Amanda White, LPC

Important Things to Know About DBT Therapy

Dialectical Behavior Therapy (DBT) is an effective, therapeutic method used to treat a variety of mental health disorders. It was originally developed in the 1980s to treat individuals with Borderline Personality Disorder. However, over time, DBT has been expanding to treat other conditions, such as depression, anxiety, eating disorders, and substance abuse.

DBT therapists at Therapy for Women Center in Philadelphia

What Is DBT?

Dialectical Behavior Therapy (DBT) is considered to be a type of talk-therapy for individuals who feel emotions very intensely. By using components from Cognitive Behavioral Therapy (CBT), DBT focuses on changing the client’s lives by helping them accept their reality and understand the root of their behaviors. DBT therapy teaches skills relating to emotional regulation and identification of unhelpful thoughts and behaviors.

Core Components of DBT

Mindfulness: This is a skill of grounding yourself to the present moment. Mindfulness is useful for understanding emotions and how they affect decision-making.
Distress Tolerance: A way for individuals to manage themselves in a crisis situation. This may include techniques such as self-soothing, distractions, and radical acceptance.
Emotional Regulation: Involves fully understanding and being aware of emotions and how to maintain control over them.
Interpersonal Effectiveness: Setting boundaries, maintaining respect and love for yourself, and learning how to communicate wants and needs with people close to you.

The Structure of DBT

DBT methods can be utilized in a few different structures:

DBT Assessments: First, a mental health professional will conduct an assessment to determine if DBT will benefit you. If you decide it is the right therapy for your treatment, you and your therapist will work together on commitment and length of sessions.
Individual Therapy: Engaging in one-on-one sessions with a therapist will help cater to the client’s needs. Individual sessions allow professionals to teach DBT skills and monitor their progress closely.
Group Skills: Clients can engage in sessions in a classroom-like setting with other individuals who are learning and practicing the same skills. Additionally, clients can form connections with others who may be struggling with similar experiences.
Phone Coaching: This means that you have access to your therapist in between sessions when immediate support is needed. However, therapists do have the right to set boundaries on when you can call, so make sure you have other emergency resources available.

Effectiveness of DBT

Research has shown that DBT is effective in reducing self-harm, suicidal ideations, and harmful emotional reactions. However, DBT is only as successful as the commitment from the client. In order to meet the maximum benefits of therapy, clients and their therapists need to fully commit to the therapeutic process.

In addition to commitment, counselors have the expectation that their clients will actively participate in sessions, as well as practice the skills in their daily lives. Homework may be assigned to help the individual remember and incorporate skills outside of sessions.

Recovery and Outlook

DBT normally takes about 6 months to a year, depending on the person. Since all individuals are unique, there is really no specific timeline for treatment progress. It’s also important to remember that you may not be entirely “symptom-free” after your sessions are complete. DBT aims to teach you skills, but it is up to you to retain the information you are learning.

Try not to be down on yourself if your progress feels slow. The end goal is to improve your quality of life, and committing to DBT sessions is only going to help. Remember, any progress is good progress.

If you are considering DBT, it’s essential to find a therapist with DBT qualifications. You can find this information by researching the therapist’s credentials. Normally, professionals will list their specializations through mental health organizations or professional directories. You can also ask for referrals through your primary care provider. If you feel DBT may be right for you, consider reaching out to a mental health professional to explore your options!

At Therapy for Women, we have many therapists who specialize in Dialectical Behavioral Therapy (DBT), click here to get started with one of our specialists!

New Relationship Anxiety: Signs and Tips for Coping

Entering a new relationship can be an exhilarating experience filled with joy, excitement, and the promise of a deep connection. However, it can also bring out a significant amount of anxiety. New relationship anxiety is a common phenomenon that can stem from past experiences, fear of the unknown, or insecurities.

photo of a female couple on a swing set for article on new relationship anxiety

Recognizing the signs of anxiety and learning effective strategies to manage it can help you move forward with confidence and build a healthy, fulfilling relationship.

Understanding New Relationship Anxiety

New relationship anxiety often arises from the uncertainty and vulnerability in the early stages of a romantic connection. You might worry about whether your partner feels the same way, fears rejection, or is concerned about repeating past relationship mistakes. This anxiety can manifest in various ways, affecting your thoughts, emotions, and behaviors.

Signs of New Relationship Anxiety

Overthinking and Overanalyzing

You find yourself constantly second-guessing your partner’s words and actions, looking for hidden meanings or signs of disinterest.
You spend a lot of time replaying conversations and wondering if you said or did something wrong.

Need for Reassurance

You frequently seek validation from your partner about their feelings for you.
You feel a strong need for constant communication and reassurance that everything is okay.

Fear of Vulnerability

You struggle with opening up and being your true self, fearing that your partner may not accept you.
You put up emotional walls or distance yourself to protect against potential hurt.

Physical Symptoms

Anxiety can manifest physically, causing symptoms like a racing heart, sweating, restlessness, or trouble sleeping.

Avoidance Behaviors

You might avoid deepening the relationship or having serious conversations to prevent potential conflict.
You may delay making plans or hesitate to commit to activities that could bring you closer together.

Tips For Managing New Relationship Anxiety

Acknowledge Your Feelings

The first step in managing anxiety is acknowledging it. Understand that it’s normal to feel anxious in a new relationship and that these feelings don’t necessarily indicate a problem with the relationship.

Communicate Openly

Share your feelings and concerns with your partner. Honest communication can help alleviate misunderstandings and build trust. Let your partner know if you’re feeling anxious and why. They might be able to provide the reassurance you need.

Focus on the Present

Try to stay grounded in the moment instead of worrying about the future or whatever is ruminating from the past. Enjoy the time you spend together without overthinking where the relationship is heading.

Build Self-Confidence

Take time to work on your personal self-esteem. Participate in activities that boost your self-worth and remind you of your strengths and qualities. A strong sense of self can help reduce anxiety and reliance on external validation.

Take it Slow

Allow the relationship to develop at a natural pace. There’s no need to rush things. Taking it slow can help you build a strong foundation and give you time to address any anxieties that arise.

Challenge Negative Thoughts

Be mindful of negative or catastrophic thinking patterns. When you catch yourself thinking negatively, challenge those thoughts by considering more realistic and positive possibilities.

Celebrate Small Wins

Acknowledge and celebrate the positive moments and milestones in your relationship. Focusing on the good aspects can help shift your mindset away from anxiety and towards appreciation and joy.

Prioritize Self-Care

Self-care can help ease anxious thoughts around relationships. Engage in activities that help you relax and recharge, such as exercise, meditation, stretching, reading, or hobbies. Take care of your mental and physical well-being to improve your overall outlook on your relationship.

Seek Support for New Relationship Anxiety

Don’t hesitate to seek support from friends, family, or even a mental health therapist. Talking about your feelings with someone you trust can help provide perspective and help you feel less isolated and anxious. If you notice new relationship anxiety, it may be time to give counseling a try!

5 Ways Highly Sensitive People Can Benefit from Therapy

Being a highly sensitive person can feel like both a blessing and a burden. On one hand, highly sensitive people are often empathetic, intuitive, and feel a deep connection with their emotions. On the other, they can be easily overwhelmed by sensory input, emotional stimuli, and the complexities of human interactions. Therapy can be a valuable resource, providing tools and strategies to navigate their unique challenges and harness their strengths.

close up portrait of woman with blue eyes for article on highly sensitive people and therapy

Benefits of Therapy for Highly Sensitive People

1. Understanding and Validating Sensitivity

One of the first and most significant benefits of therapy for a highly sensitive person is the validation and understanding it provides. Many sensitive individuals grow up feeling misunderstood or criticized for being “too sensitive.” Therapy offers a safe space where their sensitivity can be acknowledged as a legitimate and valuable trait rather than a flaw.

Therapy can help normalize the experience. Therapists can help highly sensitive people understand that their high sensitivity is a natural variation of human temperament. This normalization can reduce feelings of isolation and self-criticism.

Learning about the characteristics of sensitive individuals can empower them to embrace their nature and see it as a strength rather than a weakness. A therapist can provide much-needed validation, affirming their clients that their experiences and emotions are real and important.

2. Developing Emotional Regulation Skills

Sensitive individuals often experience intense emotions, which can be overwhelming and difficult to manage. Therapists can teach emotional regulation skills and how to handle their feelings in a healthy and constructive manner. Here are some techniques:

Mindfulness Practices: Therapists equip mindfulness techniques that help individuals stay grounded and present, reducing the intensity of their reactions.
Cognitive Behavioral Techniques: Techniques to reframe negative thought patterns and develop healthier responses to emotional triggers.
Stress Management: Therapy can provide strategies for managing stress, such as deep breathing exercises, progressive muscle relaxation, and other effective coping mechanisms.

3. Building Resilience and Self-Esteem

Because of their heightened sensitivity, individuals may struggle with low self-esteem and feeling overwhelmed by life’s challenges. Therapy can play a crucial role is building resilience and improving self-worth. Therapists can help identify strengths and unique qualities, fostering a positive self-image.

Learning how to bounce back from setbacks and handle adversity with resilience can be extremely beneficial for those affected by negative experiences. Therapy can cultivate a sense of self-compassion, encouraging sensitive individuals to treat themselves with kindness rather than criticism.

4. Improving Interpersonal Relationships

Highly sensitive people often have rich inner lives and strong empathy, which can enhance their relationships. However, they may also find social interactions draining or struggle with setting boundaries. Therapy can improve interpersonal skills and relationship dynamics.

Therapists can teach effective communication strategies, helping their clients express their needs and emotions clearly and assertively. Learning to set healthy boundaries is crucial for protecting their emotional well-being and avoid burnout in relationships. Therapy can also provide tools for resolving conflicts in a constructive manner, reducing the emotional toll of interpersonal disputes.

5. Creating a Balanced and Fulfilled Life

Highly sensitive individuals often need to balance their lives carefully to avoid overwhelm and maintain well-being. Therapy can support these individuals in creating a lifestyle that honors their sensitivity while promoting overall fulfillment and happiness.

Therapists can aid in creating a self-care routine that includes activities and practices that replenish their energy. Therapy can assist in making intentional choices about careers, relationships, and daily routines to ensure they align with values and needs of their clients.

Engaging in therapy provides a structured space for personal growth and self-discovery, helping navigate life’s challenges with greater confidence and clarity.

Being a highly sensitive person does not mean you are alone. Seek help, learn to embrace who you are, and navigate the world with confidence and grace. Reach out to a mental health professional today!

5 Important Tips to Reduce Dentist and Doctor Anxiety

Do you struggle with dentist or doctor anxiety? Many of us have gotten out of the habit of seeing our dentists and doctors over the past year because of the pandemic. Many people experience anxiety about going to the dentist or doctor, but with the pandemic this has gotten even worse. Dentists are reporting that the pandemic has been especially difficult on our teeth as many of us have skipped the dentist the past year and have also taken to clenching or grinding our teeth to deal with stress.

Do you struggle with anxiety about going to the doctor or dentist? You aren’t alone!

If you struggle, it is extremely. Here are some things you can do.

If you have never been to see this provider before, call them before going and let them know what you are dealing with. Share that you are nervous about going or have anxiety. If you have not been to the doctor or dentist in a long time, share this with them. Then, you can see if their reaction is supportive or judgmental before you book your appointment. Ask the receptionist if they have a recommendation of which provider at the practice is most understanding.

You can also ask them if they have any recommendations or things, they can do to make your appointment easier or more comfortable. For example, some doctors may recommend you take an earlier appointment in the day so they can spend more time with you. Some dentists will let you know if they have TV or other distractions to make your appointment easier.

If you struggle with calling to make an appointment, try a provider who uses an online booking system. You can check out the app ZocDoc which allows you to make all your appointments online.

Anxiety can make us want to cancel our appointment and back out at the last minute. However, it’s important to remember that avoiding something only makes our anxiety temporarily better. Over time, when you chronically avoid doing something, you will actually feel more anxious over time.

If you are someone who has a history of cancelling, here are some ideas that may make it less tempting.

1. See if you can have a friend or family member go with you. Tell loved ones about your appointment and ask them to check in with you before and after to help keep you accountable

2. Write out all the excuses you may come up with in order to cancel. Try to eliminate any excuse. For example, give yourself plenty of time before and after, or make sure they take your insurance before you book.

3. Bring things to do in the waiting room or during your appointment (for the dentist), bring headphones, a book, something to fidget with so you can distract yourself.
4. Try to envision how good it is going to feel to after your appointment completed

5. Once you find a provider you like, get into the habit of setting up follow up appointments when you are at the office rather. This will make it more likely you go and help you get into the habit of going regularly.
Would you try any of these?

At Therapy for Women, we are here to help you work through your anxiety about a variety of situations, including seeing the dentist, doctor or other appointments. Contact us to learn more or get started!

Introducing Amanda’s new book…Not Drinking Tonight: The Workbook

I am so excited to share that my new book, Not Drinking Tonight: The Workbook, is officially available everywhere books are sold!

Though I specifically designed it for therapists, this workbook will benefit anyone wanting to dig deeper into why they drink. And while it focuses on alcohol, think of alcohol as the portal to addressing a variety of deeper issues. It applies to all behaviors we use to numb our emotions, including eating disorders, diet culture, hustle culture, and more.

I took my last drink over eight years ago when there was no such thing as sober curiosity. You were either an alcoholic or you weren’t. I didn’t think I was an alcoholic, but I knew I couldn’t continue drinking the way I was either.

Not Drinking Tonight: The Workbook pivots away from the question, “am I an alcoholic?” and instead asks you to consider, “would your life be better without alcohol?” Most of us are never given the opportunity to ask this, let alone figure it out.

Each chapter contains worksheets and exercises that will help you examine why you drink with the same freedom and lack of stigma that we question our sleep patterns or food choices.

Learn to…

1. Regulate emotions without alcohol

2. Set and maintain healthy boundaries

3. Redefine what authentic self-care looks like

4. Navigate sober socializing, dating, and sex

5. Create a relapse prevention plan

6. BUILD A SOBER LIFE YOU LOVE!

Not Drinking Tonight: The Workbook isn’t a program to stop drinking. It’s the first workbook designed to help you address the root issues that cause you to reach for a drink and create a life you love—one that is not perfect but is messy and real and one you are fully present for!

I emphasize this because I genuinely believe *every* one of you find it massively useful. Regardless of where you are on the sobriety spectrum, rethinking your relationship with alcohol is a brave and revolutionary act. It’s a journey that will lead you to know yourself more deeply and discover what truly matters to you.

I am proud of this workbook and cannot wait to hear how you take the tools out of the book and into your life. I hope you will find it to be a supportive guide you can return to again and again.

Grab your copy here.

Cheers to a life you don’t need to escape!

Amanda is Therapy for Women’s founder and Executive Director. To learn more about Amanda, read her bio here.

MoodLinks & RecoveryRecord

Keeping treatment relevant, timely, and on track.

Therapy doesn’t need to be old school. At Therapy for Women, we believe in working to remain at the forefront of therapy techniques, methods, and technologies so we can best support our clients. Which is why we are proud to announce our use of MoodLinks and RecoveryRecord to deliver superior, life-changing care.

MoodLinks is designed to help stay connected between sessions. It provides the opportunity for clients to engage with evidence-based interventions outside of their therapist’s office in high risk moments. It also integrates cognitive behavioral therapy and dialectical behavior therapy approaches into clients’ everyday life and visualizes progress for their specialists to deliver more personalized care.

MoodLinks…

MoodLinks allows clients to navigate their own unique paths to managing mood and receiving support on an ongoing basis. Clients can connect with their specialists for in-app support. They can also receive daily inspiration, plan ahead for triggering events, and access over 100 strategies for managing anxiety, depression, and stress.

True transformation starts with a genuine therapist-client connection, which starts with authenticity. MoodLinks helps Therapy for Women providers do so.

“I love that I can give praise in the app that clients can see before our next session together,” says Gabrielle Salomone, LCSW, Clinical Director of Therapy for Women.

RecoveryRecord…

Similar to MoodLinks, RecoveryRecord is a space for those specifically struggling with eating disorders. It allows clients to log meals and take notes in a live journal, which their therapist has access to. There are active coping skills built into the app, along with evidence based scales that highlight progress.

“Often, with eating disorders, clients feel isolated,” says Salomone. “This app allows me to check in on them between appointments. I can see when my client has challenged themselves. I can see when they are having a bad day. And I can send reminders and affirmations to them.”

If you would like more information about MoodLinks and RecoveryRecord, or if you would like to begin using one of the apps with your therapist, reach out to us!

Looking for a therapist or unsure where to begin? Get started on our booking page.