​by Liza Hinchey, LLPC, NCC

Liza Hinchey is a Limited Licensed Professional Counselor (LLPC) in private practice at Trinity Family Counseling Center. Liza completed dual Master’s degrees in Clinical Mental Health Counseling and Art Therapy from Wayne State University, and works with individuals, families, and groups across a range of presenting issues.

Whether you have relatively few complaints regarding your childhood, or some more serious concerns you’d like to work through, choosing to care for yourself by going to counseling can offer you the chance to adjust these long-term patterns of thought and behavior that have lingered from your formative years.
 
Because of this, it is often said that therapy gives you the opportunity to “re-parent” yourself. What we experience and learn as children inevitably shapes us as we grow, but if you aren’t happy with the results, you do have the power to change them. With many of my clients, I work on helping them rework unhelpful beliefs about themselves and behaviors that no longer serve them, to create new patterns that get them the life they want.
 
Thinking of this in terms of “re-parenting” often brings an increased sense of self-compassion to the counseling process. For example, imagine you could speak to the child version of you. How would you treat that child? I’m guessing you’d probably be supportive, encouraging, and loving. It can be quite illuminating to compare this imagined interaction with how we may be treating ourselves as adults.

Do you berate yourself when you make a mistake, make negative comments about yourself when you look in the mirror, feel you aren’t ‘good enough’?
 
If so, try becoming aware of these thoughts when they occur, and thinking about what you’d say if you were your own parent for a moment. How would what you say to yourself change?

by Liza Hinchey, LLPC

Liza Hinchey is a Limited Licensed Professional Counselor (LLPC) in private practice at Trinity Family Counseling Center. Liza completed dual Master’s degrees in Clinical Mental Health Counseling and Art Therapy from Wayne State University, and works with individuals, families, and groups across a range of presenting issues.

Neuroplasticity refers to the brain’s ability to change over the course of our lives, and is one of the most helpful concepts to grasp in order to understand how therapy works.
 
Imagine your current ways of thinking as paths in the woods. Whenever a certain belief about yourself or the world originated, that pathway was not yet worn in—but after years of “walking” that path, the ground became worn and easy to travel. Our brains create many paths like this throughout our lives, for better or worse. Sometimes the beliefs that created a path are rooted in self-compassion—but at other times they might involve self-doubt or self-hatred.
 
In these cases, we can take advantage of the brain’s ability to forge new pathways and create healthier ways of thinking. Starting a new path with a more helpful thought process isn’t always easy at first. It’s most likely covered in brambles, complicated by tree branches, and full of confusing twists and turns. 
 
But, the more you practice walking this new path, the more your footsteps will wear a clear trail through the woods. And by practicing walking on the new path, the old pathways (of self-hate, insecurity, shame, etc.) will start to fade as the brambles creep back and the forest swallows them up again. You might come across one of them again one day. You might even start to walk down it. But it will be weaker now, while your new pathways of self-love will be strong and clear.

by Liza Hinchey, LLPC

Liza Hinchey is a Limited Licensed Professional Counselor (LLPC) in private practice at Trinity Family Counseling Center. Liza completed dual Master’s degrees in Clinical Mental Health Counseling and Art Therapy from Wayne State University, and works with individuals, families, and groups across a range of presenting issues.

We all go through our lives with a certain framework to our thoughts and feelings - a lens of underlying beliefs that, whether noticed or not, colors our every experience.

Sometimes these beliefs come from our family of origin, a spouse or partner, our successes, or our failures. And for many people seeking counseling and better methods to improve their well-being, some of these beliefs may no longer be serving them. Perhaps a person or situation left you with the internalized sense that you are inadequate, that you can’t do something, that you are undeserving in some way. Whether the origin of that belief is still present in your life or not, the good news is, that unhelpful belief is now yours.
 
And why would that be good news? Because it is internalized--you are the one with the power to change it! It no longer belongs to someone else’s words, or to the circumstances that left you with painful emotions. By becoming aware of and defining the underlying beliefs that are no longer serving you, you give yourself the power to change them.

With some dedication and faith in this new power of yours, “I am unworthy” can become “I am enough.” Fear of judgment can become peace of mind, and self-doubt can become an organic and naturally blossoming sense of self-confidence. Imagine what radically new and different colors you would see looking through that lens.

by Liza Hinchey, LLPC

Liza Hinchey is a Limited Licensed Professional Counselor (LLPC) in private practice at Trinity Family Counseling Center. Liza completed dual Master’s degrees in Clinical Mental Health Counseling and Art Therapy from Wayne State University, and works with individuals, families, and groups across a range of presenting issues.

It’s a wonderful feeling to give to others. For many of us though, it can be a challenge to extend that same generosity to ourselves. If you deal with feelings of guilt or unworthiness when taking time to care for yourself, perhaps feeling that your actions are at the expense of your workload or others’ desires, you are most certainly not alone.
 
During the holiday season, there can often be an increase in this type of stress due to the many tasks and expectations to balance. Maybe you are a student preparing for exams, or a parent balancing both your workload and your focus on making the holidays special for your children. Regardless of your situation, imagine how much work you could get done, how much you could help others, if you were coming from a place of full health and peace. 
 
A giver like this—who has learned to give not only to others, but to themselves as well—is an unstoppable force of nature.
 
To get started, I challenge you to give yourself just one small gift every day during this holiday season. This gift could be as simple as allowing yourself five minutes in the morning to really enjoy a hot drink, buying yourself a cookie, or just taking a few deep inhales and exhales the next time you feel overwhelmed. In these moments, try to recognize that you are actively cherishing yourself—and, most importantly, that you absolutely deserve to do so.

by Liza Hinchey, LLPC

Liza Hinchey is a Limited Licensed Professional Counselor (LLPC) in private practice at Trinity Family Counseling Center. Liza completed dual Master’s degrees in Clinical Mental Health Counseling and Art Therapy from Wayne State University, and works with individuals, families, and groups across a range of presenting issues.

When most people think about art therapy, they think of how it can be helpful for children (which is in no way incorrect!).

Children can benefit from art therapy in many ways. Art offers the ability to access a nonverbal method of communicating thoughts and feelings that many children simply don’t have the vocabulary for yet. It also offers a less intimidating way to interact with a therapist.

However, that doesn’t mean that adults can’t receive similar benefits from art in a therapy setting!
 
Creative therapies are just as helpful for adults as they are for children.  No matter what your age, it can sometimes be difficult to put your feelings into words. Art allows them to flow freely onto the paper instead. The best part is--there is no artistic talent necessary to access these benefits!

I have met many clients who did not think they could try art therapy because they were not artists. However, that couldn’t be further from the truth. As long as you are willing to be open-minded, there is no reason that you could not include art in your therapeutic journey.
 
All in all, participating in art therapy is an act of self-exploration, and that is something to which all ages can relate. My clients who choose art therapy as part of their treatment often discover insights about themselves that they may not have reached otherwise. I can then help them process the emotions that arise through their art, so they can begin healing.

by Liza Hinchey, LLPC

Liza Hinchey is a Limited Licensed Professional Counselor (LLPC) in private practice at Trinity Family Counseling Center. Liza completed dual Master’s degrees in Clinical Mental Health Counseling and Art Therapy from Wayne State University, and works with individuals, families, and groups across a range of presenting issues.

For the past several years, the word “mindfulness” has been heard just about everywhere…but what exactly does it mean? And just as importantly, why does it work?
 
Mindfulness can most easily be understood as a focus on the present moment, whether this moment is pleasant, uncomfortable, boring, ecstatic, or anything else. It means not getting swept away in the tide of thoughts that constantly swirls in our minds, and instead taking a breath, settling, and observing our experience without judgment.
 
Mindfulness is such a positive force in counseling because, by definition, it counteracts two of the most universal struggles we have as human beings: guilt and anxiety. Stripped down to their essence, guilt is a focus on the past, and anxiety a focus on the future. Naturally, learning to be present in the now is a remedy for both. And after all, are we truly ever anywhere but…now? Mindfulness helps us remain in the moment, the only place where our lives are really happening.
 
Once we are able to focus on our experiences without judgment, we can start to make changes to how we react to these moments, and thus change our lives. We can begin to approach each experience, no matter how difficult, with our calm, centered selves. “No pain, no gain” is a myth. Instead, we can observe how we feel in the now, take a breath, and find the ease in any moment.