Research-Backed Therapy Options
(available to residents throughout California and Minnesota)
Dialectical Behavior Therapy
Change your mood. Change your life.
DBT invites you to "live a life worth living..."
Dialectical Behavior Therapy teaches practical self-care and relationship skills to help you build a balanced and contented life. DBT is built on the assumption that we are all human, that we all make mistakes, and that having a non-judgmental attitude will help you build a life that is truly yours.
Your DBT therapist will help you identify potentially harmful habits, and then give you personalized coaching in more strategic self-care alternatives. DBT lets you pick and choose the self-care strategies that work for your life. DBT has shown to have powerful effects in alleviating stress, depression, anxiety, trauma triggers, relationship insecurities, and in solidifying an empowering sense of identity.
Example DBT Strategies:
- Use resources between therapy sessions, such as podcasts, workshops, and other self-care skills training for
accelerated learning.
- Design a personlized self-care
plan to help you "cope ahead" with life's greatest challenges and triggers.
- Develop awareness of your relationship priorities. Hone the skills necessary to ask for what you want and get what you need.
- Draw on principles from mindfulness to guide you in stressful situations and help you act with intention.
- Learn what research teaches us about the benefits of emotional awareness. Practice tools designed to help you build insight into your emotional needs in everyday
life.
- Practice bio-mood hacks with your DBT therapist to learn how to regulate your mood quickly or tolerate high stress situations.
Learn more about trauma-focused therapy options...
Mindfulness-Based Therapies
Pay attention to what matters.
Life can be very painful at times. Fortunately, we do not have to go through any of it alone. Mindfulness and acceptance-based therapies can help us understand what IS and what IS NOT within our
control-- and then find the motivation to do something about it. Mindfulness Based Stress Reduction and Acceptance and Commitment Therapy are examples of therapy styles that will help
you identify your core values and what matters most to you. A mindfulness therapist will help you develop the skills you need to draw your attention where you want to have it, instead of getting
stuck in meaningless habits. Mindfulness has been found to reduce stress, increase enjoyment, and help with the healing process after a difficult life event.
What are you working to radically accept
in your life?
Example Mindfulness Strategies:
- Build awareness of automatic habits and develop daily mindfulness rituals to enhance your focus, intention, and responsiveness to your needs.
- Learn meditation strategies to calm the mind during moments of overwhelm, stress, and anxiety.
- Complete at-home meditation exercises to overcome procrastination and bring clarity to important goals.
- Learn how to apply mindfulness principles to relationships as you use meditation to help you cope with disappointment, trauma, and other painful
realities.
- Find a sense of calm and clarity through meditation exercises designed to help you tap into a sense of inner wisdom.
- Track the effectiveness of your meditation practice by identifying key moments that you would like to engage a present-focus and mindset in a stretegic way.
Motivational Enhancement Therapies
Get moving on what matters.
Motivation is not the same as momentum. A skilled therapist will help you figure out why you are stuck, and give you the encouragement you need to get started. Change often comes in stages, which means that there is always something you can do to get more ready -- even if you don't feel like it. Research-backed therapies, such as Motivational Interviewing, will help you tap into what motivates you most. Your therapist will help you harness this inner motivation into strategic and sustainable self-care.
Learn personalized strategies to help you identify pitfalls in your routine, as well as self-care alternatives to build the life you want. Track your changes with the expert partnership of a therapist trained to help you stay accountable to your most important goals.
What would you accomplish if you had all the motivation in the world? Why not get started now?
Example Motivational Strategies:
- Identify your current stage of change and make a plan to build sustainable change over time.
- Identify patterns in your behavior and the forces in your life that make change difficult.
- Create metrics for success and accountability structures to help you determine what self-care strategies work best for you.
- Seek out community to help you make change over time. Learn relationship strategies to help you communicate your needs and ask for support.
- Identify your core values when it comes to change. Write yourself a letter to remind yourself what matter during moments of stress.
- Learn how to identify strong urges when they happen. Pactice self-care solutions to interrupt old habits until you find the combination of strategies that work for your life.
Couples Counseling and Relationship Therapy
Balance in your relationships leads to balance in your life.
Therapy For Real Life uses a non-judgmental approach to relationship counseling -- only you can decide what works for you in your relationships. Relationship therapies, such as the Gottman
Method for couples, Dialectical Behavior Therapy, and Trauma-Focused Cognitive Behavior Therapy, teach individuals and couples to be empowered in their relationships and create meaningful
connection.
Many individuals and couples have to learn how to move beyond past hurts to build a new foundation of friendship, intimacy, and trust. Therapy teaches you the skills you need to identify your needs, as well as the strategies to help you communicate these needs to those around you. Individuals and couples can decide what works for them by choosing from research-backed relationship strategies adapted for real life.
What changes would you like to see in your relationships?
Example Relationship Strategies:
Couples Counseling
- Complete the Gottman Method Relationship Check-Up - an online set of questionnaires that both you and your partner complete to assess your specific strengths and
vulnerabilities as a couple.
- Learn conflict resolution skills to discuss important topics in a way that creates a sense of bonding, safety, and intimacy.
- Develop the skills necessary to buffer your relationship against the daily stresses of work, family, trauma, and change.
1:1 Relationship Therapy
- Practice mindfulness strategies to help you identify your core needs vs. areas of flexibility in relationships.
- Receive supportive coaching from a trauma-informed therapist to boost coping and move beyond past hurts.
- Identify your priorities for relationship-building and practice the communication skills necessary to get your needs met.
Cognitive Behavioral Therapy (CBT)
Change your thinking. Change your mood.
Cognitive Behavioral Therapy (CBT) is a counseling program designed to help you build awareness of unhelpful thought patterns. You will learn how to confront problem thinking and create healthier narratives to improve your mood. CBT allows you to combine analytical thought strategies with practical stress management tools adapted for your life. Build a more empowering perspective with the support and feedback of a compassionate and trained therapist. CBT lets you design a motivating personal narrative to help you face life's greatest challenges. Cognitive self-care strategies can also help buffer you against daily stresses and interrupt thoughts that are not helpful.
Cognitive Behavioral Therapy
Example Strategies:
- Track your daily mood and observe emotional patterns to help you better regulate your mood.
- Build awareness of emotional triggers through structured journal exercises.
- Improve your self-esteem by writing a more empowering personal narrative, and practicing daily cognitive reminders of your worth.
- Disrupt unhelpful thoughts patterns - or "stuck points" - by examining the evidence for and against problematic thinking patterns.
- Receive coaching from a supportive therapist to create a healthier perspective on past traumas and painful events.
- Write a personal mission statement to help you remember what is most important during life's greatest challenges.
Get in touch with Therapy For Real Life
Schedule a call with Anna Lindberg Cedar, MPA, LCSW to talk through your own questions about therapy.
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Tips For Finding the Right Therapist Match:
- Make a detailed list of your personal questions/concerns/fears about therapy to help you feel prepared before your first visit.
- Learn about different therapy styles to help you find the best therapy fit.
- Be sure to let your therapist know what would make you feel more or less comfortable throughout the therapy process.
- Pay attention to your gut sense of whether a therapist is actually a good match for you.
- Don't give up on therapy if you haven't found the right therapist for you. Therapy has been shown to be very powerful if you can find the right
match.
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© Copyright 2017 - 2024 Therapy For Real Life Anna Lindberg Cedar, MPA, LCSW #64284 (CA) LICSW #29511 (MN) - All rights reserved; Therapy for Real Life | Call 9-1-1 or the National Suicide Prevention Lifeline if you are in crisis: 1-800-273-8255 . Therapy For Real Life's burnout prevention counseling and couples therapy services are available via telehealth throughout California and Minnesota. Video counseling options are available to residents throughout California and Minnesota where Therapy For Real Life's Founder is licensed. Therapy For Real Life Workplace Workshops (WorkshopsForRealLife.com ) are available everywhere.
