How do we change in therapy?
-by Laura Ferrer PhD
Recently our team at LF & Associates has had the pleasure of working with several clients who are new to therapy, just entering the process of self-discovery and growth. Often, as a new therapeutic journey gets underway, people wonder, “how will I go about changing?” This post describes a few key elements of the change process.
So much of our work in therapy is about first being able to identify our internal experience, naming the thoughts and feelings we are having, so that we can better understand what drives our actions or behaviors.
The next phase of therapeutic intervention involves thoughtfully, mindfully tuning into our values, finding an appreciation for what is effective in the moment, in order to decide upon a response that fits with our values. Taking time to choose our thoughts, interpretations and responses to anything that provokes us allows us to respond to various stimuli instead of reacting in a knee-jerk or emotion-based way.
The Cognitive Triad
Any pattern of thinking, feeling, or acting gets strengthened the more we rehearse or repeat it. In slowing down our process, and responding intentionally to thoughts or external experiences, or even our own feelings, we avoid being stuck in unproductive loops that get reinforced over time with practice. We then create an opportunity to cultivate slow changes in the direction we hope to go over time. We often use “the Cognitive Triad”, pictured here, as an aid to remember how our thoughts, feelings, and behaviors are constantly providing a reinforcing feedback loop over time.
These are a few broad strokes to help you reflect on your own growth journey. For more detailed examples of strategies you may use in the process, tune in to our social media posts.
