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 [...]
Tag: Northern VA
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 [...]
Understanding the Teenage Brain
Photo by Melissa Askew on Unsplash By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy in Northern Virginia Raising a teenager can be hard. There is so much social, emotional, and neurobiological change happening in such a short amount of time. Many of us can remember, rather vividly, what it felt like during this awkward and [...]
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. [...]
Three Calming Activities
To help anxious children (and you!) that can be done in the home! By Kayla White, M.A. Clinical Mental Health Counseling Photo by Caleb Woods on Unsplash These activities are great for children and adults to help them practice mindfulness, live in the here and now, and learn to reduce symptoms of anxiety. Progressive Muscle Relaxation: What is [...]
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 [...]
Mindful Self Compassion
By Bruce Craig, Resident in Counseling Photo by Alisa Anton on Unsplash In the last couple of blog articles, we have covered how to begin tuning in to our mental process to begin noticing moment-to-moment what our mind is up to. As we tune into this process, it is likely you will notice some negative self-talk. These negative [...]
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 [...]
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 [...]
Tips for dealing with stress over the holidays
By Jack Fox, M.A., Resident in Counseling Photo by Nathan Anderson on Unsplash We know the stress of the holidays can be a lot. Here are two simple tips to keep in mind to keep stress at bay. 1) Don’t break the bank to try and show you love or care. Many people try to show their family and [...]
Do The Next Right Thing
Photo by Dustin Belt on Unsplash By Alison Morogiello, MEd, NCC , Resident in Counseling Upon viewing the new “Frozen II” movie with my two young nieces, there was a mantra throughout the film that allowed the characters to move forward when things felt hopeless. “Do the next right thing”. Sometimes in life, we are faced with overwhelming [...]
The 5 Signs of Burnout
By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy During the holidays, there can be a lot of emotional resources going out. One way that we can practice self-care is to recognize the signs of burnout and pull back when we feel like too much of ourselves is going into caring for others. [...]
Daily Mindfulness Practice Basics
By Bruce Craig, Resident in Counseling Photo by Simon Migaj on Unsplash A simple and effective way to cultivate a more calm and peaceful life is to take the time to notice the thoughts that lead to our feelings. Our brains are always thinking even if we are not tuned into our thoughts. These thoughts lead to feelings whether [...]
Play away Separation Anxiety
By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy School is back in session, the season in which separation anxiety may rear itself. The good news is that separation anxiety is often normal, short lived, and can be an indication of the healthy and loving relationship with your young child. Separation Anxiety For [...]
Nighty Night
By Dr. Debra Rezendes, HMT Resident in Marriage and Family Therapy For many of us parents, the blissful summer days of sleeping in have been replaced by the early morning routines of the school year. As we trade the slower paced days of summer for the beginning of the school year, the natural transition of [...]
Systems That Save You Time In Group Practice
Photo copy write Practice of the Practice In our practice, we have found several systems that work to streamline our business and save us time. Every minute wasted, is money lost. I have worked with our Directors to create systems for our practice, allowing our clinicians to do what they do best…therapy! I want our clinicians [...]
If we treat our body well, our mind will be happy too! 💗
Photo by Fezbot2000 on Unsplash By Alison Whitehouse, Resident in Counseling Research continues to support the connection between physical health and mental health. When we are sick with a cold, we often feel depressed or fatigued. When we are stressed or anxious, our body tenses up, or we may have digestive problems. Our mind and body are a [...]
On Being A Therapist…And Mother and Business Owner
Photo copy write Practice of the Practice When I first started out on this journey of becoming who I am today, I had no idea what was ahead of me. If someone would’ve told me I was going to start a business, have a baby and then buy a business all within one year, I would’ve [...]
5 Tips for Managing Stress Around your Family This Time of Year
It’s not always “Happy Holidays” during this time of year. Here are 5 tips for managing stress around your family this time of year. Did you know that 8 out of 10 Americans feel extra stressed during the holidays? Between financial stress, decorations, family and travel, the stress and anxiety can really pile on. We would [...]
It’s All About Relationships: Networking Locally To Build A Client Referral Base
Starting a private practice is exciting! It can also be daunting, overwhelming and exhausting. The concept is simple: rent a space, hold therapy sessions with clients, write notes, rinse and repeat. If only it was that easy. Where do clients come from? They don’t just show up knocking on your door. Building relationships in your [...]
Choose Your Filter! Explaining CBT to Teens
By Alison Whitehouse, Resident in Counseling We all have what’s called “cognitive distortions” and “negative core beliefs”, that negatively shape how we think, feel, and act. How can we explain this to a teenager? Let’s use the metaphor of Instagram filters. On Instagram, you have a picture to upload and a list of filters in which to [...]
