Welcome!

My hope is to provide free information about therapy through blog posts to benefit you in your mental health journey no matter what stage you’re in!

It’s just talking to someone about your problems and getting advice, right? Seems easy enough and many of us have friends or family we rely on to vent to and seek advice from. So why therapy?

Well, therapy is more than venting and therapists actually don’t give advice! Therapy can be broken down into 3 parts:

1. The framework

2. The service

3. The therapy relationship

• The Framework of Therapy

Therapy is a process that takes time. It is a path towards healing where the therapist is the expert on the skills needed for change and growth and the client is the expert on themselves and their experiences. Therapy works best when a collaborative effort is made. According to professor and psychologist Dr. Clara Hill, there are 3 stages of therapy:

1. Exploration

2. Insight

3. Action

These stages happen in a cycle as shown above and do not always occur in a step-by-step process. There is exploration throughout the therapy process to understand what you are seeking services for, to determine if the insight is accurate, and to analyze if the actions are appropriate help. Further insight often comes after exploration and action. The action stages offer more valuable information about what works and doesn’t work and why. The combination of the information that is provided in these stages helps you accomplish your therapeutic goals.

In addition to this basic framework of therapy, each therapist also has their own approach. You can check out this site for more information about specific theoretical approaches to therapy. Most therapists will take an eclectic approach which is a combination of a few different types. 

• Therapy is a Service

At the end of the day, therapy is a service you're paying for to seek changes that you wish to see within yourself. Although your therapist is the expert in the field, you are the expert on yourself. You’re allowed and encouraged to speak up and ask for what you need. Therapy is collaborative for this reason. For change to occur, it’s vital that you collaborate to develop SMART goals to make sure that you are working towards your goals and utilize therapy as a class. Just like school, everyone studies for varying amounts of time and has unique needs. You go to class to gain information and then go out into the world and apply what you learned. Once you graduate, you become more independent and self-sufficient. As a therapist, my goals for you follow this same path. I hope for you to learn, apply, and become an expert.

• The Therapy Relationship

Research suggests that the most significant factor for change is the relationship you have with your therapist. You have to like your therapist, trust them, and feel comfortable with them to be able to lean fully into the process of therapy. If you are worried about what your therapist thinks of you and are guarded, then you won’t be able to focus on the deeper work you want to accomplish.

Finding a therapist that you feel is a good fit for you is incredibly important to your progress in therapy. Check out my blog post below that will help you find a therapist that is right for you.

Wishing you the best in your mental health journey! Stay Golden!

Natasha Deen is a Licensed Clinical Professional Counselor and Certified Brainspotting Therapist in the state of Maryland. She is also the owner and operator of Golden Hour Counseling, LLC, a space for people to feel seen, heard, and know they’re not alone especially those in the BIPOC community.