How Julie Jack, tMFT Can Help You

Julia Jack North Liberty Counselor and Therapist

Do I Really Need Therapy/Counseling?

What I’ve learned from helping many clients with anxiety, depression, trauma, and other problems is that there are a lot of common struggles that people go through – self-doubt, embarrassment, isolation, feelings of helplessness, lack of confidence . . . If you’re feeling this, it’s normal and it’s a sign that you want something to change but don’t how to make that happen.

 

Many people wait years before they finally get help. They tell themselves things like, “I shouldn’t make a big deal about this . . .” “I should be able to get over this . . . ” “There isn’t anything I can do . . .” Getting help doesn’t have to be a bad thing. It takes a lot of courage and a lot of guts to reach out for help.

 

You can improve if you get the right help.  That means finding working with a helping professional who understands your problem, knows the challenges you are going through, and gives you steps to start to building your confidence again and proving to yourself that you can start living life.

Issues I Can Help You With

  • Trauma, PTSD, Domestic Abuse, Childhood abuse Sexual Assault
  • Anxiety, Panic, Stress
  • Chronic Pain, Adjustment to Chronic Illness
  • Codependency, Dependency
  • Divorce, Relationship Conflict, Relationship Disatisfaction
  • Women’s Issues
  • Depression, Low Mood
  • Eating Disorders
  • Family Conflict, Parenting Issues
  • Life Coaching, Finding Direction in Life
  • Life Transitions, Employment Stress, Burnout
  • Suicidal Ideation, Hopelessness, Helplessness
  • Lack of Coping Skills, Low Self-Esteem, Chronic Self-Doubt, Insecurity

Let's Start the Healing Process

I understand how difficult it is to ask for help. Often you’re not sure if this is the right time or whether things can really change. You might feel that others don’t understand your problems but your problems have just gotten too bad to tolerate and they’re so big or painful you don’t know what to do. It’s good to try to fix things on your own but if you’ve been trying that for months or years, then therapy can help you break through the barriers that are holding you back. Most people wait to get help and I understand that. I’m here to guide you in this process. You don’t have to do this alone.
 
There are many questions you might have about therapy, or what is often called counseling.
  • Do I really need to go to therapy?  No one has to go to therapy and many emotional problems improve on their own. But sometimes they don’t. If you felt physically ill and it hasn’t gotten better, you’d probably call up your primary care doctor. If you you feel depressed, anxiety, or fearful and it’s not getting better, then it might be time to think about therapy.
  • Will do me any good? Therapy can be very help. Although it can’t solve everyone’s problems, therapy helps most people and can help with a wide variety of problems, from relationship to parenting to emotional problems and more. Research shows that people who are depressed or anxiety, tend to improve move faster when attend therapy.
  • How long does it take for things to get better? Research finds that most people get benefits very early on in therapy. In fact, the largest improvements come in the first 5 sessions with more gradual improvements following after that. You don’t have to stay in therapy for years to get results. My job is to help you in our first meeting and every meeting to take small steps to start getting better.

My Style of Therapy

I will encourage you to gently move, breathe, and give you the tools to deal with anxiety, fear, and other difficult emotions. I specialize in helping people who feel constantly overwhelmed to calm themselves through somatic interventions, like trauma-focused yoga, mindfulness, and integrative techniques. I will find a way that works for you with the goal of helping you to live your best life and feel peaceful.

 

I teach a variety of basic, intermediate, and advantage self-awareness techniques. One example is the cultivating your inner resources from IREST, created by Richard Miller PhD. This involves creating a safe space within ourselves where we can always return even when things are difficult.  It is a place of refuge within you where you feel safe, peaceful and at ease.  Often time’s practitioners bring to mind a memory of a person, place or thing that created peaceful easy feelings in the past and that now lives within you.  As you traverse the healing path, it is often beneficial to cultivate your inner resource through guided meditation so that it becomes more vivid and alive each time you visit.  As it becomes familiar it can truly act as a place of refuge for you.

Mindfulness Therapy

Mindfulness therapy is an approach that is based on Buddhist philosophy but is non-spiritual in practice. Mindfulness is a way of approaching life that is so desperately needed in American society, which is so focused on over-stimulation, excessive consumption, and uncontemplated action. Mindfulness involves slowing down and living in the present moment but doing so with a sense of awareness about one’s thoughts and a sense of self-compassion and acceptance.

 

Mindfulness is often associated with meditation, but mindfulness is not a single technique but an approach to life. Meditation, yoga, and other practices can cultivate a sense of mindfulness, but mindfulness is how you live life and the way you experience reality. I teach my clients meditation but also teach mindfulness in other ways, such as how to approach your morning routine more thoughtfully, being more aware of your body’s reactions, and responding to your emotions in a calmer more centered way.

 

Mindfulness can improve many mental health problems, including anxiety, depression, trauma, relationship problems, dealing with difficult decisions, parenting issues, and more. The idea behind mindfulness is that we learn to relate to our experiences differently. We learn that we don’t have to be reactive or overwhelmed by our emotions. This lets us approach our challenges, whether that is a certain situation or our own self-doubt and fear, in a more thoughtful, confident, and less reactive way. Mindfulness can give us the ability to stay calm in difficult situations, to sit with our fears and not be swept up by them, to recognize our own needs and respond to them rather than ignore or fear them.