Murphy Therapy LLC

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Murphy Therapy LLC

- Acceptance and Commitment Therapy for anxiety, burnout, and stress.
- Cognitive Processing Therapy for trauma.

17/06/2022

You know that deep breathing is good for you and whatever, but if it's ever felt hard to "just breathe" here are three ways to guide your breath to regulate yourself.

03/06/2022

If you work with me, we're going to talk about your values. And if that makes you feel like cringing, you're not alone.

It's not unusual for people to struggle to tell me what their values are. We might have some vague idea, but figuring out how values actually look like in our everyday life can be a challenge.

So to help you start finding your own values, here are three ways your values show up in your daily life.

See if you can find evidence of your values this weekend!

26/05/2022

Sometimes we need to keep it simple.

22/05/2022

Regret.

As a therapist who works with people who feel stuck, regret and the fear of regret are frequent visitors in my office. (I'm posting this in the midst of the Sunday scaries for a reason.)

You'll often hear me say that emotions are information, and regret is no different. If you'd like to be able to understand your own regret(s) so that you can do something with them, check out The Power of Regret by . (And maybe come talk to me about it!)

07/01/2022

Tonight's presentation was a success! Thank you for the thoughtful questions and comments, Maryville adjuncts!

10/12/2021

I used to bother getting offended by portrayals of bad therapists and bad therapy on TV.

I was teaching an undergraduate class when the first season of 13 Reasons Why came out, and they kept asking me about the school counselor, so I watched the whole thing in order to be able to talk to them. It made me really angry to see my profession portrayed in such an inept manner with such tragic consequences. So I had to sit with that anger and figure out what it meant.

What I landed on was this: Bad therapists make good TV.

I value good therapy, so when I see bad therapy, it conflicts with what is important to me - providing quality, competent, compassionate counseling that helps people connect to the lives they want.

There is nothing wrong with enjoying portrayals of therapy on TV, whether it's Gypsy, In Treatment, Private Practice, or any other show that includes therapy or a therapist character. Just make sure that you see it as entertainment and not an actual depiction of what happens in therapy.

(If you'd like to know what therapy is ACTUALLY like, reach out to a therapist, not Netflix.)

08/12/2021

"Life's not fair, is it?"

I can't see the word "fair" without thinking of Scar in the Lion King.

When we're kids, it can be simpler to figure out what is fair.

You had a turn, now it's my turn. That's fair.
I got to cut the piece of cake in two, then you got to choose which piece you wanted. That's fair.

As adults, we still value this idea of fairness, but it gets a whole lot more complicated to figure out what IS fair, especially when it comes to figuring out how to spend our time and run our households.

Eve Rodsky gamifies the division of necessary life tasks in order to preserve what she calls "unicorn space" - that magical time where you connect with the things, people, or activities that bring you joy and help you feel like you.

If you can't remember the last time that you did something that wasn't work,
if you want a concrete framework for tackling what has felt perpetual and impossible,
if you and your partner are ready to change the game,
check out Fair Play.

06/12/2021

Sometimes the most fun things are surprising or unanticipated, so if you're seeking fun, you might not find it.

Let fun come to you. Even if that concert, that dinner party, that video game, or that book doesn't *sound* like fun, you may still find fun in the experience.

That doesn't mean that any experience has to be 100% fun top to bottom. There can still be anxiety, uncertainty, disappointment, frustration, or boredom mixed in there.

Remove the pressure to HAVE FUN!!!!! And you may actually have some fun.

03/12/2021

Think again.

Those words alone sound pretty threatening, don't they?

Why is it that we're so threatened by the idea of rethinking?

It could be that we're afraid to find out that we were wrong. It could be that we've held a certain belief so long or so strongly that we fear what others may think of us if we don't hold that belief anymore.

You know, it could also be that you find strength in your position AND you find room to consider a different position. You could end up learning more about the topic and/or about yourself in the process.

Adam Grant's Think Again is an important read for all of us. The words "think again" shift from threatening to empowering. Being willing to think about your thinking isn't a sign of weakness; it's a sign of strength.

Reading this book may challenge you and your beliefs, but then again, if you were willing to be challenged, that's the whole point.

01/12/2021

If being critical was the best way to achieve inner peace, I wouldn't have a job.

Self-criticism frankly seems to be the enemy of inner peace. The majority of my clients who grapple with it find it distracting and demoralizing, not this motivating force that we somehow expect it to be.

Notice the questions that you're asking yourself.

Are they critical?
- "Am I good enough?"
- "What's wrong with me?"
- "Why can't I handle this?"

Or compassionate?
- "What is good for me?"
- "What is tough about this moment?"
- "What do I need in order to handle this?"

Shift your questions, and you'll shift your relationship with your circumstances, yourself, and the present moment.

29/11/2021

It's tough to get back into the swing of things after a long weekend (a holiday weekend typically rife with family time, no less).

Take a note from Dr. Bruce Perry and find some rhythm this week. No, he isn't saying that you're a horrible dancer.

Dr. Perry advocates for doing anything that is repetitive, patterned physical activity because it helps to regulate your nervous system at its most basic level. Only once you're regulated can you access those higher levels of emotional and logical thinking.

Walking, running, swimming, dancing, swaying, drumming, singing, swinging (yes, like on a swing set), jumping on your kid's trampoline, even deep breathing - all of these activities help you to regulate.

If you want to get yourself back to neutral after a big weekend, build some time into your week for rhythm and regulation.

Address

745 Craig Road, Suite 304

63141

Website

http://www.drbrittanymurphy.com/

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