How to Prepare for Your First Therapy Session

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Everyone (who ever has therapy, anyway) has a first therapy session. So, how to make best use of that, and get things going most effectively? Dr. Tori Olds has advice:

Things to prepare

Questions that you should consider, and prepare answers to beforehand, include:

  • Why are you here? Not in any deep philosophical sense, but, what brought you to therapy?
  • What would you like to focus on? Chances are, you are paying a hefty hourly rate—so having considered this will allow you to get your money’s worth.
  • How will you know when you’ve met your goal? Note that this is really two questions in one, because first you need to identify your goal, and then you need to expand on it. If you woke up tomorrow and all your psychological problems were solved, how would you know? What would be different? What does it look like?

If you have a little time between now and your first session, journaling can help a lot.

Remember also that a first therapy session can also be like a mutual interview, to decide whether it’s a good match. Not every therapist is good at their job, and not every therapist will be good for you specifically. Sometimes, a therapist may be a mismatch through no fault of their own. Considering what those reasons might be can also be a good thing to think about in advance, to help find the best therapist for you in fewer tries!

For most on these ideas, enjoy:

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  • Why Diets Make Us Fat – by Dr. Sandra Aamodt

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s well-known that crash-dieting doesn’t work. Restrictive diets will achieve short-term weight loss, but it’ll come back later. In the long term, weight creeps slowly upwards. Why?

    Dr. Sandra Aamodt explores the science and sociology behind this phenomenon, and offers an evidence-based alternative.

    A lot of the book is given over to explanations of what is typically going wrong—that is the title of the book, after all. From metabolic starvation responses to genetics to the negative feedback loop of poor body image, there’s a lot to address.

    However, what alternative does she propose?

    The book takes us on a shift away from focusing on the numbers on the scale, and more on building consistent healthy habits. It might not feel like it if you desperately want to lose weight, but it’s better to have healthy habits at any weight, than to have a wreck of physical and mental health for the sake of a lower body mass.

    Dr. Aamodt lays out a plan for shifting perspectives, building health, and letting weight loss come by itself—as a side effect, not a goal.

    In fact, as she argues (in agreement with the best current science, science that we’ve covered before at 10almonds, for that matter), that over a certain age, people in the “overweight” category of BMI have a reduced mortality risk compared to those in the “healthy weight” category. It really underlines how there’s no point in making oneself miserably unhealthy with the end goal of having a lighter coffin—and getting it sooner.

    Bottom line: will this book make you hit those glossy-magazine weight goals by your next vacation? Quite possibly not, but it will set you up for actually healthier living, for life, at any weight.

    Click here to check out Why Diets Make Us Fat, and live healthier and better!

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  • Tourette’s Syndrome Treatment Options

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Is there anything special that might help someone with Tourette’s syndrome?❞

    There are of course a lot of different manifestations of Tourette’s syndrome, and some people’s tics may be far more problematic to themselves and/or others, while some may be quite mild and just something to work around.

    It’s an interesting topic for sure, so we’ll perhaps do a main feature (probably also covering the related-and-sometimes-overlapping OCD umbrella rather than making it hyperspecific to Tourette’s), but meanwhile, you might consider some of these options:

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  • Food for Thought – by Lorraine Perretta

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What are “brain foods”? If you think for a moment, you can probably list a few. What this book does is better.

    As well as providing the promised 50 recipes (which themselves are varied, good, and easy), Perretta explains the science of very many brain-healthy ingredients. Not just that, but also the science of a lot of brain-unhealthy ingredients. In the latter case, probably things you already knew to stay away from, but still, it’s a good reminder of one more reason why.

    Nor does she merely sort things into brain-healthy (or brain-unhealthy, or brain-neutral), but rather she gives lists of “this for memory” and “this against depression” and “this for cognition” and “this against stress” and so forth.

    Perhaps the greatest value of this book is in that; her clear explanations with science that’s simplified but not dumbed down. The recipes are definitely great too, though!

    Bottom line: if you’d like to eat more for brain health, this book will give you many ways of doing so

    Click here to check out Food for Thought, and upgrade your recipes!

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Related Posts

  • The 4 Bad Habits That Cause The Most Falls While Walking
  • Statistical Models vs. Front-Line Workers: Who Knows Best How to Spend Opioid Settlement Cash?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    MOBILE, Ala. — In this Gulf Coast city, addiction medicine doctor Stephen Loyd announced at a January event what he called “a game-changer” for state and local governments spending billions of dollars in opioid settlement funds.

    The money, which comes from companies accused of aggressively marketing and distributing prescription painkillers, is meant to tackle the addiction crisis.

    But “how do you know that the money you’re spending is going to get you the result that you need?” asked Loyd, who was once hooked on prescription opioids himself and has become a nationally known figure since Michael Keaton played a character partially based on him in the Hulu series “Dopesick.”

    Loyd provided an answer: Use statistical modeling and artificial intelligence to simulate the opioid crisis, predict which programs will save the most lives, and help local officials decide the best use of settlement dollars.

    Loyd serves as the unpaid co-chair of the Helios Alliance, a group that hosted the event and is seeking $1.5 million to create such a simulation for Alabama.

    The state is set to receive more than $500 million from opioid settlements over nearly two decades. It announced $8.5 million in grants to various community groups in early February.

    Loyd’s audience that gray January morning included big players in Mobile, many of whom have known one another since their school days: the speaker pro tempore of Alabama’s legislature, representatives from the city and the local sheriff’s office, leaders from the nearby Poarch Band of Creek Indians, and dozens of addiction treatment providers and advocates for preventing youth addiction.

    Many of them were excited by the proposal, saying this type of data and statistics-driven approach could reduce personal and political biases and ensure settlement dollars are directed efficiently over the next decade.

    But some advocates and treatment providers say they don’t need a simulation to tell them where the needs are. They see it daily, when they try — and often fail — to get people medications, housing, and other basic services. They worry allocating $1.5 million for Helios prioritizes Big Tech promises for future success while shortchanging the urgent needs of people on the front lines today.

    “Data does not save lives. Numbers on a computer do not save lives,” said Lisa Teggart, who is in recovery and runs two sober living homes in Mobile. “I’m a person in the trenches,” she said after attending the Helios event. “We don’t have a clean-needle program. We don’t have enough treatment. … And it’s like, when is the money going to get to them?”

    The debate over whether to invest in technology or boots on the ground is likely to reverberate widely, as the Helios Alliance is in discussions to build similar models for other states, including West Virginia and Tennessee, where Loyd lives and leads the Opioid Abatement Council.

    New Predictive Promise?

    The Helios Alliance comprises nine nonprofit and for-profit organizations, with missions ranging from addiction treatment and mathematical modeling to artificial intelligence and marketing. As of mid-February, the alliance had received $750,000 to build its model for Alabama.

    The largest chunk — $500,000 — came from the Poarch Band of Creek Indians, whose tribal council voted unanimously to spend most of its opioid settlement dollars to date on the Helios initiative. A state agency chipped in an additional $250,000. Ten Alabama cities and some private foundations are considering investing as well.

    Stephen McNair, director of external affairs for Mobile, said the city has an obligation to use its settlement funds “in a way that is going to do the most good.” He hopes Helios will indicate how to do that, “instead of simply guessing.”

    Rayford Etherton, a former attorney and consultant from Mobile who created the Helios Alliance, said he is confident his team can “predict the likely success or failure of programs before a dollar is spent.”

    The Helios website features a similarly bold tagline: “Going Beyond Results to Predict Them.”

    To do this, the alliance uses system dynamics, a mathematical modeling technique developed at the Massachusetts Institute of Technology in the 1950s. The Helios model takes in local and national data about addiction services and the drug supply. Then it simulates the effects different policies or spending decisions can have on overdose deaths and addiction rates. New data can be added regularly and new simulations run anytime. The alliance uses that information to produce reports and recommendations.

    Etherton said it can help officials compare the impact of various approaches and identify unintended consequences. For example, would it save more lives to invest in housing or treatment? Will increasing police seizures of fentanyl decrease the number of people using it or will people switch to different substances?

    And yet, Etherton cautioned, the model is “not a crystal ball.” Data is often incomplete, and the real world can throw curveballs.

    Another limitation is that while Helios can suggest general strategies that might be most fruitful, it typically can’t predict, for instance, which of two rehab centers will be more effective. That decision would ultimately come down to individuals in charge of awarding contracts.

    Mathematical Models vs. On-the-Ground Experts

    To some people, what Helios is proposing sounds similar to a cheaper approach that 39 states — including Alabama — already have in place: opioid settlement councils that provide insights on how to best use the money. These are groups of people with expertise ranging from addiction medicine and law enforcement to social services and personal experience using drugs.

    Even in places without formal councils, treatment providers and recovery advocates say they can perform a similar function. Half a dozen advocates in Mobile told KFF Health News the city’s top need is low-cost housing for people who want to stop using drugs.

    “I wonder how much the results” from the Helios model “are going to look like what people on the ground doing this work have been saying for years,” said Chance Shaw, director of prevention for AIDS Alabama South and a person in recovery from opioid use disorder.

    But Loyd, the co-chair of the Helios board, sees the simulation platform as augmenting the work of opioid settlement councils, like the one he leads in Tennessee.

    Members of his council have been trying to decide how much money to invest in prevention efforts versus treatment, “but we just kind of look at it, and we guessed,” he said — the way it’s been done for decades. “I want to know specifically where to put the money and what I can expect from outcomes.”

    Jagpreet Chhatwal, an expert in mathematical modeling who directs the Institute for Technology Assessment at Massachusetts General Hospital, said models can reduce the risk of individual biases and blind spots shaping decisions.

    If the inputs and assumptions used to build the model are transparent, there’s an opportunity to instill greater trust in the distribution of this money, said Chhatwal, who is not affiliated with Helios. Yet if the model is proprietary — as Helios’ marketing materials suggest its product will be — that could erode public trust, he said.

    Etherton, of the Helios Alliance, told KFF Health News, “Everything we do will be available publicly for anyone who wants to look at it.”

    Urgent Needs vs. Long-Term Goals

    Helios’ pitch sounds simple: a small upfront cost to ensure sound future decision-making. “Spend 5% so you get the biggest impact with the other 95%,” Etherton said.

    To some people working in treatment and recovery, however, the upfront cost represents not just dollars, but opportunities lost for immediate help, be it someone who couldn’t find an open bed or get a ride to the pharmacy.

    “The urgency of being able to address those individual needs is vital,” said Pamela Sagness, executive director of the North Dakota Behavioral Health Division.

    Her department recently awarded $7 million in opioid settlement funds to programs that provide mental health and addiction treatment, housing, and syringe service programs because that’s what residents have been demanding, she said. An additional $52 million in grant requests — including an application from the Helios Alliance — went unfunded.

    Back in Mobile, advocates say they see the need for investment in direct services daily. More than 1,000 people visit the office of the nonprofit People Engaged in Recovery each month for recovery meetings, social events, and help connecting to social services. Yet the facility can’t afford to stock naloxone, a medication that can rapidly reverse overdoses.

    At the two recovery homes that Mobile resident Teggart runs, people can live in a drug-free space at a low cost. She manages 18 beds but said there’s enough demand to fill 100.

    Hannah Seale felt lucky to land one of those spots after leaving Mobile County jail last November.

    “All I had with me was one bag of clothes and some laundry detergent and one pair of shoes,” Seale said.

    Since arriving, she’s gotten her driver’s license, applied for food stamps, and attended intensive treatment. In late January, she was working two jobs and reconnecting with her 4- and 7-year-old daughters.

    After 17 years of drug use, the recovery home “is the one that’s worked for me,” she said.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • This Naked Mind – by Annie Grace

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    We’ve all read about the many, many, dangers of drinking. We’ve also probably all read about how to make the change to not drinking. Put things out of sight, tell your friends, have this rule, have this excuse (for not drinking) ready to give to people who challenge you, consider a support group, and so on.

    What Annie Grace offers in this #1 bestseller is different:

    A blend of mostly psychology and sociology, to examine the “liminal thinking” stages that funnel us to drink in the first place… and where that leads, and how to clamber back out of the pitcher plant we weren’t necessarily aware we were sliding into.

    While she kicks off citing Jung, from a psychological perspective more of this book is CBTish, as it pertains a lot to examining the process of:

    • belief—held and defended, based on the…
    • conclusion—drawn, often irrationally, from the…
    • experience—that we had upon acting on an…
    • observation—often mistaking an illusion for the underlying…
    • reality

    …and how we can and often do go wrong at each step, and how little of the previous steps we can perceive at any given time.

    What does this mean for managing/treating alcoholism or a tendency towards alchoholism?

    It means interrupting those processes in a careful, surgically precise fashion, so that suddenly… The thing has no more power over us.

    Whether you or a loved one struggle with a tendency to addiction (any addiction, actually, the advice goes the same), or are just curious about the wider factors at hand in the epidemiology of addiction, this book is for you.

    Get a copy of “This Naked Mind” from Amazon today!

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  • 10 Ways To Delay Aging

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    This is Dr. Colin Rose; he is a Senior Associate of the Royal Society of Medicine. He’s also a main contributor to EduScience, a programme funded by the E.U. which is designed to enhance the teaching and learning of science in schools in Europe.

    His most recent work has been about aging—and how to delay it. We also reviewed his latest book, here:

    Delay Ageing – by Dr. Colin Rose

    So, what does he want us to know? The key lies in his compilation of ten ways in which we age on a cellular level, and what we can to do slow each one of those:

    Damage to DNA accumulates

    While DNA can get damaged without any external stimulus to cause that, there are a lot of modifiable factors that we can do to reduce DNA damage. The list is easy: if it causes cancer, it causes aging.

    Thus, check out: Stop Cancer 20 Years Ago

    Cells become senescent

    Our cells are replaced all the time; some sooner than others, but all of them at some point. The problem occurs when cells are outliving their usefulness. If a cell becomes completely immortal, that is cancer, but happily most don’t. Nevertheless, having senescent (aging) cells in the body means that those senescent cells are what get copied forwards by mitosis, and our DNA becomes like a photocopy of a tattered old photocopy of a tattered old photocopy. Which, needless to say, is not good for our health. So, the best thing to do is to kill them earlier:

    Yes, really: Fisetin: The Anti-Aging Assassin

    Mitochondria become dysfunctional

    Without properly functional mitochondria, no living human cell can do its job properly.

    Options: 7 Ways To Boost Mitochondrial Health To Fight Disease

    Beneficial genes are switched off, harmful genes are on

    It’s easy to think of our genes as being immutable, but epigenetics means that our environment (amongst other factors) can mean that our gene expression changes.

    Imagine it this way: your genes are a set of instructions for your body. However, your body will act or not on those instructions, depending on other factors. Hormones often play a big part in this; for example sex hormones tell the body which set of genetic instructions to read (and thus what kind of body to build/rebuild), and cortisol or oxytocin can tell the body which set of contingency plans to activate or suppress (respectively). A milder example is gray hair; genes have the program for it, but many other factors inform the body when, if, and how to do it.

    Of more concern when it comes to aging is what goes on with more critical systems, such as the brain, in which the aforementioned DNA damage can cause unhelpful instructions to get interpreted, resulting in epigenetic changes that in turn facilitate age-related degeneration.

    As to what can be done, see : Klotho: Unzipping The Genes Of Aging?

    Stem cells become exhausted

    Stem cells can become different kinds of cells, and thus they’re very useful for maintaining a healthy body. However, they get depleted with age. We can slow down the rate of loss, though; for example, intermittent fasting can help:

    Per Dr. Li’s 5 Ways To Beat Cancer (And Other Diseases)

    And for more detail, see:

    Doctor’s Tip: Regeneration (stem cells) — one of your body’s five defense systems

    (complete with lists of foods to eat or avoid for stem cell health)

    Cells fail to communicate properly

    Cells need to talk to each other constantly, to continue doing their jobs. We are one big organism, after all, and not a haphazard colony of the countless cells that constitute such. However, cell signalling gets worse with age, which in turn precipitates others age-related problems. Fortunately, there are nutrients that can improve cellular communication.

    For example: PS, We Love You ← this is about phosphatidylserine, also called “PS”

    Telomeres become shorter

    These protective caps on our DNA suffer the wear-and-tear so that our DNA doesn’t have to. However, as they get shorter, the DNA can start suffering damage. For this reason, telomere length is considered one of the most “Gold Standard” markers of cellular aging.

    Here’s what can be done for that: The Stress Prescription (Against Aging!)

    The body fails to sense nutritional intake properly

    This is mostly about insulin signalling (though problems can occur in other systems too, but we only have so much room here), so it’s important to take care of that.

    See: Turn Back The Clock On Insulin Resistance

    Proteins accumulate errors

    This is due to DNA damage, of course, but there are specific things that can reduce protein error accumulation; see for example:

    A quick fix – preventing protein errors extends lifespan

    See also: Rapamycin Can Slow Aging By 20% (But Watch Out)

    The microbiome becomes unbalanced

    We at 10almonds often mention that gut health affects pretty much every other kind of health, and it’s true for aging as well. So, take care of that microbiome!

    Here’s a primer: Gut Health 101

    Want to know more about delaying aging beyond the cellular level?

    Check out: Age & Aging: What Can (And Can’t) We Do About It?

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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