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Group therapy offers a collaborative approach to mental health care, where individuals share their experiences with others under the guidance of a trained professional. This form of therapy provides a supportive environment unique to that of one-on-one individual sessions. Although, each type of group is unique and it can be difficult to distinguish them when determining the right fit. This overview will break down the different main types of group therapy and explain the differences between open and closed groups. Types of Group Therapy 1. Process Groups Process groups focus on self-exploration and insight. Members share their experiences, feelings, and thoughts, gaining feedback and perspectives from others. This type of group therapy emphasizes emotional growth and understanding personal dynamics within a group setting. 2. Support Groups Support groups provide a comforting environment for individuals facing similar issues or life challenges. These groups offer empathy, understanding, and encouragement from peers, facilitating emotional support and resilience. 3. Skills Training Groups Skills training groups are designed to teach specific psychological or social skills to improve coping mechanisms. Skills Groups function like a class, rather than traditional therapy. These might include stress management, anger control, social interaction skills, and mindfulness. The primary focus is on learning and practicing new skills within the group. *At PSYCHē, we offer both DBT Skills Groups and RO-DBT Skills Groups, with open enrollment available at any time. Learn more about our groups/ schedules or ENROLL NOW. 4. Psychoeducational Groups Psychoeducational groups aim to educate members about their conditions and how to cope with them effectively. These groups combine teaching and support to empower individuals with knowledge and tools for managing mental health issues. 5. Specialty Therapy Groups Specialty therapy groups are tailored to specific populations or issues, such as grief counseling, substance abuse recovery, or groups for veterans. These groups provide targeted support and strategies relevant to the members' shared experiences. Open vs. Closed Groups: Understanding the Difference A crucial aspect of group therapy is whether it is open or closed. This is a key factor to note when considering the type of commitment and participation involved. In open groups, new members can join at any time. This format provides flexibility and continuous access for those who are seeking support. Closed groups have a set membership; no new members are added once the group starts. These groups often run for a specified duration. Conclusion Group therapy as a whole offers an opportunity for processing, learning, and connection. Whether you're drawn to the introspective aspect of process groups, the shared strength of support groups, the practical skill-building of skills training groups, or the specified support of specialty groups, there are multiple available options. Understanding the differences between open and closed groups is also essential for identifying the format that aligns with one's therapeutic goals. Considering a Skills Group? That's where we come in. Our Skills Groups: At PSYCHē, we offer both DBT Skills Groups and RO-DBT Skills Groups, with open enrollment available at any time. Groups are like a class, not therapy. Learn more about our groups/ schedules or ENROLL NOW.

Each day, people juggle various tasks and obligations that seem to appear as quickly as items are checked off the to-do list. Amidst this continuous onslaught of commitments and pressures, it is important to understand the complex reality of a common challenge: burnout. With increasing stressors, burnout has become increasingly common, affecting individuals from all walks of life. Characterized by emotional, physical, and mental exhaustion due to prolonged stress, burnout can end up significantly impacting one's health, happiness, and job performance. This overview will go over what burnout may look like, its common signs, and practical strategies for managing and overcoming it. Understanding Burnout Burnout is more than just an occasional feeling of being overwhelmed; it is a state of chronic stress that may lead to: Physical and emotional exhaustion Cynicism and detachment Feelings of ineffectiveness and lack of accomplishment Signs of Burnout Recognizing the signs of burnout is the first step towards making positive changes. Some of the most common symptoms include: Persistent tiredness or fatigue Reduced professional efficacy or productivity Disillusionment about work Frequent headaches or muscle pain Changes in appetite or sleep habits Managing Burnout Effective management of burnout involves several strategies that focus on lifestyle changes and mindset shifts: Prioritize Self-Care: Regular physical activity, maintaining sleep hygiene, and a balanced diet are crucial. Set Boundaries: Trust your judgment to decide when saying no is necessary, especially if certain commitments may overwhelm you. Seek Social Support: Connect with family, friends, or colleagues who can provide emotional support and practical help. Take Breaks: Integrate short breaks into your day and longer periods of time off from work to recharge. Reevaluate Your Goals: Reflect on your personal and professional goals and consider whether they align with your current situation and long-term well-being. Conclusion While burnout can feel insurmountable, adopting a proactive approach to manage stress and prioritizing your well-being can lead to significant improvements in your quality of life. If your burnout is severe or persistent, it may be beneficial to seek professional help. Feeling overwhelmed? You’re not alone. If you or someone you know is struggling with burnout, we’re here to help. Interested in exploring therapy? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Internal Family Systems (IFS) Therapy is a progressive approach to psychotherapy that empowers individuals to achieve mental balance and emotional healing. Developed in the 1990s by Richard C. Schwartz, IFS introduces a unique model of the psyche that is both accessible and transformative. This article aims to shed light on the fundamentals of IFS Therapy, illustrating its benefits and how it differs from traditional psychotherapeutic methods. The IFS Model At the heart of IFS Therapy is the concept that the mind is made up of multiple sub-personalities, known as "parts," each with its own distinct roles, perspectives, and emotions. These parts are categorized into three groups: Exiles: Parts that carry painful emotions and memories, often from traumatic experiences. Managers: Parts that work to keep the exiles suppressed to protect the individual from pain. Firefighters: Parts that distract or numb the individual from feeling the exiles' pain, often through impulsive behaviors. Central to the IFS model is the "Self," which embodies qualities like compassion, curiosity, calmness, and clarity. IFS Therapy focuses on strengthening the Self so that it can understand, negotiate with, and ultimately heal the parts. Benefits of IFS Therapy IFS Therapy offers a compassionate and non-pathologizing approach to healing, viewing no part as bad or unnecessary. Key benefits include: Enhanced Self-Awareness: By recognizing and understanding the different parts, individuals learn to navigate their inner world more effectively. Emotional Healing: IFS facilitates the healing of past traumas by transforming the roles of the parts and releasing their burdens. Improved Relationships: As individuals understand their parts, they can better understand others, leading to healthier interpersonal dynamics. Why Choose IFS Therapy? IFS Therapy can be beneficial for addressing a wide range of things, from anxiety and depression to trauma and relationship problems. Its emphasis on self-compassion and understanding offers techniques that works towards improving well-being. Conclusion Internal Family Systems Therapy provides a unique and empowering approach for understanding the complexities of emotions. By facilitating a deeper perspective on emotions, IFS encourages personal growth and healing. IFS could be a beneficial approach for those seeking emotional balance or improvement in overall well-being.

Somatic Experiencing (SE) Therapy is a holistic approach to healing trauma, emphasizing the mind-body connection and utilizing techniques such as somatic exercises, polyvagal theory, and a focus on nervous system regulation. While SE has shown some promise in treating trauma and stress-related disorders such as anxiety, it's important to approach it with awareness and caution, particularly for individuals with certain psychological conditions. Who Can Benefit from Somatic Experiencing? SE is particularly beneficial for those who have experienced traumatic events resulting in emotional or physical symptoms. This therapy is designed to help process traumatic experiences and alleviate symptoms associated with multiple mental health challenges. The theory is grounded in the belief that trauma gets trapped in the body, and with an expert SE therapist, one can develop an increased awareness and conscious control of internal bodily sensations, aiding in healing trauma and chronic stress​​​​ (Ramirez-Duran, 2023). The Benefits of Somatic Experiencing SE offers several advantages, including: Reduction of tension and stress. Assistance in processing trauma and alleviating depression, addiction, and sexual issues. "Resetting the nervous system" to prevent triggering of trauma memories. Improvement in the mind-body connection and increased emotional resilience. Increased well-being and inner peace​​​​. (Levenson, 2023) The Risks and When to Avoid SE SE is not suitable for everyone. Those experiencing extreme dissociation, intense flashbacks, psychosis or acute psychiatric crises should avoid this form of therapy. It's crucial to consult a mental health provider before starting SE, especially for those with severe histories of trauma. Unfortunately, there are also some poorly trained providers who can contribute to the formation of false memories in vulnerable populations (Levenson, 2023). The Science Behind SE It can be argued that the effectiveness of SE is backed by neuroscience, showing that traumatic experiences leave imprints on the brain and nervous system, affecting both mental and physical health. SE engages the somatic nervous system to promote healing and regulation of emotions. Neuroimaging studies have demonstrated changes in brain activity and connectivity following SE interventions​​ (Inspire Malibu, 2023). Methodological Limitations and Criticisms Despite its benefits, SE faces methodological limitations. The scarcity of published studies and small sample sizes make it challenging to generalize its effectiveness. Furthermore, much of the evidence supporting SE comes from anecdotal experiences and clinical observations rather than rigorous scientific studies​​  (Ramirez-Duran, 2023). Key Techniques in SE SE employs techniques such as titration and pendulation. Titration involves gently and slowly approaching physical sensations related to trauma, while pendulation oscillates between a state of arousal and calm, aiding in the transition to a state of homeostasis without overwhelming the nervous system​​ (Ramirez-Duran, 2023). Conclusion: A Balanced Approach to SE In conclusion, while Somatic Experiencing offers significant benefits in treating trauma and stress disorders, it's essential to approach it carefully. It is not suitable for everyone, and the methodological limitations in research warrant a careful and informed approach. Those interested in SE should consult licensed mental health professionals and consider their individual needs and conditions before trying this therapy approach. Sources: Inspire Malibu. (2023, December 5). Exploring the evidence behind somatic therapy: Is it truly effective? https://www.inspiremalibu.com/blog/mental-health/evidence-behind-somatic-therapy-is-it-truly-effective/ Levenson, J. (2023, June 1). Somatic experiencing: Pros and cons. Online Mental Health Reviews. https://onlinementalhealthreviews.com/somatic-experiencing-pros-and-cons/ Ramirez-Duran, D. (2023, December 26). Somatic experiencing therapy: 10 best exercises & examples. PositivePsychology.com. https://positivepsychology.com/somatic-experiencing/

Just in case you needed one more reason to feel like you aren’t keeping up, let us consider whether your “self-care” is up to standard. No???? Wow. Shocking. KNOW WHY? Because getting the “recommended” amount of sleep, water, exercise, “me time,” journaling, vitamins, etc., etc. is abso-freakin-lutely impossible. Wait—sorry, actually, you know who IS able to do self-care 100% on a daily basis? Liars. That’s who. Anyone with a job, kid, friend, patient, dog, significant other, or a family member has, at one time or another, gone without food, sleep, or bathroom breaks because to do otherwise would compromise something or someone that was more important than “self-care.” Sometimes, it is a dream that would die, for others it could be a person. Regardless, the loss or the threat of loss was unacceptable, so “me time” fell to the wayside. For my next #unpopularopinion, let me recommend that mental health professionals stop subtly shaming people for burning the midnight oil. Too many times I’ve worked to clean up the fallout after a well-meaning “holistic workshop” that a surgeon, CEO, or single mother of 4 attended because after returning, they can’t find the time to journal like they “committed to do.” Not only that, but they aren’t able to “access feelings” like they were taught during psychodrama classes so now they think there is something wrong with them. They now have one more thing to feel bad about and more for their to-do list. Therapists need to stop treating everyone the same when it comes to how much traditional “self-care” is recommended. Some people are Warriors and Caregivers, not Sages, Innocents, and Artists. Warriors need a therapist’s help taking off their armor, airing it out, and putting it back on when it’s time for battle, not destroying it entirely. Caregivers need a therapist’s help to avoid martyrdom while finding people to care for; they don’t need them to pathologize their sacrifices. Want 3 “take-homes?” Here they are: 1. Failure to take care of yourself from time to time is completely human and completely normal. It is what differentiates you from a narcissistic psychopath (no offense to either diagnosis, of course). 2. Stop beating yourself up for not taking “self-care time,” it’s not an “all or nothing” thing. A soda at 4pm can be considered “self-care.” 3. And finally, “you do you” because the Sages, Innocents, and Artists will call for the Warriors and Caregivers to fight the battle and heal the wounds. As the saying goes, “it takes all kinds.” Take care ;) —Stephanie Vaughn, Psy.D., Clinical Psychologist-HSP, owner of PSYCHē

Apparently, September is “Suicide Prevention” month and since it’s the end of the month and no one has said it, it looks like I will have to be the bad guy. As a DBT therapist for 12+ years, I have worked with multiple people with chronic suicidal urges, people who have attempted to cause their own death on several occasions, and those who have lost people to suicide. I teach licensed therapists all over the country how to use DBT to help clients who want to end their life and I supervise therapists-in-training in working with people who are suicidal. In short, I think my opinion might be worth sharing. It is the word “prevention” that I have a problem with. Here’s why: It suggests there is a way to 100% stop people from committing suicide. There is not. People kill themselves in inpatient units while on suicide watch. Here’s the truth: If someone has the intent to kill themselves and you stop them this morning, that does not guarantee anything about this afternoon. Free will is a bitch sometimes. It suggests that stopping people from killing themselves is good enough. It is not. People who are suicidal do not have a life they feel is currently worth living….to end life is their solution. It is necessary for them to believe there are other solutions to the problem(s) and to believe that “a life worth living” is even possible. Just because you chain someone up to keep them from hurting themselves doesn’t make you a hero. It is super authoritative and implies doing away with human autonomy … as they might just lock you up to keep you from offing yourself. Oh, wait, yeah, there’s that whole “involuntary commitment” thing. Wow—super helpful. No suicidal person is willing to open up to a provider whose only goal is to “prevent” suicide unless they are ok with ending up in the hospital. So people tend to avoid therapy… or lie. The belief that with the right interventions, suicide can be prevented is why soooo many mental health providers actually Will. Not. Treat. Suicidal. People. Did you know that??? Ohhh, yes. Many, many… Why? Because they are absolutely terrified of being held responsible if a patient kills themselves. Just attend one of my trainings and listen to the therapists ask questions about “liability.” It’s heartbreaking and semi-disgusting to me that professionals refuse to help those most in need because they are afraid of getting sued. It is the perpetuation of this myth that contributes to adolescents (and adults) staying up all hours of the night worrying about how to “save” ex-boyfriends, girlfriends, friends, acquaintances, and random people on the internet who post suicidal messages. You cannot “save” anyone. It is this belief that leads family members, friends, therapists, co-workers, neighbors, and anyone who might have crossed paths with a person who killed themselves to blame themselves, get depressed, and potentially even become suicidal. The thinking goes something like this, “If only I had…,” “I should have…,” “Maybe if I would have….,” If this is you, and no one has ever told you that you weren’t responsible, let me be the first: I am so sorry for your loss… you are not responsible for that person’s suicide. It suggests that suicide is BAD and “not suicide” is GOOD. Must be nice to be so certain of matters of life and death for people you don’t even know. Personally, I think global conclusions like this are insulting. Everyone has the right to decide what is GOOD and BAD for them. As a DBT clinician, it’s true that I will insist that clients “take suicide off the table as an option” for a specific period of time, but that’s not because of judgments about good and bad, it’s because, as the DBT founder, Marsha Linehan, Ph.D. says, “we can’t do treatment if you are dead.” To sum up, while it is a great thing to try to help suicidal folks, we need to remember that free will exists. We cannot fully control the actions of another person, nor in my opinion should we, because we are NOT the experts on anyone but ourselves. We can offer to help, but we cannot “save” anyone. We are just not that powerful. —Stephanie Vaughn, Psy.D., Clinical Psychologist-HSP, owner of PSYCHē

As a psychotherapist, one of my absolute, favorite moves of all time is when I meet a new client who sheepishly admits that they want a romantic relationship in spite of believing that they shouldn’t: “So you’re a “Turtle Dove.” With this statement, my hope is that I begin to unravel the years of twisted thinking they’ve been exposed to suggesting that they “need to learn how to be ok with being alone.” Why should they be alone? Because they REALLY don’t want to be alone? Because they are uncomfortable and sad being alone? Because they desire a significant other more than anything else in their lives? So there must be something wrong with them. They must be deficient in some way. They must have a “love addiction” or low self-esteem. Wow. Are we really that sadistic??? Never mind the fact that if the same client said they absolutely DIDN’T want a relationship, that would be considered a whole other problem. Our industry is so messed up sometimes, I swear. To me, these clients are like fish who heard they were supposed to know how to fly. Some were actually diagnosed with “love addiction” while others worry after a well-meaning friend or family member accused them of “jumping from relationship to relationship,” or they read an “empowering” article leading them to conclude that something is wrong with them. Virtually all feel deficient at their core because what they want more than anything in the world is to be in a satisfying and attached romantic relationship….like that is somehow super messed-up. So what is a “Turtle Dove?” The gist of it is this: Much like the actual bird, a “Turtle Dove” person is biologically programmed to pair up with a partner. One romantic partner. It is their nature. It’s probably coded somewhere in their DNA. To tell a “Turtle Dove” to stop wanting to pair up is like telling a crocodile to “go vegan.” Not possible…and cruel to expect. We all have a certain “nature.” Yes, we overcome it at times, but more often than not, our nature wins out in the end. If you look back at your drives and temperament in childhood you probably see what I mean. “Turtle Doves” are happiest and are at their best when they are in a monogamous romantic relationship. Now don’t get me wrong—I do believe there are situations in which people could use some help with their relationship history patterns. I have even prescribed periods of “singlehood” for clients, but I never recommend that lightly. I think of it like a cleanse or a fast with a definite beginning, a definite end, and no waiting around for them to be “happy” with the feeling. I know that eventually, a “Turtle Dove” will need to pursue a partner. Humans were wired to connect through relationships and a “Turtle Dove’s” strongest connection happens to be through romantic attachment. It is what it is. As clinicians, we should instead be concerned if a “Turtle Dove” loses the desire to find a partner, THAT’S when you know something is definitely wrong. Some “Turtle Doves” never discover their nature simply because they find a mate so fast they never have to experience the pain of being unattached. They were fortunate enough to end up with a partner they could snuggle up with and peer down at the lonely singles from their solid tree branch. This leads me to another of my favorite therapeutic interventions: I point out that often, the “well meaning” souls who suggested that my client remain single in the first place are people who happen to be in committed, long-term relationships. It’s kind of like being filthy rich and lecturing a homeless person on how money can’t buy happiness. Easy for them to say. If you are at all confused about the point, let me be clear: There is absolutely nothing wrong with a person just because they want to be in a romantic relationship more than anything else in the world. Stop telling friends, family members, and therapy clients that they “need to be ok” by themselves. It may not be their nature. Maybe instead, help them spiff up their online dating profile, find speed dating events, or help get them out of the house so they are more likely to find a match. I can promise you, there are few things more satisfying than seeing a sad and lonely “Turtle Dove” finally find true love 🥰 —Stephanie Vaughn, Psy.D., Clinical Psychologist-HSP, owner of PSYCHē

Sometimes it is actually not beneficial to ask for help. Excuse me, what??? Aren’t we supposed to call on people when we are distressed? Doesn’t EVERY social media account hosted by mental health professionals post frilly quotes about how important it is to ask for help and how “it’s ok to not be ok?” Well, that’s one part of the elephant. Yes, asking for help is a life skill. We all need to do it sometime if we are going to survive and have satisfying relationships. But just like any “good thing,” we can use it too much. Here are some tips: First, identify what it is that you want: This is harder than it sounds. Before you reach out —ask yourself, “what is it that I would like this person to do (or not do) or say (or not say)?” If you DON’T know what you are looking for, you are asking for trouble. Not to mention that the relationship account will get a major deduction. Take some time to figure out what it is you are hoping for. Do you want suggestions for solving the problem? Do you want some creative strategies for distraction? Cheerleading? Validation? Next, think about the person you are reaching out to—are they actually capable of giving you what you are looking for? Or is it a 50-50? Are you willing to take that chance right now? Maybe when you think about it, you are pretty sure there’s no damn way they would hit the mark. As I always say, “Your mother IS your mother.” In other words, now is not the time to fight reality. If they are not likely to be able to provide what you are hoping for, time to consider plan B. Before you make your first official move, first use perspective-taking. Regardless of your current need, the fact is, when you reach out to another person for help, you need to tuck into some empathy if you want to keep the relationship. What time zone is this person in? Did they work all day? Do they have small children they could be picking up from school? This might change how and when you ask for help. It will almost certainly increase your patience and level of appreciation for their efforts which they will almost certainly pick up on. In an ideal world, there would be people we could use as an emotional dumping ground who would forever be supportive and loving. Hmm…not sure though, that sounds kind of creepy. Regardless, people are not objects and no matter the intensity of love the other person has for you, no human being is limitless. Like it or not, asking for help does take a toll on the helper. Anyone who says differently is kidding themselves or trying to sell you something. Don’t buy it. Of course, this doesn’t mean you “can’t” reach out at all…let’s not go THAT far. Just like you can take money out of your checking account without bankrupting yourself, you can ask for help without bankrupting your relationships. The key is not taking too much at once and adding to the account when you can. You get the picture. Please, thank you, and “is this a good time” can go a long way. Finally, pro tip: DO NOT reach out at the peak of your anxiety. Yes, your anxiety WILL go down (the upside) but the result is your helper will imprint on your mind like a baby duck to its mother (the downside). Then it feels like you HAVE to get in touch with that person to feel better. Not a great place for either party to be. If you are going to reach out, first try to let your anxiety drop naturally a bit—even just a smidge. If you are already “addicted” to your “human Valium,” consider stretching out the time between contacts, talk to them about things other than problems, and/or ask them to help you stop reaching out so much. Bottom line? Asking for help doesn’t mean we are going to get it or get it in the way we need it. As Buddha says “No one saves us but ourselves. No one can and no one may. We ourselves must walk the path” —Stephanie Vaughn, Psy.D., Clinical Psychologist-HSP, owner of PSYCHē