Therapist’s Blog
Therapy: Where Do I Start?
Choosing to start therapy isn’t easy. Maybe it took you a while to come around to the idea, or maybe something happened that pushed you into feeling like you really need support now. Either way, you’re taking a courageous step. But . . . how exactly do you take that step? How do you find a therapist and actually start this whole thing?
The Basics in Recovering from Codependency
Have you heard this buzz word, but you’re not quite sure what it means? Ever felt like your happiness was tied to someone else's, or that your worth depended on the approval of others? Welcome to the world of codependency — a place where our own identities can become a bit fuzzy as we get wrapped up in the powerful emotions of close relationships.
“How Often Do I Need Therapy?”
Today, let's discuss a common question I hear from people entering therapy for the first time: How often will we meet for sessions? And the answer is . . . it depends! Typically, I start with clients on a weekly basis so that we can get to know each other and really dive deep into the work. But as we start making progress on goals and practicing skills, we may space our sessions out to every other week. Finally, once clients feel they have a good handle on applying their therapy concepts and skills in their day-to-day life and aren’t facing any immediate concerns, they often elect to see each other on a monthly basis, for a sense of accountability and maintenance of their progress.
Finding Balance: Setting Boundaries at Work
Picture this: You're at your favorite coffee shop, sipping on your go-to brew, and suddenly your phone lights up with a new work email. The temptation to dive into those unread messages is real, right? “I just want to get it done,” you may tell yourself. Or “What if my boss gets mad with me if I don’t answer now?”
But here's the thing—finding balance is key to a healthy, happy life. You are not responsible for all the things at work, all the time. You need space for your mind and body to recuperate and separate from work stress. Boundaries are like the superhero capes that shield us from burnout and help us keep the different areas of our lives in check.
Winter Self-Care Rituals to Nourish Your Soul
Winter can be a magical wonderland, but it can also cast a bit of a chill on our mental well-being. The shorter days and colder weather can sometimes make anxiety and depression feel a bit more pronounced. That's why, now more than ever, it's crucial to prioritize self-care. Think of it as a little gift you give yourself—a daily dose of love and kindness to combat the winter blues.
What is Generalized Anxiety Disorder (GAD)?
Generalized Anxiety Disorder is more than the typical worries and stress that everyone experiences from time to time. It's an anxiety disorder characterized by persistent and excessive worry about various aspects of life, often without a specific cause or identifiable trigger. Individuals with GAD find it challenging to control their worrying thoughts, and the anxiety can interfere with their daily functioning.
Walk and Talk Therapy: A Breath of Fresh Air for Your Mental Health
Walk and talk therapy, as the name suggests, takes therapy outdoors while walking. It is both a mindfulness-based and an eco, or type of nature, therapy. Instead of the traditional face-to-face interaction in an office setting, clients and therapists engage in conversation while strolling through parks, nature trails, or other outdoor areas. This approach seamlessly combines physical activity with the therapeutic process, providing a holistic experience for clients who want to try something new.
Navigating New Year Resolutions with Realism and Self-Compassion: A Therapist's Perspective
As we step into a new year, many of us are drawn to the idea of making resolutions—a fresh start, a clean slate. Ready to kick ass and take names come January 1st! And while setting goals can be a positive and motivating practice, it's also crucial to approach resolutions with a healthy dose of realism and self-compassion. As a therapist, I've witnessed the pitfalls that come with setting unrealistic expectations and goals, and I'm here to offer guidance on how to enter the new year in a way that promotes personal growth but doesn’t set you up for failure.
Nature as Therapy (Happy Fall!)
Nature has an innate ability to soothe our minds and rejuvenate our spirits. Being in natural surroundings can reduce stress, anxiety, and depression. It provides a sense of calm, grounding, and connectedness that can be incredibly therapeutic. Let’s look at how you can incorporate nature into your therapeutic, self-care routine.
Navigating Imposter Syndrome
Have you ever found yourself doubting your accomplishments, feeling like a fraud, or fearing that the people around you will suddenly discover you're not as competent as they believed you to be? If that resonates with you, you might be experiencing something called Imposter Syndrome. It's more common than you might think, and you're not alone (despite what your imposter syndrome might tell you). In today’s blog, let’s hash out what Imposter Syndrome is then provide you with practical strategies to work through it and hopefully gain more confidence in your abilities.
Embracing Change
Change is constant and inevitable, yet we find ourselves fighting it and making ourselves miserable in the process. How can we learn to better ride the waves of change?
Nurturing Mental Health: Unveiling the Challenges Faced by the LGBTQIA+ Community
Let’s shed the light on some specific, unique challenges that the LGBTQIA+ population faces that can impact their mental health.
Use the Force: Star Wars Day Bonus Blog
Bonus Blog for Star Wars Day! How are mindful self-compassion and Star Wars connected?? Let’s look at what we can learn from the Jedi.
The Connection between Sleep, Anxiety, and Stress
Sleep is essential for managing anxiety and stress. Lack of sleep can worsen our mental health symptoms, while consistently getting enough restful sleep can help us feel more balanced and emotionally regulated.
By setting a consistent sleep schedule, creating a sleep-conducive environment, practicing relaxation techniques, limiting caffeine and alcohol consumption, and seeking therapy if needed, we can prioritize our sleep hygiene and promote better mental health.
How Does Therapy Help with Stress?
If you're reading this, chances are you are feeling stressed and anxious. You're not alone. Everyone at some point struggles with stress - it’s part of being human, but there are ways to manage and alleviate your stress and anxiety. One of the most effective ways to do so is through therapy.
How to Find the Right Therapist for You
So you’re finally ready to try therapy - congratulations! Therapy is one of the top ways you can invest in yourself and commit to growth and change in your life. But how do you go about actually finding a therapist? If you type in “therapists near me” into Google, you will get an overwhelming number of results that may end with you shutting your laptop closed.
Here are some tips and considerations to help you find a therapist who fits your needs and is best positioned to help you.
“Am I Codependent?”
I hear this question from clients fairly often, usually with a good dose of hesitancy. I suspect that is because “codependency” is a buzzword we throw around but don’t necessarily really understand. In this post, we’ll learn a bit more about the history of codependency and aim to clarify its defining characteristics.
Why You Should Try Group Therapy
Individual therapy can feel safer for many people, but there are also many benefits to group therapy. Have you ever considered trying group therapy? Let’s look at 8 reasons why it helps and can be a great complement to individual therapy.
Four Steps to Mindfulness: Living with Intention
Recently, my clients and I have been discussing choice. Many of my clients undermine their own capacity to choose. When they come to treatment, they often feel out of control, stuck in emotional reactivity and deeply ingrained patterns of behavior.
So, we begin to look at the difference between reacting and responding. Reacting is often like a knee-jerk reaction, just an automatic response. Often, our reactions are driven by emotions, habits, and automatic thoughts. They are impulsive.
Both/And: The Power of a Dialectic
A dialectic is the idea that two opposites can both be true at the same time. It does away with false, black-or-white dichotomies and moves us into shades of grey. So even though two things feel as though they are in conflict, a dialectical stance creates room for them both and recognizes they both are valid. This stance opens us to more possibilities and can help us get unstuck in our own thinking.