It can sometimes be difficult to trust your intuition. So why is it important to get in touch with it? Learning when and how to trust your intuition takes practice. Strengthening your intuition in your daily life helps you build confidence and learn how to trust yourself. If you’re interested in learning how to strengthen your intuition, keep on reading — we’ll go over the definition of intuition, why it’s important, and tips for developing your intuition.

What Is (and What Isn’t) Intuition?

Intuition, at its core, is just another form of knowledge. It’s produced by your unconscious mind quickly sifting through your accumulated knowledge and past experience, to help guide your decision-making.

Because you don’t “see” your unconscious mind walking through the steps and considering all this information, the hunches or gut feelings that arise from your intuition can be difficult to understand. Furthermore, it can sometimes be difficult to distinguish between your intuition and fear and anxiety.  So how do you distinguish between anxiety and intuition?

Strengthening your intuition in your daily life helps you build confidence and learn how to trust yourself.

Because both can manifest as a sense that “something’s off and I’m not sure why,” some confuse the two. Studies show that the brain is capable of registering information even without our conscious awareness.

An important distinction is that anxiety is rooted in fear. You’re afraid of something bad happening, and it brings in emotions like worry and uncertainty, prompting you to avoid the cause of your anxiety.

Intuition, on the other hand, is much more grounded. You could feel confused or dismissive towards the feelings you experience, but underneath you might feel the need to listen anyway, “just in case.”

benefits of Strengthening Your Intuition

All the systems in your body work in tandem towards one goal — to ensure your continued survival. Your heart keeps pumping blood, your lungs keep drawing in air, your brain keeps thinking about the best course of action, and your intuition keeps trying to nudge you in the right direction.

When you don’t trust your intuition or allow it to atrophy instead of strengthening it, you’ll get caught in a web of uncertainty, stress, and fatigue. It’s exhausting to keep constantly looking over your shoulder, thinking and rethinking every step you take.

A 2016 study found that the unconscious emotional information provided by intuition can not only increase the accuracy of decision-making, it could also speed up the decision-making process and boost an individual’s sense of confidence. Your intuition is a natural, powerful tool meant to guide you through life — don’t be afraid to use it. Here are some other benefits of learning how to “trust your gut”:

• • • Increased creativity
    • Sense of overall emotional wellbeing and calm
    • Feeling purposeful and determined
    • Improved physical health
    • Better decision-making
    • Heightened sense of perception or empathy
    • Feeling more attuned to your own needs

10 Ways To Strengthen Your Intuition

When society favors logic over intuition, it can be difficult to accept that you don’t need to pass every experience underneath a microscope lens to validate your decision-making. Here are some ways you can strengthen your intuition and begin trusting yourself more:

1. Trust that your intuition is there — Because some people are naturally more intuitive than others, you might feel like you don’t have “good” intuition. Intuition is innate — we all have it, some are just better at listening to it. By believing that your intuition is there, you can be more receptive toward it whenever you do notice that little inkling of “hey, maybe this isn’t the greatest idea.”
2. Pick up meditation and mindfulness practices — Spending more time focusing solely on your subconscious mind can help you notice the quiet things your intuition is trying to tell you. It’s best to do this in a solitary place where you can allow your emotions to flow freely.
3. Start a journaling practice— Every day, dedicate some time to putting your thoughts and feelings down on paper. It doesn’t matter what you write about — just give yourself the freedom to let your subconscious guide your hand. Other creative activities, like drawing, gardening or picking up pottery can also be a good alternative.
4. Transform your relationship with your inner critic — We’re always our own biggest critic. You’re likely used to rationalizing away your gut feelings, but if you really want to strengthen your intuition, you will want to listen to your feelings without judgment, fear, or ridicule.
5. Connect with all five senses mindfully— Get a good stretch going, wiggle your toes and your fingers, and observe your surroundings mindfully. By paying attention to what you can sense with your body, you can develop greater awareness of yourself as a whole and make you more sensitive to your “sixth sense.”
6. Practice creative visualization — When you notice an intuitive feeling arising, try taking note of what it “looks” like. Does it have a particular sensation? How about a shape, color, or size? Where does it arise (e.g. your gut, your heart, in your throat)? The feeling of intuition differs from person to person, so paying close attention to how it feels makes it easier to recognize in the future.
7. Start a dream journal — Dreams are the subconscious mind’s playground. When the cognitive mind takes a break, your subconscious has the freedom to send you signals through your dreams. These signals can be confusing, so a dream journal can help you make sense of them later.
8. Practice in your immediate environment — Observe the events around you and examine what you’re getting an intuitive sense about, and try tracing what past experiences or knowledge you have that’s informing your intuition.
9. Tune into and connect with your body— Your body is in constant communication with you. Practice slowing down in the morning and throughout the day. Listen to what your body wants and needs. This is another way to tune into your intuition. Not doing what you think you should do but what you want to. This can look like taking a mid day walk and changing up your routine. Ask yourself: What blocks my intuition?What strengthens my intuition?
10. Reflect on past experiences — Reflect on challenging or uncomfortable situations from your past. Think back on whether or not you had any intuitive feelings that made you re-evaluate your decision. Did you talk yourself out of listening to those feelings? The more evidence you have that your intuition is trying to steer you in the right direction, the easier it’ll be to trust it.

Learn how to trust yourself

It’s never too late to learn to listen to yourself. Intuitive knowing is heart-opening and with practice will allow you to feel more calm, grounded and self-assured. Your intuition will accompany you for life, so don’t be shy about getting to know it. Would you like personalized guidance on how to strengthen your intuition? Reach out to me for a complimentary consultation today. I’d love to accompany you on your journey in self-empowerment.

Your Turn: What’s helped you learn how to strengthen your intution? Weigh in on the comments below.

Finding a therapist who’s a good fit for you and your needs is essential to the work you do in therapy. In your search for the right one, you may come across therapists with different letters behind their name. These letters are typically professional credentials, and can give you a better understanding of their training and the kind of therapy they provide. However, they can also be confusing.

As a rule of thumb, we encourage prospective clients to seek out therapists based on the specialty area which best aligns with your needs, instead of simply focusing on credentials. For example, this may look like a desired therapy approach, such as Dialectical Behavior Therapy (DBT) or a specific concern such as depression or anxiety.

Here’s an overview of the different kinds of mental health providers you may encounter in your search. We hope that this helps make it easier for you to find the right match.

What exactly does a psychotherapist do?

It can be confusing trying to find the right mental health provider based on credentials alone. For example, how is a psychotherapist different from a psychologist? Some therapists offer certain services in addition to traditional “talk therapy,” such as guided meditation.

Keep in mind that in the State of New York, for a clinician to practice psychotherapy, they must complete educational (usually at least a master’s degree) and licensure requirements (typically, a certain number of supervised clinical hours, in addition to successfully passing an exam). Other states may have different licensure requirements and letters.

Let’s break down the differences between types of therapists.

What is a psychotherapist?

Psychotherapist is considered an “umbrella term” and is used by all kinds of mental health professionals. You’ll find psychiatrists, social workers, mental health counselors, psychologists, and other professionals who refer to themselves as psychotherapists. This implies that the professional provides psychotherapy or counseling. However, it is not a formal license. Instead, it is an informal way of referring to therapists who evaluate and treat psychological issues.  

What is a psychiatrist (M.D. / D.O)?

A psychiatrist is a professional who went to medical school and holds a medical degree. A psychiatrist will usually have the initials M.D. or D.O., after their name. They trained as a physician and then pursued extra training in treating mental illness. They can prescribe psychiatric (also known as psychotropic) medication and usually focus more on medication management. Typically, psychiatrists are not trained in providing talk therapy or counseling services.  However, there are many who are trained to do both.

Oftentimes, psychiatrists collaborate with other mental health professionals who provide psychotherapy so the client can receive the best possible care. If you could benefit from medication, your therapist may recommend that you connect with a psychiatrist. If you want to see a psychiatrist who also provides therapy, make sure to research that specific combination. It’s not uncommon for someone to see both a psychiatrist for medication and a psychotherapist for talk therapy.

What is a psychologist (Ph.D., Psy.D., or Ed.D.)?

Psychologists have a doctoral degree in a field within psychology. They have one of these initials after their name: Ph.D., Psy.D., or Ed.D. Different fields include clinical, counseling, cognitive, and forensic psychology, among others. Most often, psychologists who offer counseling or psychotherapy obtained their degree in clinical or counseling psychology. If they received most of their training in clinical settings and spend most of their time seeing patients, they are referred to as practicing psychologists. 

Typically, psychologists need to complete 4-5 years of doctoral level academic training.  After their academic training, they must complete an internship, followed by post-doctorate training. Due to their level of training, in addition to psychotherapy, psychologists have the ability to administer psychological testing such as IQ or personality tests. However, they’re not medical doctors.  Therefore, they cannot prescribe medication (with the exception of a few states in the U.S.). Many practicing psychologists are also involved in research, given their extensive research training in graduate school. 

Other psychologists use their expertise to help solve specific problems. Applied psychologists specialize in solving problems within a specific field. For example, industrial-organizational psychologists are trained in helping business organizations maximize their talent and manage change. Research psychologists focus on understanding human behavior, thinking, decision making, and emotions. Their recommendations impact everything from how cars are designed to which products are sold in stores. 

It’s not uncommon for someone to see both a psychiatrist for medication and a psychotherapist for talk therapy.

What is a Mental Health Counselor (LMHC / MHC-LP)?

Mental Health Counselors are qualified to evaluate and treat various issues people may be experiencing, such as depression, and anxiety. These are psychological counselors who have a master’s degree in psychology, counseling, or a related field. After obtaining a master’s degree, mental health counselors need an additional 2–4 years of experience in order to become fully licensed in their field.

While they are working toward their own license, they operate with a provisional license (Mental Health Counselor – Limited Permit). This simply means they must practice under the supervision of a licensed mental health professional, such as a psychologist or licensed mental health counselor (LMHC). The exact requirements to get a license as a Mental Health Counselor vary by state.

Like the professionals mentioned above, they provide psychotherapy and counseling.  They are not typically trained to administer psychological tests and cannot prescribe medication.

What is a Clinical Social Worker (LCSW / LMSW)?

Similar to mental health counselors, social workers begin post-graduate work under the supervision of a licensed clinician. After obtaining enough experience, licensed master social workers (LMSW) can opt to take an exam and become licensed clinical social workers (LCSW).

Clinical social workers are qualified to diagnose mental illness and/or emotional issues as well as provide psychotherapy and counseling. Social workers are motivated to help both individuals and the community. As a result, they take on many roles. Many choose case management services, community service organizations, hospitals, and private practice.

What does a psychoanalyst do (LP)?

Among the other titles, you may come across licensed psychoanalysts (LP). After obtaining a graduate degree, many therapists choose to continue extensive training in particular modalities, such as psychoanalysis. These professionals study the work of Freud, among other notable psychoanalysts. 

Compared to a psychotherapist, psychoanalysts typically focus on the unconscious mind. They may help a person understand how their unconscious desires or beliefs contribute to keeping them stuck or from making progress.

It’s common for individuals receiving psychoanalysis to see their analyst around 1–3 times a week. Psychoanalysis may look like laying on a couch (vs facing your therapist while seated in a chair), dream analysis, and free association to explore unconscious behaviors and thought patterns. 

What kind of therapist do I need?

It may be helpful to consider therapy if you’re struggling with emotional or mental health concerns and despite your best efforts, you just can’t seem to feel better on your own.

Psychotherapists are professionals trained to help you identify self-limiting beliefs and thoughts, process painful emotions and memories, and learn new ways to cope. With a therapist, you can be open and honest in a different way than you can be with friends and family. Many people find this outlet serves as a type of safe haven, a time for self-care and self-reflection.

One of the most important factors in determining whether therapy will help you, is the fit and relationship you have with your therapist. That means that their credentials are less important than their experience, specialty, and overall approach. It’s critical that you feel you can be open, honest, and vulnerable with your therapist. If you’re uncomfortable around them, or wondering whether they’re helpful, you won’t get what you need from therapy.

We know that finding the right therapist can be a big lift, especially when you’re already feeling burdened.

To help you get connected to the right therapist, Clarity Therapy provides free therapist matching services. Simply share your preferences and desired criteria on our questionnaire. Once you receive your matches, you’ll get to know our therapists over a free 30-minute phone consultation. This allows you to speak with as many therapists as you like without obligation. We want to make sure that you feel your therapist is a great fit before starting therapy.

At Clarity Therapy, all of our psychotherapists set their own schedules and availability. Depending on the therapist, therapy sessions can happen in person or online based on your needs and preference.

Have questions or need more guidance? Feel free to contact us today at clientcare@claritytherapynyc.com, and we’ll be in touch soon.

Connecting with a therapist for the first time may seem overwhelming if you’re not sure what to expect. We’ve put together this quick guide on what the process looks like, so you can get the most out of your first therapy session.

Find the right fit

The rapport and relationship you have with your therapist is key to successful therapy. Because no two therapists or clients are the same, it’s important to ask the right questions during your first therapy session in order to find the best match for you. If you haven’t already, we encourage you to share your preferences on our Therapist Matching Questionnaire so we can provide you with personalized therapist recommendations.

Here are some questions to ask your therapist:

1. What type of therapy approach do you use? What does will this look like in our sessions?
2. What are your fees? How do insurance claims get filed? 
3. How can I reschedule/what happens if I miss an appointment?

Think About What You Want From Therapy

People seek therapy for many different reasons. Perhaps you’re going through a particularly stressful life event and could use extra support. Maybe you want to learn practices and techniques for managing troubling symptoms of anxiety.

For some, therapy might be a place to better understand maladaptive behavior patterns that keep us stuck, so that we can live more fully and freely. Whatever your reason for considering therapy, give it some thought before your first therapy session so you can communicate to your therapist what you’d like help with.

Your First Therapy Session: Let Your Therapist Get to Know You

Your first therapy session is a time for you and your therapist to get to know each other and understand what working together will be like. This period may feel more like information-gathering, while future sessions will feel more therapeutic and focused on the specific concerns you bring to the session. 

Here are some questions your therapist may ask you:

1. What brings you to therapy?
2. What symptoms are you experiencing?
3. Your therapist will also likely ask you questions about your career, family, relationships, and childhood.

Good therapy is about relationship building. The more comfortable, candid, and honest you can be during your session the better your therapist will be able to help.

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Quick Tips to Ensure a Great First Therapy Session

• Create a Private Environment. If your first session is a Telehealth appointment, identify a suitable room or area of your home that is quiet, private, and free of distractions. 

• Clear Your Schedule. Let people know you’ll be unavailable during your session and avoid scheduling anything for immediately after your appointment just in case you need time to decompress. 

• Relax & Trust the Process. Get comfortable and enjoy getting to know your therapist. Good therapy is about relationship building. The more comfortable, candid, and honest you can be during your session, the better your therapist will be able to help you. Your therapist will guide you through the process to ensure a productive session.

 Common Client Questions

Q: What’s the best way for me to connect to my therapist?
A: Discuss your preferred contact method with your therapist prior to your session. Our therapists are flexible and able to connect with you via phone or on a variety of encrypted, HIPAA–compliant platforms, including Spruce Health, Simple Practice, or doxy.me. Let us know what works best for you and we’ll do our best to accommodate. 

The therapist’s goal is to provide a collaborative and non-judgmental environment that allows you to harness your inner resilience to improve your quality of life.

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Q. How do sessions work?
A. After you schedule your free 30-minute phone consultation with a therapist of your choice, you’ll receive a confirmation email of your appointment with some forms to review. Once you’ve submitted your completed forms, your therapist will contact you on your appointment date at the scheduled time. Your therapist will be able to contact you through the preferred method of your choice (Telehealth platform, phone call, in person, etc).

Q: Is therapy private and confidential?
A: We’re serious about protecting your privacy. Just like our face-to-face appointments, Teletherapy is also private and confidential. Therapists are bound by strict federal privacy regulations and cannot release information about you to anyone without your written permission. 

Q: What online platform do you use? What is Simple Practice?
A: Simple Practice is our practice management software for scheduling, case management, Teletherapy, and documentation. The platform uses a HIPAA–compliant software that ensures your information is secure.

Have more questions? Check out our F.A.Q.

Relax and trust the process. We’ve got you.

If you’re feeling nervous before your first therapy session, we hope these proactive steps can help ease your anxiety and ensure a successful first meeting. Just remember: It’s normal to feel uncomfortable about opening up to a stranger. Your therapist is a trained professional with the knowledge, skills, and experience to help you.

While each therapist has their own philosophy and theoretical background, your therapist’s goal is to provide a collaborative, calming, and non-judgmental environment that allows you to harness your inner resilience to improve your quality of life.

 We look forward to meeting you where you are.

Your Turn: Do you have any stories or experiences about your first therapy session that you’d like to share? I’m curious to hear about success stories and any recommendations for making connecting with a therapist for the first time easier. Let us know in the comments below.