I use a Solution-Focused approach and Cognitive Behavioral Therapy

Approach to care

I provide counseling to individuals going through stressful life circumstances. This can include adjustment to life changes and transitions, recent injury, divorce, and/or relationship problems. Together we will examine the presenting problems and understand how earlier life experiences may be contributing to these issues or ongoing problematic patterns. I value open communication, honest feedback, and generating a safe place to talk.

My approach includes cognitive behavioral therapy with the flexibility to pull from other methods. I integrate other forms of treatment to find the best fit for each client. We may focus on managing overwhelming emotions, learning new coping skills and problem solving strategies, strengthening communication, and improving overall quality of life.

Discussing personal issues can be difficult. Finding the right therapist and building a trusting relationship are so important for positive therapeutic results. I prioritize establishing a trusting relationship first, meet my clients where they are at, and go at their pace. I frequently check in to make sure their needs are met and encourage feedback.

What is Solution-Focused Therapy?

What is Solution-Focused Therapy? Contact Raissa Novik to learn more about her therapy approach.

Solution-Focused Therapy

Solution-focused therapy is an approach to therapy that encourages clients to focus on the solutions, rather than the problems. It motivates clients to set goals and take the steps to achieve those goals.

Raissa Novik helps clients identify life goals and take steps to achieve them.

If everything worked out the way you wanted… and all your problems went away…What would it look like?

Solution-focused therapy centers on your future goals and how to get there. Your therapist will work collaboratively with you to identify your goals in life and help you achieve them.

This may require a shift in perspective. Rather than ruminate about your problems and the past, you will shift your thoughts towards addressing barriers to your goals and how to acheive the life you want.

Let go of what is holding you back.

When you focus on your past and problems, it can cause a variety of negative emotions. We cannot change the past and ruminating about it leads to any combination of stress, anxiety, sadness, anger, guilt and/or shame. Your therapist may work with you to identify current obstacles to success and develop new skills and strategies to move forward in life.

Don't ruminate about the past. Raissa Novik can help you let go of what is holding you back and focus on the present and future.

What is Cognitive-Behavioral Therapy?

What is Cognitive-Behavioral Therapy? Contact Raissa Novik to learn more about how she uses CBT in therapy sessions.

Cognitive-Behavioral Therapy

Cognitive behavioral therapy is grounded in the idea that our cognitions (or thoughts) can impact how we feel and behave. If your automatic thought in a situation is negative, it can lead to negative emotions and behaviors. Emotions and behaviors can also influence how we think. In CBT, you will increase your awareness of automatic thoughts and how they impact your feelings and reactions.

What are automatic thoughts?  Our core beliefs about ourselves, others and the world shape how we react to everyday life. Reach out to Raissa Novik to learn more about how your automatic thoughts are causing you trouble.

Where do automatic thoughts come from?

Automatic thoughts come from core beliefs. Core beliefs include your beliefs about yourself, others and the world. Those beliefs start to develop in childhood and can be strengthened or changed by events throughout your life. Sometimes core beliefs are healthy, such as, “I am capable.” However, sometimes unhealthy core beliefs develop and impact your interpretation of events. For example, some people develop beliefs like “My opinion doesn’t matter” or “other people shouldn’t be trusted.” These core beliefs may impact them later in life and shape how they think, feel and react in situations.

How do you change automatic thoughts if they are… automatic?

By examining and challenging negative core beliefs, you may in turn see changes in your automatic reactions to situations. This takes time and practice. You may be asked to write down your thoughts throughout the week to review in session. This will generate insight into where the thoughts come from, whether they are helpful to you, and how to make changes.

What happens in CBT? Reach out to Raissa Novik to learn more about how she uses CBT in sessions.

What does CBT look like in session?

You may be asked to write down situations during the week and how you thought, felt and reacted during those situations. It may be difficult to recall exactly what you were thinking, but with practice this will get easier. The therapist will teach you how to use strategies to improve your thoughts, feelings, and reactions. You will also learn where the thoughts come from and how to avoid negative patterns in life. This may include recognizing how thoughts may spiral out of control and how to talk yourself through situations.

Get started with Raissa Novik, today.