Personal growth is a lifetime endeavor, not a one-off accomplishment. If you are seeking to develop your life, overcome challenges and frustrations, and learn new skills to help you succeed, therapy can be one of your most effective tools. Did you know that individual therapy in DC is on the rise, and DC residents are more likely to take full advantage of this resource than people in other parts of the country? There are excellent reasons for that!
DC has a distinct cultural and social environment, which may play a role in shaping your personal life. Whether you believe you need therapy to address a pressing concern or you want to develop core skills before challenges arise, individual therapy is a worthwhile investment for your personal development. Here is what the DC therapy landscape looks like, what you can expect, and how to find a therapist that matches your growth goals.
The Therapy Pivot: The Rising Use of Therapy for Personal Growth
For many decades, therapy was primarily considered the purview of doctors with patients who were experiencing a crisis. It was seen as an option to “fix” problems exclusively, not as a way to cultivate oneself. This clinical approach was useful for some patients, but it left others feeling excluded when they needed or wanted assistance but were not experiencing enough symptoms to warrant a referral.
Now, however, the therapy scene has pivoted. While it still provides essential care for those with imminent mental health struggles and long-term symptoms, it is also a bastion for both proactive and reactive growth. Patients who are looking to cultivate skills, such as greater resilience against stress, are now equally at home in therapy. Therapy is now encouraged as a space for self-exploration in addition to mental health care. The focus has shifted from pathology to wellness.
Why Do DC Residents Use Individual Therapy So Often?
Mental health is a recurring topic in DC for many reasons.
Politics
At the center of the country’s political scene, Washington, DC, is particularly exposed to media attention that can exacerbate feelings of helplessness, overwhelm, and frustration. The stress derived from this alone can lead to fluctuating emotions and mental burnout that can benefit from therapy.
Stress
The political climate in DC is not the only stressor that might lead people to individual therapy. The metro area is full of high-stress jobs, often in purpose-driven roles such as policy and non-profits. This factor can contribute to a disconnect between one’s external environment (stress, exhaustion, etc.) and their internal state (personal beliefs, goals, etc.). Therapy often assists with burnout, work-life balance, and coping skills.
Diversity
Washington, DC, is a melting pot that can pose various challenges to one’s identity and purpose. Individual therapy can help people find where they belong and grow in compassion toward others.
It is no wonder, then, that almost 30% of DC residents rely on mental health treatment compared to 22% on average in the rest of the United States. In fact, research indicates that no matter the age group, DC residents tend to utilize resources such as therapy much more often than individuals in other areas.
How to Choose the Right DC Therapist
If you believe that therapy might be useful for your own personal growth, choosing the right therapist is an essential step. Before you choose the first professional who comes up in an internet search, be sure to spend some time considering what you want or need out of your individual therapy partner. A few steps that can help include:
- Define your goals: Even if your desire is vague, try to articulate what you hope to achieve. Managing stress, discovering more about yourself, feeling less reactive, or developing patience are all examples of good places to start.
- Look for matches: Once you have your goals in mind, look for therapists who work in that area. Growth-oriented therapists might list focus areas as self-exploration, life transitions, strength development, and more. This does not mean that you should rule out therapists who assist with clinical conditions such as depression; however, be sure to look at their entire profile.
- Go in with an open mind: During your first visit, stay open-minded about the experience. The fit between a patient and therapist is essential, and you should be attentive to whether your therapist is listening, open, and collaborative about your goals. Are they understanding your desires? Do you like their attitude?
- Develop a plan: When you have narrowed down your final therapist options, the final decision will likely come from how well the two of you work together. A therapist should collaborate with you on goals to create actionable steps (not “reduce anxiety;” rather, “track anxiety in a journal and attend one event per week and report back”).
What to Expect in Individual Therapy
Once you have found your therapist, your long-term partnership can begin! Therapy for personal growth can mirror sessions for those with clinical symptoms in some ways, and in others, it may offer more opportunities for teamwork. Some of the things you might experience in individual therapy include:
Exploration
Growth does not necessitate something being “wrong” in the first place. Some people might want to develop strong coping skills or expand their empathetic response with no underlying reason beyond personal development. A therapist might build on this goal by helping you explore patterns and reflection. What would fulfilment look like to you? How do you behave in relationships/work/identity, and are you happy with that behavior?
A customized approach
Therapists have many options at their disposal to help you understand yourself and sculpt your behaviors. Some experiences you might try during therapy:
- Cognitive behavioral therapy (CBT): A common type of therapeutic treatment that helps you identify your emotions and thought processes, then adjust them to better serve you, your mental wellness, and your personal goals.
- Psychodynamics: An option for diving deeper into your identity, motivations, and creativity to find the underlying drivers for why you do what you do and what goals you might have for your life.
- Humanistic approaches: A type of therapy that specifically focuses on self-awareness and the realization of one’s potential in various areas of life, with supportive, empathetic emphasis on a patient’s capacity to change and grow.
Challenges
Your therapist is committed to your success, but that does not necessarily mean they will agree with everything you say or do. A therapist’s role is to help you grow, and that often comes through challenges. By butting up (gently but directly) against your beliefs and behaviors, your therapist can help you develop greater personal awareness.
For example, if you articulate that building a successful life is important to you, but you feel that you have consistently failed, your therapist might push back: “What would it mean if you stopped defining success in that way? What would that look like? How would you feel about it?” This approach develops metacognition, or an awareness of how your own mind reacts and thinks (i.e., “thinking about your own thinking”).
Cultivating Personal Growth: How to Make the Most of Therapy
The single most important thing you can do to grow through therapy is to show up with an open mind and a willingness to participate. However, there are many other behaviors and decisions you can make that will enhance what you gain from therapy and help you build a habitual, long-lasting result.
- Stay curious: Your responses are not issues to be “fixed;” they are important indicators of your entire worldview. Stay curious about what they are trying to tell you about yourself, your past, your goals, and your opinions.
- Embrace micro-goals: As you work toward a new goal, consider how you might implement what you learn not in giant, noticeable ways all the time, but as small choices every day. If you find yourself succeeding or demonstrating something new that you are excited about, write it down to share!
- Reflect: Your inward reflections should not stop as soon as you leave the therapist’s office. After your session and throughout the week, reflect on what is standing out to you, what is surprising or unsettling, and items that you want to examine further. This proactivity puts you in charge and accelerates growth.
- Work inward and outward: Therapy revolves around internal reflection, but it is also meant to impact behavior. While you are in the shower, doing dishes, or spending downtime, ask yourself: how has my behavior or thought process changed because of what I am learning? This reflection can offer further insight into how your new skills are integrating into your life. At the same time, this inner reflection should turn outward: into new behaviors, ideas, approaches toward other people, and more. If you are unsure how to bridge that process, tell your therapist! They can create actionable strategies.
Try Individual Therapy to Grow into the Person You Want to Become
Personal growth might not always be easy, but that does not mean it is not worthwhile. In fact, putting in the work can leave you more satisfied, fulfilled, and self-actualized than you previously thought possible! Whether you want a safe place to discuss your goals or assistance with a specific challenge, individual therapy could be the resource you need. Contact Aquila Recovery Clinic to schedule a session of individual therapy and see how our compassionate, friendly, diverse therapists can help you grow into the individual you are proud to call yourself.