Burnout is chronic emotional, mental, and physical exhaustion. It’s not just feeling tired after a week. The chronic exhaustion is perpetuated by unmanaged stress. Often, burnout isn’t noticed at first because it tends to build gradually. Common Signs of Burnout: Constant fatigue even after 7-8 hours of sleep Irritability Lack of motivation Brain fog/decreased concentration Detachment from work or responsibilities Feeling [...]
Category: New Routines
April Founder’s Blog Series: The Power of Re‑Alignment
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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. [...]
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 [...]
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. [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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? [...]
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: [...]
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 [...]
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 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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
There is No Such Thing as Happiness (As We Commonly Know it)
“There is no such thing as happiness. Life bends joy and pain, beauty and ugliness, in such a way that no one may isolate them.” ~ Jean Toomer, Cane What is happiness and what does it really mean to find happiness? Is it even possible? I have always found it interesting both in my personal and [...]
How to be Mindful (Part 2)
Mindfulness practice can help us increase our ability to regulate emotions, decrease stress and manage anxiety and depression. It can help us to focus our attention and observe our thoughts and feelings without judgment. Here are 10 additional mindfulness exercises to do throughout the day to guide you along the path to find more peace [...]
Therapy: A Last Resort?
When thinking about going to therapy, we often feel like it’s a last-resort option. After we have tried to figure things out for ourselves, talked with family or friends, or even tried Google or YouTube, it’s only THEN that we think about reaching out to a professional. Only if the problems we are facing seem [...]
Thoughts on Slowing Down when Overwhelmed
As we near the end of summer there is a dampening of the energy that was here earlier in the year. People are experiencing transitions in their lives as they return to working onsite, as they distance, again, and as they experience other changes in their lives including returning to school. With these, there can [...]
Misconceptions About Therapy
It is not uncommon to have some people’s first appointments with me go a little like this: “I’m not sure why I am here. I don’t think I really need therapy but my (mom, dad, sibling, friend) suggested it so I figured, why not?” When I ask them why they think they do not need [...]
Stress Management: Progressive Muscle Relaxation
Progressive Muscle Relaxation is an incredible skill to help manage stress, anxiety, panic, and any unpleasant feeling. It’s also great if you just want to relax! It’s a great way to ground your mind AND your body and can be done anywhere. How It Works You can either find a guided progressive muscle relaxation exercise [...]
How to Get Over Fear
We all experience fear. Whether it is fear of failure, fear of success, fear of being alone, fear of not being perfect or even being fearful of our emotions, fear can really get the best of us and make us feel alone, small, and dampen our ability to share our unique gifts with others. But, [...]
Family Dynamics in Addiction
Addiction does not only affect the person within their addiction it also affects the entire family. In a family, each member has a specific role for the family to function and maintain stability. When there is one person or multiple people in a family who are addicted to alcohol or other drugs, the family roles [...]
How to be Mindful (Part 1)
Mindfulness practice can help us increase our ability to regulate emotions, decrease stress and manage anxiety and depression. It can help us to focus our attention and observe our thoughts and feelings without judgment. 10 Mindfulness Exercises Here are 10 mindfulness exercises to do throughout the day to guide you along the path to find [...]
Progress in Therapy: From Stagnation to Mobility
Progress with therapy looks different for everyone. It may look like a reduction in panic attacks and anxiety levels, light after never-ending darkness linked to tragedy and grief, a respite from the clutches of depression, or learning the self-advocacy and communication skills that create peaceful resolutions following years of conflict with a loved one. Progress [...]
Tips for Social Anxiety
Living in a digital world definitely has its pros and cons. Studies show people prefer texting to calling these days and people are leaning more towards online dating than going out to meet people. Many of us have been working from our homes and now are having to return to the office. Social anxiety has [...]
Focus on The Chips, Not The Air – Shifting Your Mindset
We have all been there, in a line at the grocery store or sandwich shop with a tasty bag of chips in our hand. Maybe sour cream and onion, salt and vinegar, barbecue, or even just a classic kettle-cooked! Imagine your taste buds starting to tingle as you anticipate being able to open up that [...]
A Brief Introduction to Attachment
Let’s face it, humans need to be in close connection with others. We all possess a basic need to form close bonds throughout our lives. This need is so embedded in our biology. We are equipped with a system to manage our relationships with caregivers, partners, and children. This is known as our attachment system. [...]
Three Ways to Improve your Mood
You’re doing the therapy thing but still feel some lingering depressive symptoms. Or perhaps, you just can’t seem to fit therapy into your calendar or budget but want to kick the familiar pings of overwhelm and exhaustion that are surfacing again. Whatever the reasons, if you are feeling a bit more run down and want [...]
What Changes After Trauma
While not everyone has experienced a life-altering traumatic experience that would be defined as a “big T” trauma, almost all of us can look back throughout our lives and point to instances of how the “little t” traumas, the everyday distressing events or stressors, have affected us and shaped how we are currently interacting with [...]
How to Deal with Transition
With summer in full swing and the “hopeful” end to a global pandemic on the horizon, we are experiencing transitions of all kinds. Spending more time out, moving, starting a new job, entering higher education, engagements, weddings, having a baby, becoming an empty nester… All of these transitions can be exciting, scary, sad, and any [...]
No Drama Discipline
Parenting the 'Whole-Brain' way to calm the chaos and nurture your child’s developing mind Every year when the weather gets warmer, my bookshelf gets a bit fuller. I admit; I am a bit of a nerd and love relaxing with a good book. This month, I am returning to an oldie but goodie. If you [...]
Tips to Prevent Relapse
Identifying External and Internal Triggers Related to Addiction In early recovery or sobriety, it is important to identify external and internal triggers that may lead to relapse. Relapse is a return to prior behaviors after a period of remission. For example, a relapse is when a person returns to alcohol use after a period without alcohol use. Relapse and the Recovery [...]
What To Do If Therapy Stalls
You did it. In the sea of various credentials and types of therapy, you found a therapist that you can trust. Everything was great at first. And then…you hit a plateau. Month after month, you just don’t feel like you are making progress. It can be frustrating to feel like you are putting so much [...]
Starting Therapy—A Profound Act of Self-Care
Therapy is not just for dealing with a crisis. It can be beneficial for anyone dealing with mental health challenges, experiencing high levels of stress or who simply wants to gain more knowledge and awareness. Therapy can be a great place to learn and practice new skills as people take on changes and stressors associated [...]
What Does Self-Care Actually Look Like?
When you think of self-care, I’m sure a few different things come to mind. Relaxing, doing yoga, getting a massage, putting on your favorite mud mask until your face is so tight you can’t smile…. Yes, all these things are great. But are they really the basis of what grounds you and makes you feel [...]
Are you a Maximizer or a Satisficer?
There are all kinds of schools of thought, theories of psychology, and personality quizzes boasting to understand us. One you may not have heard of, however, is Herbert A. Simon’s position on decision-making. He received the Nobel Prize in 1978 and is best known for his work as an economist and cognitive psychologist. Earlier in [...]
Using a Client’s Passion or Interest as a Therapeutic Tool
Often as therapists, we can find our clients, and ourselves, for that matter, stuck where we are both connected but some emotion or behavior or techniques are bearing no “fruit”. I often find a change in perspective at what my clients are trying to work through is especially useful. Often this is accomplished by “thinking [...]
The Importance of Hobbies on our Mental Health
We all know that life can be hectic, especially recently due to the pandemic. We may be working all day, coming home to care for children, running errands, and getting work done around the house. When we do finally get some downtime, many of us resort to laying on the couch and scrolling through our [...]
Art-Making and Process
The process of art-making can be multilayered. I am an encaustic artist, which uses wax in the painting process. Painting with wax has allowed me to learn a lot about myself. Attending my first encaustic workshop was very stressful for me. There was a lot of self-doubt about my ability to learn this new painting [...]
The Difference Between an Anxiety Attack and a Panic Attack
Often used interchangeably, the terms Panic Attack and Anxiety Attack are used to describe intense emotional and physiological distress. Is there a difference? Yes, let’s learn! Differences between Emotional and Physiological Distress: First, let’s discuss how they are similar. Anxiety attacks and panic attacks can result in some of the same symptoms. For example, many [...]
Thoughts on Self-Compassion
Self-compassion is something that many of us struggle with. We are sometimes hard on ourselves as we strive to do better or live up to expectations that we set for ourselves. It can be a heavyweight to carry. Many years ago, I attended a talk on the Dalai Lama’s book How to Be Compassionate. I [...]
What Comes First, Motivation or Action? Part 2
In the second part of this post, we are going to review the target symptoms of low motivation and then address what actions you can take in order to combat them. It may be difficult at first to get the hang of these methods, however with practice and consistency you will be up and going [...]
“Pretzel Breathing Technique” for Children
Sometimes we tend to tell our children to calm down without ever giving them explicit directions on how to deal with stress and anxiety. Today’s technique I want to share with you all is a good exercise for kids to experience calmness and reduce anxiety. This technique, called the “Pretzel Breathing Technique,” is a quick [...]
The 8 Phases of EMDR
EMDR, or Eye Movement Desensitization and Reprocessing, is an incredibly useful technique that was originally developed for the treatment of Post-traumatic Stress Disorder. Since its inception, research has been done that has shown EMDR to be an effective treatment option for multiple mental health issues such as eating disorders, anxiety, depression, and more! As EMDR [...]
What Comes First, Motivation or Action? Part 1
I see many clients who battle with a lack of motivation. Lack of motivation can range from struggling to keep up with daily chores, to feeling unable to get out of bed in the morning. If you are feeling unmotivated to engage in activities you used to enjoy, this can be concerning to some people. Feeling [...]
How The Past Changes Present Perception and EMDR Therapy
EMDR, or Eye Movement Desensitization and Reprocessing, is a therapeutic technique geared towards the treatment of trauma or disturbing events. The technique works to target specific events that are remembered as distressing and take the emotional response to these events out of the memory. Doing so can often help to stop triggering experiences, flashbacks, and [...]
Three Things to Do for a Life Well Lived
Last year gave all of us the opportunity to tune into what is most important to us as we have wrestled with what it means to navigate our new circumstances and find joy. But what exactly brings us joy? What exactly is a life well-lived, and how can we set ourselves up to be happier [...]
Recovering Perfectionist? Me Too.
I am Type A. I’m an Enneagram 1. I love my planner, fresh sheets, organized spaces, and when I say I have a list for everything… I mean everything. Scheduling and de-cluttering brings me delight. I have been described as rigid, an overachiever, and some other not-so-kind things. And it has taken me a long time to [...]
Communication In The Moment
It is important to have communication in the moment or near the moment. Recently, I talked with a friend about an event that occurred many years ago. I didn’t bring it up at that particular moment, but I realized that I had been holding onto this for a very long time. I remember the event [...]
Managing the Post Holiday Blues
We’ve all been there…the hustle and bustle of the holidays are over and the post-holiday blues can tend to set in. All the gifts have been opened, friends and family have left town and we must settle back into our daily routines. The cold and dark months of January and February can cause us to [...]
Key to Success in Setting Intentions
I believe the key to success in setting intentions in any area, at any point in our lives, is consistency. Certainly, adjustments in our process may be necessary. Other than small rudder steers from time to time, we need to practice consistency in any endeavor to achieve success. The best way I have heard this [...]
General Observations on The Link Between Clients Managing Their Trauma Background and Navigating a COVID-19 World.
By Bradd Buckingham, Resident in Counseling Since the beginning of COVID-19, I have professionally observed as a counseling intern working in a community mental health clinic, currently as a resident in counseling as well as personally with friends and family, a shift or slide backward in the management of their trauma symptomology and the meaningful [...]
Depression During A Pandemic: Coping Skills To Combat The Blues
By Grace Kim, Resident in Counseling in Northern Virginia Depression saps a person’s energy to do just about anything. As a result, people tend to become less active, which causes the depression to worsen. This has been the case for many of us during the COVID-19 pandemic. Some behavioral activation may be beneficial to help stop [...]
Efficient Problem Solving
By Shelton Piland, Supervisee in Clinical Social Work in Northern, VA Patients frequently come to me for advice when they encounter a problem and do not know what to do, where to go next or how to address the problem. We are usually able to work together to dissect the issue and make a plan [...]
What if I feel worse after a therapy session and not better?
By Jasmine Payne, Licensed Professional Counselor Therapy is hard work. It is rewarding but sometimes it can be overwhelming, sometimes it is frustrating, and sometimes it is sad. The quote “it gets worse before it gets better” seems applicable here. Re-training your brain, healing trauma, and unlearning unhealthy coping mechanisms are not simple tasks. And while [...]
You’ve Got This! Three Holistic Steps to Managing Anxiety
By Diane Bonilla, MA, Licensed Professional Counselor in Northern Virginia The two most important things to understand about anxiety are that it is universally experienced and that it is holistically managed. You are absolutely not alone in experiencing anxiety, though it can feel that way. Anxiety symptoms can impact our emotional, physical and spiritual health. [...]
Our Mental Shortcuts and Bias’ in Decision-Making
By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy in Northern Virginia Since the beginning of the pandemic, I have found myself coveting more time to read and learn. I have gleaned much from these conversations and trainings and have found them helpful in considering the various ways in which I may openly [...]
Staying Connected with Family During Covid
This pandemic has been hard! In many, unprecedented ways, we are all trying to figure out how to cope and manage the stress of the coronavirus shutdowns, restrictions, and isolation. For a lot of us, it has been especially difficult in the lead-up to holidays, knowing that it may be the first time in our lives [...]
10 Ways To Elevate Mood During A Pandemic
By Grace Kim, Resident in Counseling in Northern Virginia We are well under eight months into the current COVID-19 pandemic that started back in early March. For some, the pandemic has been the perfect opportunity for rest, reconnecting with those we lost touch with and completing tasks we’ve been putting off for some time now. [...]
Couples, COVID, and Cabin Fever
By Jasmine Payne, Licensed Professional Counselor Back at the beginning of 2020 weren’t we all wishing we could spend more quality time at home with our loved ones or our partners? When true quality time was only able to be squeezed into the weekends or maybe weeknights (if the dishes got put away and the [...]
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 [...]
Find Your Calm or Safe Place – A Relaxation Technique
By Jack Fox, M.A. Resident in Counseling in Northern Virginia This time of the year is rife with transitions, which can be stressful for everyone. Especially with the pandemic continuing, we are under a lot of pressure as the new school year begins and children start classes online or adults try to figure out childcare. [...]
Cultivating Positive Mental Focus – Part 4
By Bruce Craig, MA, Resident in Counseling in Northern Virginia In everything and everyone we encounter in life there will be aspects we appreciate and aspects we maybe don’t prefer. As we discussed in earlier articles of this series our minds naturally focus on the negative first because this was necessary in some ways for [...]
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 [...]
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 [...]
Socially Distanced Stress Management for Kids (Grown-Ups, too!) for the Summer
By Jack Fox, M.A., Resident in Counseling in Northern Virginia During the summer, the strain on family relationships can increase with kids home from school and around the house all day. Especially coming off of a spring of distance learning, this phenomenon may have already happened to some families! Here is a quick activity that [...]
Three Tools to Calm a Stressed-Out Family
By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy in Northern Virginia The last three months of 2020 has brought a wave of stress and anxiety for most families. While I share the sentiments of wanting to be whisked away to a secluded beach, our present circumstances allow us to be intentional about [...]
Learning to Notice Emotions Early and Objectively – Part 2
By Bruce Craig, Resident in Counseling in Northern Virginia Emotions are here for a reason and every human will feel the full range of emotions at one point or another in their lives. This is to say that emotions are not something we should be afraid of or try to avoid in any way. We [...]
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 [...]
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 [...]
How are you, really? Make your mental health a priority.
Photo by Dhaya Eddine Bentaleb on Unsplash The world looks a little different than it did a few weeks ago. For many, this has brought to surface many stresses. The stress from pivoting into your new roles and responsibilities, along with social distancing and isolation, has led to an increase in depression. Here is how depression can show [...]
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 [...]
Mental Health Do’s and Don’ts during Quarantine!
By Grace Kim, Resident in Counseling Most of us are stumped on what to do while we’re locked down in our homes. We’ve re-watched all the Harry Potter movies. We’ve binge-watched all the seasons of our favorite shows on Netflix. We’ve “cleaned” our kitchens and our rooms. We’ve emptied out our pantries and shelves once [...]
6 ways to thrive when working from home – Guaranteed to nail it
By now, most of us have had to make the shift from daily commutes and traffic jams, to coordinating schedules with spouses and getting used to a new normal of working at home. It’s normal for feelings of stress, anxiety, anger and even grief to happen when major shifts like these happen in your life. [...]
Keeping Your Peace of Mind Amidst the Chaos
By Jasmine Payne, Licensed Professional Counselor There is so much going on right now and so much of it is out of our control. This is an unprecedented time and situation. Many of us are faced with trying to figure out what a new normal looks like. The most important thing to remember is there [...]
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 [...]
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 [...]
Protect Your Mental Health From the Dark Sides of Social Media
By Kayla White, M.A. Clinical Mental Health Counseling Photo by William Iven on Unsplash It's easier said than done to detox yourself from social media. It is everywhere and, if you are like most, you have the fear of missing out. But social media has many dark sides and it is in the best interest of your own [...]
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 [...]
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 [...]
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 [...]
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 [...]