6 minute read
MENTAL HEALTH
I started my therapeutic journey in 2020, at the height of the pandemic. I learned that there are many types of psychotherapy, including psychoanalytic, psychodynamic, behavioral, cognitive, humanistic, and integrative or holistic. Often therapists will blend elements from different approaches in order to create a treatment plan that is best suited to fit their client’s needs.
When beginning therapy, weekly sessions are a great place to start. The patient assesses patterns in their thoughts and behaviors throughout the week. These patterns can then be brought to light in regular sessions, and with honest and open communication between the patient and therapist, insights tend to emerge. One of the most popular types of therapy, Cognitive Behavioral Therapy (CBT), operates on the main theory that thoughts, feelings, and behaviors all impact each other.
In my first few sessions of therapy, I learned about the benefits of journaling, mindfulness, and even cognitive restructuring. As defined by Concordia University, cognitive restructuring “is a technique that has been successfully used to help people change the way they think…the goal is to replace stress-producing thoughts (cognitive distortions) with more balanced thoughts that do not produce stress.” I was able to make a lot of progress initially using this technique, alongside mindfulness meditation, and journaling. During demanding college curriculums and living on my own for the first time, I successfully replaced stress-producing thoughts with more balanced ones. There are times, however, when weekly therapy isn’t enough.
In my case, post-graduation, I was struggling. This is where Intensive Outpatient Programs can be of service.
Intensive Outpatient Programs are group-based, voluntary programs for individuals looking for support. This type of program, similar to a Partial Hospitalization Program, is designed as a transition from or alternative to inpatient hospitalization. They are time-limited, lasting anywhere from a few weeks to a few months. Intensive Outpatient Programs offer structured clinical services
I was definitely nervous for my first day of the Intensive Outpatient Program that I attended in Pasadena last Fall. I was greeted by one of the employees of the Center and I was told to fill out my intake paperwork. After completing the forms, I joined the Process group, which would become a hallmark of my experience at the Center.
During Process group, individuals are encouraged to share their feelings, and accept feedback from others in the group, should they so choose.
I listened in on others’ experiences. What I heard were feelings of loneliness, depression, and anxiety. These were honest admissions of mental turmoil. When it came to my turn, I felt it only made sense to mirror that sincerity. I shared about my nervousness, and how I was aware of myself in feeling - as one of only a few women at the table - that I may be misunderstood. In response, I was given encouragement. One by one, people told me that it was ok to feel the way I felt.
In the weeks that followed, I attended IOP on a scheduled basis.
Everyone’s experience is tailored to their needs. For me, it was Mondays, Wednesdays, and Fridays from 9:00 A.M. to noon. 9:00 to 10:15 A.M. was the first group, and 10:30 A.M. to noon was the second.
The groups I personally got the most out of were Process group, Dialectical Behavioral Therapy (DBT), Improv, and Coping Skills. These groups provided a lot of psycho-education, often in the form of handouts. We would discuss different thoughts, behaviors, or feelings we were experiencing, and then learn about ways to cope with them.
The groups themselves were informative, sometimes cathartic, and often required hard work – it can be exhausting to examine one’s emotions in order to make headway on the path to improvement. What made this program worthwhile for me, and why I feel so compelled to share it with the Common Joie community, is the impact it has had on my life and wellbeing–IOP, PHP, and other day programs similar to these, give time and space to heal. After a particularly intense Process group, a few of us would walk to the Starbucks nearby and grab a drink before the second group. It was a ritual that brought me a lot of joy. We would loosen up, joke around, and ready ourselves for the next group. I was able to make friends through IOP that I would likely have never encountered otherwise, and these friendships have taught me a lot about what it means to be there for someone. Sometimes, showing up is all it takes to show you care. At the Improv Group, we would start by going around in a circle one by one saying our name out loud, accompanied by an action to represent how we were feeling. Then, everyone would repeat the name and action. I’d say “Maddy,” and shrug.
The individuals in the group, all of whom were also in difficult mental places, would say “Maddy,” too, and shrug back at me. There was something profound about the presence of the group. Whether old or young, depressed or anxious, from nearby or far away - these people came together and paid attention. We said each other’s names. We followed directions and played silly improv games, even if they felt embarrassing. We encouraged each other. We laughed. Ultimately, we were able to find joy and community in the simple act of play.
I’ll be the first to admit that Intensive Outpatient Programs
aren’t for everyone. For some, therapy on a weekly or bimonthly basis is more than enough. Cognitive behavioral therapy techniques like journaling, mindfulness, and cognitive restructuring prove effective. However, there is no shame in needing additional support. That’s exactly why these programs exist. If you feel yourself slipping into mental turmoil unimproved by weekly therapy, Intensive Outpatient programs are worth considering as an alternative to inpatient hospitalization.
I understand, firsthand, that navigating mental struggles can be cumbersome, but I can guarantee that you are not alone. There are people who understand what you are going through, and it’s likely that they’re closer than you think.
At the Improv Group, we would start by going around in a circle one by one saying our name out loud, accompanied by an action to represent how we were feeling. Then, everyone would repeat the name and action. I’d say “Maddy,” and shrug. The individuals in the group, all of whom were also in difficult mental places, would say “Maddy,” too, and shrug back at me. There was something profound about the presence of the group. Whether old or young, depressed or anxious, from nearby or far away - these people came together and paid attention. We said each other’s names. We followed directions and played silly improv games, even if they felt embarrassing. We encouraged each other. We laughed. Ultimately, we were able to find joy and community in the simple act of play.
