Anger Management: 3 Ways to Channel Your Rage

Anger Management on the Philadelphia Main Line in Bryn Mawr

Anger is a tricky emotion, especially in our society.  We get messages that anger is “bad” and that we should never show it.  While we certainly don’t want to take our anger out sideways on innocent bystanders and we don’t want to rage at people we have anger towards, anger isn’t a “bad” emotion to be pushed away and shamed for. It is healthy to acknowledge, honor and express our anger as long as we’re not hurting anyone in the process.  Here are three ways to channel your anger:

 

1.  Acknowledge: 

Mindfully check in with your body and notice where the anger lives.  You may notice that when you’re angry, you clench your jaw. Many of us store anger in our jaws. Perhaps when you get heated, you feel your face flush.  Do you notice that you make a fist?  Or are you more someone who feels ashamed for having anger, so it’s stuffed down and manifests itself in an upset stomach or feelings of self-loathing?  However your anger manifests itself, the first step towards freedom is to acknowledge that you are, in fact, angry, even if you’re not quite sure why.

2.  Honor:

Trying to put the judgment aside, see if you can think back to when you first started noticing the anger.  Sometimes people believe that the key to anger management is to push the anger away and try to ignore it.  But, I’m of the belief system that what we resist, persists.  So if you want to get free of your rage and really learn anger management, try allowing yourself to be angry without doing anything about it, just noticing it in your body.

3.  Expression:

Anger Management on the Main Line of Philadelphia in Bryn Mawr.

Here are some skills you can try for expression of your anger.  Take what you like and leave the rest:

  • Journal about the anger
  • Write a ‘do not send’ letter to the person or thing you’re angry at
  • Sweat it out - Go for a run or engage in another form of physical exercise
  • Vent to a friend, therapist or another safe person not involved in the situation 
  • Rip up a phone book
  • Punch a punching bag
  • Create some art expressing your anger
  • Write out the story of what happened, then rewrite it with what you wish would have happened
  • Practice progressive relaxation
  • Learn assertive communication skills and directly address the issue with the person or situation

For more help with anger management, contact us here.  

What else do you find helpful for anger management?  Write your responses here:

 

5 Ways To Be A Better Listener: Communication Through DBT Skills

DBT for Communication

by Megan Delp, MFT

Psychotherapy and Couples' Counseling through DBT and communication skills on the Main Line of Philadelphia in Bryn Mawr and West Chester.

The Dialectical Behavioral Therapy (or DBT) tenant called Interpersonal Effectiveness teaches us how to be a more effective communicator through learned to be a better listener.  We have always known that progress depends on the ability to communicate effectively.  The most effective communication does not begin with what a person says, but how well they hear the person they are communicating with. Only by listening effectively can you respond appropriately inany situation.

Throughout all forms of communication (reading, seeing, speaking, listening), we spend 40% of that time listening.  And yet, we get less training in listening than in any other kind of communication. All throughout childhood, we are taught how to speak, how to read, but very little time is spent on learning how to listen.  Learning to listen is difficult, but worth it.

For instance:

  • You can not NOT communicate.  We're communicating verbally or nonverbally all the time.

  • Whenever contact is made, some form of communication does occur.

  • The true meaning of something is not in the words we use, it's in how people interpret the words.

  • Yet the meanings cannot be transferred. We can't just put a computer file directly in someone's head. We can only send the words. So listening becomes a critical skill if we are going to fully understand the meaning someone is trying to send us.

We have the ability to listen in many different ways - it is important to be able to distinguish how we are approaching our communication so that we are prepared to handle it effectively.

The Five Listening Approaches are:

1. Appreciative:

People are more likely to listen if you feel inspired by what you are hearing or if you are enjoying yourself. You’re not necessarily interested in the details when you are using Appreciative Listening, rather you are more focused on the impression of the experience.

2. Empathic:

This style is often a sounding-board to others. A person would offer support to the person they are listening to.  They focus specifically on the feelings revealed by the person they are listening to. If you are often approached by people who need to confide or vent about something, you will know that's your typical approach to listening!  This style is much more focused on offering compassion.

3. Comprehensive:

A comprehensive listener can recognize key details between one message and another even when the speaker is less than organized. They can also recognize when someone doesn't understand what is being said and can re-explain clearly in their own words.

4. Discerning:

This approach of listening wants to get all the information and may take detailed notes.  Distractions can be very disturbing when using this listening approach. An example would be when other people are talking in class and you are trying to get all the notes.

5. Evaluative:

When listening with an evaluative approach, the listener will not automatically accept what is being said as true just because an expert says it. If they disagree, they will simply stop listening. They will also be more doubtful if the speaker is too passionate about their topic. This approach can be helpful when evaluating something and making a decision about it.

It can be highly useful to adapt your listening approach to the needs of the situation.  For example, if a close friend is sharing their difficulties with you, you would want to be empathic and not evaluative.  You have probably had the experience of someone giving you unsolicited advice when you really just wanted them to empathize with you!  The opposite can also be true. When you recognize the correct listening approach in any situation, and use the appropriate listening approach, you can build better relationships, make the correct decisions and use your interpersonal effectiveness skills.  It all starts with learning how to listen!

 Megan Delp, MFTI

Megan Delp, MFTI

Megan is a pre-licensed Marriage and Family Therapist specializing in couples counseling and individual therapy for those struggling with depression, anxiety and relationship issues.  Megan practices with Spilove Psychotherapy in West Chester, Pennsylvania and on the Main Line of Philadelphia in Bryn Mawr.  For more information or to schedule a free 15 minute phone consultation, contact us here.

 

5 Things You need to know before you start counseling

So, you’ve decided to start counseling and you’re ready to go.  Perhaps you’ve never done therapy before or maybe you’re looking to take a new approach.  Here are some things you need to know before you start counseling.

1.  Finding a therapist that you feel safe with is most important. 

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You can line up a bunch of great therapists, but if they’re not the best fit for you, you’re not going to do the intense, deep work you’re looking to do.  The role of a therapist is to be a guide through your journey, reflect back to you what we see and help you to overcome obstacles towards meeting your goals.  If you don’t click with your therapist or don’t feel safe enough to trust them, reaching your goals with them is unlikely.  Your therapist should be someone you can relax around and speak freely without fear of being judged.  Trust and safety are of paramount importance when you’re looking to do deep work on things like eating disorders, trauma, PTSD, couples’ work or issues specific to the LGBTQIA community.

2.  Specialties mean that there’s been special training in a particular issue. 

Our training in graduate school and doctoral programs very rarely provides training for specific diagnoses like PTSD, eating disorders or addictions.  So when a therapist decides to have a particular specialty, we need to seek out training geared specifically towards these issues.  If you notice that a therapist you’re interested in has indicated that we specialize in a particular area, you might want to ask us what sorts of training we’ve done to qualify us as an expert.  This will give you a better idea of how equipped we are to help you with your specific struggle.

3.  When you hire a therapist, you are paying for a space that is yours, for you.

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I’ve heard people say that therapy is like paying someone to be your friend.  This is actually not true.  When you hire a therapist and you pay money, what you are paying for is a safe, neutral, objective space and time where you can do your work.  It is an energy exchange.  You are not paying your therapist to care about you, you are paying for an hour in a room that is completely and totally about you and no one else.  In friendships, there’s a give and take, there’s a social obligation to ask how they are and be a support to them.  In a relationship with your therapist, you are taking time for yourself only and receiving support that is not reciprocated emotionally, only financially.  This dynamic can be extremely healing and empowering and for many, it is the only time and space where healing can truly take place.

4.  The more consistently you go, the more effective therapy is.

Sometimes, in an attempt to save money or save time, people want to schedule therapy sessions every other week or once per month.  While there’s nothing particularly wrong with scheduling like this, you may want to rethink the frequency and consistency of your therapy schedule.  You don’t have to be in therapy forever.  You can establish and work towards specific measurable goals with your therapist and see regular progress.  However, progress is more difficult to measure when you attend therapy inconsistently.  You may be having symptoms of PTSD, for example, and when several weeks go by without working on those particular symptoms, it is more difficult to get traction.  If you’re struggling with binging and purging and you go every week, you can check in with your therapist about the particular triggers and behaviors that may have lead to your binge and purge.  Don’t take my word for it, check it out for yourself.  Set a goal with your counselor and try going weekly, write down your progress and notice the differences between your weekly sessions over a period of at least 3 months versus bi-weekly or monthly progress over a 3-month period.  You may be surprised with the results.

5.  Therapy happens in stages.

Sometimes we think that as soon as we set foot in the door of a therapy office, we will be “cured” immediately or within a few sessions.  The reality is that there’s a therapeutic process which happens in stages.  The first stage is joining with your therapist or learning to trust them.  When we meet a new friend, we don’t usually tell them our deepest darkest right off the bat, it takes time and trust building to get to a place where we know they are a good friend.  A similar concept is applied in therapy.  Depending on the client, the level and amount of trauma and defenses, this stage can take anywhere from about a month to sometimes a year or even more.  Safety, trust and a therapeutic bond, known as a therapeutic alliance, is formed in order for the therapist to really know and understand the client and for the client to feel safe enough to open up and do their work. 

The second stage is where the work is done.  Since there’s now an underlying foundation established between therapist and client, the second stage is about vulnerability.  There is an unpacking, uncovering, examining and exploring the process that happens with the client and their trauma or their history.  This stage is where people see their patterns and make shifts and changes in their thoughts, beliefs, and behaviors.  The second stage of the therapeutic process is where clients reach their goals.

The third stage may or may not be part of the therapeutic process, dependent upon the client’s preference.  This stage is for maintenance.  The client continues therapy but perhaps doesn’t come every week any longer.  They use their therapist to check in with, get help with issues as they arise and review the goals and behaviors they established during the second stage.  Some people choose to forego this step and skip to the fourth stage.

The fourth stage of counseling is a closure process.  After attaining goals in the second stage, and maintaining new behaviors and thought processes in the fourth stage, this last and final stage is a review of accomplishments, work together and closure of the therapeutic relationship.  If the client chooses to end counseling, this practice of review and closure can be especially healing for those who have experienced traumatic grief or loss.  Saying goodbye in a healthy way, honoring the relationship without suddenly cutting it off is a beneficial process to learn about emotional maturity and sophistication. 

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I hope these tips have been helpful.  Please feel free to comment below with any other tips or feedback you have on this topic.  If you’d like to speak further about starting counseling or have any other questions about some of the things I’ve mentioned, please contact me at TiffanySpilove@yahoo.com or call 610-314-8402.  I wish you luck in your endeavors and look forward to hearing from you soon!!

Free Tips On Loving Your Body

Give yourself a break: when you compare yourself to people in magazines, remember that these people don’t actually look like that.  They are photo-shopped and air brushed and have had their hair and makeup professionally done. 

Focus on appreciation: Take 3 deep breaths and ask yourself ‘what do I love about my body’? Maybe start with things like: ‘I love the way my arms are able to hug people’ or ‘My legs get me places and help me close drawers when my hands are full’.  See how many things you can find about what your body DOES that you can appreciate.

Reduce the criticism: Sometimes people believe that if they focus on what they don’t like, it will motivate them to change.  The opposite is true.  If you notice yourself measuring and pinching parts of your body that you don’t like, see if you can get yourself to STOP these actions.  If you notice you’re in front of the mirror or critiquing your selfies often, commit to yourself that you will avoid the mirror and/or stop taking selfies for 1 week (or 1 day if you need to start there).  Journal about this experience: what did you notice?  Were you as critical?

Breathe into Compliments: If you receive a compliment, see if you can breathe into it rather than brushing it away.  Take a few moments to really savor the compliment.  Give yourself a few moments, even if you don’t believe it, to just pretend that it’s true.  How would your life be different if you believed the compliments you received? 

Project: You are on a search for body love.  Look for images of people who are beautiful but are not perfect – whatever that means for you.  If you feel that you need to be very thin, look for images of people who are NOT thin, but are beautiful anyway.  Get at least 20 images.  Gather these images in a place where you can look at them often – weather you have a paper copy or a Pintrest Board – put them all somewhere you can look at them at least daily and notice what you appreciate about these bodies.  You might be surprised how your view of perfection shifts.

To learn more about how to love your body, call now to schedule a free 15 minute phone consultation: 610.314.8402

"We cannot love others until we love ourselves" by Mikala Morrow

love, bryn mawr, main line, therapy, counseling, villanova, philadelphia, love yourself

 "We cannot love others until we love ourselves"

by Mikala Morrow, Villanova Graduate Counseling Intern

This saying has been a cliché statement that has been thrown around as a way to encourage self-care or even used as a convincing statement to those who find it hard to love themselves. What does this statement truly mean?

It means that someway, somehow we must find, within us, love. This must mean that love is an innate ability and we all possess the ability to love ourselves without the assistance of others.

Personally, I do not believe this to be true. Can we truly have an innate ability to love ourselves without any help from others? If we truly cannot love others until we love ourselves, we have to be able to love ourselves without help, right? Which comes first, the chicken or the egg? Which comes first, our innate ability to love? Or is love taught to us from our caretakers, partners, peers or a higher power?

love, counseling, bryn mawr, therapy, villanova, love yourself

What if, “We cannot love others until we love ourselves” becomes “We cannot love ourselves and others until we have been loved.” My argument is that in order to learn to love others, we must first be loved. We must learn how to love and what love is.

Imagine a child who is neglected by their caretaker. This child never truly learns love. Instead, to them, love means neglect. Later on in life when meeting new people, how will they love them? If all this older child has known is that love is neglectful, they too will neglect those that they love.

Compare the first child with someone who has a loving caretaker who has shown interest in who they are. This child will grow up with the idea that love is showing interest in others and will love in this way. These examples may not be true for all, but it is something to think about. The child in the first scenario may

learn somewhere how to truly love but this will not come as easily as the child in the second scenario.

self love, counseling, bryn mawr, therapy, love yourself

We need to learn what love looks like towards us and we also need to learn how we love.  We may love by giving others gifts or our time. We may show our love through compliments or by offering a shoulder to cry on. We all have a unique way to show love. In order to practice our ways of loving, we need people around us to accept our love. If our unique way of showing love is rejected, we learn that we are not good at loving, or our way of loving is wrong.

Let’s say you show love with your time but your partner becomes annoyed and tells you they just want space. Your way of loving has been pushed away. We need other people around us to affirm the way we love.  While the statement, “We cannot love others until we love ourselves” has a good message at the core, it can be damaging for those who have never learned how to love themselves.

We all need love whether it is from other humans on earth (maybe even from a pet) or a supernatural love. Then we can truly love others’ authentically and comfortably.

Mikala, Villanova Graduate, Counseling, Bryn Mawr, Love, Therapy

Mikala has an intensely compassionate and unique way of connecting with you to help you identify and express your feelings and your deepest sense of self.  She is persistent and encouraging in the face of hopelessness and despair.  She especially loves working with women to provide tools to alleviate anxiety and depression.  Mikala has a wealth of experience and is skilled in the mental health field working with domestic violence, food & body issues and addiction.  If you're struggling to tolerate your emotions and you're looking for a guide to help you get to know yourself better, give her a call now at 570-412-4516.