Christian Therapist for women with anxiety and trauma throughout CA & TX
Dear Superwoman: It’s Time to Take Off the Cape – How to Ask for Help Like a Pro
When you are a highly responsible or goal oriented woman, it is easy to do everything yourself. After all, you've always been successful at everything you’ve laid your hands on, so why on earth do you need to ask anybody for help?
When you are a highly responsible or goal oriented woman, it is easy to do everything yourself. After all, you've always been successful at everything you’ve laid your hands on, so why on earth do you need to ask anybody for help?
As a therapist in Temecula, I know that asking for help is important because it is a great way to connect with your spouse. Being overly independent can quickly become a problem in a marriage if you live your life like you're an island on to yourself. Being overly independent can lead to your spouse feeling disengaged from you.
If you have ever wanted to break away from the struggle of being overly independent, here are some tips for you:
Get to the bottom of why it is difficult for you to ask for help
By the way, being independent is not a bad thing, but having a really difficult time asking for help when you really need it could really be a struggle. Behind every highly independent woman are some emotional hurts (or perhaps, an upbringing) that led her to become this way.
Here’s an exercise I have my clients go through during our counseling sessions in Temecula. Sit back and dig into your mind. Ask yourself how you became super independent. Perhaps when you were growing up, your caregivers encouraged you to be heavily independent. Or perhaps they really encouraged you to check things off lists and achieve a lot. Or maybe you just receive a lot of inner joy and affirmation when you did things yourself.
Remember that asking for help is not a bad thing
Remind yourself that inter-dependency (not independence) is healthy for a marriage relationship. Interdependence simply means that both partners are independent, but they choose to lean on each other when they need help.
They can do things by themselves and for themselves, however they choose to share the world with each other in a healthy way. So it is important to tell yourself this so that you get more comfortable with opening up to your partner.
Start with asking for help with the small things
I get it. Asking your husband for help on the huge projects could feel close to impossible. So why not just start small? Ask him to help you with simple things like picking up the dry cleaning or dropping the kids off at school or making that sandwich that you just don't want to make.
It is easier to start with the small things and then slowly graduate to much larger tasks. Each time you ask him for help, check in with yourself to see how it feels. At first it might feel oddly uncomfortable, but sit with that feeling and it will soon pass.
Have daily conversations with your spouse to invite him into your life
When you are very independent, it is easy to get sucked into your own world and completely forget that your spouse exists. So to combat this, once a week, or maybe at the end of day, have a short, connecting conversation with your spouse. This is another intervention I use when counseling in Murrieta.
Ask him how his day went, and also invite him into your own world. Talk to him about what's going on in your day, what’s going on with the kids, the new updates at work and what has been happening in your mind. That way he gets to understand your internal struggles. It’s okay for your spouse to see you as a human with real struggles and joys.
Try giving yourself a deadline before you ask for help
Because you are naturally a very independent person, you probably spend a lot of time hitting your head on a wall before reaching out for support.
So give yourself a deadline. Perhaps you can say “If I am still struggling after 1 week, I will ask for help.” Although asking for help can be a struggle, practice makes it easier.
There you have it. If you struggle with being super independent, and you want to learn how to let your husband into your internal world, schedule your free 15-minute consultation call. It is totally possible to live interdependently with your husband.
As a Black therapist in Temecula, it is my joy to help goal oriented women find deeper connection. I provide therapy to clients in Murrieta, Temecula, San Diego, Los Angeles and throughout California.
About the Author
My name is Ibinye Osibodu-Onyali. I’m a licensed marriage and family therapist in California. I help women who are struggling with anxiety and insomnia. I also help couples learn how to speak each other’s language, date each other again and manage conflict in a non-painful way.
Many of my clients are:
The Top 5 Myths About Working with a Black Therapist or Counselor in Riverside County
You’ve been struggling for a moment, so you do a Google search for a therapist. You review a few websites, and some of those therapists are Black. You however, are not sure whether or not you want to work with a Black therapist.
Here are a few myths about working with a Black therapist that we probably should clear up.
1) You have to be Black to work with a Black therapist
Let’s just shatter this now. Black therapists didn't get masters degrees and PhD’s to learn solely about the minds and experiences of Black people. We do have the experience and ability to help people of all backgrounds. While of course, a lot of Black and African American therapists do try to increase access to mental health services in Black communities and other communities of color, many Black therapists will be more than happy to work with you if you’re not Black.
It is important to examine your biases though. How do you really feel about working with a Black therapist?
2) You can’t tell a Black therapist your business- it’ll make you look weak.
I’ve heard it said that some people don’t want to talk to a Black therapist- because of the stereotype of the strong, Black woman. We sometimes assume that Black women do not feel pain (physical and/or emotional) and so, they will not be able to relate to your struggles. Sometimes there’s a myth that they will judge you because your problems aren’t “Bad enough.”
This cannot be further from the truth. Black women (and therapists) are just as capable of feeling physical and emotional pain as everyone else. In fact, I can say that we love it when our clients experience emotional breakthroughs, become vulnerable and begin to unpack emotional baggage.
So go ahead- relax your shoulders and feel free to begin to share with your therapist.
3) You can’t address issues of race, injustice and privilege
Sometimes there might be a feeling of guilt. You assume that because your therapist is Black she has struggled with racial trauma, and so you don’t want to ‘burden’ her with your own stories of racial injustice and pain.
As therapists, we are highly trained. We do not do this work because we are looking for pity or guilt form our clients. We have many skills to help us separate our own experiences from the experiences of our clients. We do not have to experience everything that our clients have in order to help them. Think about it this way- a doctor can fix your broken arm without ever having the experience of a broken arm.
As a Black therapist, I have to say that part of my professionalism is to be able to immerse myself into your experience, then help you process through it and come out with greater clarity. So please, share whatever you need to. It makes the therapy experience much better.
4) A Black therapist will expect me to pray or go to church
Nope! Remember that not all Black therapists are Christian and not all Black therapists actually pray. On top of that, therapists learn how to set clear boundaries and do what is best for our clients.
As a Black, Christian therapist, I absolutely do not force prayer, the Bible or my spiritual beliefs down my clients’ throats. I do not integrate faith without your consent. And even if you are a Christian, and you tell me that you do not want your faith integrated into your treatment, there is no judgment from me.
Judgement actually gets in the way of all the great work we can do together.
5) Working with a Black therapist will be just like talking to my sister or friend
Your therapist is NOT your friend. You won’t be going to lunch with her, celebrating your birthday with her, going on vacation with her or going to the spa with her. Unlike your friend, your therapist is there to help you meet your goals- not just nod, smile and agree with everything you say.
That being said, your therapist has your best interest at heart and wants to see you win.
Your therapist is laser focused on guiding you to a positive outcome. Sometimes your friends are unable to address difficult issues with you or set clear boundaries, because they are afraid that they will lose your friendship. Your therapist on the other hand, is willing to risk losing you as a client when she sets clear boundaries with you.
I hope the above myths have been cleared up.
If you are a high achieving woman of color in California who is ready to break free from your toxic past, stop the people pleasing and get comfortable with visibility, click here to schedule a free 15-minute consultation with me. I also help couples get their spark back, and women with insomnia who want to simply learn how to fall asleep and stay asleep.
If you’re looking for a virtual support group for women of color, Read more about Lay Down Your Burdens: A Virtual support group for women of color here.
Want to read other related posts?
New to therapy: Questions to ask a Black therapist before beginning therapy
The Top 5 Truths About Working with a Black Therapist in the Murrieta/Temecula area
The Murrieta/Temecula area is a great place to live. It’s a family friendly neighborhood with lots of upwardly mobile professionals. It’s also a great place to raise kids. The beauty of living in Riverside County is that we are close enough to San Diego County, Orange County and Los Angeles County- we get the best of 4 worlds.
When it comes to seeing a therapist, it’s important to meet with someone who really sees you and gets you. It can be tough when majority of your session time is spent explaining yourself, code switching, and trying to force a fit that isn’t there.
We know that representation matters, and for many Black women and women of color, they typically tell me that it is important that their therapist is culturally sound, sensitive and in the know. And sometimes that means working with a Black therapist or a therapist of color.
If you’ve ever felt guilty about wanting to work with a Black therapist- Don’t. The single most important factor in choosing a solid therapist is the relationship between you and your therapist. So go with whomever works best for you.
If you’ve been thinking about getting signed up for therapy, here are 4 truths about working with a Black or African American therapist:
A Black therapist is always ready to give you a kick in the butt
Let’s just dive in to this one shall we?
As Black people, we are known for telling it like it is. Sometimes when you work with a Black therapist, she expects that you be willing to peel back the layers, be honest and open. Black therapists often like to hold you accountable. If you say you want to get something done in therapy, we are typically not afraid to call you out when you don’t get it done.
I personally believe that therapy should work. Therapy isn’t social hour. It’s not the place to laugh it up and socialize- although there might be some laughter involved in therapy. Therapy is supposed to help you accomplish goals, feel better and improve your relationship with yourself and others.
I know that before you call me, you have spent quite a bit of time researching, listening to podcasts, reading books and trying to utilize every possible tool you have available. So when you come in to work with me, I assume that you’re ready to roll those sleeves up and Get. To. Work.
It’s my job to give you support, but when you need a swift kick in the butt, I’m here to give you just that.
You don’t need to explain much to a Black therapist. She just gets it
One of the major complaints I hear from clients when they’ve been working with a therapist who is not a great fit for them, is that therapy felt like they were spending all their time explaining every little detail of their lives to the therapist. They had to explain details about their hair and culture, they had to explain what a micro aggression is, they had to explain colorism, they had to code switch. They also had to worry about coming across like the angry, Black, woman. Some said they felt a need to come across as strong.
When you’re working with a Black therapist, we know how to read between the lines. We typically don’t try to convince you that a micro aggression is not a micro aggression. We don’t try to convince you that your feelings are all in your head. And we certainly will not be asking you 987 questions about your hair, jewelry, head wrap or personal style.
Because we have had some similar experiences as you, we are able to empathize with you. We understand the subtle nuances and what they mean. We get the inflection in your voice, the discomfort you feel around certain people, the struggle of feeling like you’re too much, too Black, too educated, too successful, or that some people think you single handedly are responsible for the thoughts and opinions of every Black person.
Now does that mean every single Black therapist will be a great fit for you? Nope! I highly suggest that you request a consultation and look through the therapist’s website before you decide if she’s a great fit for you. Here’s a link to a blog post I wrote about questions to ask before picking a Black therapist.
The level of comfort is refreshing
Making the decision to begin therapy is difficult. I mean therapy is essentially you filleting open your life to a stranger and hoping that they will provide you with the support and safety you need to resolve the issues that brought into therapy in the first place.
It’s no joke. And it could be uncomfortable.
As a Black therapist, I do not take my position lightly. I know the level of vulnerability it takes to open up to a stranger (I’m not a stranger to therapy myself. Yup! I practice what I preach). I also understand the layers of systemic racism, environmental struggle, family dynamics, toxic work environments, on top of your own personal emotional struggles. When I work with my clients, I see them as people first, but I certainly do not brush issues of race, gender, socio economic status and politics aside.
When you sit across a Black therapist, many of us understand that there are so many layers lurking beneath the surface. We understand that your life is complex and we do not lump you into stereotypes and misconceptions about Black people or other people of color.
That level of acceptance is refreshing. Most people spend a huge portion of their lives trying to find that level of acceptance. You get to truly experience that when you work with a Black therapist.
Your Black therapist is not your friend
This is the part where I break your heart. As your therapist, I am absolutely not your friend. Now, I know when you work with a great therapist, it feels like a sisterhood. It feels so warm and fuzzy because you’re able to laugh, cry, get mad, and talk about issues you’ve never been able to talk to anyone else about.
You feel seen for the first time. You get lots of feedback about why you are the way you are. You are able to change your thought patterns, let go of your toxic past, repair relationships and regain a new sense of who you are. But even though your therapist can be your greatest cheerleader, she is not your friend.
A friend has a hard time seeing your patterns and telling you how it is. A friend is typically not trained in human behavior and patterns. A friend also will probably not call you out in a way that is both gentle and effective. If your therapist were your friend (which is unethical by the way), the emotional connection will get in the way of the logic and years of training we use to steer you in the right direction and guide you towards your goals.
I hope this is helpful in peeling back the layers about therapy. There is such a huge stigma about going to therapy in communities of color. It is my hope that we are able to chip away at the stigma so that we can create generational healing.
If you are a high achieving woman of color in California who is ready to break free from your toxic past, stop the people pleasing, let go of anxiety and get comfortable with visibility, click here to schedule a free 15-minute consultation with me. I also help couples get their spark back, and women with insomnia who want to simply learn how to fall asleep and stay asleep.
If you’re looking for a virtual support group for women of color, Read more about Lay Down Your Burdens: A Virtual support group for women of color here.
Want to read other related posts?
New to therapy: Questions to ask a Black therapist before beginning therapy
What to expect when working with a Black Therapist
You’ve been struggling for a long time. You know you need help. But finding a therapist can be a daunting task. It is even more daunting to find a Black therapist or a therapist of color. Some of your friends and family members seem to think that going to therapy is a waste of time. However, you know that you’re tired of doing it alone. You don’t want to be stuck in the same old cycle of feeling invisible, invalidated, anxious and tired. You’re willing to give therapy a try.
You’ve been struggling for a long time. You know you need help. But finding a therapist can be a daunting task. It is even more daunting to find a Black therapist or a therapist of color. Some of your friends and family members seem to think that going to therapy is a waste of time. However, you know that you’re tired of doing it alone. You don’t want to be stuck in the same old cycle of feeling invisible, invalidated, anxious and tired. You’re willing to give therapy a try.
You might be on the fence about seeing a therapist, but here’s what you can expect when working with a Black therapist.
It’s important to note that not every Black therapist is the same- just like not every Black person is the same. We are a heterogenous group. Which is what makes us so wonderful.
Expect to be your real self when you work with a Black therapist
One of my favorite things about being a Black therapist is I get to see the real you. Many women of color often put on a persona- which is necessary for their survival and wellbeing in society. But when working with a Black therapist, you can expect to be you. Come as you are.
You don’t have to worry about how you speak, what you wear, or about being judged. We understand the immense amount of strength you have to possess just to be successful as a Black woman or a woman of color. You don’t have to bring your persona with you into session. Just do you.
I especially love it when we get to talk in slang, when we say “Mhhmmmm” or when we’re able to look at each other knowingly without speaking a word.
Expect some bluntness from your Black therapist
Here’s my therapist secret. I find that I am a lot more blunt when I work with Black women. Generally, Black people like to say it as it is. We typically are not a beat around the bush type of people.
I’m not mean, rude or judgmental, but I do call you out when I suspect that you are hiding, not living to your full potential or when you’re getting too comfortable in a toxic place. It is my way of gently guiding you towards your therapeutic goals. My job is to guide you so that you leave therapy feeling a lot better than when you started. Therapy should work.
Expect confidentiality from your Black therapist (and every therapist)
Black therapists practice according to the exact same code of ethics and laws that non-Black therapists do. So I will keep our sessions confidential- unless we are talking about mandated reporting requirements (child abuse, elder abuse and dependent adult abuse). Your secret is safe with me. I won’t tell your aunties, uncles, mama and all the other people.
Expect a serious level of comfort with your Black therapist
Often times, Black women and women of color come to me because they are looking for a therapist they can relate to and who can also relate to them. You want someone who understands what it feels like to be misjudged or discriminated against. You want someone who understands what it is like to be on the receiving end of microaggressions. You want someone who gets the subtle nuances of being Black.
When you sit in a session with a Black therapist, expect to feel as if you are home. Expect to slowly feel your burdens lifting and to be in a place of safety and comfort. It’s everything you never knew you needed until you got it.
Expect to maintain professional boundaries with your Black therapist
Working with a Black therapist isn’t the same as talking to your friends or sisters. Although you might feel a sense of connection and comfort, your therapist is not your friend. Expect to be listened to and to work on some clear goals. But do not expect your therapist to attend birthday parties, to text you back and forth all day or to friend you on social media.
Therapy with me isn’t long term. When you come to me, we outline some pretty specific goals. We check in on those goals periodically, and when those goals have been met, it’ll be time for you to graduate. I’m not a crutch or a lifelong friend. I’m simply the guide that gets you through the tunnel or that help soul you out of quick sand.
If you are every confused about where the boundary lines should be, it’s okay to ask your therapist.
Expect to not have to explain every nuance of your life to your Black therapist
The most beautiful thing abut working with a Black therapist is that sometimes she just knows. You don’t have to explain why your hair was short last week and is now long. You don’t have to explain why you felt uncomfortable when you were singled out at that conference. You also don’t have to explain why you feel nervous driving and shopping in certain parts of town. She just knows.
Now does that mean you will never have to clarify anything or that your therapist is a mind reader? Nope. It just means that a therapist who understands the intersection of race in an American society is already well versed in a lot of your experiences.
That being said, not all Black therapists are of the same ethnicity. Some Black therapists are African, some are South American, some are European, some are Australian, some are Asian. Never assume your Black therapist grew up in your same neighborhood under similar circumstances. We don’t want to stereotype.
If you are ready to work with a Black female therapist who can help you get unstuck and can finally work on reducing anxiety, insomnia or repairing your relationship, click here to schedule a free 15-minute consultation call.
Want to read other related blog posts?
New to therapy: Questions to ask a Black therapist before beginning therapy
Common questions about working with a Black or African American Therapist
A new year is upon us. With that comes new hope for a brighter future. 2020 was HARD- we had to dig deep to be able to survive it. Let’s make 2021 the year that you actually thrive. Remember that therapy can be an important tool in unlocking your emotional strength and learning tools to help you grow.
And now that we are in a new year, you might have come to the realization that you want to start therapy. Yay! Being in therapy isn’t a sign that you are broken- it’s actually a sign that you’re ready to heal, put the past behind you and begin to thrive.
A new year is upon us. With that comes new hope for a brighter future. 2020 was HARD- we had to dig deep to be able to survive it. Let’s make 2021 the year that you actually thrive. Remember that therapy can be an important tool in unlocking your emotional strength and learning tools to help you grow.
And now that we are in a new year, you might have come to the realization that you want to start therapy. Yay! Being in therapy isn’t a sign that you are broken- it’s actually a sign that you’re ready to heal, put the past behind you and begin to thrive.
When I talk to Black women and other women of color about mental health, they typically tell me that it’s important that they pick either a therapist who has similar religious beliefs as they do, a Black therapist or a therapist of color.
But because there is often a veil of secrecy and stigma wrapped around therapy, I’m here to answer your questions about working with a Black therapist. Here are some common questions about working with a Black or African American therapist.
Am I allowed to talk about issues of race, prejudice and color with a Black therapist?
When you are in therapy, it’s your time. You should get to talk about and work on whatever goals you have decided upon. If you want to bring issues of social justice, race, color and prejudice into the room, ensure that you pick a Black therapist who is comfortable with these issues. Do not automatically assume that every Black therapist is comfortable and well versed with these issues.
During your consultation call (if you have one), put it out on the table. Let the therapist know what issues are important to you, and specifically ask the therapist if he/she is comfortable with that. This is not the time to be coy. Clarity is always welcome.
Can a non-Black person work with a Black therapist?
The answer is typically “Yes,” however I can’t speak for every Black therapist out there. I’ve personally worked with women of different ethnicities, nationalities and backgrounds. Every year, hundreds and thousands of Black clients work with non-Black therapists, so I assume that every year, there are many non-Black clients who are working with non-Black therapists too.
If you are not Black, but you want to work with a Black therapist, just address the elephant in the room (if you think there is one) and ask them if they are fine working with you.
My approach is to be super open and honest. I don’t do elephants in rooms! I’m a straight up kinda therapist.
What is the therapist’s experience working with clients of my same background, color or ethnicity?
This is another important conversation to have during the phone consultation- and maybe even during the first session as well. Culture is so important- you can’t separate yourself from your culture, your beliefs and your upbringing- they shape you into who you are. It’s super duper important that the therapist you choose is able to understand your culture, is open minded and respectful of your way of life.
Now, depending on your ethnicity, you might not be able to find a therapist of the same ethnicity, however it’s important that the therapist you choose is curious and non judgmental. There’s no point working with a therapist who will make it sound like your culture is some type of illness. It can also feel extremely frustrating if you have to spend the entire time in therapy explaining why you do things a certain way, or defending your culture.
Will a Black therapist tell everyone my business?
This is usually a big concern in Black and Brown communities. A lot of us were raised to keep our dirty laundry indoors. We do not tell the whole world and their mama all our business- and that’s a fact. The great thing about therapy is that it’s actually confidential.
That being said, in the state of California, ALL therapists are mandated reporters- that means we have to report child abuse, elder abuse and dependent adult abuse. We could also potentially report if you are a danger to yourself, others or the property of others.
But as long as we are not talking about safety issues, your business stays between you and your Black therapist. So go ahead and tell them your business- it won’t be aired in these streets.
Do I have to be crazy to start therapy?
Many people believe that therapy is for crazy people. I personally loathe that word, but let me reassure you. You do not have to be crazy to go to therapy. You also do not have to be really ill, suicidal, severely depressed, self harming or on the verge of a breakdown.
You could go to therapy to address a breakup, your kids moving out of the home, process a new job, a relocation, your sadness, insomnia, anxiety, eating disorder, marital problems, process the pandemic- and the list goes on and on.
What’s your specialty?
It is important that the therapist you pick should have the necessary education, training and experience to help you with whatever struggles you are coming to them for. It typically isn’t enough that the therapist is Black.
So while you’re on your consultation call, ask the therapist what areas they typically specialize in.
As a licensed marriage and family therapist, I have the ability to treat a really wide range of mental health issues, however I specialize in women with anxiety, women with insomnia, as well as couples therapy. I refer everyone else out as I like to focus on my strengths and ensure that every client gets an amazing result when working with me.
Can I be myself around a Black therapist?
As a Black therapist, yes you can absolutely be yourself around me. I am a far cry from the therapists that are portrayed on TV- you know the type- pants suit wearing, cold, aloof, head nodding, asking you “How does that make you feel?” every 5 - 10 seconds.
In my therapy sessions, there is laughter, sometimes tears, head wraps show up, eye rolls happen on occasion, and I’m not above the occasional shady comment. My clients can talk about their faith, we sometimes bring in scripture, we discuss pop culture and I create a space where you can find your authentic self and truly embrace it.
Let’s face it. You spend so much of your time trying to survive in rooms that weren't built for people like you, you go to work with people who don’t look like you and who might not get you, so in my therapy sessions, I ensure that you feel as if the room was built just for you.
Your job is to come as you are and get that healing.
Please note that the above is not an exhaustive list, but if you are a woman of color seeking a Black therapist in California, who can help you move beyond always feeling anxious and hiding, to finally being able to use your voice, click here to schedule a free 15-minute consultation. Let’s make 2021 your year.
Want to read other related blog posts?
New to therapy?: Questions to ask a Black therapist before beginning therapy
Ready to get rid of anxiety, finally kick insomnia or for marriage counseling?