My WordPress Blog
Panic attacks often strike without warning, sending someone with an anxiety disorder spiraling into a negative place. Symptoms include a racing heart, dizziness, shortness of breath, or a sense of impending doom. While this is not life-threatening, it can certainly feel like it when you’re clutching at your chest, gasping for breath! Therapy can help […]
Panic attacks often strike without warning, sending someone with an anxiety disorder spiraling into a negative place. Symptoms include a racing heart, dizziness, shortness of breath, or a sense of impending doom. While this is not life-threatening, it can certainly feel like it when you’re clutching at your chest, gasping for breath! Therapy can help by addressing the underlying anxiety contributing to these attacks, but to deal with panic attacks in the moment, you can make use of grounding techniques.
When you’re hit with a panic attack, the immediate goal is to redirect attention away from feelings of panic and back to the present. Some common techniques for this include:
The 5-4-3-2-1 Method – Identify five things you see, four you feel, three you hear, two you smell, and one you taste
Deep Breathing – Slow, steady breaths to calm the nervous system
Sensory Anchoring – Hold something cold or textured to bring focus back to your body
While grounding techniques stop panic attacks in the moment, it’s not a long-term strategy. Instead, you might try therapy. A specialized type of therapy for panic disorders, such as Cognitive Behavioral Therapy (CBT), can reduce the severity and frequency of attacks.
Panic attacks can be frightening, but with the right tools, it’s possible to reduce the impact they have on you. If you’re struggling, reach out to a therapist specializing in anxiety therapy. Our practice would be happy to help! Schedule a consultation today to learn how therapy can improve your life with techniques to alleviate anxiety.
November 21st is International Survivors of Suicide Loss Day, an event that brings together survivors of suicide to share their experiences and offer hope and encouragement to others. Loss is never easy, but losing a loved one to suicide is particularly painful. Sadly, the World Health Organization (WHO) estimates that roughly 800,000 people die from […]
November 21st is International Survivors of Suicide Loss Day, an event that brings together survivors of suicide to share their experiences and offer hope and encouragement to others.
Loss is never easy, but losing a loved one to suicide is particularly painful. Sadly, the World Health Organization (WHO) estimates that roughly 800,000 people die from suicide each year around the globe. That’s one person every 40 seconds.
Losing a loved one to suicide is a tragic event and it often triggers an array of complex and confusing emotions. The following coping strategies can help navigate the grieving process:
To begin healing you must accept every single emotion you feel. You may have expected sadness and despair, but many people have a hard time feeling their shame, anger, and guilt. All feelings are 100% okay and normal.
When it comes to loss and grieving a death by suicide, there is no one-size-fits-all approach. There is no single right way to cope and heal. Focus solely on your feelings, your wants, and your needs. Forget the “shoulds.”
While it may feel somehow counterintuitive to you, it’s incredibly important to take care of yourself. Be sure to eat right and get enough rest. Healthy meals and proper sleep can actually help stabilize our mood so we can do the important emotional work of healing.
Unfortunately, there is still a stigma surrounding suicide, and often survivors grieve in silence. Speaking to someone can really help.
There may be a support group in your local area. Speaking with those who know exactly what you are going through can be very healing. You may also want some one-on-one time to speak to a professional therapist who can guide your emotional journey and offer coping and healing strategies. I would be happy to speak with you about your healing journey, so please feel free to get in touch with me.
And if you’d like to take part in International Survivors of Suicide Day this year, you can find a current list of registrations here.
SOURCES:
Exercise might be the last thing you feel like doing when you’re depressed or anxious, but did you know that physical activity can have a powerful effect on mental health? It’s true! The connection between mental health and physical exercise is deeply rooted in how movement affects the brain’s chemistry, structure, and overall health. Even […]
Exercise might be the last thing you feel like doing when you’re depressed or anxious, but did you know that physical activity can have a powerful effect on mental health? It’s true! The connection between mental health and physical exercise is deeply rooted in how movement affects the brain’s chemistry, structure, and overall health. Even light or moderate activity can make a noticeable difference in your mood and energy levels.
Before continuing, it’s important to note that we’re not saying you need to be a fitness enthusiast. This is more about finding sustainable ways to move your body that support emotional wellness. Physical activity has been proven to:
Boost mood – Exercise releases endorphins and serotonin to reduce anxiety and improve overall mood.
Improve sleep – It regulates circadian rhythms and promotes more restful sleep.
Enhance focus – Increased blood flow to the brain supports executive function.
Build confidence – Achieving physical goals can boost self-esteem.
Reduce stress – Lower cortisol levels improve the body’s ability to cope with stressors.
While exercise isn’t a substitute for therapy, it’s an effective complement to mental health treatment. It gives the brain a break, encourages mindfulness, and helps you reconnect with your body. With all those benefits, it’s no wonder people keep recommending it!
If you’re already dealing with depression, anxiety, or crippling stress, getting started with a new exercise routine can feel overwhelming. But don’t worry—you don’t have to do it alone. A therapist can help you build motivation and create realistic goals as part of this journey, and we’re here to help. Reach out today to schedule a session and see for yourself how therapy and movement can work together to support your mental health!
If your mood noticeably shifts during the fall and winter months, you might be experiencing Seasonal Affective Disorder, commonly known as SAD. This form of depression is linked to changes in sunlight exposure and biological rhythms, making it more than just a case of the “winter blues.” Symptoms of this condition often begin in late […]
If your mood noticeably shifts during the fall and winter months, you might be experiencing Seasonal Affective Disorder, commonly known as SAD. This form of depression is linked to changes in sunlight exposure and biological rhythms, making it more than just a case of the “winter blues.” Symptoms of this condition often begin in late fall and can persist until spring. So, how do you manage it?
Recognizing the Symptoms of Seasonal Depression
The first thing you need to do is figure out if you’re experiencing seasonal depression or another condition. Common signs of depression include:
Low mood or persistent sadness
Sleep disruptions or oversleeping
Decreased energy and motivation
Increased cravings for carbs or weight gain
Withdrawal from social activities
If these symptoms feel familiar and follow a seasonal pattern, it could be SAD.
Tips for Managing Winter Depression
While there’s no single solution, several strategies can ease the weight of seasonal depression. The first is getting more light. Even 15–20 minutes can lift your mood! It’s also a good idea to exercise regularly. People tend to start moving less as it gets colder, but movement releases feel-good chemicals that improve energy. Additionally, sticking to your routine despite the weather changes will help stabilize your mood and sleep. Finally, maintaining connections with others through the colder months will be beneficial.
Get to Feeling Like Yourself Again With a Little Outside Help
Seasonal depression is real, but it’s also treatable. In addition to lifestyle changes, working with a therapist can help you manage thoughts and patterns that worsen SAD. Therapy may include cognitive restructuring, behavioral activation, and support planning for seasonal transitions. If you want to feel like yourself again, schedule an appointment with a therapist who understands SAD and can help you thrive—no matter the season.
Have you thought about attending therapy, but were worried about being judged? Maybe you’re picturing a group setting with everyone taking turns, like you’ve seen in movies. It doesn’t have to be that way! Individual therapy allows people to explore emotions, behaviors, and thought patterns in private. Working one-on-one with a personal therapist creates opportunities […]
Have you thought about attending therapy, but were worried about being judged? Maybe you’re picturing a group setting with everyone taking turns, like you’ve seen in movies. It doesn’t have to be that way! Individual therapy allows people to explore emotions, behaviors, and thought patterns in private. Working one-on-one with a personal therapist creates opportunities for deep self-discovery and healing, and you’ll be able to target your specific concerns without worrying about taking too much time or boring an audience.
The bond between client and therapist is often central to progress. Individual therapy provides a safe, confidential space to explore yourself without judgment. You can go at your own pace, exploring past traumas and/or current challenges one by one. Mental health professionals are bound by ethical and legal obligations to keep your information private, so you don’t have to worry about your therapist spilling your deepest secrets.
What Individual Therapy Can Help With
The beautiful thing about individual therapy is the flexibility. Because you’re the only focus of each session, you can address just about anything. People might come to therapy for:
Managing anxiety and depression
Working through grief and trauma
Developing coping strategies for stress
Building healthier self-esteem and confidence
Whatever your reason, healing can only begin when you take the first step. Our therapists are ready to walk beside you on this journey to a happier, healthier version of yourself. Reach out today to schedule your first individual therapy session with a member of our team. We can’t wait to meet you!
Depression is more than occasional sadness. This condition can affect every area of life, from relationships to work and your daily routine. Recognizing the signs early is key to getting the right support from a mental health provider who knows what they’re doing. Depression therapy at our practice creates a structured environment to explore these […]
Depression is more than occasional sadness. This condition can affect every area of life, from relationships to work and your daily routine. Recognizing the signs early is key to getting the right support from a mental health provider who knows what they’re doing. Depression therapy at our practice creates a structured environment to explore these challenges and work toward a healthier mindset. Know that with the right therapeutic approach, healing is possible, and life can feel manageable—even full of joy!—once more.
Depression symptoms vary, making it difficult to effectively diagnose if you’re not a professional. However, these are some signs to keep an eye out for:
Ongoing feelings of hopelessness
Loss of interest in activities once enjoyed
Changes in sleep or appetite
Difficulty concentrating
Some people also experience physical symptoms, such as headaches, fatigue, or stomach issues, that don’t have a clear medical explanation. If symptoms last longer than two weeks, interfere with daily responsibilities, or impact your relationships, it’s time to connect with a mental health professional. Therapy not only reduces the severity of depression symptoms but also teaches strategies for long-term resilience and emotional balance.
Evidence-based approaches like Cognitive Behavioral Therapy (CBT) help individuals identify negative thought patterns and develop ways to cope. Other therapies, such as interpersonal therapy, focus on improving communication and relationships, which often play a role in emotional health. The main thing is to act quickly. If you or someone you love is experiencing signs of depression, don’t wait to take action. Reach out to a depression therapist today to begin the path toward recovery. Our team is here to help!
Life transitions, like career changes, moving to a new city, becoming a parent, or adjusting after divorce, are an inevitable part of growth. However, they often come with stress and uncertainty. Sometimes it becomes so overwhelming that we need to rely on a little outside help. We’re here for you! Life transitions therapy with our […]
Life transitions, like career changes, moving to a new city, becoming a parent, or adjusting after divorce, are an inevitable part of growth. However, they often come with stress and uncertainty. Sometimes it becomes so overwhelming that we need to rely on a little outside help. We’re here for you! Life transitions therapy with our team provides support during these periods of change, helping clients navigate new circumstances with confidence.
Even positive changes, like getting married or starting a new job, can stir up anxiety. Life transitions therapy creates space for reflection. Having a neutral, supportive professional to talk with allows individuals to process these feelings more effectively than trying to carry the weight alone. A therapist will talk you through emotions tied to major life events and teach you coping strategies that make transitions smoother.
You’ll also get the guidance you need to handle challenges without losing balance or clarity. Techniques you practice during sessions may include reframing negative thinking, practicing mindfulness, or developing practical action steps to reduce stress now and in the future. Instead of feeling stuck and overwhelmed, clients can clarify values, set new goals, and build a sense of purpose that better aligns with their next chapter.
If you’re navigating a major change right now, consider reaching out for support. Life transitions therapy can help you find stability during this uncertain time. Connect with a therapist from our team today to begin forging a smooth path forward!
As a new mother, you’ve probably noticed that taking care of yourself and a new baby at the same time is next to impossible. How are you supposed to make sure you are getting what you need to thrive when you are on call 24/7, responsible for keeping a new human being alive and happy? It’s no wonder that […]
As a new mother, you’ve probably noticed that taking care of yourself and a new baby at the same time is next to impossible. How are you supposed to make sure you are getting what you need to thrive when you are on call 24/7, responsible for keeping a new human being alive and happy?
It’s no wonder that so many new moms feel emotional and completely overwhelmed. You know you need a break, but then you feel guilty about even needing one.
Relax.
It’s very okay to ask for help. And here are some ways you can do it:
Be Realistic
Yes, you’re a mother now, but you are still an individual that has her own needs. Recognize that being a great mother has nothing to do with being a superhero. Never feel you have to go it alone. Be realistic and understand that everyone needs help now and then.
Be Honest
Stop trying to be the greatest mother who has ever lived and do everything by yourself. When a family member or friend asks how you’re doing, be honest with them. Let your loved ones know you are feeling exhausted and stressed and could use some help.
Have someone watch your baby for an hour so you can get out of the house. Or have them watch the baby so you can simply clean the house.
You may also want to keep a list of household tasks posted somewhere, such as laundry, washing dishes, cleaning bathrooms, and have your loved one pick something from the list to take off your plate.
Be Flexible
When asking others for help, make it known that you appreciate others are busy and you would be happy to get their help whenever works for them. If this means the recycling doesn’t get packed up and taken to the center until Wednesday afternoon, that’s fine. If you’re the one asking for help, you’ll have to be a bit flexible with WHEN you receive it.
Be Safe
If you are suffering from postpartum symptoms it is incredibly important that you ask for help. Lingering feelings of sadness, depression, anxiety, fatigue, and hopelessness need to be addressed.
If you or a loved is suffering from postpartum depression and would like to explore treatment options, please be in touch with me. I would be more than happy to discuss how I may be able to help.
Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to […]
Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to bed. Although it might feel good in the moment, it won’t give you the mood and energy lift you need after a rough day. Here are five simple ways you can recharge yourself.
1. Unplug
After a stress-filled day, you need to unwind—and that means turning off your phone for some much-needed “me” time. It can be tempting to sit on the couch with your phone all night, checking emails, responding to texts, or getting lost on Facebook or Instagram.
Unplug. Turn your phone off and put it in a drawer in a room in your house that’s out of the way, or leave it in your car. Don’t touch it again until after you’ve had a good night’s rest.
2. Go Outside
If the sun is still out after your rough day, put on your comfy shoes and go for a quick walk. Exposure to the sunlight will help your brain release serotonin, which will boost your mood and help you feel calm and focused. Exercise is also one of the best ways you can improve your mood, helping you relieve stress and sleep better at night. Even if the sun is down, a walk outside will still help, as the exercise and fresh air will help you feel invigorated.
3. Refresh Yourself
After a tough day, take the time to refresh yourself by taking a 45-minute nap. A quick 5 or 10-minute meditation session can also help lift you up. Use your phone to find a guided meditation on YouTube, or play some relaxing music while you meditate quietly for a few minutes. You can also pamper yourself with a bubble bath, or if you need something more uplifting, take a quick shower. Before you get out of the shower, splash some ice cold water in your face; the chill will refresh you and wake you up.
4. Eat Healthy
A healthy dinner or snack is just the thing you need after a rough day. Avoid comfort foods that will leave you feeling sluggish. Instead, fuel your body with protein, fruits, vegetables, and whole grains. These foods will slowly release energy into your bloodstream, and you’ll likely get a mental boost as well from the feel-good result of eating healthy.
5. Make Plans
Looking forward to something is a great way to boost your mood long-term. Plan a vacation, a weekend getaway, or just a day trip. Even planning a special meal, or a visit to a new bar or restaurant will help; give yourself something to look forward to.
Are you struggling to maintain your energy levels? Is stress causing you to feel tired, anxious or depressed? A licensed therapist can help you find ways to manage stressful situations. Call my office today and let’s schedule a time to talk.
When children are taught how to set and achieve goals, they learn that decisions have consequences and that hard work earns rewards. As your child sets and works towards academic goals, their self-confidence will grow, and they’ll take pride in themselves and their achievements. They will learn how to focus, how to prioritize, and ultimately […]
When children are taught how to set and achieve goals, they learn that decisions have consequences and that hard work earns rewards. As your child sets and works towards academic goals, their self-confidence will grow, and they’ll take pride in themselves and their achievements. They will learn how to focus, how to prioritize, and ultimately how to make better decisions.
Step 1: Explain
To take advantage of all that goal-setting has to offer, start working on this with your child as soon as they’re old enough – typically around age eight.
Explain to your child what goals are. Describe how people achieve goals as a result of a great deal of hard work. Help them understand the long-term importance of academic success, no matter what field they should choose to go to in the future.
Step 2: Brainstorm
Your child may or may not be aware of their own academic strengths and weaknesses. When setting goals, remember that it’s important to keep them specific, realistic, and attainable. Academic goals can include achieving certain grades in certain subjects, staying focused in class, or completing homework at a certain time.
Be sure to stay as quiet as possible while brainstorming, allowing your child to come up with their own ideas. If their goals are unrealistic, steer them toward something more achievable. If their goals are too big or long-term, help them break it down into a first step toward the long-term goal.
Step 3: Track
As author Harvey Mackay once said, “A dream is just a dream. A goal is a dream with a plan and a deadline.” Once your child has decided on a couple of goals, write them down and track their progress. You may wish to break each goal down into achievable, specific steps, each step with its own deadline. Set aside a block of time on a weekly or monthly basis to check-in on your child’s progress. Make the check-in is special to help your child stay motivated and focused. For example, you can take them to lunch at the park or a favorite restaurant. Discuss their progress, help them with any difficulties they may have and remind them why they set their goals.
Step 4: Celebrate
Celebrate when your child achieves a goal. It can be an outing, their favorite meal, or a small gift. Then, work with them on setting the next set of goals. Even if your child didn’t meet their goal, likely they learned some lessons and made some progress along the way.
Remind your child that failure is something every person experiences in life: we don’t always achieve the goals we set. Sometimes our biggest success comes by learning from mistakes and trying again. Encourage your child to never give up on dreams that are important to them.
Does your child need help achieving academic success? One of our trained professionals can help them accomplish their goals. Give our office a call at your earliest convenience to set up an appointment.
