Character Strengths

By Bruce Craig, Resident in Counseling  Often in our society we are taught or conditioned to look at our weaknesses and constantly try to improve them.  This approach can be limiting and make real growth almost impossible in some situations.  This often leads to negative self-talk and a lowered self-esteem. I encourage people to instead, [...]

EMDR and You

By Jack Fox, M.A. Resident in Counseling in Northern Virginia Throughout our lives, we sometimes experience disturbing or distressing events. These events, which can be called traumas, can occur in the form of a big, life altering event (a “Big T” Trauma) such as a natural disaster or the death of a loved one, or [...]

Worry and Growth

By Jackie Carrera, MSEd, Resident in Counseling in Northern Virginia  I’ve been thinking about the struggles that we have been experiencing during this stay-at-home period. It has been a challenging time and many people are experiencing a lot of worry or fear. I have seen this in the art world, with friends, and hear it [...]

Remembering why we love each other

By Shelton Piland, Supervisee in Clinical Social Work in Northern, VA Frequently I have clients come in stating that “nothing is particularly wrong” in their relationship or in their marriage, but lately the spark is not there any longer, arguments occur more often and easily and the arguments seem trivial. Both individuals just seem more [...]

Box Breathing Exercise

By Jack Fox, M.A. Resident in Counseling in Northern Virginia  We are headed towards fall weather! While some may be excited by the change of seasons, others may be worried about what the colder weather might mean for their ability to use calming techniques like being outside or going on a walk. As we transition [...]

Strategies for Good Communication

By Shelton Piland, Supervisee in Clinical Social Work in Northern, VA Why do you need good communication? To put it simply, good communication can make or break any kind of relationship. Whether it's in business, with a friend, a family member or a significant other. Communication is vital for conveying feelings, giving instructions, and building [...]

Expressing Emotions

Expressing emotions doesn’t come naturally for all of us. Learning to recognize your emotion, label it and get curious about it can help build a healthier self-esteem and relationships with others. Unfortunately, ignoring emotions, pretending they don’t exist, and operating in silence can cause long-term emotional distress. Labeling  Try practicing labeling, a simple technique to [...]

Art-Making and Mental Health

By Jackie Carrera, MSEd, Resident in Counseling in Northern Virginia Creativity and mental health go hand in hand. I am a visual artist who enjoys painting, working with pottery, and photography. I turned to art-making during a high stress time in my life and it helped me find balance. One of the texts that taught [...]

Self-care ideas!

By Kayla White, M.A. Clinical Mental Health Counseling, Resident in Counseling If you are anything like me, practicing self-care and self-love can often get placed on the back burner. Also, I am not a proclaimed morning person, so other than those things I NEED to do, I've learned they likely won't get done until I'm [...]

Working with Thoughts – Part 3

By Bruce Craig, MA, Resident in Counseling in Northern Virginia    In the first couple of articles in this series we focused on noticing our emotions objectively and learning how to not be reactive to them. This is a constant lifelong practice that we can get better at over time and we should also remember [...]

Body Positivity vs. Body Neutrality

When Body Positivity Seems Impossible, Aim for Body Neutrality By Grace Kim, Resident in Counseling in Northern Virginia  The idea that a woman’s body should look a certain way has been reinforced through social media, movies, magazines and even our parents. This concept doesn’t only apply to women, but men as well. Societal standards have [...]

Challenging Your Negative Thoughts

By Shelton Piland, Supervisee in Clinical Social Work in Northern, VA During this uncertain time we all may be more prone to depression, anxiety and poor self-esteem. Irrational negative thoughts could be the culprit! Since many of us are stuck at home, social media use has been on the rise. We may accomplish one thing, feel good [...]

Helping Children Deal With Their Feelings

By Grace Kim, Resident In Counseling in Northern Virginia  The relationship between each parent and child is a very personal and private matter. Learning effective communication skills can change the way parents treat their children. Firstly, it is important to help children deal with their feelings. In order to do this, recognize that there is [...]

Positive Impacts of Journaling

By Kayla White, M.A. Clinical Mental Health Counseling in Northern Virginia  Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It's also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper. Here are some of the studied positive impacts of [...]

An Open Letter from Alycia

Dear Healthy Minds Family, I sincerely hope as you read this email, you are in good health. I recognize your hearts and minds may be filled with fear and worry. As the world continues to change around us, I still walk alongside of you. The events going on around all of us are heartbreaking and [...]

Taking Time to Pause

By Jackie Carrera, MSEd, Resident In Counseling in Northern Virginia  We are in a time of uncertainty where some relationships have been strained due to a variety of stressors. For some it has been a time of thriving in being close to another, while for others it is a challenging time. We are always relating [...]

Quick and Helpful Thought Check

By Jack Fox, M.A., Resident in Counseling in Northern Virginia  Sometimes our brains get stuck on “what ifs” or thoughts that are solely negative. It’s easy to focus on the worst case scenarios that stem from some of our negative thinking, such as “If we get in a fight she is going to break up [...]

Working with Our Emotions – Part One

By Bruce Craig, Resident in Counseling in Northern Virginia  Rawpixel.com/Adobe Stock Emotions can become overwhelming in the blink of an eye and it can sometimes feel like there is no way to prevent them from feeling insurmountable. It may seem like everywhere you turn someone is doing something that is mean, frustrating or disrespectful. Every [...]

Self-Compassion Break

Photo by Michelle on Unsplash By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy in Northern Virginia  For so many, the recent months have required a bit of flexibility. The pandemic has left many individuals, parents, and families juggling multiple roles. We are all trying to figure things out day by day. In moments of high [...]

Finding Peace in a Crisis

How to strengthen our capacity for wisdom, peace and enlightenment By Grace Kim, Resident in Counseling We are certainly living in a strange time. There is a lot that is uncertain and a lot that is unknown. It can be hard to manage the emotional challenges of being in quarantine amidst an uncertain future. We [...]

Understanding the Teenage Brain

Photo by Melissa Askew on Unsplash By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy in Northern Virginia  Raising a teenager can be hard. There is so much social, emotional, and neurobiological change happening in such a short amount of time. Many of us can remember, rather vividly, what it felt like during this awkward and [...]

The Power of Smell

By Jack Fox, M.A., Resident in Counseling Most of us have experienced a smell that reminds us of someone or some time in our lives. There is a scientific reason for this phenomenon! Centers for Emotion The places in your brain that are dedicated to working with smell are very closely wired with the centers [...]

Navigating Uncharted Waters: COVID-19

By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy We are in uncharted territory together as our community braces to contain the impact of COVID-19. Photo by Fusion Medical Animation on Unsplash As a parent, you have likely had to shape-shift into many forms this week—comforter, fear-slayer, information-gatherer, preparer, and more recently teacher. You have likely [...]

Three Calming Activities

To help anxious children (and you!) that can be done in the home! By Kayla White, M.A. Clinical Mental Health Counseling Photo by Caleb Woods on Unsplash These activities are great for children and adults to help them practice mindfulness, live in the here and now, and learn to reduce symptoms of anxiety. Progressive Muscle Relaxation: What is [...]

Sleep and Mental Health

By Jack Fox, M.A., Resident in Counseling Photo by Jonathan Fink on Unsplash In almost all the different mental health issues that people face, a common factor is troubles with sleep. While there are many factors that affect how a person is sleeping, there are a few easy ways to help improve the quality of the sleep we [...]

Mindful Self Compassion

By Bruce Craig, Resident in Counseling Photo by Alisa Anton on Unsplash In the last couple of blog articles, we have covered how to begin tuning in to our mental process to begin noticing moment-to-moment what our mind is up to.  As we tune into this process, it is likely you will notice some negative self-talk.  These negative [...]

The Magic Ratio to a Happy, Healthy Relationship

By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy Photo by Kristina Litvjak on Unsplash John Gottman, a well-known and well-respected couples researcher, has documented multiple differences between healthy and unhealthy relationships.  Of these differences, healthy relationships, he suggests, have five times more positive interactions than negative interactions. Luckily, this means that we don’t have to [...]

Change is hard. But worth it.

By Jack Fox, M.A., Resident in Counseling Photo by Ross Findon on Unsplash Are you healthy and well, or just comfortable? Comfort can be a tricky subject when dealing with health and wellness. Often times, individuals find themselves in poor health, either mentally or physically, because they are comfortable and unwilling to change. Humans are conditioned to seek the [...]

Getting to the Heart of Communication

By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy Photo by Jamez Picard on Unsplash Many couples seek out couples therapy because they are finding communication difficult. In the world of couples interventions, communication skills training and “I” statements are popular. While these skills may provide short-term gains, I often see them failing to provide the [...]

Noticing the Mental Process

By Bruce Craig, Resident in Counseling Pixabay Image Practicing Mindfulness in your daily life as often as possible can give us the power to become less reactive to thoughts and feelings.  We can begin to intentionally notice what are mind is up to and begin to retrain it to operate in a more useful way. [...]

5 Ways For a Stress-Free Sleep

By Kayla White, M.A. Clinical Mental Health Counseling, Resident in Counseling Photo by Matthew T Rader on Unsplash We’ve all been there. You turn to look at the clock and it’s 2:00 am, then 3:00am. You have to get up in a few hours but, you are still wide awake with what feels like a million thoughts running [...]

New Year, New You?

Photo by Danil Aksenov on Unsplash By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy As one year closes and another begins, it is natural to think of what we hope the journey ahead entails. Certainly, New Year's resolutions can be guide posts to help us stay on track towards big goals. But often, we tend [...]

Do The Next Right Thing

Photo by Dustin Belt on Unsplash By Alison Morogiello, MEd, NCC , Resident in Counseling Upon viewing the new “Frozen II” movie with my two young nieces, there was a mantra throughout the film that allowed the characters to move forward when things felt hopeless. “Do the next right thing”. Sometimes in life, we are faced with overwhelming [...]

The 5 Signs of Burnout

By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy During the holidays, there can be a lot of emotional resources going out. One way that we can practice self-care is to recognize the signs of burnout and pull back when we feel like too much of ourselves is going into caring for others. [...]

Gut Microbes and Mental Health!

By Kayla White, M.A. Clinical Mental Health Counseling, Resident in Counseling Photo by Brandless on Unsplash It's no secret that mental health and the gut-brain membrane is a new, flourishing research area! One study found that Coprococcus seems to have a pathway related to dopamine, a key brain signal involved in depression, although they have no evidence how this [...]

Keeping Children Safe Online

By Dr. Debra Rezendes - Resident in Marriage and Family Therapy Photo by McKaela Lee on Unsplash One modern parenting challenge that I frequently hear about is how to keep kids and teens safe online. It can be hard to know how to keep children safe amidst the changing landscape of the online world. One certainty about the [...]

Daily Mindfulness Practice Basics

By Bruce Craig, Resident in Counseling Photo by Simon Migaj on Unsplash A simple and effective way to cultivate a more calm and peaceful life is to take the time to notice the thoughts that lead to our feelings. Our brains are always thinking even if we are not tuned into our thoughts.  These thoughts lead to feelings whether [...]

Play away Separation Anxiety

By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy School is back in session, the season in which separation anxiety may rear itself. The good news is that separation anxiety is often normal, short lived, and can be an indication of the healthy and loving relationship with your young child. Separation Anxiety For [...]

Nighty Night

By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy For many of us parents, the blissful summer days of sleeping in have been replaced by the early morning routines of the school year. As we trade the slower paced days of summer for the beginning of the school year, the natural transition of [...]

Systems That Save You Time In Group Practice

Photo copy write Practice of the Practice In our practice, we have found several systems that work to streamline our business and save us time. Every minute wasted, is money lost. I have worked with our Directors to create systems for our practice, allowing our clinicians to do what they do best…therapy! I want our clinicians [...]

Tips on Self-Care

We wanted to focus this month on Self-care. As the saying goes, "an empty tank will take you exactly nowhere. Take time to refuel."  Self-care is not selfish so erase that concept from your mind. If anything, it benefits not only you but those who are around you. You cannot properly care for others without [...]

What I Do For Fun & How It Helps Me Grow

Photo copy write Practice of the Practice Most of us wear many hats, often leaving us to feel stretched thin, uninspired and exhausted. As a wife, mother, clinician and business owner, it’s important I do things to keep me feeling motivated, energized and excited. If you are feeling overwhelmed and are looking for some ways [...]

Decorating Your Private Office With Purpose

Photo by Alvin Engler on Unsplash First impressions are everything! This is important to remember when planning to decorate your office. You don’t have to have a degree in interior design in order to “wow” and welcome your clients into your space. Think “family room” instead of “doctor’s office.” You want your space to be [...]

Seeking Safety

Seeking Safety was designed for people with a history of trauma and/or addiction. Trauma means a distressing event such as a child abuse, major accident, combat, domestic violence, natural disaster, etc. Addiction means destructive use of alcohol, drugs, gambling, food, shopping, etc. It focuses on coping skills to help you become safer in your relationships, [...]

No Show or Show Up?

By: Alycia Burant, MA, LPC, NCC, Founder & Therapist Your First Counseling Session: Trying something new for the first time can cause quite a bit of anxiety. I felt pretty anxious before I went to my first barre class (you know, that trendy exercise fad right now combining Pilates, yoga and ballet?). I imagine this [...]