Overcoming Anxiety about Therapy
Even though therapy has become much more normalized in our society, many people still feel some trepidation about actually going to therapy. Maybe they believe it can be effective, but whenever they think about trying it, they get nervous and uncertain and think “eh, maybe not right now.”
Guess what? That’s normal. For many people, the mere thought of starting therapy can bring up anxiety. Today’s blog is meant to acknowledge and normalize that anxiety. I don’t want you to think you’re alone; you’re certainly not. Therapy can be intimidating to start!
April is Alcohol Awareness Month
As we come to the end of April, I wanted to highlight alcohol use disorder in the blog, as April is Alcohol Awareness Month. Because alcohol use has become so normalized in our culture, I believe it’s crucial to shine a light on the impact of alcohol use disorder (AUD) in the United States. I’ll slightly focus on its effects on women, given that is who I typically see for therapy.
Dialectical Behavior Therapy: The Four Core Modules
Whether you're new to DBT or looking to gain a deeper understanding of its principles, today’s blog post will introduce each module and give you some examples of how they can help. My hope is this information further illustrates how DBT can support you emotional and mental health, as well as set you on the path toward a meaningful, fulfilling “life worth living.”
The Importance of Self-Compassion in Recovery
Self-compassion involves treating oneself with kindness, understanding, and acceptance, especially in times of struggle or suffering. And it is critical for getting through hard times.
Introduction to DBT: What is Dialectical Behavior Therapy?
The first installment in a series of blog posts aiming to demystify and explain DBT and why it is such a valuable and effective therapy!
Understanding Parentification: Signs in Adults and Its Impact on Mental Health
Parentification is a term we use to describe a situation where a child is forced into a role of providing emotional or physical care for their parent or siblings, instead of receiving appropriate care and nurturing themselves. While it can impact everyone differently, being parentified as a child can have pretty profound effects as you move into adulthood, especially in terms of your relationships, emotional development, and mental health. In this week’s blog, we'll explore what parentification is, what some typical signs of parentification in adults, and overall how it can impact your mental health.
Why Perfectionism Isn't Actually About Being Perfect
At its core, perfectionism is not about striving for excellence; it's about the fear of failure and the relentless pressure to meet impossibly high standards. Perfectionists set unrealistic goals for themselves, believing that anything less than perfection is unacceptable. However, this unattainable quest for flawlessness often leads to feelings of inadequacy, anxiety, and self-doubt.
Unpacking the Relationship Between Low Self-Esteem and Passivity
Have you ever found yourself feeling like you're always taking a backseat in your relationships? Maybe you struggle to speak up for your needs or constantly find yourself putting others' wants ahead of your own. If this sounds familiar, you're not alone. In this blog post, we'll explore the intricate connection between low self-esteem and passivity in relationships, and how therapy can offer support and guidance in breaking free from this cycle.
Why Group Therapy?
What is Group Therapy?
Group therapy is when a bunch of people meet regularly with a therapist in a safe and private space. They talk about their feelings, thoughts, and what's bothering them. The therapist guides the group to help them understand each other better and learn new ways to deal with things.
How To Address Nighttime Anxiety
If you find yourself caught in the web of nighttime worries and endless rumination, you're not alone. In fact, you're among a legion of night owls who've gritted their teeth against the non-stop stream of worries, “what-if’s”, and reviewing past encounters. And it definitely isn’t restful! Lack of quality rest will only aggravate our anxiety the next day.
So, let's take a beat to check out some actions you can take to try to turn your sleepless nights into more restful and rejuvenating ones.
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.