Journey to Healing: How Individual Therapy Can Help You Process Trauma, Stay Present, and Achieve Realistic Goals

Individual therapy is a powerful tool that can help you navigate life’s challenges and develop a greater sense of self-awareness. This type of therapy is particularly helpful for those who have experienced trauma, as it provides a safe space to process difficult emotions and experiences. In this article, we will explore three key areas of focus in individual therapy: processing childhood trauma, being grounded in the present, and setting realistic goals for the future.

“Individual therapy is not just about fixing what’s broken, it’s about discovering the strength and resilience that has been within you all along.”

– Anna Svetchnikov, LMFT

Processing Childhood Trauma

Childhood trauma can have lasting effects on a person’s mental health and well-being. It can manifest in various ways, such as anxiety, depression, and PTSD. Through individual therapy, clients can work through the trauma and learn healthy coping mechanisms.

One technique used in individual therapy is called cognitive-behavioral therapy (CBT). CBT is a goal-oriented therapy that focuses on changing negative thought patterns and behaviors. In the case of childhood trauma, CBT can help clients identify and challenge beliefs that are no longer serving them.

Another technique used in individual therapy is called Eye Movement Desensitization and Reprocessing (EMDR). EMDR is a type of therapy that involves reprocessing traumatic memories while following a therapist’s finger movements. This technique has been found to be effective in treating PTSD.

Being Grounded in the Present

Being grounded in the present is essential for overall well-being. When a person is grounded, they are fully present and focused on the present moment. This state of mind can help alleviate anxiety and stress.

One technique used in individual therapy to help clients become grounded is mindfulness. Mindfulness involves paying attention to the present moment without judgment. By practicing mindfulness, clients can learn to become more aware of their thoughts and emotions and develop a greater sense of self-awareness.

Another technique used in individual therapy to promote grounding is breathing exercises. Breathing exercises can help clients become more aware of their breath and connect with their body. This can help alleviate physical symptoms of anxiety and promote relaxation.

Setting Realistic Goals for the Future

Setting realistic goals for the future is an important part of individual therapy. Goals provide a sense of purpose and direction and can help clients develop a greater sense of self-efficacy.

One technique used in individual therapy to help clients set goals is called SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. By setting goals that meet these criteria, clients can increase their chances of success and avoid becoming overwhelmed.

Another technique used in individual therapy to promote goal-setting is called solution-focused therapy. Solution-focused therapy involves focusing on the solutions to a problem, rather than dwelling on the problem itself. This approach can help clients develop a positive outlook and increase their motivation to achieve their goals.

In conclusion, individual therapy can be a powerful tool for processing trauma, finding grounding in the present and setting realistic goals for the future. By working with a qualified therapist, clients can develop healthy coping mechanisms, increase their self-awareness, and develop a sense of purpose and direction.

References:

• Bisson, J. I., Roberts, N. P., Andrew, M., Cooper, R., & Lewis, C. (2013). Psychological therapies for chronic post-traumatic stress disorder (PTSD) in adults. Cochrane Database of Systematic Reviews, (12), CD003388.
• Cary, C. E., & McMillen, J. C. (2012). The data behind the dissemination: A systematic review of trauma-focused cognitive behavioral therapy for use with children and youth. University of Chicago, School of Social Service Administration. Retrieved [November 4, 2021], from [https://calio.org/wp-content/uploads/2014/05/Cary-The_data_behind_the_dissemination__A_systematic_review_of_trauma-focused_cognitive_behavioral_therapy_for_use_with_children_and_youth.pdf].
• Haller, Heidemarie & Breilmann, Pascal & Schröter, Marleen & Dobos, Gustav & Cramer, Holger. (2021). A systematic review and meta-analysis of acceptance- and mindfulness-based interventions for DSM-5 anxiety disorders. Scientific Reports. 11. 20385. 10.1038/s41598-021-99882-w.
• Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.
• Schmit, Erika & Schmit, Michael & Lenz, A.. (2016). Meta-Analysis of Solution-Focused Brief Therapy for Treating Symptoms of Internalizing Disorders. Counseling Outcome Research and Evaluation. 7. 10.1177/2150137815623836.

About The Author

Anna Svetchnikov, LMFT
With 15 years of rich experience in supporting individuals, couples, and families in navigating through life’s challenges and achieving their goals, Anna Svetchnikov, LMFT is a force to reckon with in the field of therapy. A certified trauma therapist, author, speaker, and presenter, Anna’s advocacy for mental health awareness and stigma reduction resonates in her professional pursuits.