Integrative Therapy.

Example: Exploring Procrastination and Self-Criticism

Let’s say you’re feeling stuck in a cycle of procrastination and self-criticism. Here’s how integrative therapy might help, using a blend of therapeutic models:

  1. Talk Therapy (Person-Centered Approach):
    We’d begin by creating a safe and supportive space for you to share your experiences. Through open and empathetic conversation, we’d explore what procrastination feels like for you. For example, you might say, “I feel like I’ll fail, so I just avoid starting.” By allowing you to express these feelings in your own words, we’d uncover the deeper emotions and beliefs behind them.

  2. Cognitive Behavioral Therapy (CBT):
    Together, we’d look at the thoughts fueling your procrastination, such as “If it’s not perfect, it’s not worth doing.” Using CBT techniques, we’d challenge this belief and reframe it into something more balanced, like “It’s okay to try, even if it’s not perfect—progress matters more than perfection.”

  3. Mindfulness-Based Therapy:
    Anxiety often plays a role in procrastination, so we might incorporate mindfulness exercises to help you manage those feelings. For instance, I might guide you through a grounding exercise to bring your focus back to the present moment, reducing the overwhelming “what if” thoughts that keep you stuck.

  4. Creative Methods (Art Therapy):
    If you’re open to it, we could explore your procrastination visually. For example, you might draw or paint what self-criticism looks or feels like. This non-verbal expression can uncover insights and emotions that might not surface through words alone, giving us a deeper understanding of what’s holding you back.

  5. Solution-Focused Therapy:
    To move forward, we’d use tools from solution-focused therapy to set small, manageable goals. For example, we might break a daunting task into tiny, achievable steps and celebrate each success along the way. This approach helps you rebuild confidence and momentum, shifting your focus from avoidance to action.

By integrating these approaches, we’d address the emotional, cognitive, and behavioral aspects of procrastination. The goal is to not only understand what’s happening but also equip you with tools and strategies to break the cycle, all while fostering self-compassion and growth.