Checking in before pushing forward April has a way of asking us to pause. Mid‑spring is no longer about the spark of beginning—January’s urgency, March’s momentum—but about adjustment. Growth is happening, yes, but it’s uneven. Some things are blooming effortlessly, while others are quietly asking for attention, or even release. Personally, this month has felt [...]
March Founder’s Blog Series: Growth Without Burnout
As March comes to a close, there’s usually a shift we can feel. The days are longer. The light is brighter. There’s more movement, more energy, more momentum. And with that momentum often comes a quiet (or not‑so‑quiet) pressure: Okay… now it’s time to really get going. Grow the goals. Grow the schedule. Grow the business. [...]
How to Regulate Emotions
Emotions can seem overwhelming and make one feel out of control. At times, they are so intense that you may not know how to respond. In this blog, you will learn how to regulate emotions by recognizing what is happening in the moment while responding in a nonreactive way. The goal of regulating emotions isn’t [...]
Are You a People-Pleaser?
People-pleasing is often misunderstood as just being kind or thoughtful. But true people-pleasing usually comes from fear: fear of rejection, conflict, abandonment, or being a burden. Common signs/traits of a people-pleaser: Saying yes when overwhelmed Struggling to identify your own needs Feeling responsible for other people’s emotions Over-explaining yourself Apologizing excessively Avoiding conflict Needing reassurance to ensure you’re not “too [...]
The Biggest Lie of Them All: “I’m Fine”
“I’m fine” is one of the most common phrases. But after “I read and agree to all the terms and conditions,” “I’m fine” may be the least honest of them all. Maybe more than a lie, it’s a shield. “I’m fine” often means: I don’t want to burden anyone. I am not sure how to explain how I am feeling. I don’t have [...]
Types of Boundaries
Many of us hear the term “boundaries” often, but what does having boundaries actually mean? Boundaries are limits and expectations we set with ourselves and others to help protect our physical, emotional, and mental well-being. When we ignore or don’t uphold our boundaries, we often find ourselves in situations where we experience discomfort and stress. [...]
Workday Shutdown: How to Transition into Home Life
Many people struggle to leave their work at work, but what happens when we bring work home with us? When we bring work home, it can increase stress, make it easy to neglect self-care, increase the risk for burnout, affect relationships, and even reduce our quality of sleep. If you feel that you are constantly thinking about [...]
February Founders’s Blog Series: Harnessing the Magic
This February, I found myself somewhere unexpected for a work conference focused on continuing education: Disney World! On paper, it was about learning new frameworks, updated practices, and sharpening skills. In reality, it became something much deeper. Disney has a way of quietly working its magic, and as I walked between sessions, castles, and conversations, [...]
Mindfulness in Motion: Finding Presence in Everyday Life
From Workouts to Washing Dishes Every time I lace up my sneakers or rinse a plate in the sink, I’m presented with a simple invitation to slow down, breathe, and be fully present. We have all at one point been told or advised to “try practicing mindfulness”. What does that mean exactly? Mindfulness is the [...]
10 Black Pioneers in the Mental Health Field
Throughout Black History Month, we honor the lasting impact African Americans have made across every sector of our society, including the field of mental health. Their leadership, resilience, and innovation have shaped how we understand emotional wellness, healing, and care within our communities. At Healthy Minds Therapy, we intentionally use this time each year to [...]
What You Need to Know About Putting Your Kiddo in Therapy
As a parent, deciding to put your child in therapy can bring up a lot of emotions: concern, hope, uncertainty, and even guilt. You want to make sure you’re doing the right thing to support your child’s well-being, but you might not know exactly what to expect. That’s okay. Why Parents Seek Therapy for Their [...]
January Founder’s Blog Series: Beginning the Year With Clarity
I’m Alycia Burant, founder, owner, and therapist here at Healthy Minds Therapy. I’m thrilled to share the very first edition of our new Founder’s Blog—a monthly space where I’ll reflect on the themes shaping our work, the lessons I’m learning as both a clinician and leader, and the vision guiding our practice forward. As we [...]
What to Expect in an Intake Session
Starting therapy is a big and meaningful step toward your mental and emotional well-being. Taking that first step can feel nerve-wracking or even a little scary. You might wonder what to say, what your therapist will ask, what they will think of you, or whether you are “doing it right.” The truth is, there’s no [...]
Anxiety and Safety Behaviors
Anxiety and worry can make it difficult to be present within daily events and personal interactions, which can take the joy out of small and big life moments. For many people with anxiety, there's a strong desire to escape, reduce, or avoid anxiety situations, people, or things that increase this feeling. It is common to [...]
Dos and Don’ts of Healthy Self-Reflection
Self-reflection is a powerful tool for growth when done properly. It should be done with intention and compassion. But self-reflection can be confusing, especially when most people have some sense of awareness and insight. Here are some simple dos and don’ts to get you started! ✅ DO: Be Curious Healthy self-reflection starts with curiosity to [...]
Why Play Therapy
When children are struggling, they often struggle with pinpointing or finding the words to articulate what they may be feeling. As adults, we tend to process our emotional experiences by talking them through, but kids often communicate differently. They reveal what is happening internally through their play. This is where play therapy comes in. What [...]
Winter Reflection and the Eight Cs of Self-Leadership
Winter has arrived. Snow drifts softly from the sky, blanketing the world in quiet. The air is crisp, cheeks glow ruddy from the cold, and comfort can be found in steaming mugs of coffee, hearty soups, and sturdy snowboots. The sun lingers only briefly before surrendering to the long stretch of evening darkness. As night [...]
How to Practice Self-Care in the Winter
The changing seasons throughout the year can often result in changes in our mood and mental health. Many people experience increased sadness and a lack of energy in the winter months, as the days get colder and shorter. Incorporating self-care into our routines can help to combat the negative effects of winter and support our [...]
Holding Grief During the Holiday Season
Loss is one of the most difficult and universal experiences we have as humans. Around the holidays, many people experience a renewed sense of grief, sadness, anger, and longing for people or relationships they have lost over their lives. While it can be hard to experience these emotions, it is important to understand that the [...]
Self-Care Idea: Nature Walks to Nurture Mental Health
Spending time outdoors can be one of the easiest and most accessible ways to support your mental health. Many studies have shown that being in nature can lower stress, reduce anxiety, and even boost creativity and focus. Beyond the health benefits, there is something grounding about nature that can offer a sense of calmness that [...]
Understanding Therapy
Therapy is a private and supportive space where you talk with a trained professional about your thoughts, feelings, and challenges. It's a place to better understand yourself and learn ways to feel and cope better. Here are the different types of therapy: Individual Therapy: One-on-one with the clinician In one-on-one therapy, what you share with [...]
Grieving During the Holidays
This time of year can be especially difficult for those grieving. The losses we experience can be losing a loved one, losing a pet, a home, or a job. In the absence of those we love and things we cherish, we are grieving the sense of security and stability they’ve once brought us. Grief can [...]
Seven Days of Self-Compassion
Days are stressful, and we are constantly asked to do more and more. With the holiday season approaching, there’s unsaid stress and pressure. Self-compassion falls through the cracks during these times and sometimes feels like a luxury. But it’s not a luxury, it’s a necessity. What is self-compassion? It involves treating yourself with the same [...]
Self-Care Ideas for the Upcoming Holidays
The holiday season can be a joyful time filled with celebration, but it can also bring stress and overwhelm. Taking time for self-care is essential to ensure you’re able to enjoy the festivities and maintain your well-being. Here are some self-care ideas to help you navigate the upcoming holidays with ease: Scented Candles I love [...]
Helping Your Child Communicate Their Feelings and Needs
Understanding Big Feelings in Small Bodies Supporting your child’s emotional communication can feel tricky, especially when big feelings show up in small bodies. Children under 10 are still developing the brain structures and language needed to understand and express what they feel. It’s normal for them to struggle to find the right words or to [...]
Domestic Violence Awareness Month
October is Domestic Violence Awareness Month, a time to raise awareness about the impact of domestic violence and highlight the resources available for those affected. Domestic violence is a prevalent issue that impacts individuals and families across all demographics, taking many forms, including physical, emotional, and psychological abuse. Understanding the resources that are available is [...]
The Healing Power of Animals
Many of us have grown up with pets, know someone who owns a pet, or are simply lovers of animals. Animals have a unique way of comforting us without even needing to speak to us. By being around animals, we can feel a safe, nonjudgmental space that can provide moments of calm and happiness to [...]
Everyday Mindfulness
If you’ve been in therapy (or on the internet in general), then you’ve probably been introduced to the concept of “mindfulness.” Mindfulness is often described in a similar vein to meditation: done in a quiet place, maybe with some soft music, in a comfortable position, for five to ten minutes. While this may be the [...]
When Your Child Is Self-Harming (or Threatening To): A Gentle, Clear Guide for Parents
If your child is in immediate danger, call 911 (or your local emergency number). In the U.S., you can call or text 988 for the Suicide & Crisis Lifeline, or text HOME to 741741 for Crisis Text Line. First: take a slow breath with me Finding out your child is hurting themself (or thinking about [...]
The Art of Taking Your Time
Life can be so hectic and overwhelming that it feels difficult to put our foot on the brakes and slow down. Often, we are surrounded by external pressures that place value in performing at a faster pace; while this can still be productive sometimes, we are likely to burn ourselves out if we aren’t able [...]
What is a Highly Sensitive Person?
Have you ever been told that you are “too sensitive”? Or maybe you’ve noticed that you’re especially affected by violence, pain, conflict, or can become easily overstimulated by your environment? You are not “too much” or “too emotional”. It might be that you are what psychologist Dr. Elaine Aron describes as a “highly sensitive person” [...]
Are my boundaries being violated?
Boundaries are limits we have set in our personal or professional lives that help protect our physical, emotional, and mental well-being. When boundaries are crossed, there can be a wide range of signs/symptoms, including mild discomfort to significant clinical distress. But sometimes, it’s hard to know if it is a genuine boundary violation or miscommunication, [...]
How to Sit With Your Feelings
What are feelings? Most of us weren’t taught how to actually feel our feelings. Many times, to survive, we brushed off our emotions, tried to hide them, or forced ourselves to “overcome” them. But our emotions don’t go away because we ignore them. Our emotions are smart; they wait, come back, and sometimes come back [...]
Giving the Benefit of the Doubt
These days, we are encouraged to “be positive” to improve our mental health. One of the ways I recommend practicing positivity is by building the habit of giving others the benefit of the doubt. Giving someone the benefit of the doubt means acknowledging that we do not have all the answers and cannot possibly judge [...]
Four Everyday Habits That Support Mental Health
Mental health is complex, and at times, it can seem overwhelming or exhausting to keep up with everything we need to do to support our mental well-being. Sometimes, the most helpful changes aren’t big or complicated, but simple, everyday habits to include in our daily routine. When we check in with ourselves, it is helpful [...]
Anxiety Visualized as a Thief
We are all acquainted with anxiety to one degree or another. Our minds become preoccupied with thoughts such as: “What if I’m missing something?” or “What if I look like a fool in front of these new people?” When questions like these swirl around in our minds unchecked, we can be kept in an anxious [...]
Nature’s Free Therapy
When was the last time you went to a park? Do you take breaks to go outside during your day? A growing body of research indicates that spending time in nature can reduce stress, increase feelings of happiness, and promote overall well-being. A study conducted by the University of Michigan found that spending just 20 [...]
What to Consider When Looking for a Therapist
Seeking support for your mental health is a big step, and it can be hard to know where to start once you’ve decided to try (or return to) talk therapy. Start by asking yourself whether virtual or in-person therapy is more suitable for you and your life. While there are many opinions out there on [...]
Summer Time Sadness: Seasonal Affective Disorder in the Summer
We often hear of Seasonal Affective Disorder (SAD) occurring in the winter, when the days are shorter, typically lacking sunshine and warmth. Although most frequently presenting itself during the winter months, some individuals affected by SAD may experience it during the summer months, sometimes even ending in the fall or winter. Seasonal Affective Disorder presents [...]
The Power of a Positive Mindset
We’ve all heard about the placebo effect, where the positive outcomes of a treatment are more due to the patient’s belief that the treatment will work than to the actual treatment itself. For example, a patient believes taking a pill will improve their energy, not knowing that the pill is a sugar pill. But have [...]
Living Intentionally
As we go through our daily routine, it’s easy to get caught up in the busyness of life. Routines are a great shortcut to help the day run smoothly. However, they can also leave us feeling like we’re in a rut or going through the motions. This may lead to low mood, lack of motivation, [...]
Prioritizing Mental Wellness as an Introvert
If you are an introvert, it can be easy to feel overwhelmed, drained, and even misunderstood. The idea of talking to others can be exhausting at times, and having alone time is necessary to recharge. To maintain mental health and well-being, developing self-care strategies that create balance and align with your needs is important. [...]
Gratitude for Our Day-to-Day
In a world of instant gratification and “keeping-up-with-the-Joneses," it is easy to begin to begrudge our day-to-day life. Our routine. There’s nothing wrong with wanting to keep life interesting by shaking up our “ordinary” lives now and then by going and doing something fun, novel, etc. What I am referencing here is more of the [...]
Do We Need Couples Counseling or Discernment Counseling?
When couples face significant relationship struggles, seeking professional help can be a transformative step. However, not all couples therapy approaches serve the same purpose. Two common but distinct paths are discernment counseling and couples counseling. Understanding the differences between these approaches can help you choose the right fit for your unique situation. What is Discernment [...]
Progress is Progress, No Matter How Small
I have noticed a trend (even in myself) to discount small steps in progress. We impatiently compare ourselves to one of our goals and, instead of focusing on how far we’ve come, we tend to focus on how far we have yet to go. Our self-talk tends to feel more like self-flagellation rather than encouragement. [...]
Mental “Spring Cleaning”
As physical clutter can be distracting, so can unprocessed emotions. As human beings, it is easy for our brains to get cluttered in negative thoughts, unresolved emotions, and more to-do items than we have time to handle. This all can build in our minds and result in stress, anxiety and burnout. Making time to sit [...]
Making the Case for Co-parenting Counseling
As a Family Court mediator in the Washington, D.C., court system, I witness the stress and difficult emotions separated parents experience when trying to co-parent their shared children. Some of the parents I work with are ending a marriage or long-term relationship, while others were together only long enough to create their child. Regardless of [...]
When There Is No Fix
Sometimes in life, we may find ourselves facing circumstances that are beyond our control. We may notice increases in anxiety, depression, and hopelessness as we try to make sense of our world. We can busy ourselves trying to “fix” the problem in an attempt to find some way to feel more settled in the chaos. [...]
Developing Media Literacy in an Online World
We live in an extraordinary age. We have the ability to answer almost all questions and explore topics beyond our wildest dreams with the touch of one button. Google, and the internet at large, has allowed for any and everything to be available to us. With so much available to us at all times, how [...]
Redefining Love this February: Self-Love is Essential
February is filled with symbols of love, like red roses, pink hearts, sweet chocolates, and romantic gestures. In today’s society, it is a month to celebrate love in relationships. But what if we begin by reconsidering what love truly means? Social pressure encourages prioritizing others in relationships and self-lessness, but is loving yourself actually selfish? [...]
How Changing Your Thoughts Can Change Your Life
In the fast-paced world we live in today stress and anxiety seem to have become an integral part of our daily routines. Mental health challenges are no longer isolated issues but a widespread experience, affecting millions. While there is no magic cure for these challenges, one powerful tool lies within each of us: our ability [...]
A Guide to Trauma Writing
Processing trauma through writing involves telling the story and expressing the deep emotional impact of the traumatic experience. Writing helps to organize thoughts and emotions, which can alleviate the distress caused by traumatic and stressful events. With repeated writing, people often shift their language and narrative structure, creating a more coherent story that fosters deeper reflection [...]
What is Love?
There are many different ways many different people will define love. Mister Rogers said: “Love isn't a state of perfect caring. It is an active noun like struggle. To love someone is to strive to accept that person exactly the way he or she is, right here and now.” I believe that to be true. [...]
The Importance of Consistency & Routine
It’s understandable that many of us have, at one point or another struggled to maintain a routine or even create one to stick by. There are times we encounter a setback that pulls us away, like an unexpected event that takes priority of our focus. Perhaps we even become overwhelmed at some point. Though these [...]
The Benefits of Pet Ownership
I recently saw a reel on Instagram of a woman covered in pet fur cleaning up a pet mess arguing that the pet mom life was a necessity. It was silly and funny and got me thinking about my own circumstances. I am a busy military spouse with 3 children, and a traveling husband, and [...]
Exercise and Mental Health
Exercise is a regular part of a healthy lifestyle. Moving our bodies is an important part of our cardiorespiratory health, improving bone density, and reducing the risk of developing various diseases including cardiovascular disease, type II diabetes, and certain cancers. Studies have shown that human beings may have an innate drive to move based on [...]
Adult Time Management: A New Perspective
How are those New Year’s resolutions and goals progressing? I recently came across a statistic revealing that only 25% of people stick with their goals beyond January. Many of my sessions during the winter months center on motivation and behavioral activation, as clients grapple with maintaining momentum. When it comes to managing time as an [...]
Nurturing Your Mind, Body, and Spirit: Self-Care Journal Prompts for Your Well-Being
Self-care isn't just about pampering ourselves with bubble baths or a spa day—it’s a holistic practice that nurtures the mind, body, and spirit. Tending to these three parts of ourselves is essential for maintaining the energy and balance we need to show up fully in our work, relationships, and daily commitments. But, self-care is deeply [...]
Try Something New this New Years
The allure of the New Year’s resolution compels many of us to begin creating a list of goals every December to be accomplished in the next year. Many of these goals focus on improving health, developing new habits, or making changes to our circumstances. The promise of a “new year, new you” entices many of [...]
Rethinking New Year’s Resolutions: Alternatives for a More Intentional 2025
Since before the decorations were off the tree and all the Hanukkah candles were lit, I’ve been asking people about New Year’s resolutions. Not necessarily what those resolutions are, but how they feel about making them. Some folks don’t bother making them because they feel it’s an exercise in failure. That was the view of [...]
Three Tips for Navigating Holiday Stress
Self-Care Tips for Dealing with Grief, Loneliness, and Family Tension The Hallmark Channel has made a fortune providing subscribers a vision of Thanksgiving, Hanukkah and Christmas as a wonderful festive time where problems are worked out by New Year, but it's not that way for most of us. Holiday escapism into holiday-themed movies, books and [...]
The Holidays: ‘Tis the Season of Limits and Boundaries
Whether you celebrate Thanksgiving, Christmas, Hannukah, Yule, or any other big family event, it’s an exciting, festive time filled with cheer and good food. For many, it’s a time to reconnect with relatives and family friends you haven’t seen in a year or more. However, it can also be a time when stress is high [...]
Creativity in Parenting
While there is no one-size-fits-all approach to parenting, we know that fostering a safe, nurturing environment can help children grow and build resilience. Parenting neurodivergent children can provide unique opportunities for caregivers to be creative in exploring their child’s world, preferences, and strengths. Below are a few prompts to guide parents in becoming curious about [...]
Look for the “saints” walking among us…
Imagine Dragon’s song “Demons” came on the other day, and, in the aftermath of recent hurricanes, its opening lines struck me differently than they had before. Before I explain, I would first like to clarify that I am not speaking to the victims of the hurricanes, nor am I proposing an interpretation of the song. [...]
Election Self-Care
As election season approaches, it often brings significant stress for many individuals. The heightened emotions and contradicting views surrounding political campaigns can spark distressing debates and conflicts, straining relationships with friends, family, and coworkers. The overwhelming barrage of news content creates a sense of urgency and anxiety, complicating distinguishing fact from fiction. At the same [...]
Knit or Crochet Your Fears Away…
I have always been a crafter enjoying the time I spend sitting relaxing and participating in a repetitive task that eventually leads to a feeling of accomplishment. I especially like knitting and crocheting. I love the way my mind relaxes as my fingers work on the task getting better with each stitch. As an anxious [...]
ICYMI: HMT Celebrates Queer & Trans Community at Alexandria Pride Festival 2024
In June 2024, Healthy Minds clinicians celebrated Pride Month by volunteering at the annual Alexandria Pride Festival. We were excited to volunteer again this year! The city of Alexandria hosts a Pride festival to “offer residents a variety of events and opportunities to celebrate Lesbian, Gay, Bisexual, Transgender and Queer + (LGBTQ+) Pride Month in [...]
Strengthening Therapeutic Connections Through Pets in Telehealth Therapy
“Time spent with cats is never wasted.” - Not Sigmund Freud “I, as is well known, do not like cats. “ - SIGMUND FREUD The bond between people and their animals evolved through history, from utilitarian farm cats and hunting dogs to cherished family members in their own right. As people became more socially isolated, [...]
Avoiding Compassion Fatigue in an Online World
We live part of our lives online. Many of us have multiple social media accounts across many, many different apps. Online often feels inescapable. We are consistently being told about current events that we “must” care about. Oftentimes, we cannot avoid an article, a TikTok, or an Instagram reel about something happening in the world. [...]
Benefits of Psychotherapy
If you’re curious about therapy, it can be helpful to learn more about the unique benefits it offers for improving mental health. One benefit of one-on-one talk therapy is the individualized nature of the treatment. Over time, often during weekly sessions, your therapist learns about you and your strengths, to help collaborate on a [...]
A New Year Newer You
The new year always rolls in with the promise of new beginnings and fresh starts. Many of us find it hard to resist the idea of initiating something new without much thought to unsuccessful attempts in the past. We are able to step outside of the thought loops which for some of us derail our [...]
It’s Okay if there are “knots” this Holiday Season
Someone posted this on social media. I know it was meant to be a chuckle to get us through the stress of the holiday season and I feel most of us see it and identify deeply. Something else came to mind for me. A good friend’s grandmother extolled this: If a string is in a [...]
Is it really the most wonderful time of the year?
It’s the holiday season. Before we are even able to put the Fall decorations away, the Christmas trees already have their lights on. Jingle Bells accompany us wherever we go to endorse our festive mood. Yet, the moods my clients bring to the office these days are often far from being festive. For many, the [...]
Healthy Boundaries
An overall theme I have been noticing is boundaries or lack of boundaries. With the holidays upon us, people have been struggling with issues concerning family, friends, trauma, loss, grief, etc. The holiday season brings up many emotions for people, the good, the bad and the ugly. How do we manage and cope with all [...]
Am I Grieving Right?
Everyone grieves, but is there a right way to do it? The short answer – no. Grief is a universal experience yet it is different for everyone. The Mayo Clinic defines grief as an overwhelming emotional response to loss. Whether it is the death of a relative, a breakup with a romantic partner, receiving a [...]
Setting Healthy Boundaries with Social Media
Good boundaries are important to establish healthy relationships, but when it comes to our virtual lives, rarely do we think to create clear-cut borders. If you have a smartphone, you’re probably aware that limiting screen time can be a challenge. Establishing firm boundaries online is not only needed for our safety and protection but also [...]
If You Need Me, I’ll Be in My Pillow Fort.
Intentional Goal Setting and Honoring Your Inner Child Hello there. If we aren’t acquainted, I’m Maggie. Just your garden variety, anxiety-having, ADD-brained impostor syndrome toting LPC. Nice to meet you. I’ve noticed a trend in folks I encounter, including myself, with the change of the season. People are feeling a little uncertain about a direction [...]
The Process of Healing – What to Let Go of, What Do I keep?
In the midst of winter, I found there was, within me, an invincible summer ~ Albert Camus Healing is a complex process that involves physical, emotional, and spiritual aspects. The process of healing may differ depending on the individual and the specific condition or ailment being treated, but there are some general principles that can [...]
Anger Management
When we find ourselves angry with someone, my uncle once told me, we should ask ourselves, “What rule of mine was broken?” This question helps to shed light on the reason we became angry in the first place. Our rules can be about anything: how we believe we should be treated or spoken to; how [...]
Helping Clients Heal After Heartbreak
As a clinician supporting clients in the aftermath of a relationship’s ending, it is oftentimes a delicate and multi-faceted process. One of the most important things to keep in mind is that each client copes with the grief and sadness in a way that is unique to them. Being able to properly assess their unique [...]
Do you struggle with body image?
Body image is how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses everything from the shape of your body (including height and weight) to what you believe about your own appearance. Many of us internalize external messages starting at a young age that can [...]
Self-Care Exercises
What is self-care and why is it important? Self-care means taking care of oneself by engaging in activities that promote wellness. These areas of wellness include emotional, physical, mental, social, spiritual, practical, and professional well-being. It is crucial that you address each of these areas to better cope with various stressors and find balance in [...]
Family Manipulation
The holidays are right around the corner. For some people, spending time with loved ones is an exciting and cheerful time. For others, it can be stressful and emotionally exhausting to deal with manipulative and difficult family members. It’s easier said than done to cut toxic people out of our lives completely, especially when these [...]
What kind of parent are you?
Everyone wants to be a good parent. From the moment we decide to parent and raise a child, we start asking ourselves one of the most important and challenging questions – How do we actually do that? How should we raise our kids, so they grow up into successful, caring, and responsible adults? How should [...]
Do you have an anxious or stressed child? Try these fun activities.
Fun activities to do with children that may be stressed, anxious, hyperactive, suffering from grief or loss, or just plain bored. Children often learn better to express themselves with hands-on activities. All of these activities can be tailored to the individual child. Stress Ball and Fortune Teller Activities One thing that is helpful for [...]
Emotional Hunger vs. Physical Hunger
Have you ever used food to cope with stress or any other emotion? Sometimes people use food to avoid emotional discomfort or distract themselves from distressing thoughts. First, take a few deep breaths, and acknowledge that you’re human! It happens! Today, you are going to learn the difference between two different types of Hunger: Emotional [...]
What is Codependency?
Codependency is a relationship dynamic in which people display unhealthy attachment patterns of behavior to one another. The behaviors are hurtful, irresponsible, damaging, and destructive and are not only dangerous to themselves but to everyone involved. The imbalance of codependency can show up in many ways, but any relationship can take on codependent traits. Relationships [...]
On Being Self-Compassionate
“If my friend was struggling with the same thing I am, would I speak to them the way I just spoke to myself?” This is a question that I encourage clients to ask themselves when I hear them being overly self-critical. It serves as an introduction to the importance of exercising self-compassion when improving our [...]
Thinking Better and Avoiding Mind Traps
An important first step in changing how we think and developing the ability to recognize our distorted thinking is by developing an awareness of common “Mind Traps”. Mind traps are often a byproduct of our inner self-talk, but it is important to note that without some sort of “fact-checking” our inner self-talk is not always [...]
How to help your kids get (mentally) ready for school
After two months full of beach trips, ice creams, pool days, drive-in movies, cookouts, and backyard campings, it is time to pack the backpacks and return to school. Fall is always a busy and stressful season for parents, students, and all school personnel. Although we are faced with different challenges, we all experience mixed feelings [...]
Diet & Exercise: Why It’s Easier Said Than Done
There's no doubt our diet affects mental health. Ugh, the same dance it seems: two steps forward, one step back. Try this, don’t eat that! So many frustrations when it comes to diet and exercise often lead to feelings of shame and overwhelm. I have a unique perspective on diet and exercise as a trauma [...]
The Art of Mindful Vacationing
If you're anything like me, you dread the post-vacation slump which often shows up bright and early the Monday morning following vacations. It's no secret vacations can be stressful and often times we set the bar extremely high. We try to cram in a plethora of experiences in a very short space of time. It shouldn't come [...]
Dealing with Chronic Pain
Dopesick is a drama miniseries on Hulu and I believe on Disney Plus. The eight-part drama series is based on the non-fiction book of the same name by Beth Macy, examining the dreadful causes and effects of the opioid crisis unleashed in large part on the United States by Purdue Pharma, and its “non-addictive” painkiller [...]
On Saying Yes
Self care is all the rage and, in most articles, memes, and TikTok advice it’s all about saying no to things. That is something that is a challenge for many of us, and saying no is an important skill. That said, so is saying yes. When was the last time you said yes to something? [...]
What is Professional Burnout and How to Handle it
For those of us in the working field, heavy workloads and deadline pressures are things we have all experienced at some point in the job. Who doesn’t feel overwhelmed or stretched thin sometimes? But when relentless work stress pushes you into the debilitating state we call burnout, it is a serious problem. It affects not [...]
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 [...]
How to be an Ally During Pride Month and Throughout the Year
The month of June is an important month dedicated to the uplifting of LGBTQ+ voices, a celebration of LGBTQ+ culture and the support of LGBTQ+ rights. PRIDE is an acronym for Personal Rights in Defense and Education. No matter who you love or how you identify, everyone deserves to be safe, valued, equal, and proud. [...]
About Eye Movement Desensitization and Reprocessing
Eye Movement Desensitization and Reprocessing, or EMDR, is a therapeutic technique that allows your brain to reprocess a negative event, memory, or situation that has occurred in your life and gives you the ability to think about the event in a more adaptive way. Sometimes when an event like that occurs, the brain gets stuck [...]
Sometimes It’s Not Just One Thing That Can Help Us Maintain our Healing
Over the past few years, it has been both a personal and professional observation that the people who have been successful on their mental health wellness path utilize many different coping strategies and coping skills. Often, I think we all sometimes, in one form or another, look for the “quick fix” or the one thing [...]
The Productivity Paradox
How many times have you found yourself with a canceled appointment and you frantically looked for something to do to fill that space? We’ve all been there. Not wanting to waste a single moment of possible productivity. Somewhere along the way we’ve managed to attach our happiness and success to our productivity. This has resulted [...]
Five Morning Routines to Start Your Day Off Right
This month for Mental Health Awareness Month, I wanted to share five morning routines that can help start your day off right. Taking time for self-care is so important - even the smallest change in routine devoted to self-care can make a big difference in your day. Here are Five Helpful Morning Routines: 1. Meditation: [...]
Taking the Pressure Out of Intimacy
We often hear "healthy communication is key". But what happens when healthy communication still adds pressure? Being sexually intimate with our partners can seem easy in the beginning stages, sometimes referred to as the "honeymoon phase" but eventually the passion can die down, and maintaining a healthy sex life begins to require more communication and [...]
How Can I Convince Someone To Go To Therapy?
We can all think of at least one person in our lives who can benefit from going to therapy. Seeing a loved one struggle with mental health issues can be scary or overwhelming. It’s natural to want to help them by bringing in a professional but you can’t force a person to change. Instead, you [...]
How to Help a Loved one with Depression
Many people have either experienced depression themselves or at least know of one or more people who have suffered from depression. According to the National Institute of Mental Health, approximately 17.3 million American adults in the U.S suffer from depression. Symptoms of Depression: You or a loved one may be suffering from depression if you [...]
Tips on Self-Care
How to add Self-Care to your daily routine. 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 [...]
No Show or Show Up?
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 is what it feels like to start therapy for [...]
Where Self-Compassion and Boundaries Intersect
Self-compassion and boundary-setting are two things that I find myself very energized to work with in the therapy space. When I heard Brené Brown speaking about the intersection between these two topics (on a recent episode of Armchair Expert) I knew I wanted to elaborate further. What Do Compassionate People Have In Common? Let’s first [...]
Remember Your Why
By Jennifer Drum, Resident in Counseling I was recently inspired by a client who carries a list she created to remind herself why she is committed to her job, even on the very tough days… People enter therapy for many different reasons, and it is truly a process unique to the individual. Addressing challenges and [...]
The Dangers of All or Nothing Thinking
All or nothing thinking, also known as black and white thinking, is a cognitive distortion. Cognitive distortions are exaggerated or irrational thought patterns that result in feelings such as anxiety or depression. All or nothing thinking is when we look at things in extremes, see a situation as being either this way or that way, [...]
A Mental Health Take-Away from “March Madness”
By Jennifer Drum, Resident in Counseling Intensions and Uncertainty If you turn on your television over the next few weeks you can enjoy the physical, emotional, and psychological ride of college athletics through “March Madness.” In the spirit of these student-athletes, let's take a moment to feel into their reality of uncertainty when it comes [...]
Intention setting: a better way to start the day
How often do you hit the snooze on your alarm and rush through your morning routine when you finally get out of bed? Maybe you do get up when your alarm goes off the first time, but you immediately start thinking of the many things on your to-do list for the day. Either way, we [...]
Techniques for Time Management
Do you ever catch yourself saying “I just don’t have time!” or “I wish I had time for that.” Or maybe you notice that despite your best efforts, something keeps slipping through the cracks. Time is tricky. Here are some tips and techniques to help you manage your time better. Pomodoro Technique This is a [...]
What is Social Work Anyway?
When I decided to go back to school later in life to pursue social work, I soon realized how many misconceptions there are around what social workers do. Many people assumed social workers’ only role was doing child protective work, which is no surprise since that is often how social workers are portrayed in the [...]
Scavenger hunt, anyone?
So, who doesn't like a good scavenger hunt? Not only are they fun, but scavenger hunts also help children work on essential skills like problem-solving. It also helps to reinforce act-out methods they have been taught by parents or teachers in a physical way, leading to increased retention. They are also easy to customize to [...]
What Can YOU Do To Take Care Of Your Mental Health?
It is crucial that you take care of your mental wellness now more than ever before. Mental wellness or good mental health is thinking, feeling, and interacting in ways that help you enjoy life and effectively deal with challenging situations. Without mental wellness, people are unable to fulfill their full potential or play an active [...]
I Think My Child is Having Mental Health Issues – Now What?
Parenting is not for the faint of heart Parenting a child during their middle and high school years can present unique challenges in normal times. Throw in a global pandemic, social justice reckoning, climate change (insert your kiddo’s stressor) and it certainly doesn’t get any easier. If you are the parent of a tween or [...]
Trusting the Therapy Process
By Jennifer Drum, Resident in Counseling Therapy is an involved process. The first step being, entering into a therapeutic relationship where you feel seen and heard, as well as open to looking at yourself and life in a deeper way. Some personal challenges are going to take longer to sift through. Some issues, after being addressed, may [...]
Thoughts on Nedra Tawaab’s Set Boundaries, Find Peace
You need it. The first time I heard about this book was on Good Morning America. I go through phases where I like to have the morning news on in the background as I drink my coffee and begin working through yesterday’s documentation. This day, Nedra appeared for a few short minutes to speak on [...]
A Message to Men in Need
“To progress again, man must remake himself. And he cannot remake himself without suffering. For he is both the marble and the sculptor. In order to uncover his true visage, he must shatter his own substance with heavy blows of his hammer.” ~Alexis Carrel, Man, The Unknown Look the reality is; though most of us [...]
Helping Kids with Deep Breathing
Children regularly have big emotions, and it can be more difficult for them to calm down than it is for adults. Sometimes even when we tell kids to take a deep breath they start hyperventilating, coughing, or choking. They may need a little extra help. First we want to educate children on why deep breathing [...]
Cognitive Distortions: 10 Examples of Distorted Thinking
A cognitive distortion can be defined as faulty or inaccurate thinking, perception, or belief. Negativity is often the defining characteristic. For some of us, distorted thinking is a momentary blip. We get upset when we fail a test. We briefly reason that we’re bad at whatever the test was on instead of realizing we need [...]
Let’s Move Towards Nuance in the New Year
The New Year is symbolic for me. Time may be made-up, but it is a made-up system that rules our lives. And there’s just something nice and fresh feeling about January 1st. I do not expect to turn into Cinderella at the stroke of midnight, but I do believe in moving into a new year [...]
5 Tips for Improved Mindfulness Walking in 2022
IT TOOK A STORM TO HELP ME BE PRESENT! Walking for 50 minutes at the end of each day is routine for me. I lace up, insert my Air Pods, select a playlist, and off I go. I pass dogs on leashes, food delivery people, kids on the playground… I think you get the picture. [...]
How Loneliness Impacts The Workplace
Technology allows us to speak with others across the country and around the world without having to leave the office. While these modern-day opportunities may be convenient, they can actually be contributing to loneliness. As human beings, we all have an innate need to be connected to others, to belong. Loneliness pulls us away from [...]
The Holidays as an Opportunity to Grow
By Jennifer Drum, Resident in Counseling This time of year is as emotionally colorful as the lights we see in store windows. Holidays, like other yearly marked events, offer us an opportunity to look inside our hearts to see where we have arrived as of now. We may find ourselves not just reflecting on ourselves but also [...]
Fears About the Future and Anticipatory Anxiety
Anticipatory anxiety is the worry that creeps in when there are uncertainties about the future. We often become focused on the things we can’t predict or even make sense of. In that space, our minds begin to entertain the negative possibilities and “what ifs”. This type of anxiety can be seen in our everyday lives [...]
Using Your Anxiety as A Trigger for Taking Action
What is to give light must endure burning. Everything can be taken from a man or a woman but one thing: the last of human freedoms to choose one's attitude in any given set of circumstances, to choose one's own way. ~ Viktor Frankl; Man’s Search for Meaning For many people today, anxiety is typically [...]
The Holidays and Being Body Positive
The Holidays can be a magical time of year. For many people the holidays are a time for giving, making memories, spending quality time with loved ones, and… eating good food! Unfortunately, many of us can fall into engagement with negative self-talk resulting in feelings of shame and guilt during this time of year when [...]
Navigating Grief During the Holidays
The holiday season can be a very difficult time for anyone experiencing grief and loss. This may be the first family gathering without a loved one present. It may also be years since the loss of a loved one as the pain connected to grief continues to ebb and flow. The holidays can also be [...]
5 Questions To Ask Your Therapist
Going to therapy can be very beneficial. It is a place where you can learn more about yourself; understand the symptoms of mental health you are experiencing; receive advice and support to help achieve your goals, and work on forming more meaningful relationships. It is a place for someone who needs someone to listen or [...]
Grieving the Loss of a Pet
The loss of someone you care deeply for can feel absolutely devastating. The same goes for the death of a cat, dog, or any other pet you may have. The experiences and feelings we have with our pets are unique to our relationship with them. There is no one else that has experienced that relationship [...]
The Value of Exploring Our Experiences Using More Curiosity and Less Judgment
Shifting a judgmental mindset. An essential component in my approach to therapy involves assisting clients to see things clearly, rather than in a biased, judgmental way. Our judging minds typically conceal a wider, more realistic picture of our life experiences, ourselves, and of others. This skewed inaccurate view often results in our emotional suffering in [...]
Break Through Resistance
It happens to all of us. We make a commitment to change, and then, resistance hits. Unexpected barriers, that we don’t know how to deal with, can be one of the biggest reasons that we don’t achieve our goals. Resistance can easily discourage us and give us reasons not to change. For some people, resistance [...]
Self-Soothing vs. Self-Care
The term self-care has become extremely well known over the past few years. We talk about it at work, school, with our kids and with our families. But what actually is self-care? Believe it or not, self-care is not putting on your face mask at the end of the night or listening to relaxing music [...]
Spoiler Alert: Comparative Suffering Helps No One
Comparison is the key part of comparative suffering. We try to rank suffering and privilege. Who has more? Who has it better or worse than me? What are they doing that I am not? In an attempt to create a hierarchy of feeling, we are actually impeding empathy and compassion. Comparative suffering can work in two insidious [...]
Sleep Hygiene
Sleep. We love it, we hate it. It can be a source of rest, but also a source of stress. When 50-70 million people in the United States suffer from a diagnosable sleep disorder, it’s clear that it is a prevalent issue. It affects our physical, mental, and emotional health. Just like you brush your [...]
Getting Un-Stuck
Change is scary, but acknowledging that you have the power to choose something different, may be even scarier. We can all at some point in our lives become paralyzed by fear, anxiety, worry, and disappointment. But, to get unstuck we have to choose change; we can't wait for it to happen. We have to get [...]
How to Cope with your Eating Disorder and the Holidays
Dr. Michael Deitz at Healthy Minds Therapy continues the conversation about eating disorders. The holidays are stressful times but they are especially stressful for someone recovering from an eating disorder when so much emphasis is put on food. Just remember, it is just one day! Eating Disorders Part 2 In case you missed it, [...]
Common Holiday Relapse Triggers
As we approach the holiday season, there is a shift in the world as we enter what is typically considered a wonderful and joyous time of the year. Unfortunately, amidst all this joy and merriment there can also be increased stress. This stress can stem from the financial burden of giving gifts, entertaining company, or [...]
Tips for New Moms with Anxiety and OCD
Have you recently had a baby and are struggling with new mom anxiety? You are not alone. 85% of new moms develop some form of sadness and anxiety during the postpartum period. A common anxiety-related mental-health condition that can develop is hypochondria and OCD. Hypochondria is atypical levels of anxiety regarding one’s health or the [...]
Understanding HALT – How to Engage in Positive Behaviors
When we are aware of our mental, emotional, and physical states this can lead to us engaging in positive behaviors rather than impulsive behaviors. If we HALT and assess our needs then we are better able to address behaviors before they lead to relapse, whether that is returning to substance use or other behaviors we [...]
Decision Making in a Pandemic: Doing The “Right” Thing
Some of us are more risk-averse than others, and some of us love adventure and trying new things. Risk-taking sounds like a bad thing, but it is really just a fancy way of describing adventurousness and courage. Risk-taking is impacted by a lot of individual factors, like age, life experience, and perception. So those of [...]
Thoughts on Empathy
Recently a friend who was in the process of moving was telling me how stressful it was for her. This led me to reflect on my own stressful experiences with moving. Looking back on how I responded to her, I realize that I became so caught up in my own thoughts that I did not [...]
Exercise and Mental Health
When I was a teenager I thoroughly enjoyed sports, such a volleyball and horseback riding. I left high school and when I went to college I no longer participated in these fun sports. This was when I began to notice my mental health was suffering. College was hard work, stressful, and time-consuming. I tried to [...]
The Myth About Mindfulness
Mindfulness... it doesn't work. This is a common concern I hear from clients, and it usually includes a recent story about how breathing didn't help calm them down when they were in the midst of a panic attack. Of course it didn't work. Mindfulness is an incredible tool, but it's not the only useful coping [...]
8 Ways to Support College Students at Midterms
If you are a parent who helped your student settle into their college dorm room this past August, these last few months you’ve likely experienced your home to be slightly quieter, your laundry a bit lighter, and family meals somewhat smaller. 8-10 weeks ago, college students returned to campus, filling dorms, classrooms, and dining halls, bringing [...]
Days are Getting Shorter Again: Tips to Circumvent Seasonal Pattern Depression
While fall brings pumpkin patches, apple picking, gorgeous foliage, and cooler weather… it also brings shorter days. The mornings are darker, and the sun starts to set earlier and earlier. While I personally am a big fan of the spooky season and am grateful the humidity and bugs are disappearing, I can also acknowledge that [...]
10 Ways to Build and Maintain Boundaries
Many people know what the word “boundaries” means, but they have no idea what they are. You might think of boundaries as something like a wired fence or a brick wall used to keep people out. Boundaries are a way to take care of ourselves. They reinforce self-love and self-respect by limiting the access that [...]
Three Ways to Improve your Mood
Up to 40% of our mood can be determined by our daily actions. This research finding is good news. It means that we can have a significant impact on improving our mood. If you are looking for some ways to beat a bad mood, try some of the strategies below. Guard your sleep Sleep deprivation [...]
Figuring Out Rest
How do you like to rest? Okay, I know that might feel like a silly question to some (I don’t know Jack, on my side, with a pillow between my legs?), but I want you to think a little bit deeper than just your preferred sleeping positions. I am talking about how you fill your [...]