Dr. Hannah Roberts

Dr. Hannah Roberts · May 16, 2024 ·

Your First Therapy Session – What to Expect

Learning to Thrive: A How-To Guide for Therapy

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Hello Thrivers! Welcome to the second installment of a three-part series called, “Learning to Thrive: A How-To Guide for Therapy.” This series will help you understand what to expect from the beginning and end of your therapy journey. Over the past few months, we’ve explored how therapy can be an effective self-care tool no matter what your needs are. Now, let’s put those discussions into context as we explore your first therapy session.

Your initial meeting with your therapist will help you feel more prepared for your subsequent therapy sessions. You’ll gain experience with the ~50 minute timeframe, begin building the therapeutic relationship, and start adjusting to your chosen setting. This can be exciting, but may feel a little intimidating too. You might not know what to say or you may even feel pressured to present yourself a certain way. Know that it is okay to not feel fully comfortable. On the flip side, don’t expect to be fully healed the moment you leave this first session. Remember, this is only the beginning of your journey. You have so much time to grow!

Overall, your first therapy session is:

A Chance for Your Therapist to Get to Know You

There’s no better place to talk about yourself than in therapy. Of course, your therapist wants to understand why you’re seeking out therapy. But more importantly, your therapist wants to establish a connection with you. Therapist-client bonding serves a few different purposes:

It demonstrates the therapist’s investment in the client and that they care about what the client has to say.
It helps build trust between both the therapist and the client.
It allows the therapist to be more attentive to the needs of that client, and the client to respond more positively to therapy (Vandenberghe et al., 2018).

Over time, the more open you are with your therapist, the better you and your therapist can tailor your self-care strategies to fit your individual needs. But at this stage of therapy, share what you feel comfortable sharing. You may not feel ready to fully disclose everything about an area of concern. And with only 50 minutes in this first session, you simply may not have enough time. Think of this session as the “getting to know you” stage of the relationship. The goal is to make sure that both you and your therapist would be comfortable working together.

An Opportunity to Learn More About Your Therapist

The field of therapy has moved past the idea that therapists are “unknowable,” or that there should be rigid boundaries between the therapist and the client. While the focus of the session should not be on the therapist, you are more than welcome to ask your therapist questions about themselves. This can make your therapist feel more relatable and approachable. For example, therapists that disclose their mental health status, to a moderate extent, are perceived more favorably by their clients compared to therapists who do not practice self-disclosure (McCormic et al., 2019). Believe it or not, your therapist is human, too, and they may have personal experience with the topics you bring up in your first therapy session, in addition to their clinical experience. If you’re curious about your therapist, and you believe the information will help you feel more comfortable, then ask!

A Safe Space to Express Your Emotions

Being open with your emotions is a skill. Some of you may have grown up in an environment where you felt like you had to hide your true emotions, or otherwise didn’t get the necessary practice to hone this skill. This may be new territory, but your first therapy session will help you navigate it. When discussing your area of concern, pay attention to the emotions that come up for you. Such sensations can range from a feeling of tension and restraint to feeling like you’ve released a floodgate of tears. It is okay for your emotions to feel messy. You and your therapist will work together to identify your emotions and understand where they are coming from. Once you can name these emotions, you can tame them. No matter which emotions arise, know that your feelings are valid. Learning to accept your emotions and thoughts can improve your psychological well-being. By asserting more control over your negative emotions specifically, you can better adapt to and overcome daily stressors (Ford et al., 2018). You’ll be provided with the tools to channel your emotions in healthy, productive ways. Having these vulnerable conversations may be the toughest part of your first therapy session, but they will also be the most rewarding.

A Place to Establish Your Goals for Therapy

Moving forward, what do you hope to achieve through therapy? You and your therapist can develop a personalized action plan to make your next sessions feel intentional and productive. Setting goals encourages you to stay committed to the therapeutic relationship; those who do not set goals are more at risk of ending the therapeutic relationship prematurely (Cairns et al., 2019). Goals make your progress in therapy tangible. They illustrate how far you’ve come, and how much farther you want to go. A lot of the work that goes into reaching these goals will be done on your own outside of therapy, but your first therapy session will prepare you for that work. When working with your therapist to develop goals, remember the acronym SMART: Specific, Measurable, Achievable, Realistic, and Timed (Cairns et al., 2019). Examples of effective SMART goals include:

“I will power down my phone at 9pm before I go to bed at 10pm each night.”
“This Saturday, I will sit down with my roommate after they get home from work and have an open dialogue about our responsibilities in the apartment.”
“When I feel stressed, I will take a minute to practice the box breathing technique.”

The types of goals you set will depend on your individual needs. And sometimes, there may be new topics you want to discuss with your therapist, so some goals may need to be delayed in favor of more pressing ones. There is no timeline for personal growth or healing. Work towards your self-care at your own pace. You have a whole therapy journey ahead of you.

Next week, we will discuss how to bring your therapeutic relationship to a close, and how to adjust to your day-to-day life after therapy. Enjoy your first therapy session!

Have more questions or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Cairns, A. J., Kavanagh, D. J., Dark, F., & McPhail, S. M. (2019). Goal setting improves retention in youth mental health: a cross-sectional analysis. Child and Adolescent Psychiatry and Mental Health, 13(31), 1-8. https://doi.org/10.1186/s13034-019-0288-x

Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075-1092. http://dx.doi.org/10.1037/pspp0000157

McCormic, R. W., Pomerantz, A. M., Ro, E., & Segrist, D. J. (2019). The “me too” decision: An analog study of therapist self-disclosure of psychological problems. Journal of Clinical Psychology, 75(4), 794-800. https://doi.org/10.1002/jclp.22736

Vandenberghe, L., Coppede, A. M., & Bittencourt, M. V. (2018). Building and handling therapeutic closeness in the therapist-client relationship in behavioral and cognitive psychotherapy. Journal of Contemporary Psychotherapy, 48, 215-223. https://doi.org/10.1007/s10879-018-9388-9

Dr. Hannah Roberts · May 9, 2024 ·

Starting Therapy – How to Prepare

Learning to Thrive: A How-To Guide for Therapy

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Hello Thrivers! Welcome to the first installment of a three-part series called, “Learning to Thrive: A How-To Guide for Therapy.” This series will help you understand what to expect as you are starting therapy and continue through the end of your therapy journey. Over the past few months, we’ve explored how therapy can be an effective self-care tool no matter what your needs are. Now, let’s put those discussions into context.

Even if you feel ready, starting therapy can still feel daunting, especially for the first time. If you’re asking yourself, “Where do I even start?”, this guide is for you! Our goal is to alleviate any uncertainties you may have about the initial contact with your chosen therapist. Here are a few recommendations to help make this process feel comfortable and accessible.

Set Aside a Weekly Time for Therapy

It’s helpful if you have an idea of when you would be willing and able to meet with a therapist. Therapy sessions tend to last about 50 minutes, but you may need to factor in additional amounts of time for commuting to and from the therapist’s office, for example. Additionally, to be fully present, give yourself a few minutes before and after the session to center yourself, identify your goals for the session, and reflect on what was discussed. Your sessions should be a consistent part of your schedule, but it shouldn’t become a burden. Unfortunately, a perceived lack of time tends to be one of the largest barriers for mental health treatment among college students, especially those from ethnic or racial minority backgrounds (Miranda et al., 2015). The good news is that the format of therapy can be flexible to meet your needs. You can meet with your therapist virtually, meet with an on-campus professional, or schedule a nature therapy appointment to combine therapy with movement outdoors. Weekend sessions are also an option if you have a full workload during the week. An agreed time between you and your therapist is one of the first steps in starting therapy and crafting the therapeutic relationship.

Select a Therapist That You Will Feel Comfortable Working With

Therapy is a space that allows you to be vulnerable and open about yourself, so it is important that you find someone who is capable of holding space for you. Your therapist does not have to come from the same background as you, but they should have the experience necessary to make you feel affirmed, heard, and supported. One way to gauge if a therapist is right for you is to read their bios. Click the “Meet Us” section to learn more about the team behind Thrive. Psychology Today is a great resource for finding therapists in SLO county, virtually in California, and all across the country. These bios will contain the therapist’s specializations (eating disorders, LGBTQ+ care, etc.), the format of their sessions (in-person or virtual), the cost of each session and how to pay for it, and their contact information. Feel free to reach out to a therapist if you have specific questions about their style and practices. And don’t be afraid to advocate for yourself as you’re starting therapy. Therapy clients see the greatest improvements in their mental health when both the therapist and the client believe in the strength of their relationship (Zilcha-Mano et al., 2017). Choose a therapist that you would be comfortable working with in order to build this strong relationship.

Consider How You Might Pay for Your Sessions

A common challenge in starting therapy is concerns about the cost (Miranda et al., 2015). In a study of over 12,000 adults with a mental illness, over 70% cited financial concerns for their lack of treatment, particularly among those with no health insurance (Walker et al., 2015). In SLO, the cost of a session usually ranges from $150-$250, which is what you can expect with your Thrive therapist as well. While money can be a sensitive subject, remember that therapy can accommodate your needs. Attending therapy sessions from home can reduce transportation costs. When reading the bios of different therapists, identify a price range that would fit well within your budget. Psychology Today lists the different payment methods that therapists accept, such as credit cards, Venmo, and cash. Each bio also lists which insurance each therapist can take. Some therapists may offer a sliding scale depending on your income. Remember, if you have a PPO insurance, you may be able to get some reimbursement for your sessions. And finally, colleges and universities may offer free or reduced-cost therapy sessions with on-campus treatment centers – Cal Poly’s Graduate Students offer low-cost services for all (you do NOT need to be a student) at the SLO Counseling Service at Cal Poly. There are a variety of options to help you afford your therapy sessions. Build your therapy into your budget so it doesn’t feel overwhelming.

Remind Yourself That You’re Deserving of This Care

The stigma against mental health is rampant and pervasive. When we start to internalize these messages, we become less likely to seek help for ourselves (Schnyder et al., 2017). Instead of listening to problematic messaging in society, surround yourself with uplifting voices. Think about the goals you hope to achieve through therapy and let that motivate you. Practice some daily affirmations such as, “I am worthy,” “I feel inspired,” or “I want to grow.” Share your concerns with a friend who would be happy to support you in this journey. Be open about these insecurities with your therapist so that you two can identify and work towards a solution. It may take time to build your self-worth, but that’s part of what therapy is for!

Feeling ready for starting therapy? Next week, we will identify what this initial session may look like, and discuss strategies to help you adjust to this new environment. We’re so excited to see where therapy takes you!

Have more questions or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Miranda, R., Soffer, A., Polanco-Roman, L., Wheeler, A., & Moore, A. (2015). Mental health treatment barriers among racial/ethnic minority versus white young adults 6 months after intake at a college counseling center. Journal of American College Health, 63(5), 291-298. https://doi.org/10.1080/07448481.2015.1015024

Schnyder, N., Panczak, R., Groth, N., & Schultze-Lutter, F. (2017). Association between mental health-related stigma and active help-seeking: systematic review and meta-analysis. The British Journal of Psychiatry, 210(4), 261-268. https://doi.org/10.1192/bjp.bp.116.189464

Walker, E. R., Cummings, J. R., Hockenberry, J. M., & Druss, B. G. (2015). Insurance status, use of mental health care in the United States. Psychiatric Services, 66(6), 578-584. https://doi.org/10.1176/appi.ps.201400248

Zilcha-Mano, S., Snyder, J., & Silberschatz, G. (2017). The effect of congruence in patient and therapist alliance on patient’s symptomatic levels. Psychotherapy Research, 27(3), 371-380. http://dx.doi.org/10.1080/10503307.2015.1126682

Dr. Hannah Roberts · May 2, 2024 ·

Why Your True Crime Obsession

Is Bad For Your Anxiety

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Getting scared can feel thrilling and cathartic. Forms of entertainment, like horror movies, are entirely dedicated to instilling these feelings in people. While we can recognize that the monster on the TV screen is not real, the same can’t be said for true crime. There’s an additional layer of fear knowing that these unsolved mysteries or gruesome acts are real-life events. And with podcasts like “Your Own Backyard”, about events that happened in San Luis Obispo County, these stories may feel personally relevant. These aspects are what make the true crime genre distinctly engaging, but they also contribute to some unique health concerns. It’s not the same as watching a scary movie and feeling too scared to fall asleep; with true crime, there are resulting anxieties that persist throughout the day. Read on to understand why you should consider moderating the amount of time spent on true crime.

True Crime Can Make You Feel Vulnerable and Unprotected

We all have a need to feel safe in our environment, but true crime reminds us that safety is not always guaranteed. These cases present the world as a threatening place. International college students report that crime-related media invokes both a general fear of crime and the fear that they may be a victim of a future crime themselves (Shi, 2018). As a result of these fears, our brain responds as if it were dealing with an active threat. College students who frequently interact with crime-based media may modify their behavior in order to protect themselves, whether through spending less time outdoors or carrying a weapon on them. Because women are more often depicted as the victims in crime-related media, women may be more likely to exhibit these behaviors (Custers et al., 2017). Although true crime stories are meant to be unsettling, their use becomes problematic when it impairs our day-to-day functioning.

The More Crime Media We’re Exposed To, the More Fear We Experience

True crime media is easy to consume. There are many different ways to interact with true crime, whether through TV shows, documentaries, or news articles. Podcasts in particular are a popular choice because of their accessibility; you can listen to these stories on your way to school, when you’re working out, or while you’re completing household chores. True crime also encourages consumption. Each series typically provides a deep dive on one specific case. World-building occurs through the extensive details and narratives of each case, which can hook you into the story. Cliffhangers leave you anticipating the next episode. And because these stories are real, we’re more likely to be invested in them (Custers et al., 2017).

But this extended engagement is when we begin to see the most significant increases in anxiety. In general, there is a strong positive correlation between media consumption and the fear of crime amongst young adults (Intravia et al., 2017). A similar effect was observed during the height of the COVID-19 pandemic; in this sample, those who consumed COVID-19 related media for 7 times a day not only were more scared of the pandemic, but they also were at greater risk of experiencing symptoms of anxiety and depression (Bendau et al., 2021). Rather than being “sensitized” to such content, the opposite effect occurs: we feel more vulnerable to real threats such as COVID-19 or crime the more time we spend with this type of media. True crime is designed to keep you tuning in to the story, and it becomes easy to fall down the rabbit hole of a true crime obsession. However, to prevent this form of entertainment from causing us harm, we need to be more conscious about how we interact with true crime.

How Can I Moderate My True Crime Exposure?

While an easy solution would be to cut off true crime entirely, the goal is to enjoy this type of media without experiencing strong anxieties. A good starting place is to think about why you engage with true crime media. Some of the most common reasons include entertainment, convenience, and boredom (Boling & Hull, 2018). When true crime is only used to mindlessly pass the time, that’s where the health risks can emerge. With boredom, there’s less of a conscious effort to regulate your media usage. As a result, consuming media out of boredom has made adolescents and emerging adults more prone to detrimental health outcomes ranging from negative moods to financial stress (Stockdale & Coyne, 2020). One reason that has been observed specifically in women is that true crime may provide tips for survival, including information about the criminal justice system and their risk of victimization (Boling & Hull, 2018). But as mentioned previously, constantly absorbing information that reminds you of your vulnerabilities will only exacerbate feelings of anxiety.

If true crime has caused you any stress, prioritize the entertainment aspects and remove yourself from any connections with the stories. Another recommendation is to determine how much time you want to dedicate to true crime and when you want to listen to it. Start by pacing yourself at an episode per day to avoid overconsumption. Listen to true crime in the middle of the day while it’s bright out, rather than at night when you might feel more unprotected. Turn your true crime usage into a social activity by having a group of friends enjoy the stories with you. Feel free to bring up any concerns with true crime to your therapist so you can both develop personalized strategies for healthier listening. Take back control over your usage with true crime to get the most out of the experience!

Have more questions or feel like you need therapy? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Bendau, A., Petzold, M. B., Pyrkosch, L., Maricic, L. M., Betzler, F., Rogoll, J., Große, J., Ströhle, A., & Plag, J. (2021). Associations between COVID-19 related media consumption and symptoms of anxiety, depression and COVID-19 related fear in the general population in Germany. European Archives of Psychiatry and Clinical Neuroscience, 271, 283-291. https://doi.org/10.1007/s00406-020-01171-6

Boling, K. S. & Hull, K. (2018). Undisclosed information–Serial is My Favorite Murder: Examining motivations in the true crime podcast audience. Journal of Radio & Audio Media, 25(1), 92-108. https://doi.org/10.1080/19376529.2017.1370714

Custers, K., Hall, E. D., Smith, S. B., & McNallie, J. (2017). The indirect association between television exposure and self-protective behavior as a result of worry about crime: The moderating role of gender. Mass Communication and Society, 20, 637-662. https://doi.org/10.1080/15205436.2017.1317353

Intravia, J., Wolff, K. T., Paez, R., & Gibbs, B. R. (2017). Investigating the relationship between social media consumption and fear of crime: A partial analysis of mostly young adults. Computers in Human Behavior, 77, 158-168. http://dx.doi.org/10.1016/j.chb.2017.08.047

Shi, L. (2018). A neglected population: Media consumption, perceived risk, and fear of crime among international students. Journal of Interpersonal Violence, 36(5-6), 1-24. https://doi.org/10.1177/0886260518766428

Stockdale, L. A. & Coyne, S. M. (2020). Bored and online: Reasons for using social media, problematic social networking site use, and behavioral outcomes across the transition from adolescence to emerging adulthood. Journal of Adolescence, 79, 173-183. https://doi.org/10.1016/j.adolescence.2020.01.010

Dr. Hannah Roberts · April 25, 2024 ·

How To: Have Better Boundaries with Your Smartphone

“Almost everything will work again if you

unplug it for a few minutes,

including you.”

~Anne Lamott

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

Every Sunday morning, my iPhone sends me a notification reviewing my average screen time for the week (for some reason, I always get the message at exactly 9:13am). Some weeks I feel proud of the number. A lower screen time usually means that I had a productive week and that most of the time spent on my phone was used for school- or work-related reasons. Other weeks I’m not as proud. A decision to take a quick TikTok break may have turned into an hour-long escape from my responsibilities. Weeks like that make me feel guilty, that I should have never opened those apps to begin with. But phones aren’t necessarily a “bad thing.” The key factor is how you use your phone.

I’m not going to tell you to throw your phone in the garbage can. Not only is it unrealistic to quit your phone usage cold turkey, but it’s also one of the hardest ways to practice self-control related to screen-time (Brevers & Turel, 2019). Smartphones have become an essential component of modern life. They are an efficient way to communicate with friends, family, and even our employers. For college students who are away from home, smartphones may be one of the only ways we are able to check in with our loved ones. The convenience of apps like GPS, calendars, and mobile delivery services are incredibly valuable for the working individual. You may even be reading this blog post on a mobile device. But there are evidence-based ways to enjoy our phones in moderation, to mitigate the health risks that increase the more time we spend scrolling. It can be hard to say “no” to your phone, so here are some recommendations for creating a more healthy relationship with your cellular device.

Set Screen Time Goals

Be specific and realistic with how much time you want to spend on your phone. Account for what you typically do with your phone on a given day. Consider your current average screen time as a baseline. Based on a sample of college students, your daily screen time should be no more than 5 hours. From 5 hours onward, each successive hour spent on phone usage will increase the risk of depressive symptoms by 20% (Rosenthal et al., 2021). If your daily screen time tends to be more than 5 hours, take a look in your phone’s settings to see a breakdown of how frequently you use each app. This will help you identify some of the “problem areas” and will allow your goals to be more concrete. On Apple devices, you can click Settings > Screen Time > App Limits to determine how much time your phone will allow you to spend on a particular set of apps.

Regulate the Amount of Notifications You Receive per Day

Some apps may send too much spam, so it’s easy to turn notifications off for those specific cases, or delete those apps entirely. But what about messages that you don’t want to miss, like a text from Mom or an important update in the group chat? One study recommends a technique called batching, which is where your notifications appear at set times throughout the day. When notifications are scheduled to appear 3 times a day, phone users report higher levels of well-being compared to those who did not regulate their notifications and those who turned off all of their notifications. Unpredictable notifications can be distracting, while a long-term “Do Not Disturb” setting can actually increase anxiety through the fear of missing out (FOMO) (Fitz et al., 2019). To batch your notifications on an Apple device, go to Settings > Notifications > Scheduled Summary.

Limit Phone Usage Especially Before Sleep

The best time to start implementing these strategies is before your bedtime. Sleep is crucial for the regulation of our body and mind, but the use of our phones even an hour before we rest our eyes can disrupt this regulation. This is because the blue light emitted from phones slows the production of melatonin, a hormone involved in maintaining our circadian rhythm. If our circadian rhythm is disrupted, then we have a harder time falling and staying asleep, and we also feel more groggy and tired during the day (Cajochen et al., 2011). As screen time goes up, our sleep quality goes down. Over time, the worse our sleep becomes, the more likely we are to experience a number of negative health outcomes such as obesity, feelings of depression, and strokes (Christensen et al., 2016). While an eventual goal may be to cut phone usage well before we sleep, there are some ways to start smaller. You can reduce the blue light on Apple devices by going to Settings > Display & Brightness > Night Shift, which will make your screen have a warmer tone as the day gets darker. Another tip is to put your phone away before beginning your nighttime routine. This will allow you to direct all of your attention on your skincare, for example, without feeling distracted by your phone. Lastly, leave your phone out of reach while you sleep to reduce any temptations.

Spend Time with Your Friends Instead of Your Phone

This is not the same as interacting with your friends on social media platforms. When we feel the impulse to scroll on social media, it’s often because we feel bored, lonely, or want to suppress our FOMO. And these feelings arise out of a need for social and psychological stimulation. What’s ironic, though, is that when we resort to our smartphones to attempt to gain that stimulation, we effectively reject the stimulation that we would receive–and should be receiving–from in-person interactions (Gao et al., 2023). There’s a term for this process: phubbing. Phubbing is a portmanteau of the words “phone” and “snubbing”, referencing how a person will choose to focus on their phone rather than on the person they’re having a conversation with (Gao et al., 2023). But phubbing doesn’t give us the stimulation that we’re looking for. In fact, it damages our social relationships. Phubbing can lower the relationship quality of romantic couples by making partners feel excluded, ignored, and less intimate (Beukeboom & Pollmann, 2021). Our phones cannot be a substitute for healthy social interaction.

No phone setting this time; just make plans with your friends! You may have busy schedules with school or work, but just a quick lunch break or a walk around the park will help you feel socially connected. These activities can satisfy your needs and take up the time that you may have otherwise spent on your phone. Even if you bring your phone to a social event, you can still prioritize your friend group by watching videos or looking up information together on one device (Beukeboom & Pollmann, 2021).

We hope these tips give you a variety of options to tailor your phone usage to your individual lives. When you see that screen time report on Sunday morning, be proud of the work you’ve put in to find that healthy balance. Feel free to share some of your favorite strategies with us, we’d love to hear from you!

Have more questions or feel like you need therapy? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Beukeboom, C. J. & Pollmann, M. (2021). Partner phubbing: Why using your phone during interactions with your partner can be detrimental for your relationship. Computers in Human Behavior, 124, 1-11. https://doi.org/10.1016/j.chb.2021.106932

Brevers, D. & Turel, O. (2019). Strategies for self-controlling social media use: Classification and role in preventing social media addiction symptoms. Journal of Behavioral Addictions, 8(3), 554-563. https://doi.org/10.1556/2006.8.2019.49

Cajochen, C., Frey, S., Anders, D., Späti, J., Bues, M., Pross, A., Mager, R., Wirz-Justice, A., & Stefani, O. (2011). Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology, 110(5), 1432-1438. https://doi.org/10.1152/japplphysiol.00165.2011

Christensen, M. A., Bettencourt, L., Kaye, L., Moturu, S. T., Nguyen, K. T., Olgin, J. E., Pletcher, M. J., & Marcus, G. M. (2016). Direct measurements of smartphone screen-time: Relationships with demographics and sleep. PLoS ONE, 11(11), 1-14. https://doi.org/10.1371/journal.pone.0165331

Fitz, N., Kushlev, K., Jagannathan, R., Lewis, T., Paliwal, D., & Ariely, D. (2019). Batching smartphone notifications can improve well-being. Computers in Human Behavior, 101, 86-84. https://doi.org/10.1016/j.chb.2019.07.016

Gao, B., Liu, Y., Shen, Q., Fu, C., Li, W., & Li, X. (2023). Why cannot I stop phubbing? Boredom proneness and phubbing: A multiple mediation model. Psychology Research and Behavior Management, 16, 3727-3738. https://doi.org/10.2147/PRBM.S423371

Rosenthal, S. R., Zhou, J., & Booth, S. T. (2021). Association between mobile phone screen time and depressive symptoms among college students: A threshold effect. Human Behavior and Emerging Technologies, 3(3), 432-440. https://doi.org/10.1002/hbe2.256

Dr. Hannah Roberts · April 18, 2024 ·

Nature Therapy

“Those who contemplate the beauty of the earth

find reserves of strength

that will endure as long as life lasts.”

— Rachel Carson

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

In honor of Earth Day, we want to highlight one of the unique services we offer here at Thrive SLO: nature therapy. Is your home too distracting to hold a virtual therapy session? Do you feel most calm when you’re connecting with the trees and plants? Or maybe you haven’t gotten your steps in for the day. Nature therapy may be the perfect fit for you! Read on to learn more about the benefits of nature therapy and where to meet your therapist for your first outdoor session.

What is Nature Therapy?

If you’ve ever heard of the term “talk therapy,” nature therapy is essentially “walk and talk” therapy. Sometimes called eco-therapy or outdoor therapy, nature therapy allows you and your therapist to meet outside the walls of a typical office setting. You and your therapist will agree on a quiet, open space to meet, such as a park or a forest. Then, the two of you will spend the session working through any concerns you wish to discuss. Feel free to get up and stroll through the environment, or find a comfortable spot to take a breather. There are a number of ways to personalize your nature therapy experience to best suit your needs. Nature therapy can be used alongside a variety of evidence-based practices such as CBT and Gestalt therapy (Cooley et al., 2020). If you’re interested in being more involved with the environment, you may also want to look into horticultural therapy or wilderness therapy. Through nature therapy, you can work towards self-awareness while getting some fresh air and movement.

Why Nature Therapy?

Being in nature can help soothe the body and mind. One study found that undergraduate college students reported lower levels of stress and higher measures of well-being when they engaged in outdoor physical activity, including walking and hiking. By actively interacting with nature, college students can relieve themselves of the stress that they may experience as a result of their day-to-day responsibilities and commitments (Holt et al., 2019). Similarly, spending even just 30 minutes on “green” activities such as gardening or creating art from natural materials can help reduce symptoms of depression or anxiety and protect against future mental health concerns (Coventry et al., 2021). Nature provides a readily accessible form of self-care.

Nature therapy takes the calming effects of nature and combines it with the empowering qualities of therapy. Compared to a control group, those who participated in a walk and talk therapy intervention reported nearly twice as many positive outcomes, ranging from higher job satisfaction to lower rates of burnout (van den Berg & Beute, 2021). The natural environment can help separate yourself from the confines of your work environment. A distinct advantage of nature therapy is its ability to establish a more equitable relationship between therapists and clients. Rather than taking place in the therapist’s office, which may feel intimidating to new clients, both the therapist and the client work together to find an outdoor space for themselves (Cooley et al., 2020). Choosing a location not only fosters healthy communication between you and your therapist, but it’s also an opportunity to bond before you even meet in-person. The therapeutic relationship works best when both parties feel comfortable; spending time outdoors can help you better establish that comfort with your therapist.

Where Can I Meet My Therapist for a Nature Therapy Session?

San Luis Obispo is home to some beautiful outdoor areas that are ideal for a nature therapy session. Montaña de Oro has several great hiking trails to choose from, or you can sit right at the coastline and enjoy the sounds of the ocean. Morro Rock and Avila are some other notable locations to meet up for a beach walk. The Monarch Butterfly Grove in Pismo can feel lively when all of the monarch butterflies migrate to the tall trees during the winter season. The Bob Jones Trail and Meadow Park are great choices if you’re looking for a light walk on a paved trail, or if you want to ease your way into nature therapy. If your therapy sessions are virtual, remember that you can always sit outside for your therapy session or take your therapist along for a walk. Still not sure which place to visit? Reach out to one of our therapists for their recommendations. We can’t wait for you to enhance your therapy experience through the healing properties of nature.

Have more questions or feel like you need supportive therapy? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Cooley, S. J., Jones, C. R., Kurtz, A., & Robertson, N. (2020). ‘Into the Wild’: A meta-synthesis of talking therapy in natural outdoor spaces. Clinical Psychology Review, 77, 1-14. https://doi.org/10.1016/j.cpr.2020.101841

Coventry, P. A., Brown, J. V. E., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, P. C. L. (2021). Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM – Population Health, 16, 1-14. https://doi.org/10.1016/j.ssmph.2021.100934

Holt, E. W., Lombard, Q. K., Best, N., Smiley-Smith, S., & Quinn, J. E. (2019). Active and passive use of green space, health, and well-being amongst university students. International Journal of Environmental Research and Public Health, 16(3). https://doi.org/10.3390/ijerph16030424

van den Berg, A. E. & Beute, F. (2021). Walk it off! The effectiveness of walk and talk coaching in nature for individuals with burnout- and stress-related complaints. Journal of Environmental Psychology, 76, 1-11. https://doi.org/10.1016/j.jenvp.2021.101641