or a new start, but sometimes we're not mentally or emotionally prepared to make the necessary changes. It takes time to prepare for change, and without the right mindset, it becomes difficult to commit to and maintain new behaviours or habits. Strategy for success: Make sure we are mentally and emotionally ready to commit to change. If the start of the new year is not the right time for us, that's okay. The resources we need aren’t available Without access to resources, achieving our resolution becomes challenging. Whether it's information, skills, funds, time, or external support, having the necessary resources can significantly impact our ability to succeed. Strategy for success: Identify the resources that are necessary and ensure that we either have them or have the means and ability to acquire them. We don't have a plan Planning may seem like a chore, but some of us need this kind of structure. Planning provides a roadmap to help us stay on track, especially during challenging times. Strategy for success: If winging it doesn't work for us, it can be helpful to set goals and define measurable milestones, targets, and deadlines. We should also try to anticipate obstacles and challenges and how we can overcome them. We aren’t motivated enough Sustaining motivation over an extended period can be challenging, especially when faced with setbacks which can lead to giving up on our resolutions. Strategy for success: Maintain focus on why we chose the resolutions we did and reward ourselves when we reach a goal or milestone. Our priorities or values changed As life evolves, changes in personal or professional circumstances can alter our priorities or values leading to a shift in focus away from our initial resolutions. Strategy for success: Modify or change our resolutions. Or accept that this may no longer be the right time – or that perhaps our resolutions are no longer a good fit for us. We don’t have enough faith in ourselves Self-doubt can be an obstacle to achieving our resolutions. Believing in our ability to make the desired changes and overcome challenges is necessary for success. Without self-confidence, it's easy to become discouraged and give up on our resolutions. Strategy for success: Focus on our strengths and positive qualities. Find friends, family or other sources of support who are willing to be our cheerleaders. If self-doubt is a pervasive issue, consider seeking the support of a therapist. In Conclusion Making and keeping resolutions is a common challenge, but by understanding the potential obstacles and implementing effective strategies that work for us, we can significantly improve our chances of success. With clear intentions, realistic goals, and a well-defined plan that aligns with our priorities and values we can turn our resolutions into achievements. Blog Disclaimer Welcome to a New Year and my new blog!
While I've been working in the mental health field for over 20 years, writing a blog is very new to me. I thought about starting a blog many times, and finally decided that 2024 will be the year that I do it. My intention is to share general interest information related to psychotherapy, art therapy and general mental health and well being. Hopefully, in the coming days you will discover within this space content that you find helpful, interesting or inspirational. Some upcoming topics will relate to making and keeping resolutions, identifying & living by your values, and setting goals. If you would like more information about the services I provide, I invite you to peruse my website. You are also welcome to reach out to me directly. Thank you for stopping by! I hope you’ll visit again. 😊 Blog Disclaimer |
Hello, and welcome! My name is Karen. Based in Ontario, Canada I provide online therapy for individuals who are looking for a supportive space to express themselves, reduce stress and anxiety, discover their identity, and develop greater confidence. Read more about me... Categories
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