Sara Stanizai
What is Trauma-Informed Therapy?

The phrase “trauma-informed” is being thrown around all over the internet, but what does it actually mean?

Being trauma-informed goes beyond simply acknowledging the existence of trauma and its effects on mental health. Trauma-informed therapy is an actual approach to care that revolves around specific core principles. What a skilled therapist does with those principles, and how they implement them in the therapy room, will vary.

How we generate trust, safety, choice, collaboration and empowerment for our clients depends on what you have experienced in the past and what you might need now. (It’s those. Those are the principles.) This involves a deliberate and thoughtful approach to therapy that influences every choice we make as a therapist, both in session and when setting up our practice.

If you’re seeking therapy or if you’re a therapist yourself, it’s crucial to understand this concept so that you know how therapy works — and if it’s working for you.

What is Trauma-Informed Therapy?
Nik Stancil
"Therapy never worked for me": CBT isn't enough ...

Most of my clients have been to therapy before. Many have tried therapy several times over their life, but they never felt it was that helpful or they found it difficult to find a therapist who was a good fit. There are plenty of reasons why this might be the case, and this post aims to explore one of the main offenders: a very common type of therapy practiced is CBT, and using CBT alone may not be a great choice for neurodivergent brains. 

"Therapy never worked for me": CBT isn't enough for neurodivergent clients seeking long-term healing
trauma
Nik Stancil
Therapy Tools for Processing Childhood Trauma

No matter how hard parents work to offer the “perfect” childhood, traumatic events are all-too-skilled at finding their way into our life experience, like speed bumps in our path. And maybe they aren’t just bumps… maybe they feel like giant, icy mountains that we will never be able to scale or summit.

Trauma from our childhood can linger and have damaging effects on our adult lives, whether that effect is great or small. Addressing and healing from that trauma is often an essential step towards living a full, functional life as an adult.

Therapy Tools for Processing Childhood Trauma
Sara Stanizai
Benefits of Choosing a Neurodivergent Therapist

When it comes to your mental health, the importance of finding the right therapist cannot be overstated. Finding someone who gets your life and empathizes with your goals can be tricky if your life doesn’t look mainstream, which is the case for most of our neurodivergent clients. Plus, you deserve excellent clinical care! A shortcut to finding a therapist that is a great fit is looking for neurodivergent affirming therapists, who are often therapists who are neurodivergent themselves. Neurodivergent therapists bring a unique perspective to the therapeutic relationship, offering a myriad of benefits for both neurodivergent and neurotypical clients.

Benefits of Choosing a Neurodivergent Therapist
Sara Stanizai
Embracing Self-Discovery in Neurodiversity

Getting to know yourself and learning how your brain works can be a tricky journey, especially when it comes to neurodivergent experiences like ADHD. There is so much information online, but it’s hard to tell what’s a trustworthy source, and some sources seem to directly contradict others, making it quickly overwhelming. If you find yourself wondering, "How do I know if I have ADHD? Do I need to see a professional or can I diagnose myself?" this post is for you, written from a neurodiversity-affirming perspective.

Embracing Self-Discovery in Neurodiversity

therapy

Why Do I Feel Anxious For No Reason?

Why Do I Feel Anxious For No Reason?

If you notice you keep telling yourself what you “should be doing” to manage your mental health, take an honest inventory of what you’re actually doing. Many times, people say they are “working on it” but can’t name one or two things they are actually doing. This is like taking a day off but spending it worried about work: It’s not really rest!

Try a few of the things on this list, or come up with your own. There isn’t a right or wrong way, it’s just the way that works for you. But if you’re running out of ideas, talking to a trained mental health professional can help.

5 Signs You Have a Trauma Bond

5 Signs You Have a Trauma Bond

It just doesn’t seem right for the words trauma and bond to be linked. To bond with someone is a good thing, right? Quite often, it is. In fact, it can be one of the best things we have ever experienced. So, to be clear, “trauma bonding” is not about connecting and healing with someone over shared traumas. A trauma bond is something that happens to someone trapped in an abusive relationship.

This is not rare. About 40 percent of women and 10 percent of men report being victimized by intimate partner violence. The keyword there is “report.” Many more examples are kept quiet due to shame or guilt. Let’s take a closer look.

5 Reasons People Report Being Happier After Divorce

5 Reasons People Report Being Happier After Divorce

File this under: Who’s going to tell them?

The romanticizing of life-long marriages has actually had a detrimental effect on relationships.

We have started to see a backlash against longevity as the ultimate factor of successful relationships and marriages. Marriage itself is of course a nuanced, complex arrangement - but you wouldn’t know that if you looked at social and other media around this multi billion dollar industry.

Of course, long term monogamous relationships are a beautiful thing! (TBH if I wasn’t a therapist, I would be a wedding and event planner. Seriously, I love weddings.)

But focusing on longevity ignores all the other factors that go into a successful relationship.

Things like evolving with your partner, or allowing space for them to change, the impact of financial stress, raising children, isolation from friends and family, and many other experiences are often ignored in the phrase “til death do you part.”

Sometimes, the kindest thing you can do is agree to end a relationship or a marriage amicably.

This is true for people of all genders. However, because of patriarchal cultural norms and the institutional barriers for women, we are often most disadvantaged when it comes to considering ending a marriage.

Of course, anyone who has been through a divorce will often say they stayed longer than they should have. There is pressure on everyone from social, legal, financial, and even religious aspects.

And while media often shows men finding relief after “escaping the bear trap” of a bad marriage, and casts women in a desperate, “washed-up” light, research continues to show that women often report being happier after divorce.

A 2013 survey conducted by London’s Kingston University said the majority of women were happier than they had ever been after divorcing. Another survey by Carphone Warehouse said 35% of women were less stressed after divorce compared to 17% of men.

Here are five reasons why women in particular report being happier after divorce.

Perfectionism is Not Polite

Perfectionism is Not Polite

It’s natural and a sign of high self esteem to want to improve yourself. The main difference between wanting to do better and wanting to do the BEST is how you view mistakes, shortcomings, or flaws. The person striving for improvement sees their mistakes as a natural part of the process, not as a sign of failure. The perfectionist sees their flaws as cancelling out any good they have done.

The pandemic has burdened a lot of our social circles from seeing each other as often as we did in the past.

This may not be the popular opinion, but a lot of us are fine with that. For many people, less emphasis on socializing has been a relief.

Introverts, people with social anxiety, busy parents, people paying down credit card debt. A bunch of us were glad to not have to look for parking every weekend.

However, you may have been feeling lonely and isolated this whole time. And it may not be just because of the pandemic. Perhaps something deeper is at play?

If you spend so long coming up with the right thing to say that you delay interacting with anyone, your problem could actually be perfectionism. This, in fact, is great news!

While we can’t control the ebbs and flows of the world outside, we can always control how we choose to face it. Let’s talk about why overcoming your perfectionism could be the key to several ongoing problems in your life.

How to Get Through the Day When You're Depressed

How to Get Through the Day When You're Depressed

If you have lived with depression for any amount of time, you know the frustrating and exhausting experience of acting like your usual self. Basic tasks take all your energy. You’re irritable, disinterested, and moody. But people seem to only want the “normal” version of you, so you keep this struggle to yourself.

Inside, you can hardly remember the last time you were that person.

Unfortunately, we can’t pause the outside world so we can calm our inner world. Solutions like therapy and medication can be successful, but they take time to work.

Instead of waiting around for your depression to disappear, buy yourself some time by practicing strategies that help you get through the day.

Anxiety After Social Distancing

Anxiety After Social Distancing

It’s OK if you’re not ready to “go back to how things were.”

As the weather warms up for summer and COVID fatigue reduces public inhibitions, many places are returning to “normal”: Kicking masks, social distancing, and isolation to the curb.

If you spent the past two years carefully avoiding face-to-face interactions with people outside your bubble, it can be pretty jarring.

You may be thinking, “What did I use to wear to work?” or “Were awkward silences after someone finishes speaking this long before?”

You might be painfully aware of people sharing drinks while watching your favorite re-runs.

And heaven help the person who coughs in public.

You’ve adjusted to an almost always virtual world, so returning to an in-person world can be anxiety-inducing.

Fret not—you’re not alone, and there are things you can do to make the transition easier.

What Our Friend Break-Ups Can Teach Us

What Our Friend Break-Ups Can Teach Us

Platonic relationships can teach us just as much (if not more) about ourselves than romantic or other types of relationships.

If you’ve been through a friend break-up, you know how impactful it can be.

Why do we break up with friends, and what can we learn from the experience? As it turns out, you can glean lots of information about yourself through your friend break-ups.

Can You Be Co-Dependent with Your Therapist?

Can You Be Co-Dependent with Your Therapist?

Codependency is a relationship dynamic where an unhealthy reliance on each other keeps two or more people locked in a repeating dysfunctional pattern.

I often say therapy should be the only one-sided relationship you have! Therapists put their personal needs aside to make a safe space for you to practice relating to people in a more balanced way.

It can be possible to transfer the same dysfunctional patterns onto your relationship with your therapist. Here are four signs that might be happening.

Self-Sabotage: What to Do When Your Own Worst Enemy Is You?

Self-Sabotage: What to Do When Your Own Worst Enemy Is You?

Do you ever feel like despite knowing and wanting to do the best, you still make bad decisions? Maybe you keep seeing that same casual “friend” who hits you up with the “WYD?” text, even when the relationship is still toxic. Perhaps you repeatedly stay up late on a work night scrolling through TikTok videos, even when you know that you’ll be exhausted the next day.

In the words of icon Hannah Montana, everybody makes mistakes — it’s natural and human of us to do so. But when you cross the line between a one-off mistake and repeatedly making bad choices, you may be entering self-sabotage territory.

Aggression Toward Women Doesn't Discriminate

Aggression Toward Women Doesn't Discriminate

When it comes to aggression against women, there are no qualifiers that determine who is going to experience it. Harm takes on the full spectrum, from famous women in powerful positions to the most disenfranchised, including trans women of color.

Alexandria Ocasio-Cortez, a U.S. Democratic Representative of New York and youngest woman to ever serve in Congress, was simply walking up the steps of the Capitol to cast a vote when she was accosted, bullied, and verbally attacked by Congressman Yoho, who didn’t agree with her political views. AOC had to defend herself multiple times in front of Congress after Yoho denied the charges, despite reporters overhearing Yoho say aggressive slurs about her.

Megan Thee Stallion is a rapper and songwriter whose latest smash hit, WAP, broke music records by debuting as No. 1 on both the streaming and digital sale charts, with over 93 million U.S. streams and 125,000 downloads in the first week of its release. But current headlines are focused on questioning the legitimacy of her recounting being shot in the foot by rapper Tory Lanez. Despite video footage of the incident and her various messages on social media discussing how she was coping with the trauma, Megan Thee Stallion resorted to sharing graphic photos of her foot post-surgery after followers said they didn’t believe her.

Eden the Doll, Jaslene White Rose, and Joslyn Flawless were recently robbed, attacked, and physically assaulted in Hollywood by Carlton Callaway, Davion Williams, and Willie Walker while Steven Hurtado recorded evidence to ridicule later, all as onlookers pointed, laughed, and encouraged further violence. Two arrests have since been made. The footage itself, however, reflects the sentiment that violence against women is not only allowed, but celebrated. Anyone who has been made complicit in their own violation instantly recognized the insidious terrorism of a perpetrator holding someone’s hand while forcing her to find her friends to be further victimized.

These stories are only the tip of the iceberg. Millions of people endure this violence and aggression from men and carry their own unsung stories. From the #metoo movement to the sickening number of un-publicized deaths of trans women, aggression toward women is not a small issue. But it’s the small things that make it an ongoing issue.

How Long Before Therapy Starts Working?

How Long Before Therapy Starts Working?

Finally getting to speak to someone when you’ve been thinking about issues for weeks, months, or years can be a powerful relief.

It might also be uncomfortable, awkward, and nerve-wracking. It takes courage to admit that aspects of your life could be better. It takes courage to seek out help and admit some of the things you’re not proud of.

For some clients, the first appointment is the worst part. What do I say? Where do I start? What if they’re weird?

But if you’ve found the right therapist, you will feel better by the end of your first session.

After that initial relief wears off, however, you might think that therapy has stalled out. This is especially true for folks who tend to avoid uncomfortable feelings.

Once you have gotten your first few insights and perhaps solved a problem or two -- you might think you’re done. It will be tempting to take a break from therapy, or schedule “check-ins” when you’re stressed.

Of course, you can do that. There’s no rule that says you have to come to therapy every week. But you might be missing out on some of the best parts of therapy if you do.

The Coronavirus Pandemic is Kicking Your Anxiety into Overdrive

The Coronavirus Pandemic is Kicking Your Anxiety into Overdrive

Your routines have been turned upside down, and no one seems to have helpful information. Think about how you usually respond to change. Do you resist it? Lean into it? Insist on keeping things the way they were as long as possible? Or abandon anything familiar and wing it? Your response is this reality is just like that, times 100.

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What is Impostor Syndrome and How Does it Affect People Like Me?

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What is Impostor Syndrome and How Does it Affect People Like Me?

Impostor Syndrome or Impostor Phenomenon s a term coined by Pauline Clance in 1978, based on her research studies of high-achieving women in university settings. It is characterized by people of all genders who are successful by reasonable external measures but have not internalized this success. Instead, they report that their success was gained either by accident, an oversight by others, or that they are generally a fraud, waiting to be found out.

While it was originally researched among college women, newer research suggests that it is experienced across the board. Which makes sense - people of all genders experience specific societal expectations, and struggle with self-image.

One of our specialties is working with high-functioning anxiety, perfectionism, and impostor syndrome, particularly in bicultural, first-generation, and immigrant Americans. There is a great deal of impostor syndrome in people who are acculturating to mainstream American culture. It’s exacerbated by the tendency that these folks are often acculturating at a rate faster than their families of origin, so people often don’t have the same “back-up” and reinforcement from their families. In this way, they may feel like they are unintentionally “leaving their families behind.”

One of the side effects of balancing your family's values and expectations with your own, is that people often feel like a failure by one set of standards (their family's), despite being successful by another set of measures (mainstream culture). And their own values are caught somewhere in the middle.

When your primary support system (your family) doesn’t know how to validate your success, you can start to believe it doesn’t count. Many bicultural people feel that their families don’t understand their work, their lifestyle, or some aspect of their identity. Compliments can feel stale or superficial. Or you might just stop sharing good news altogether because the response is disappointing.

There are other effects of impostor syndrome as well. It can cause people to hold themselves back from their goals, it can cause social and relational isolation, and can exacerbate existing symptoms of anxiety or depression. There is that self-fulfilling prophecy of not believing you are worthy of advancement, so people stop offering you opportunities, thus reinforcing your feelings of inadequacy.

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How to Find a Therapist

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How to Find a Therapist

Even if you have the resources of time, money, and energy.

And you know what questions to ask.

And your social anxiety/depression/phone dysphoria/stress/overwhelm isn’t getting in the way — it can be really hard to find a therapist.

According to a 2018 study by Mental Health America, California ranks 24th in the nation in terms of prevalence of mental health issues and correlated access to care.

Let's say you've tried everything else. You've spoken to friends and family. You've tried making changes in your habits. You've read every book, or at least every online article about your issue. And you've decided it's time for more individualized, professional help.

You may be completely willing to give therapy a try, but there’s one pressing question: how do you find a therapist?

With so many options, it almost seems too daunting to even try to find one. Fortunately, when you break it down, you can easily find a therapist and get the help you need.

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How to Forge Your Own Path When You Feel Left Behind by Your Peers

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How to Forge Your Own Path When You Feel Left Behind by Your Peers

Does it feel like no matter what you do, you aren’t accomplishing as much as your peers?

If you’re feeling left behind, you aren’t alone. It’s common for everyone to experience this mindset from time to time, especially young people. Early adulthood is a time when many people are exploring their place in the world.

What we don't hear about as often, are the people who later in life are changing careers, exploring their sexuality, or moving to a new city -- without it being framed as a gimmick, an anomaly, or some Under the Tuscan Sun BS.

The truth is, any choice you make deliberately is the right choice for you.

Why Can't I Stop Procrastinating?

Why Can't I Stop Procrastinating?

Everyone has a hard time focusing occasionally. There are often legitimate reasons that underlie chronic procrastination.

For many people, it’s easy to chalk up procrastination to laziness. In reality, those who procrastinate often aren’t lazy at all. Instead, there are merely other problems that get in the way of completing tasks in a timely fashion. One way to figure out what causes your procrastination is to pay attention to the thoughts and feelings that come up when you avoid a task.

Tips for Managing Social Anxiety Before, During, and After an Event

Tips for Managing Social Anxiety Before, During, and After an Event

We’ve all been there. You agreed to make plans (showing up for a birthday party, scheduling a meeting with your supervisor, attending an extended family event) and you’re totally dreading it.

Your introverted, anxious, or depressed side is regretting your recent optimism. “WTF was I thinking?”

You look for a way to bail, but then, you don’t want to seem like a flake.

So, despite the pressure to flee building in your chest, you psych yourself up and leave the house. Then, even though things seem to be going fine, panic starts to rise in the back of your mind. 

Social anxiety is a real thing.

Even people who seem to be confident, popular, and generally have their shit together, can have anxiety in social situations. Often, it's those people who have it the worst. Acting like socializing is a breeze is often a way to overcompensate for feelings of inadequacy or insecurity. Everyone feels this way occasionally, but it can be really exhausting and overwhelming when you feel like this all the time. 

What Your Therapist's Fee Says About Them

What Your Therapist's Fee Says About Them

If you can’t afford groceries because of your therapy bills, you’re seeing the wrong therapist.

I don’t care how much you like them, how chunky their jewelry is, or how hip their eyeglass frames are. If therapy is taking away too much from other parts of your life, you’re going to hate the process.

But therapy should be a little bit uncomfortable for you as the client.

An exchange of resources - time, money, energy - helps you both be accountable to the process. But what’s a fair price for that work?

A good therapist should be able to answer that question.

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Feeling Like a Fraud? How to Identify Impostor Syndrome

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Feeling Like a Fraud? How to Identify Impostor Syndrome

Many people can be socially awkward from time to time. It’s normal to experience periods of self-doubt. It’s natural (and healthy!) to second guess ourselves sometimes, too.

The important thing about impostor syndrome (rather than just regular anxiety or self-esteem issues) is that despite fears of being inadequate, you are wholly qualified to be doing what you’re doing.

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What if You Made Friends with Your Depression?

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What if You Made Friends with Your Depression?

If you’ve been living with depression, you have probably tried everything to get rid of it.

It’s not as easy as just “cheering up” or “focusing on the positive,” is it? Well-meaning friends and family love giving this advice, but obviously if you could, you would have by now! Instead, you’ve tried distracting yourself by trying to constantly have fun, avoiding uncomfortable situations and focusing on anything that could be considered “self-care” (whatever that means), or just giving in and staying in bed, hoping it would clear up.

Sometimes that works! But inevitably, it comes back. Then you’re not only depressed, but frustrated that you’ve “let” depression take over again, which makes you even more depressed, irritable, and exhausted.

It’s totally normal to avoid things that make us feel uncomfortable. Whether it’s physical pain like a toothache, or something hitting us in our emotional gut, like a bill we can’t afford to pay. For some, if left unchecked, this can lead to even more depression. Avoidance and procrastination can tend to make things worse, despite the fact that they are usually just coping mechanisms for situations that are overwhelming or feel out of our control.

Convenient to Long Beach and Seal Beach at:

4510 E Pacific Coast Hwy, #540, Long Beach, CA 90804

contact@prospecttherapy.com | (562) 704-4736