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What to Expect on your First Therapy Session

January 16, 2026 by

For some people the idea of going to therapy and talking to a therapist can be quite the daunting and uncomfortable proposition. The idea of paying a stranger to sit with you and talk about some of the most vulnerable, embarrassing or traumatic parts of your life can be scary or
challenging. Even for me, as a therapist, meeting with a therapist for the first time can be quite the nerve wracking experience. Sometimes the neutrality and objectivity of talking to someone you don’t know can help you move forward and make the changes you want in your life. Here I plan to tell you what you should expect from your first therapy session.

The first thing that you want to keep in mind when it comes to the first session is that you do not have to say everything about you or everything you have experienced in this session. Feel free to take things slow and to share only what you feel comfortable sharing. In a therapist’s mind this is only the start of your therapy journey so feel free to start with what you are comfortable talking about and building a relationship with your therapist. The therapist wants to build a relationship of trust with you in order to make having those difficult conversations easier. Also feel free to ask questions to your therapist about your concerns about the therapy or the journey that you are about to embark on. Remember the therapist wants to get to know you better and he/she will use various different methods to do that. Some of these can be through assessments, surveys or forms that he/she may have you complete prior to the first session. One of the most important things is that you are in control of what is discussed during this session so make the session about what you want to talk about.

First sessions with a therapist can be terrifying to some people and that is totally fine and normal. I hope this has helped ease some of your fears or concerns about the first session. If you still have questions, concerns or feel ready to take the next step and schedule your first session
then feel free to reach out!

Written by Nicholas Pujol, Registered Mental Health Intern #27522

Filed Under: Anxiety, Children counseling, Couples/Marriage, Depression, EMDR Therapy, empower, family counseling, Men's Issues, Men's Mental Health, Mental Health, Narrative Therapy, Psychotherapy, Women's Issues

Attachment and Healing: Why Relationships in Therapy Matter

October 31, 2025 by

When we think of therapy, we often imagine sitting across from a kind, quiet professional, talking about our past or processing today’s struggles. But one of the most powerful forces for healing isn’t just the talking — it’s the relationship that forms in the room.

At the heart of many emotional wounds is a story about attachment — how we learned (or didn’t learn) to feel safe, loved, and seen in connection with others. In therapy, we’re given a chance to write a new story.

What Is Attachment?

Attachment is the emotional bond we form with our caregivers early in life. Through this bond, we begin to answer foundational questions:

● Is the world safe?

● Will others show up for me when I’m hurting?

● Is it okay to need, to cry, to ask for help?

● Can I trust love to stay?

When early relationships are secure, we often grow up feeling emotionally balanced, confident, and connected. But when caregivers are inconsistent, emotionally unavailable, overly controlling, or unable to meet our needs, we may carry forward wounds that quietly shape how we relate — not just to others, but to ourselves.

How Attachment Wounds Show Up

Attachment wounds don’t always come from overt trauma. They often live in the small, unspoken patterns of everyday life:

● Feeling like you’re “too much” or “not enough”

● Difficulty trusting others

● Fear of abandonment — or fear of being smothered

● Craving constant reassurance, or pushing people away

● Loneliness, even when you’re in a relationship

● A belief that love must be earned, managed, or controlled

Terms like anxious, avoidant, or disorganized attachment styles describe these responses —not as flaws, but as adaptive strategies. Your nervous system learned how to protect you, even if it made closeness feel unsafe.

Why Therapy Can Heal Attachment Wounds

Therapy offers something profoundly rare: a consistent, attuned relationship where you’re allowed to be fully human — messy, guarded, emotional, angry, needy, silent — and still be met with warmth and care.

Healing begins when:

● You risk vulnerability and are still accepted

● You express anger or fear and the therapist stays

● You explore shame, grief, or longing without being judged

● You begin to feel worthy — not because you’re perfect, but because you’re you

The therapeutic relationship can become a secure base — a place where your attachment system gently begins to rewire. You learn, over time, that you don’t have to perform, shrink, or disappear to be loved.

What Healing From Attachment Looks Like:

Healing attachment wounds doesn’t mean you’ll never feel anxious, triggered, or scared again. It means:

● You notice those patterns more quickly

● You communicate your needs with more clarity and less fear

● You recognize who feels safe — and who doesn’t

● You offer yourself grace when old wounds resurface

● You create relationships rooted in respect, reciprocity, and emotional safety

You begin to relate — to yourself and others — not from fear or survival, but from self-trust and inner steadiness.

Final Thoughts

If you’ve ever felt like something is wrong with the way you love or connect, know this: you are not broken. You are a human being who adapted in the best way you could to the relationships and experiences that shaped you.

Therapy doesn’t “fix” you — because you were never broken. It offers you a space to come home to yourself, one session, one relationship, one breath at a time. Your healing is possible — and it begins in relationship.

Written by Jennifer Freel, Registered Mental Health Intern IMH26129

Filed Under: Anxiety, Couples/Marriage, Depression, EMDR Therapy, empower, healing, Intimacy, love, marriage, Mental Health, Psychotherapy, Self-Worth

Healing Through Communication: A Call to Counselors Supporting Troubled Teens

July 11, 2025 by

Every day, troubled teens walk into our counseling spaces carrying the silent weight of trauma—abuse, neglect, broken trust, and emotional wounds invisible to the eye. As counselors, we hold a sacred opportunity: to speak life into places where pain has tried to silence hope.

Healing starts with communication. It’s not just what we say; it’s how we listen. Active listening, open-ended questions, and creating safe, judgment-free environments are not just techniques—they are lifelines. When we truly hear a young person’s story, without rushing to fix or diagnose, we honor their dignity and invite healing to begin.

In my journey through counseling, I’ve seen firsthand the power of integrating faith with practice. Scripture reminds us: “He heals the brokenhearted and binds up their wounds” (Psalm 147:3, NIV). When we weave biblical principles of hope, redemption, and restoration into our sessions, we offer not just therapeutic tools—but a vision of a future rooted in grace.

Consider Joy, a teenager struggling under the weight of cultural identity pressures and family strain. Through intentional communication and a focus on trust-building, her family began to heal alongside her. Or David, who carried deep shame after trauma until sessions rooted in forgiveness and God’s promises helped him reclaim his sense of worth.

Evidence backs what many of us have witnessed: open communication and peer support significantly increase a teen’s feelings of safety, resilience, and engagement in their healing journey. As counselors, we are not merely therapists—we are builders of bridges back to hope. If you are standing in the gap for hurting youth today, be encouraged: your listening ear, your empathetic heart, your faith-infused words—they matter. Never underestimate the power of communication anchored in compassion and truth. A young life’s tomorrow may be forever changed because you chose to show up with both skill and soul.

Filed Under: Anxiety, Communication, Depression, EMDR Therapy, empower, faith, Family, healing, honesty, Mental Health, Psychotherapy, Self-Worth, teens

Celebrating Mental Health Awareness Month: Why It Matters More Than Ever

May 16, 2025 by

May marks Mental Health Awareness Month, an essential observance that highlights the importance of mental health and encourages a conversation about mental illnesses, promoting strategies for achieving mental health and wellness. Given the challenges we’ve all faced during recent times—pandemics, social
unrest, economic uncertainties—this month’s observance feels more urgent than ever. It’s a call to pause, reflect, and engage in meaningful dialogue about mental health.

Understanding Mental Health
Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Positive mental health allows people to realize their full potential, cope with the stresses of life, work productively, and make meaningful contributions to their communities.

However, when we talk about mental health, it’s crucial to address the stigma that often surrounds mental health issues. Stigma can lead to discrimination and can be one of the biggest hurdles that prevent people from seeking help. Mental Health Awareness Month serves as a reminder that mental health is as important as physical health and deserves the same quality of support and care.

This Year’s Theme
Each year, Mental Health Awareness Month includes a theme to bring focus to specific issues. For instance, recent themes have focused on tools and resources that can help people manage stress, cope with uncertainty, and recognize signs of mental health issues early on. Themes aim to make mental health care accessible and approachable for everyone, reinforcing that it’s okay to seek help.

How You Can Participate
There are many ways to observe Mental Health Awareness Month, whether you’re looking to engage on a personal level or help raise awareness in your community. Here are a few suggestions:

Educate Yourself and Others: Learn about mental health issues through credible sources and share this knowledge to help reduce stigma. Knowledge empowers people to seek help without fear of judgment.
Share Your Story: If you’re comfortable, sharing your mental health journey can inspire others to do the same and contribute significantly to dismantling stigma.
Advocate for Policy Change: Support local and national mental health advocacy groups that push for policies improving mental health services. Advocacy can lead to substantial changes in how services are provided and funded.

Promote Social Media Awareness: Use your social media platforms to spread awareness by sharing posts, articles, and videos about mental health. Use relevant hashtags to increase the reach of your messages.
Check-In on Loved Ones: Sometimes, a simple conversation asking “How are you really feeling?” can make a big difference. Check in on friends, family, and even colleagues.

Resources and Support
If you or someone you know is struggling with mental health issues, several resources are available:

National Helplines: Organizations like National Alliance on Mental Illness (NAMI) offer helplines where you can find support and advice.
Local Mental Health Services: Search for local clinics and therapists that offer tailored mental health care.
Online Platforms: Websites and apps designed for mental health can offer tools and resources to help manage your mental well-being.

A Final Word
Mental Health Awareness Month is more than just a monthly observance. It is an ongoing commitment to creating a healthier, more compassionate society where we can talk openly about mental health issues and support each other in times of need. Let’s use this month to spread kindness, offer support, and make every effort to understand the complex world of mental health.

Written by Sherline Herard, MH24002 Licensed Mental Health Counselor

Filed Under: Anxiety, Couples/Marriage, Depression, EMDR Therapy, empower, Inspire, Mental Health

Navigating Mental Health in Unmargined Populations

December 20, 2024 by

Mental health is a universal concern that transcends societal boundaries, yet certain populations remain unseen, unheard, and unmargined in conversations surrounding mental well-being. In this blog post, we delve into the often-overlooked realm of mental health within unmargined populations, exploring the unique challenges they face and shedding light on the importance of inclusivity in mental health
discourse.

Defining Unmargined Populations:
Unmargined populations encompass individuals and communities that, due to various factors such as cultural background, socioeconomic status, ethnicity, gender identity, sexual orientation, or other marginalized attributes, may face additional barriers to accessing mental health resources and support.

Unique Challenges:
1. Stigma and Cultural Barriers: Unmargined populations often encounter stigma associated with mental health within their own communities. Cultural norms and beliefs may contribute to the perception of mental health issues as a taboo subject, hindering open discussions and the seeking of help.

2. Intersectionality: Many individuals belong to multiple marginalized groups, experiencing what is known as intersectionality. The intersection of different identities can compound the challenges faced, leading to increased vulnerability to mental health issues.

3. Limited Access to Resources: Socioeconomic disparities and systemic inequalities may result in limited access to mental health resources, including therapy, counseling, and psychiatric services. Unmargined populations may face financial constraints or live in areas with fewer
mental health facilities.

4. Microaggressions and Discrimination: Daily encounters with microaggressions, discrimination, and prejudice can take a toll on mental well-being. Individuals from unmargined populations may grapple with the cumulative impact of societal biases on their mental health.

Strategies for Support and Inclusivity:
1. Culturally Competent Mental Health Services: Mental health services must be culturally competent, understanding and respecting diverse cultural backgrounds. This involves training mental health professionals to be aware of and sensitive to the unique needs of different
populations.

2. Community Outreach and Education: Initiatives that promote mental health awareness and education within unmargined communities are crucial. This can involve workshops, support groups, and informational campaigns tailored to address specific cultural contexts.

3. Inclusive Policies and Practices: Governments, institutions, and organizations need to implement policies and practices that are inclusive and considerate of the diverse needs of unmargined populations. This includes workplace accommodations, accessible healthcare, and anti-discrimination measures.

4. Peer Support Networks: Establishing peer support networks within unmargined communities can foster a sense of belonging and understanding. Shared experiences create a supportive environment where individuals feel comfortable discussing mental health without fear of judgment.

5. Advocacy and Amplification: Advocacy efforts are crucial for bringing attention to the mental health challenges faced by unmargined populations. Amplifying the voices of individuals within these communities helps challenge stereotypes and dismantle barriers to mental health support.

Conclusion:
Addressing mental health in unmargined populations requires a multifaceted approach that acknowledges the unique challenges these communities face. By fostering inclusivity, advocating for change, and prioritizing culturally competent care, we can work towards creating a mental health landscape that embraces and supports everyone, regardless of their background or identity. The journey towards mental well-being is a shared one, and it is imperative that no one is left behind.

Written by Sherline Herard, MH24002, Licensed Mental Health Counselor

Filed Under: Anxiety, Depression, EMDR Therapy, empower, Family, Men's Issues, Mental Health

Healing Minds: Exploring the Power of EMDR Therapy

November 15, 2024 by

 

EMDR (Eye Movement Desensitization and Reprocessing) therapy is a psychotherapy approach that is primarily used to help individuals process and resolve traumatic experiences. It was developed by Francine Shapiro in the late 1980s and has since gained recognition as an effective treatment for trauma-related disorders, particularly post-traumatic stress disorder (PTSD).

Here are the key elements and principles of EMDR therapy:

1. Bilateral Stimulation:

One of the distinctive features of EMDR therapy is the use of bilateral stimulation, which can involve either side-to-side eye movements, taps or tones (using handheld devices), or other forms of alternating sensory input (such as hand tapping or auditory tones). This bilateral stimulation is believed to mimic the rapid eye movement (REM) sleep phase, during which emotional processing occurs naturally.

2. Eight Phases:

EMDR therapy is structured into eight distinct phases:

– History Taking: Gathering information about the client's history and identifying targets for treatment.

– Educating the client about EMDR therapy and developing coping skills to manage distress.

– Assessment: Identifying specific memories or experiences to target during EMDR sessions.

– Desensitization: Using bilateral stimulation to process traumatic memories and associated negative emotions.

– Installation: Strengthening positive beliefs and adaptive coping mechanisms.

– Body Scan: Assessing for any residual physical tension related to the targeted memory.

– Closure: Ensuring the client feels stable and grounded at the end of each session.

– Reevaluation: Reviewing progress and identifying any additional targets for future sessions.

3. Adaptive Information Processing Model:

EMDR therapy is based on the Adaptive Information Processing (AIP) model, which posits that many psychological problems are due to unprocessed memories that are stored in a maladaptive way. EMDR aims to facilitate the brain’s natural ability to process and integrate these memories, resulting in reduced emotional distress and improved cognitive functioning.

4. EMDR therapy is primarily used to treat PTSD and trauma-related disorders, but it has also been adapted for use with other conditions such as anxiety, depression, phobias, and more. It is considered an evidence-based practice and is endorsed by organizations such as the American Psychiatric Association (APA) and the World Health Organization (WHO) for the treatment of PTSD.

Overall, EMDR therapy is designed to help individuals reprocess traumatic memories and associated negative beliefs, allowing them to move towards a state of psychological healing and adaptive functioning. It is typically conducted by trained therapists who have completed specific EMDR training programs.

Written by Jennifer Freel, Registered Mental Health Intern IMH26129

Follow Jennifer – Well Space Holistic Instagram

*Coming soon, Jennifer Freel will be offering EMDR Therapy to further support her clients’ healing journeys.

Filed Under: Anxiety, Depression, EMDR Therapy, empower, Intimacy, marriage, Men's Issues, Mental Health, Women's Issues