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Can Therapy Help my Anxiety?

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Anxiety – it’s a common thread that weaves through the fabric of our lives. Whether it’s the looming pressures of work or school, relationships, or the uncertainties of the future, anxiety can grip us tightly, making every step feel like a daunting journey. But fear not, for therapy might just be the key to unlocking the shackles of anxiety and reclaiming control over your life.

Understanding Anxiety vs Stress

Anxiety isn’t just a fleeting feeling of worry or nervousness; it’s a persistent state of unease that can manifest in various ways. From racing thoughts and sweaty palms to panic attacks and avoidance behaviors, anxiety can wear many masks, making it difficult to pinpoint at times. Stress and anxiety are often used interchangeably, but they are distinct experiences with different characteristics:

Stress:

  • Stress is a response to external pressures or demands that challenge an individual’s ability to cope effectively with their environment.
  • It is typically a short-term reaction to specific events or situations, such as deadlines, exams, or conflicts.
  • Stress can be both positive (eustress), motivating individuals to take action and achieve goals, and negative (distress), causing feelings of tension, overwhelm, or frustration.
  • Physiologically, stress triggers the body’s “fight or flight” response, leading to the release of hormones like adrenaline and cortisol to prepare for potential threats.
  • While short-term stress is a normal part of life, chronic or excessive stress can have detrimental effects on physical and mental health, leading to issues such as fatigue, muscle tension, headaches, and difficulty concentrating.

Anxiety:

  • Anxiety, on the other hand, is a broader and more pervasive emotional state characterized by persistent worry, fear, or apprehension about future events or uncertainties.
  • Unlike stress, which is typically tied to specific stressors, anxiety can arise without a clear trigger and may persist even when the stressor is removed.
  • Anxiety is often accompanied by physical symptoms such as restlessness, muscle tension, rapid heartbeat, sweating, and gastrointestinal discomfort.
  • It can range from mild to severe and may interfere with daily activities, social interactions, and overall quality of life.
  • Anxiety disorders, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias, involve excessive and debilitating levels of anxiety that may require professional intervention.

Identifying the Right Therapist

Now that we’ve familiarized ourselves with anxiety, the next step is finding the right therapist to guide us through the labyrinth of our minds. Here are a few questions to consider when on the hunt for the a great fit in an anxiety therapist:

  1. What’s Their Specialization? Look for therapists who specialize in anxiety disorders or have extensive experience in treating anxiety-related issues. Their expertise can make a world of difference in your therapeutic journey.
  2. Do They Offer Evidence-Based Treatments? Evidence-based therapies, such as Cognitive Behavioral Therapy (CBT), have shown remarkable success in treating anxiety. Make sure your therapist is well-versed in these scientifically proven techniques.
  3. Are They a Good Fit? Trust and rapport are crucial components of therapy. Take the time to gauge whether you feel comfortable opening up to your therapist and whether their approach resonates with you.
  4. What’s Their Availability? Life can be hectic, especially for young adults juggling multiple responsibilities. Find a therapist whose schedule aligns with yours to ensure consistency in your therapy sessions.

Statistics: The Promise of Therapy

You might be wondering, “Does therapy really work for anxiety?” The short answer: yes, it does. According to studies, therapy has been shown to significantly reduce symptoms of anxiety and improve overall quality of life.

Research from the American Psychological Association suggests that approximately 75% of individuals who undergo psychotherapy experience noticeable improvements in their anxiety symptoms. The frequency of therapy sessions can also impact success rates, with more frequent sessions correlating to higher rates of improvement.

The Rise of Telehealth

The landscape of therapy is evolving, paving the way for greater accessibility and convenience. Enter telehealth – the virtual bridge connecting therapists and clients from the comfort of their own homes within the same state. Here’s why telehealth is an ideal solution for addressing anxiety:

  1. Convenience: Say goodbye to long commutes and scheduling conflicts. With telehealth, therapy sessions are just a click away, allowing you to seek support without disrupting your daily routine.
  2. Accessibility: Telehealth breaks down barriers to mental healthcare, particularly for those living in remote areas or facing mobility challenges. Now, anyone with an internet connection can access quality therapy services.
  3. Comfort and Privacy: For individuals grappling with social anxiety or discomfort in traditional therapy settings, telehealth offers a safe space to engage in therapy from the familiar confines of their home environment.

Take the First Step

Therapy holds tremendous promise for alleviating the burden of your anxiety and restoring a sense of balance to your life. Whether you opt for traditional face-to-face therapy or embrace the convenience of telehealth, the first step towards healing begins with a single decision – to seek help.

If you’re ready to embark on your journey towards a brighter, decreased-anxiety tomorrow, I invite you to learn more about my individual online therapy and workshops for how I can support you on your path to wellness. Together, we can navigate the twists and turns of anxiety and emerge stronger on the other side.

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Managing a Holiday (Like Easter) at Home

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With Easter just around the corner, it’s time to acknowledge that for some, family holiday gatherings can be a source of stress rather than joy. While these occasions are often portrayed as moments of warmth and connection, the reality is that for many young adults, going home isn’t always a happy experience. In this post, I’ll delve into why this might be the case and explore strategies for managing mental health during these times.

Understanding the Challenges: Why Going Home Can Be Hard

Returning to the family nest can stir up a myriad of emotions, and it’s essential to recognize that this is entirely normal. Here are some reasons why going home might be challenging:

  1. Past Dynamics: Family dynamics can be complicated, and returning home may resurrect old wounds or unresolved conflicts.
  2. Expectations vs. Reality: There’s often pressure to conform to familial expectations or portray a certain image, which can lead to feelings of inauthenticity or anxiety about being judged.
  3. Loss of Autonomy: Returning to the family home can sometimes feel like a regression, particularly for those who have grown accustomed to their independence.
  4. Unresolved Issues: Lingering tensions or unresolved issues within the family can cast a shadow over holiday gatherings, making them feel tense or uncomfortable.

Setting Boundaries: Empowering Yourself

Let’s talk about boundaries. Boundaries are the limits we set with others to protect our well-being and preserve our autonomy. Establishing clear boundaries is crucial for maintaining a sense of self and promoting healthy relationships. Here are some examples of boundaries you might consider setting before heading home:

  1. Time Limits: Decide in advance how much time you’re comfortable spending with family and communicate this clearly. For example, you might plan to leave after a certain number of hours to avoid feeling overwhelmed.
  2. Topics of Conversation: Identify topics that are off-limits or triggering for you and politely redirect the conversation if necessary. Setting boundaries around sensitive subjects can help prevent uncomfortable interactions.
  3. Physical Space: Determine how much physical space you need and communicate this to your family members. Whether it’s having your own room or simply carving out some alone time, prioritizing your personal space is essential for maintaining your sanity.

By setting boundaries, you’re not only advocating for your own well-being but also promoting self-care. Boundaries allow you to honor your needs and protect your mental health. Remember, it’s not selfish to prioritize yourself—it’s necessary for your overall happiness and fulfillment.

Additional Coping Strategies

In addition to setting boundaries, there are several other strategies you can employ to manage anxiety during family gatherings:

  1. Establish a Support System: Reach out to friends or other supportive individuals who understand your situation. Having someone to confide in can provide validation and perspective, helping to alleviate feelings of isolation or distress.
  2. Create a Relaxation Toolbox: Compile a toolkit of relaxation techniques that you can utilize whenever you feel overwhelmed. This might include deep breathing exercises, progressive muscle relaxation, or guided imagery. Experiment with different methods to find what works best for you.
  3. Set Realistic Expectations: Manage your expectations for the gathering by reminding yourself that it’s okay for things to be imperfect. Accept that not every interaction will go smoothly, and focus on enjoying the moments of connection and joy that do occur.
  4. Practice Assertive Communication: Assertive communication involves expressing your thoughts, feelings, and needs in a clear and respectful manner. Practice assertive phrases such as “I feel…” or “I need…” to communicate effectively with family members and advocate for yourself.
  5. Engage in Distraction: If you find yourself dwelling on negative thoughts or emotions, distract yourself with activities that bring you joy or relaxation. This could be anything from playing a game with family members to engaging in a hobby you enjoy.
  6. Limit Alcohol and Caffeine Intake: While it may be tempting to use alcohol or caffeine as a coping mechanism, these substances can actually exacerbate anxiety symptoms. Opt for non-alcoholic or decaffeinated beverages instead to help keep your emotions in check.
  7. Seek Moments of Solitude: When feelings of overwhelm arise, give yourself permission to step away and take a break. Find a quiet space where you can regroup and recharge, whether it’s going for a walk outside or simply sitting alone for a few minutes.
  8. Practice Self-Compassion: Be gentle with yourself and practice self-compassion during challenging moments. Remind yourself that it’s okay to feel anxious or overwhelmed, and offer yourself the same kindness and understanding that you would to a friend in need.

By incorporating these coping strategies, you can equip yourself with the skills and resources needed to navigate family gatherings with greater ease and resilience.

Take the Next Step Towards Well-Being

If you find yourself struggling with anxiety or stress related to family gatherings, remember that you’re not alone. Seeking support from a qualified therapist can provide you with the tools and guidance you need to navigate these challenges more effectively.

I offer individual telehealth therapy services for residents of Florida, as well as online workshops focused on well-being and stress management. If you’re interested in learning more about how therapy can support you in managing anxiety and improving your overall mental health, don’t hesitate to reach out for a free consultation call. You deserve to feel empowered and supported, especially during challenging times like these.

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Happy Neurodiversity Celebration Week!

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Did you know this week is Neurodiversity Celebration Week? This is a time to honor and celebrate the rich tapestry of neurodiversity, to raise awareness, foster understanding, and promote acceptance. As a psychotherapist specializing in ADHD and an advocate for embracing our unique minds, I’m thrilled to dive into this topic with you today. Let’s start by breaking down what neurodivergence entails.

Neurodivergence refers to natural variations in the human brain regarding thinking, learning, and processing information. It’s a beautiful spectrum that encompasses a range of conditions, including but not limited to ADHD, autism, dyslexia, dyspraxia, and more. Each of these diagnoses brings its own set of strengths, challenges, and perspectives to the table. I’m going to focus on ADHD today.

Understanding and Embracing ADHD

As someone who specializes in ADHD, I’ve witnessed firsthand the incredible diversity and resilience within the ADHD community. But what exactly is ADHD?

ADHD stands for Attention-Deficit/Hyperactivity Disorder. It’s a neurodevelopmental condition characterized by persistent patterns of inattention, impulsivity, and hyperactivity that can interfere with daily functioning and social interactions. A person can have only the inattentive part, only the hyperactive/impulsive part, or both.

Symptoms of ADHD can manifest in various ways, including:

  • Difficulty sustaining attention on tasks or activities
  • Forgetfulness and disorganization
  • Impulsive decision-making
  • Restlessness and fidgeting
  • Difficulty following instructions or completing tasks
  • Struggles with time management and prioritization

While these symptoms can pose challenges, it’s essential to recognize that individuals with ADHD also possess remarkable strengths, such as creativity, adaptability, and a unique way of thinking.

Celebrating Your ADHD Identity

Now that we’ve shed some light on what ADHD is, let’s talk about how you can celebrate your ADHD identity during Neurodiversity Celebration Week (and beyond!).

First and foremost, embrace your uniqueness. Your ADHD is not a flaw; it’s a feature that makes you who you are. Take pride in your creativity, your ability to think outside the box, and your boundless energy.

Explore your strengths and interests. Whether it’s diving into a creative project, pursuing a hobby, or engaging in physical activity, find activities that allow you to shine and showcase your talents. Sometimes it’s challenging to stick to one project or hobby but that’s OK too—just be you.

Connect with others who share your experience. Seek out ADHD support groups, online communities, or social events where you can connect with like-minded individuals, share stories, and learn from each other’s experiences. If you’re struggling, group therapy is always a great option so you don’t feel alone and may get new strategies for your life.

Being an Ally: Supporting Those with ADHD

As an ally, you have the power to make a positive impact in the lives of individuals with ADHD. Here’s how you can lend your support:

Educate yourself about ADHD. Take the time to learn about the condition, its symptoms, and how it affects individuals on a day-to-day basis. By understanding ADHD better, you can cultivate empathy and compassion.

Be patient and understanding. Recognize that individuals with ADHD may struggle with certain tasks or behaviors. Instead of judgment or criticism, offer support, encouragement, and practical assistance when needed. We all need help with something sometime.

Create inclusive environments. Foster environments that accommodate different learning styles and ways of thinking, such as speaking out loud to remember content. Provide clear instructions, minimize distractions, and offer opportunities for breaks and movement.

Therapy and ADHD: How It Can Help

If you or someone you know is struggling with ADHD, therapy can be a valuable resource in learning coping strategies, building skills, and navigating life’s challenges. In therapy, we can:

  • Explore strategies for managing symptoms and improving executive functioning skills.
  • Work on building self-esteem and resilience.
  • Address any co-occurring conditions, such as anxiety or depression.
  • Provide support and validation in a non-judgmental environment.

Remember, seeking help is not a sign of weakness; it’s a courageous step towards growth and self-discovery.

Join the Celebration!

As Neurodiversity Celebration Week unfolds, I invite you to join the festivities and embrace the beauty of neurodiversity in all its forms. Whether you’re living with ADHD, supporting a loved one, or simply curious to learn more, there’s a place for you in this celebration.

If you’re ready to explore how therapy can support you on your ADHD journey, I’m here to help. Reach out to learn more about my services and how we can work together. Read here how I specifically help people with ADHD.

Happy Neurodiversity Celebration Week, everyone! Let’s make it one to remember. 🎉

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Spring Break Self-Care: Recharge and Refresh for a Successful Semester

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It’s that time of the year again–spring break. A moment to breathe, relax, and rejuvenate before diving back into the hustle and bustle of the academic semester. Amidst the excitement of planning trips and catching up on sleep, let’s not forget the importance of self-care during this precious time. In this post, I’ll explore how to make the most of your spring break by prioritizing self-care and preparing yourself for the rest of the semester.

Recognizing the Strain: Signs of Physical, Mental, and Emotional Exhaustion

Before delving into the realm of self-care, it’s crucial to acknowledge the toll that the semester might have taken on your physical, mental, and emotional well-being. Here are some signs to watch out for:

Physical Strain:

  • Persistent fatigue or exhaustion
  • Headaches or muscle tension
  • Changes in appetite or sleep patterns

Mental Strain:

  • Difficulty concentrating or remembering information
  • Increased irritability or mood swings
  • Feelings of overwhelm or burnout

Emotional Strain:

  • Heightened anxiety or worry
  • Feelings of sadness or hopelessness
  • Loss of interest in activities once enjoyed

If any of these sound familiar, it’s essential to take a step back and prioritize self-care during your spring break.

Self-Care Practices for Each Area

Now that you’ve identified areas of strain, it’s time to brainstorm new coping strategies to address them. Consider the following:

Physical Coping:

  • Incorporating regular exercise into your routine- Make time for regular physical activity, whether it’s going for a walk, hitting the gym, or practicing yoga
  • Practicing relaxation techniques such as deep breathing
  • Prioritizing adequate sleep and establish a consistent sleep schedule
  • Nourishing your body with nutritious foods and stay hydrated throughout the day

Mental Coping:

  • Setting realistic goals and breaking tasks into manageable steps
  • Establishing boundaries to protect your time and energy
  • Seeking support from friends, family, or campus resources
  • Practicing mindfulness and relaxation techniques to manage stress and promote mental clarity
  • Taking breaks throughout the day to rest and recharge, even if it’s just for a few minutes
  • Engaging in activities that stimulate your mind and bring you joy, such as reading a book or solving puzzles

Emotional Coping:

  • Engaging in activities that bring you joy and relaxation
  • Journaling or expressing your emotions through creative outlets
  • Setting aside time for activities that bring you pleasure and allow you to unwind, whether it’s listening to music, watching your favorite show, or spending time in nature
  • Connecting with supportive friends or family members who lift your spirits and offer a listening ear
  • Practicing self-compassion and challenging negative self-talk

Maintaining Self-Care Beyond Spring Break

As spring break comes to an end and the demands of the semester resume, it’s essential to prioritize self-care to maintain your well-being. Here are some tips for incorporating self-care into your daily routine:

  • Schedule self-care activities into your calendar to ensure they don’t get overlooked or pushed aside.
  • Surround yourself with supportive individuals who encourage and uplift you during challenging times.
  • Remember that self-care is not selfish but necessary for your overall health and well-being.
  • Be adaptable and willing to adjust your self-care routine as needed to meet the demands of the semester.

Take Charge of Your Well-Being

As you embark on your spring break adventures, remember that self-care is a vital component of maintaining your physical, mental, and emotional health. By recognizing signs of strain, brainstorming coping strategies, and prioritizing self-care practices, you can recharge and refresh for the remainder of the semester. If you find yourself in need of additional support or guidance, don’t hesitate to reach out and learn more about the services I offer as a psychotherapist. Here’s to a spring break filled with self-care and well-being!

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Exploring Humanistic Therapy to Help You

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Have you heard of Humanistic Therapy? It’s not just a set of techniques; it’s a philosophy, a way of being, and a path toward self-actualization. At its core, Humanistic Therapy places the individual at the wheel of their own healing journey, emphasizing empathy, authenticity, and unconditional positive regard. This is one of the theories I work from in my treatment for you in individual therapy, offered via telehealth for Florida residents (us therapists usually pull from a few theories to develop a unique approach for each client).

Within the vast landscape of Humanistic Therapy lie three prominent theories: Gestalt, Client-Centered (sometimes also called Person-Centered), and Existential. Each theory offers a unique perspective on human nature and provides distinct tools for navigating the complexities of the human experience. I want to tell you about each theory to uncover their essence as well as practical applications that can help you!

Gestalt Therapy: Embracing Wholeness

Gestalt Therapy, founded by Fritz Perls, champions the concept of wholeness and the belief that individuals possess the inherent capacity for self-awareness and growth. This approach emphasizes the importance of living authentically in the present moment, integrating fragmented aspects of the self into a cohesive whole.

Presenting Concerns: Gestalt therapy is particularly effective in addressing issues related to self-esteem, relationship difficulties, and unresolved past experiences. Clients struggling with anxiety, depression, or identity crises may find solace in the experiential techniques employed in Gestalt therapy. Remember, self-esteem, identity, and anxiety are some of my specialties! Gestalt Therapy a very here and now approach, which I love because I’m such a genuine person, in and out of the therapy space, so it fits well.

Example Intervention: One common intervention you may’ve heard of in Gestalt Therapy is the “empty chair” technique, where clients engage in dialogue with different parts of themselves or others. Through this process, individuals gain insight into internal conflicts and explore new perspectives on unresolved issues. Sometimes you look at a literal empty chair and sometimes I ask that you focus on an object and speak to it as if it’s the part of you or another person. I know it sounds strange, but believe me, it’s effective.

Client-Centered Therapy: Unconditional Positive Regard

Client-Centered Therapy, developed by Carl Rogers, embodies the fundamental belief in the innate goodness and potential for growth within every individual. Central to this approach is the concept of unconditional positive regard, where therapists offer genuine acceptance and empathy without judgment.

Presenting Concerns: Client-Centered Therapy is well-suited for individuals grappling with low self-esteem, interpersonal difficulties, and existential dilemmas. Young adults navigating major life transitions or seeking to develop a deeper understanding of themselves may benefit greatly from this approach. Identity, adjustment, life transitions, and self-esteem are concerns where this theory can help tremendously, and again are in line with my specialties, but I use Client-Centered Therapy in all therapy I do. It’s a foundation for me as a therapist.

Example Interventions: Active listening, reflective responses, and empathic understanding are hallmark interventions in Client-Centered Therapy. By fostering a supportive therapeutic environment, clients feel empowered to explore their thoughts, feelings, and experiences at their own pace. See why it’s in Humanistic Therapy? What’s more human that listening and supporting in a non-judgmental manner?

Fun Fact bonus: Have you read my last two blog posts? They explained about Expressive Arts Therapy, another integrative theory I use. Well, guess what! Carl Rogers’ daughter, Natalie Rogers, was one of the founders of it! No wonder I love it.

Existential Therapy: Embracing the Human Condition

Existential Therapy, rooted in the philosophical tradition, confronts the existential realities of human existence, such as freedom, responsibility, and the search for meaning. This approach encourages individuals to confront life’s inherent uncertainties and embrace the existential paradoxes that shape their journey. Young adulthood is a pivotal age for existential concerns, so since that population (AKA you!) are who I specialize in working with, it’s natural I also am attracted to Existential Therapy.

Presenting Concerns: Existential Therapy resonates deeply with individuals grappling with questions of purpose, mortality, and authenticity. Young adults experiencing existential crises, existential anxiety, or a sense of existential vacuum may find existential therapy profoundly illuminating. For example, you may struggle with choosing a major, career, or the death of parents or grandparents in young adulthood. These areas affect you in a large way, so talking through them, and their significance for you, helps.

Example Interventions: Through dialogue, exploration of values, and existential reflection, therapists assist clients in confronting existential concerns and finding meaning amid life’s uncertainties. Existential therapy invites individuals to embrace their unique essence and take ownership of their existence.

Telehealth: A Wonderful Option for You

The world is your oyster for what mode of therapy and what theory you want your therapist to use. Telehealth is a beacon of accessibility and convenience, bridging the geographical and logistical barriers that once hindered access to therapy. For young adults juggling busy schedules, navigating transportation challenges, or residing in remote areas, telehealth offers a lifeline to therapeutic support.

  • Safety: Telehealth not only provides a safe and convenient platform for therapy but also aligns seamlessly with the principles of Humanistic Therapy. Through virtual sessions, therapists can cultivate a warm and supportive therapeutic alliance, fostering trust and rapport essential for growth and healing.
  • Privacy: There’s no chance of running into someone you know when you use telehealth. You’ll be in your private space, no waiting rooms or parking lots.
  • Accessibility: Telehealth transcends traditional constraints, offering individuals the flexibility to engage in therapy from the comfort of their own space, which also saves money for transportation. Connecting via confidential video conferencing, clients can access therapeutic support tailored to their unique needs and preferences.

Your Journey Awaits

I invite you to embark on your own journey of self-discovery and healing. Whether you resonate with the holistic principles of Gestalt Therapy, the empathic embrace of Client-Centered Therapy, or the existential inquiry of Existential Therapy, know that support is within reach, be it with Humanistic Therapy or otherwise.

If you’re ready to take the next step toward growth and self-realization, I encourage you to reach out and explore the therapeutic services available to you, including individual telehealth for Florida residents, online workshops for anyone in the US, and in-person group drumming. Together, we can navigate the complexities of the human experience and chart a course toward a more fulfilling and authentic life.

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

Go back

Your message has been sent

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Expressive Arts Therapy: Self-Esteem Help

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Welcome back to a continuation in our journey through Expressive Arts Therapy (see last week’s blog, Expressive Arts Therapy: Exploring Creativity in Healing, for more info). Last week, I delved into the Expressive Arts Therapy, exploring its definition, how it can be a transformative tool for healing of a variety of concerns like anxiety, depression, and trauma, and some ideas for interventions that can be used in therapy with a trained professional. Today, I’m taking a deeper dive into a particularly crucial aspect of personal development, self-esteem, and how Expressive Arts Therapy can help.

Just for a quick refresher, though, here’s a definition of Expressive Arts Therapy: Expressive Arts Therapy is a form of psychotherapy that encourages individuals to explore and express their thoughts, feelings, and experiences through various creative modalities such as visual arts, movement, music, drama, and writing. A special aspect of the theory is that one artistic expression informs the next, such as drawing then creating a 3D piece then expressing through singing. Each section leads to more awareness and healing. One important thing to remember about using this theory is that there is NO experience needed in the arts. The process, not the product, is what’s important. So, let’s talk about how it can help self-esteem!

What is Self-Esteem?

Self-esteem refers to the subjective evaluation of one’s own worth and value as a person. It encompasses beliefs about oneself, including feelings of competence, adequacy, and self-worth. It’s important to note that self-esteem is not fixed and can fluctuate over time based on various factors, such as life experiences, relationships, and internal dialogue. Additionally, self-esteem is influenced by both internal and external factors, including personal achievements, social comparisons, and feedback from others.

In the context of expressive arts therapy, addressing self-esteem involves exploring and understanding one’s beliefs, emotions, and experiences through creative expression. By engaging in art/music-making processes, individuals can gain insight into their thoughts and feelings, challenge negative self-perceptions, and cultivate a more compassionate and accepting relationship with themselves.

Understanding the Inner Critic

One aspect of self-esteem involves the inner critic. The inner critic is that nagging voice inside our heads, constantly berating us with self-doubt, criticism, and negativity. It’s the relentless inner voice that tells us we’re not good enough, smart enough, or worthy of love and success.

  • What is it? The inner critic is essentially the manifestation of our negative self-talk, shaped by past experiences, societal pressures, and our own insecurities.
  • How does it present in people? For many individuals, the inner critic manifests as persistent self-doubt, fear of failure, and a pervasive sense of inadequacy. It can lead to feelings of anxiety, depression, and low self-esteem.
  • How can Expressive Arts Therapy address it? Through creative expression, clients can externalize their inner dialogue, gaining perspective on its origins and impact. For example, imagining your inner critic as a small image of yourself then telling it how it’s wrong about what it says. (This is an extremely basic version of the intervention, so it’s just for you to have an idea of what it could look like.)

Navigating Imposter Syndrome

Another aspect of self-esteem struggles can include imposter syndrome. Imposter syndrome is a common phenomenon characterized by feelings of inadequacy and self-doubt, despite evident success or competence. It’s the persistent fear of being exposed as a fraud, despite ample evidence to the contrary.

  • What is it? Imposter syndrome is often fueled by perfectionism, fear of failure, and the belief that one’s success is undeserved or the result of luck rather than skill or effort.
  • How it can be specific to artists? Artists, in particular, may experience imposter syndrome due to the subjective nature of their work and the constant comparison to others in their field. The pressure to create original and meaningful art can exacerbate feelings of self-doubt and inadequacy.
  • How can Expressive Arts Therapy help? Through artistic activities, individuals can confront their fears of failure and perfectionism, embracing the process of creation rather than fixating on the end result. For example, a client may write song lyrics about how they feel, leading to greater insight for thoughts that are illogical and unhealthy which can be addressed.

My Experience with Integrative Therapy

The way I use research-based theories in therapy depends on many factors, including the unique client’s needs, personality, and openness. Most therapists use their professional judgment to guide the way they handle each session with a client. In my practice, I integrate Expressive Arts Therapy with a few other evidence-based theories to help you with your concerns, including Cognitive-Behavioral Therapy (CBT), Behavioral Therapy, and Humanistic approaches. Notice how above I mentioned awareness about thoughts? This is when I may then use CBT to address what rose from using Expressive Arts Therapy. Integrating theories creates a comprehensive and individualized treatment plan for each of my clients. Since Expressive Arts Therapy has an emphasis on expression, imagination, active participation, and mind-body connection, it works well for my thinking out of the box style. Just in case you don’t know what the other theories are, here’s a brief description, including links to a few past blogs about them in depth.

·       CBT focuses on identifying and challenging maladaptive thought patterns and behaviors. Read more about it in this blog post.

·       Behavioral therapy emphasizes the role of environmental factors in shaping behavior. Read more about it in this blog post (specific to ADHD).

·       Humanistic therapy emphasizes empathy, authenticity, and personal growth, fostering a supportive therapeutic relationship.

By incorporating Expressive Arts Therapy techniques alongside these other therapeutic modalities, I aim to provide clients with a diverse toolkit for self-exploration, healing, and growth.

Let’s Help Your Self-Esteem

Self-esteem is a fundamental aspect of our emotional well-being, influencing how we perceive ourselves and navigate the world around us. Expressive Arts Therapy offers a holistic approach to addressing issues related to self-esteem, empowering individuals to cultivate self-awareness, self-compassion, and authenticity through creative expression.

If you’re interested in learning more about how Expressive Arts Therapy can support your journey towards greater self-esteem and personal development, I encourage you to reach out and schedule a free 15 minute consultation call with me. I provide online individual therapy for Florida residents but also offer online workshops for a variety of topics (including Expressive Arts Therapy interventions) for anyone in the US. Together, we can embark on a transformative journey of self-discovery and healing through the power of art and creativity. Remember, you are worthy of love, success, and belonging, just as you are.

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Expressive Arts Therapy: Exploring Creativity in Healing

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Have you heard of Expressive Arts Therapy? It’s a dynamic approach to healing in therapy that harnesses the power of creativity to foster growth, healing, and self-discovery. You know what’s the best part? There’s NO talent or art/music experience needed to use it with your therapist. In fact, many people are convinced they can’t make art or music as children, so they think they aren’t creative. Well, that’s wrong! You are creative and you are musical…it was born in you. This is why you sometimes walk to the beat of a song or doodle when bored. So, in Expressive Arts Therapy, we take away the pressure of creating a product and heal through the process alone (the actual creating leads to realization and relief). Let’s go a little deeper.

Expressive Arts Therapy vs. Art/Music Therapy: Understanding the Difference

Expressive Arts Therapy is a form of psychotherapy that encourages individuals to explore and express their thoughts, feelings, and experiences through various creative modalities such as visual arts, movement, music, drama, and writing. It builds on itself, with one mode leading to another. For example, you may write about something that gives you anxiety, then draw about it, then even add to that drawing. Insight may come from the process of the journey through the modes of art and what is learned in each step. Are you still with me?

Now, you may be confused on whether this is art or music therapy. While both Expressive Arts Therapy and art or music therapy utilize creative processes, there are notable distinctions between the approaches.

  • Expressive Arts Therapy is more expansive in scope, integrating multiple art forms to facilitate exploration and expression.
  • On the other hand, art therapy typically focuses solely on visual art mediums such as drawing, painting, and sculpture. An art therapist is specialized and has a specific skill set to help you heal (there’s a graduate degree for both art and music therapy).
  • Music therapy focuses on using music to achieve your goals in a manner using specific musical techniques led by a trained professional.

It’s important to note that utilizing music in therapy does not automatically qualify one as a music therapist. Similarly, incorporating art in therapy doesn’t necessarily make one an art therapist. Rather, therapists who integrate music or art into their practice are utilizing these mediums as tools within a broader therapeutic framework, such as Expressive Arts Therapy. *This should be done by a trained mental health provider.

How I’ve been trained to use art and music in therapy includes many professional development classes and even a certification as a HealthRhythms Drumming Facilitator. I also use evidence-based interventions within Expressive Arts Therapy but am not working under a specific license or certification for this specialization, such as an art or music therapist, respectively. My Florida licensed therapy is informed by many theories and Expressive Arts Theory is one of them. Make sense? Great! Let’s move on to how it can help you.

Understanding Presenting Problems Addressed by Expressive Arts Therapy

Expressive arts therapy is particularly beneficial for addressing a wide range of presenting problems, including but not limited to:

  1. Anxiety and Stress: Creative expression can provide a nonverbal outlet for processing and managing overwhelming emotions.
  2. Attention-Deficit/Hyperactivity Disorder (ADHD): Sometimes we need an alternative way to express or process when we have neurodivergence. This is a great therapy choice for learning what music may increase focus, for example.
  3. Trauma: Artistic expression can offer a safe space for exploring and integrating traumatic experiences, bypassing the limitations of language.
  4. Depression: Engaging in creative activities can enhance mood, promote self-expression, and foster a sense of accomplishment.
  5. Self-Exploration and Personal Development: Through creative exploration, individuals can gain insights into their inner world, develop self-awareness, and cultivate resilience.
  6. Relationship Issues: Utilizing creative mediums can facilitate communication, empathy, and understanding within interpersonal relationships.

Example Interventions within Expressive Arts Therapy

There’s endless ways to use Expressive Arts Therapy in sessions, but here’s an idea of what some may look like.

  1. Visual Journaling: Encouraging clients to keep a visual journal where they can freely express their thoughts and emotions through drawing, painting, collage, or mixed media.
  2. Body Movement and Dance: Using movement to explore bodily sensations, release tension, and reconnect with one’s physical self.
  3. Guided Imagery and Music: Facilitating sessions where clients listen to specially curated music while engaging in imagery exercises to access subconscious material and promote relaxation.
  4. Mask Making: Exploring identity, emotions, and personas through the creation of masks, providing a tangible representation of inner experiences.
  5. Improvisational Theater: Engaging in playful improvisation exercises to promote spontaneity, creativity, and emotional expression.

Embrace the Journey of Self-Discovery

I invite you to consider the transformative potential of creativity in your own journey of self-discovery and healing. Whether you’re struggling with anxiety, ADHD, or simply seeking greater self-awareness, Expressive Arts Therapy offers a unique pathway to explore, express, and integrate the complexities of your life experience.

If you’re curious to learn more about how Expressive Arts Therapy can support you on your journey, I encourage you to reach out and schedule a free 15 minute phone consultation to talk about my individual telehealth therapy. I also offer 30 minute workshops on how using art/music can help you heal as well as how other therapists can use it in their work. Together, we can embark on a collaborative journey towards healing, growth, and self-empowerment.

Express yourself. Discover yourself. Heal yourself.

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Thriving with ADHD through Behavioral Therapy

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Hey! Today I’m getting into a topic that’s close to my heart: ADHD, or Attention-Deficit/Hyperactivity Disorder. If you’re reading this, chances are you or someone you care about is affected by ADHD, and you’re seeking some guidance on how to navigate it. Well, you’ve come to the right place! ADHD is more than just difficulty concentrating or sitting still—it’s a complex neurodevelopmental disorder that impacts every aspect of life. But fear not, because with the right tools and strategies, thriving with ADHD is absolutely possible. In this post, I’m going to describe how Behavioral Therapy can help and tell you about it in more depth since I’ve only referenced it in past blogs.

How ADHD Affects Your Life

Living with ADHD can feel like trying to juggle a dozen balls at once while walking on a tightrope. From struggling to focus on tasks to feeling overwhelmed by clutter and forgetfulness, the challenges are numerous. Many individuals with ADHD also experience difficulties with impulse control, time management, and emotional regulation, which can take a toll on relationships and overall well-being. But it’s important to remember that ADHD is not a character flaw or a lack of willpower—it’s a legitimate medical condition that requires understanding and support.

Therapies That Can Help

Fortunately, there are effective therapies available to help manage ADHD symptoms and improve quality of life. Two of the most widely used approaches are Cognitive Behavioral Therapy (CBT) (see last week’s blog for more info) and Behavioral Therapy. These therapeutic modalities focus on changing patterns of thinking and behavior to promote positive outcomes.

Exploring Behavioral Therapy

Behavioral Therapy is a cornerstone of ADHD treatment, offering practical strategies to address specific challenges. Let’s break down some key interventions that can make a real difference (*a good start to think about but best to work with a therapist):

1. Time Management Interventions:

·       Breaking Tasks into Manageable Steps- Teaching individuals to break down larger tasks into smaller, more manageable steps. This approach helps prevent feeling overwhelmed and promotes a sense of accomplishment as each step is completed. Example: Rather than tackling a big project all at once, break it down into smaller tasks with specific deadlines. For instance, if the task is writing a research paper, break it down into steps like researching, outlining, drafting, editing, and finalizing.

·       Prioritization Techniques- Guiding people in prioritizing tasks based on urgency and importance. This prevents them from getting bogged down in less critical activities and ensures that essential tasks are addressed promptly. Example: Use techniques like Eisenhower’s Urgent/Important Matrix to categorize tasks into four quadrants: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important. Focus on tasks in the first quadrant to maximize productivity.

·       Setting Timers and Reminders- Encouraging the use of timers and reminders to help individuals stay on track and manage time effectively. Set specific time limits for tasks to create a sense of urgency and promote focus. Example: Set a timer for 25 minutes (known as the Pomodoro Technique) to work on a task, followed by a short break. Repeat this cycle several times, with longer breaks between cycles. This helps maintain focus and productivity while preventing burnout.

2. Organization Interventions:

·       Creating Designated Spaces- Assisting individuals in creating designated spaces for important items and activities. This reduces clutter and makes it easier to locate belongings when needed. Example: Designate specific areas in the home or workspace for items such as keys, wallets, and important documents. Use labeled containers, shelves, or drawers to keep items organized and easily accessible.

·       Implementing Consistent Routines- Establishing consistent routines and habits helps individuals with ADHD stay organized and maintain structure in their daily lives. Example: Create a daily routine that includes specific times for activities such as waking up, eating meals, exercising, studying or working, and winding down for bed. Stick to the routine as much as possible to establish predictability and reduce stress.

·       Utilizing Visual Aids- Visual aids such as calendars, planners, and to-do lists can be invaluable tools for organizing tasks and responsibilities. Example: Use a color-coded calendar or planner to track appointments, deadlines, and events. Break tasks down into manageable chunks and write them down on a to-do list, checking them off as they are completed. This provides a visual representation of progress and helps individuals stay organized and focused.

3. Distraction Management Interventions:

·       Creating a Distraction-Free Environment- Helping individuals create an environment conducive to focus and productivity by minimizing distractions. Example: Identify common sources of distraction, such as noise, clutter, or electronic devices, and take steps to eliminate or reduce them. Use noise-canceling headphones, declutter workspaces, and implement digital tools or apps to block distracting websites or notifications during focused work periods.

·       Practicing Mindfulness Techniques- Teaching mindfulness techniques to help individuals with ADHD stay present and focused in the moment. Example: Encourage practices such as deep breathing exercises, meditation, or progressive muscle relaxation to help calm the mind and reduce impulsivity. Incorporate mindfulness into daily activities, such as eating or walking, to promote a sense of mindfulness and awareness.

·       Implementing Structured Breaks- Recognizing the importance of breaks in maintaining focus and preventing burnout. Encourage individuals to incorporate structured breaks into their daily routines to recharge and refresh their minds. Example: Schedule short breaks between tasks or work periods to engage in activities that promote relaxation and stress relief, such as stretching, taking a short walk, or listening to music. Setting a timer can help individuals return to work feeling rejuvenated and ready to tackle the next task.

Feeling Inspired for Therapy Assistance?

Living with ADHD presents its fair share of challenges, but with the right support and strategies, it’s possible to thrive and lead a fulfilling life. With the convenience and accessibility of telehealth, quality ADHD therapy is more accessible than ever before. So why wait? Take the first step towards a brighter future—reach out and learn more about how therapy can help you thrive with ADHD today!

Contact me today to learn more about my services (individual therapy in Florida and ADHD workshops that are short and sweet- 30 minutes). I can support you on your journey to success. Together, we’ll navigate life’s challenges with confidence and resilience. Don’t let ADHD hold you back any longer—let’s take the first step towards a brighter tomorrow, together!

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Your message has been sent

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Understanding Cognitive Behavioral Therapy (CBT) and How It Can Help

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Have you ever found yourself stuck in a loop of negative thoughts? You’re not alone. Many of us face challenges like these at some point in our lives. But here’s the good news: there’s a powerful tool called Cognitive Behavioral Therapy (CBT) that can help you break free from those patterns and live a more fulfilling life. So, what is CBT, and how can it benefit you?

CBT is a type of psychotherapy that focuses on the connection between our thoughts, feelings, and behaviors. Unlike some traditional talk therapies that delve deep into past experiences, CBT is more present-focused and action-oriented. It’s all about identifying and challenging unhealthy, illogical, and negative thought patterns and replacing them with healthier ones. Think of it as rewiring your brain to think more positively and cope better with life’s challenges. Let’s think of thoughts in terms of rigid vs flexible.

Rigid vs Flexible Thinking

In life, we often encounter situations that require us to navigate uncertainties, adapt to changes, and solve problems creatively. How we approach these challenges depends largely on our thinking style—whether it’s rigid or flexible.

Rigid Thinking: Imagine driving down a road with blinders on, unable to see any other paths or possibilities. That’s what rigid thinking feels like. When we’re stuck in rigid patterns of thinking, we tend to see things in black and white, adhering strictly to rules and routines. While structure can provide a sense of security, rigid thinking can also limit our ability to explore new ideas, perspectives, and solutions. We may become resistant to change, struggle with problem-solving, and feel overwhelmed by unexpected events.

Flexible Thinking: Now, picture yourself driving down a winding road, able to adjust your course as needed, exploring new routes and taking detours. That’s the essence of flexible thinking. When we embrace flexibility in our thinking, we open ourselves up to a world of possibilities. We’re able to adapt to changing circumstances, consider alternative viewpoints, and approach problems with creativity and innovation.

How Flexible Thinking Helps in Your Life

Here’s a few ways flexible thinking can help you.

  1. Enhanced Problem-Solving Skills: Flexibility in thinking enables you to approach problems from multiple angles, considering various solutions and adapting your strategies as needed. This versatility fosters innovation and increases your chances of finding effective solutions.
  2. Improved Relationships: Flexibility in thinking promotes empathy and understanding in interpersonal relationships. By being open to different perspectives and willing to compromise, you can build stronger connections with others and resolve conflicts more effectively.
  3. Increased Creativity and Innovation: Flexible thinking fuels creativity by allowing you to think outside the box and explore unconventional ideas. Whether you’re brainstorming new projects, tackling creative challenges, or pursuing artistic endeavors, flexibility opens doors to fresh insights and breakthroughs.
  4. Greater Sense of Freedom and Autonomy: Rigid thinking can feel like being trapped in a mental cage, while flexible thinking offers a sense of liberation and empowerment. By embracing flexibility, you regain control over your thoughts and actions, freeing yourself from self-imposed limitations and opening up new possibilities for growth and fulfillment.

Incorporating flexible thinking into your life is like adding a versatile tool to your mental toolkit—one that empowers you to navigate life’s twists and turns with confidence and resilience.

Unhealthy Thoughts

Identifying unhealthy thoughts is one of the key concepts in CBT, then recognizing the role that our thoughts play in shaping our emotions and behaviors comes next. Here are some common types of unhealthy thoughts:

  1. All-or-nothing thinking: Seeing things in black and white terms without considering the gray areas.
  2. Catastrophizing: Expecting the worst-case scenario to happen.
  3. Overgeneralization: Drawing broad conclusions based on a single negative event.
  4. Mind reading: Assuming you know what others are thinking without any evidence.
  5. Personalization: Taking responsibility for things that are beyond your control.
  6. Discounting the positive: Minimizing or ignoring your accomplishments and focusing only on the negatives.
  7. Emotional reasoning: Believing that your emotions are facts, for example, “I feel stupid, so I must be stupid.”
  8. Labeling: Attaching negative labels to yourself or others based on isolated incidents, such as calling yourself a “failure” after making a mistake.
  9. Should statements: Using “should,” “must,” or “ought to” statements that impose unrealistic expectations on yourself or others.
  10. Magnification and minimization: Exaggerating the importance of negative events (magnification) while downplaying the significance of positive events (minimization).

Example Thought Disputing Questions

Now that we’ve identified some of these sneaky negative thoughts, let’s talk about how we can challenge them. Here are some example thought disputing questions you can ask yourself:

  • What’s the evidence to support this thought?
  • What’s the worst that could happen, and how likely is it?
  • What would I say to a friend who had this thought?

Examples: To give you a clearer picture of how CBT works in real life, let’s walk through a couple of examples:

Scenario 1: Unhealthy Thought: “I’ll never be good enough for this job interview. I’m going to embarrass myself.” Thought Disputing Questions: What’s the evidence to support this belief? Have I prepared adequately for the interview? What’s the worst that could happen, and how likely is it? Healthy Reframe: “I’ve done my best to prepare, I’ve always done well in interviews, and I have valuable skills to offer. Even if I don’t get the job, it’s not a reflection of my worth as a person.”

Scenario 2: Unhealthy Thought: “Nobody likes me. I’m always left out of social gatherings.” Thought Disputing Questions: Is this thought based on facts or assumptions? Have there been times when I have felt included? What alternative explanations might there be? Healthy Reframe: “I may feel left out sometimes, but I also have friends who care about me. It’s normal to have moments of loneliness, but it doesn’t define my worth or my relationships.”

Addressing Mental Health Challenges by Using CBT

CBT is a versatile and effective approach that can help individuals struggling with a wide range of mental health issues. Here’s only a few:

Anxiety Disorders: Anxiety can manifest in various forms, such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. CBT helps individuals identify and challenge irrational thoughts and beliefs that contribute to their anxiety. Through techniques like cognitive restructuring and exposure therapy, clients learn to confront their fears, develop coping skills, and regain a sense of control over their lives.

Depression: Depression can sap your energy, rob you of pleasure, and distort your thinking patterns. CBT targets the negative thoughts and behaviors that fuel depression, helping clients cultivate a more balanced and realistic outlook. By challenging self-critical beliefs, setting achievable goals, and engaging in pleasurable activities, individuals can alleviate symptoms of depression and rediscover joy and purpose in their lives.

Obsessive-Compulsive Disorder (OCD): OCD is characterized by intrusive thoughts (obsessions) and repetitive behaviors (compulsions) aimed at reducing anxiety. CBT techniques like exposure and response prevention (ERP) challenge the cycle of obsessions and compulsions, allowing individuals to gradually confront their fears and resist the urge to engage in rituals. Over time, clients learn to tolerate uncertainty and manage their symptoms more effectively.

Take the First Step towards Positive Change

So, there you have it— the basics of CBT. If you’re struggling with anxiety, depression, or other challenges in your life, CBT could be the tool you need to break free from negative thought patterns and live the life you deserve. If you’re interested in learning more about how CBT can benefit you, don’t hesitate to reach out (it’s one of the theories I work from for individual therapy). Together, we can work towards building a brighter, more fulfilling future.

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Starting Therapy with Success

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Continuing the Journey from “Is Therapy For Me?” (last week’s post)

Welcome back, readers! Last week, we delved into the crucial aspects of deciding whether therapy is the right path for you in my blog titled “Is Therapy For Me?” We explored the nuances of recognizing when it’s time to seek therapy, addressing concerns about entering therapy, understanding the benefits, exploring types of therapy, and finding the best therapist fit. Today, we’re taking the next step on your therapeutic journey. This post is all about getting started successfully, ensuring that you embark on this path with confidence and purpose. So, let’s go!

Ways to Find Therapists

Before you start the process of finding the right therapist, it’s important to know where to look. Here are three effective ways:

  1. Word of Mouth: Personal recommendations can be gold. Reach out to friends, family, or colleagues who have had positive experiences with therapists. Their insights can guide you toward therapists who may be a good fit for you, but remember, just because someone is good for one person doesn’t mean they’ll be good for another. You know how you can be similar to friends, yet so different? Think of it like that. YOU need your best fit.
  2. Online Databases: Numerous online platforms curate lists of therapists, complete with profiles and reviews. Websites like Psychology Today can help you explore a variety of therapists and their specialties. And as for reviews, sometimes it can make or break your decision, so take a second to read them, even on general sites like Google because you never know where someone left their thoughts.
  3. Insurance: If you have health insurance, check their provider directory (usually under “behavioral health”). This can narrow down your options based on therapists who accept your insurance (in your state), making the financial aspect more manageable.

Now you may have 2-3 good therapist leads. So what do you do next?

How Therapists May Begin: A Variety of Approaches

Once you’ve compiled a list of potential therapists, the next step is reaching out. Therapists often initiate the process in several ways:

  1. Consultation Call: Some therapists offer a free initial consultation call. This is an opportunity for you to briefly discuss your concerns, ask questions, and get a sense of the therapist’s approach and personality. It’s a taste of the therapeutic journey you may take together.
  2. Straight to Intake: Other therapists may prefer diving right into the intake process. This involves scheduling a full session (usually an hour) to gather detailed information about you, your history, and your current challenges. It’s a more immediate approach.
  3. Scheduling Online or by Phone: Many therapists provide the convenience of online scheduling or booking appointments over the phone. This can be a straightforward way to secure your first session without the need for a preliminary call. Sometimes you schedule the consultation call this way as well, which then leads to scheduling the intake session at a time and date agreed upon.

Make sense? OK, great. Let’s keep going.

Questions to Ask Yourself Before Your First Contact

Warning! This is a section you may want to save. Go on, cut and paste, snip ‘n stitch, screenshot…

Alright, let’s continue.

Preparing for your first therapy contact involves introspection. Ask yourself questions to gather your thoughts, like what your intent for therapy is (aka goals) and what makes you feel able to open up to someone.

  • Timing: Asking yourself why you’re seeking therapy right now is important. Sometimes a therapist may even ask you this when you speak. There’s a pressing reason, or a motivation, for reaching out to a therapist at this point in your life. The answer can be extremely helpful on your journey in therapy.
  • Specific Concerns: What issues do you want to address in therapy? Anything weighing on you for months or years? Something that just happened? Anywhere you feel stuck? How’s your life being affected (relationships, school, etc.)? Look for a therapist who specializes in your need.
  • Goals: What do you aim to achieve through therapy? Sometimes the intent is broad (feeling better) and sometimes specific (being able to focus on schoolwork for 1 hour).
  • Comfort Level: Are you comfortable with the gender, personality, or cultural background of your therapist? What mode of therapy do you prefer (online, in-person, group)? If in person, what’s your preferred location? What frequency of therapy do you want (weekly, biweekly, etc.)? What frequency can your budget allow?

Great stuff, huh?

Unlocking the Benefits of Online Therapy

Since I offer online therapy for Florida residents, I want to tell you more about the benefits of it, no matter what state you live in.

1. Convenience and Flexibility

Online therapy eliminates geographical constraints, allowing you to connect with a therapist from the comfort of your own space. Whether you’re at home, in the office, or even traveling (within state), therapy sessions become more flexible, accommodating your lifestyle and reducing the logistical hurdles of in-person appointments.

2. Access to a Diverse Pool of Therapists

One of the key advantages of online therapy is the ability to choose from a broad spectrum of therapists regardless of their physical location. This means you can find a therapist who not only specializes in your specific concerns but also aligns with your cultural background, language preferences, or unique needs.

3. Reduced Stigma and Increased Privacy

For some, the stigma associated with seeking therapy can be a barrier. Online therapy provides a level of privacy that traditional in-person sessions may not offer. The sessions can be conducted from the privacy of your own space, offering a sense of security and reducing the fear of being seen entering a therapist’s office.

4. Time and Cost Efficiency

Online therapy often comes with cost savings compared to traditional therapy. With no need for commuting or additional expenses related to an office setting, you can allocate your resources more efficiently. Additionally, the time saved from travel can be invested directly into self-care or other commitments.

5. Consistent Support, Anytime, Anywhere

Life doesn’t adhere to a 9-to-5 schedule, and neither do the challenges we face. Online therapy provides the flexibility to connect with your therapist during evenings or weekends, ensuring consistent support when you need it most. This accessibility can be a game-changer for those with unpredictable schedules or time zone differences.

6. Comfort and Familiarity

Being in your own environment during therapy can foster a sense of comfort and familiarity. This relaxed setting can encourage open and honest communication, allowing you to delve deeper into your thoughts and emotions without the potential distractions or discomfort associated with a new and unfamiliar office space.

See, the benefits online therapy offers make it a valuable option for young adults seeking a convenient and effective path to personal growth and well-being. As you consider your therapeutic journey, exploring the possibilities of online therapy may open new doors to success and self-discovery.

Your Journey Begins Here

Embarking on the therapeutic journey is an empowering step. By asking the right questions and actively seeking a therapist who aligns with your needs, you’re setting the stage for a transformative experience. Remember, therapy is a collaborative process, and finding the right fit is key to its success.

I hope this post helped you and maybe a friend (I always want my posts shared so spread the knowledge!). If you’re ready to take the next step for your successful future or have additional questions about the therapeutic process, I’m here to help. Explore my services and let’s start this journey together.

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Your message has been sent

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Is Therapy for Me?

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Deciding whether therapy is the right path for you is no simple task. The journey to seeking help for mental health concerns is often shrouded in uncertainty and contemplation. As a young adult, life is rife with transitions, challenges, and self-discovery, making the decision to pursue therapy a pivotal moment. In this blog post, I’ll explore the intricacies of this decision-making process, addressing key topics to guide you through the maze of considerations.

Is It Time to See a Therapist?

The first step in deciding whether to have therapy is recognizing when it might be time. Therapy is not reserved for crises alone; it’s a proactive tool for improving overall well-being. Here’s some examples for you to consider.

  1. Persistent Feelings of Overwhelm: If you find yourself consistently overwhelmed by life’s demands and unable to cope effectively, therapy can provide tools to manage stress and build resilience.
  1. Decline in Quality of Life: A noticeable decline in your overall quality of life, affecting various aspects such as work, relationships, or personal well-being, may indicate the need for therapeutic support.
  1. Difficulty Coping with Concerns: When coping with a particular concern consumes a significant amount of your time and mental energy, therapy can offer constructive strategies to manage and navigate these challenges.
  1. Changes in Sleep Patterns or Appetite: Noticeable disruptions in sleep or changes in appetite can be signs of emotional distress. Therapy can help explore the root causes and develop coping mechanisms.
  1. Intense or Prolonged Emotional States: If you experience intense emotions like sadness, anxiety, or anger that persist over an extended period, therapy can provide a supportive space to explore and manage these emotions.
  1. Lack of Enjoyment in Previously Enjoyable Activities: If activities that once brought joy or fulfillment now seem uninteresting or unfulfilling, therapy can help uncover and address the underlying factors contributing to this shift.
  1. Negative Thought Patterns: Persistent negative thought patterns or self-talk can impact your self-esteem and overall mental well-being. Therapy can assist in challenging and reframing these thoughts.
  1. Feeling Stuck or Unfulfilled: If you feel stuck in life, unable to make decisions or find fulfillment, therapy can offer guidance in exploring your values, goals, and aspirations.

Possible Concerns About Seeing a Therapist

Concerns about therapy is natural. Common worries include the fear of being judged, the stigma surrounding mental health (especially due to your culture and family messages), or concerns about the therapeutic process itself. It’s essential to understand that therapy is a collaborative and confidential space where you can explore your thoughts and emotions without judgment. Addressing these concerns openly with a potential therapist is a vital part of the therapeutic journey. Here’s more for you to consider, with a little help to combat those worries.

  1. Uncertainty About the Therapeutic Process: Concern: Not knowing what to expect during therapy sessions or how the process works. Help: Discussing the therapeutic process with the therapist during initial sessions and asking questions to gain clarity. I offer information about my process on my website and talk to the client in my free consultation call about what to expect with me.
  1. Vulnerability and Opening Up: Concern: Feeling vulnerable about sharing personal thoughts and experiences with a stranger. Help: Building trust gradually with the therapist and understanding that therapy is a confidential and safe space.
  1. Perceived Weakness or Failure: Concern: Viewing therapy as an admission of weakness or failure. Help: Recognizing that seeking therapy is a proactive step towards personal growth and self-improvement…in other words, strength.
  1. Financial Considerations: Concern: Worries about the cost of therapy and whether it is a sustainable investment. Help: Exploring options such as insurance coverage, sliding scale fees, or discussing financial concerns openly with the therapist. I take insurance and even have a college student rate, for example.

Addressing these concerns openly can help demystify the therapy experience and alleviate apprehensions.

Benefits of Therapy

Let’s get to the good stuff! Therapy offers a lot of benefits, extending beyond addressing immediate concerns. Here’s a few of the many benefits.

Transformative Outcomes Include:

  • Improved self-awareness: Understanding your thoughts and emotions on a deeper level.
  • Enhanced coping strategies: Developing effective ways to deal with life’s challenges.
  • Healthier relationships: Improving communication skills and fostering meaningful connections.
  • Overall well-being: Gaining tools for a more fulfilling and balanced life.

Therapy offers a space for personal growth and positive change beyond immediate concerns.

Types of Therapy

Therapy comes in various forms, each catering to different needs and preferences. From cognitive-behavioral therapy (CBT) to psychodynamic therapy, understanding the nuances of each can help you choose what aligns best with your goals. Each approach has its pros and cons; some may focus on short-term problem-solving, while others delve deeper into underlying issues. It’s about finding the right fit for you.

Search “types of therapy” and see what feels right for you, then look for therapists who work from those models. Most therapists integrate a few theories, however. For example, my basis is CBT but I also use a few other theories like Expressive Arts Therapy (using art and music). Understanding therapy types allows you to choose a method that aligns with your preferences and goals.

Finding the Right Therapist

This leads to finding a great fit. The right therapist is a crucial aspect of the therapeutic process. If you’ve had a less-than-ideal experience in the past, don’t be discouraged; each therapist is unique.

Tips for a Successful Search:

  • Consider your preferences: Gender, therapeutic approach, specialization. Be open to those you haven’t experienced but always go with your preference and your gut. Ah, yet another reason that consultation call is important!
  • Utilize online platforms, referrals, or directories to explore potential therapists. You can view therapists in many ways. A favorite of mine is Psychology Today. Look at reviews on Google as well!
  • Don’t be discouraged by past experiences; each therapist is unique. Seriously, I promise. I’ve even had a, let’s say, negative interaction for myself once. Thankfully, I knew there were great therapists out there and tried again. The next one was amazing!

Take the First Step Towards Your Well-being

I hope this post helps you with deciding whether therapy is right for you. It’s a personal journey, and it’s okay to take the time needed for this important decision.

If you’re interested in learning more about how I can support you on your journey, I invite you to explore my online individual therapy (just make sure you live in Florida). I also offer online workshops for a variety of needs, like stress management and ADHD.

Remember, your mental health matters, and seeking help is a sign of strength. Is therapy for you? The answer lies in your hands, and I’m here to support you every step of the way.

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Cultivating Self-Compassion

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Embracing Self-Compassion in the New Year

As we dive into this new year, the buzz around resolutions and goals can be both exciting and daunting. With all this chatter, let’s talk about something equally important, and related—self-compassion. It’s that gentle, understanding voice within us that offers kindness and support, especially when things get tough. In this post, let’s explore what self-compassion entails, why it’s crucial right now, and how to nurture this aspect of ourselves.

Understanding Self-Compassion: What is it and How Does it Show Up?

Self-compassion is the art of treating yourself with the same warmth and understanding you’d extend to a friend facing a challenge. It involves three core components: self-kindness versus self-judgment, common humanity versus isolation, and mindfulness versus over-identification.

  1. Self-Kindness vs. Self-Judgment: Self-kindness involves treating oneself with warmth, understanding, and patience, especially during times of difficulty or when facing personal shortcomings. It’s about being gentle and supportive with oneself, similar to the way one would comfort a friend in need. This component encourages individuals to acknowledge their imperfections without harshly criticizing themselves. On the flip side, self-judgment involves being overly critical, engaging in negative self-talk, and harshly evaluating oneself for mistakes or perceived failures. Practicing self-kindness means extending compassion and forgiveness to oneself, nurturing a more positive and supportive inner dialogue.
  2. Common Humanity vs. Isolation: Recognizing our common humanity involves acknowledging that struggles, challenges, and setbacks are universal experiences. It’s about understanding that everyone encounters difficulties in life, and no one is immune to facing obstacles. This component helps individuals understand that their struggles are not unique or isolating, reducing feelings of shame or inadequacy. Embracing common humanity allows one to connect with others through shared experiences, fostering empathy and understanding, and reducing feelings of loneliness or isolation during challenging times.
  3. Mindfulness vs. Over-Identification: Mindfulness involves being present and aware of one’s thoughts, emotions, and experiences without becoming overwhelmed or consumed by them. It’s about observing thoughts and feelings without judgment or excessive attachment. This component encourages individuals to approach their emotions with openness and curiosity, allowing for a deeper understanding of their inner experiences. On the other hand, over-identification occurs when individuals become engulfed by their emotions, leading to a sense of being overwhelmed or defined by their thoughts and feelings. Practicing mindfulness enables a balanced perspective, where one acknowledges emotions without being controlled or defined by them, promoting emotional resilience and self-awareness.

These three components of self-compassion—self-kindness, recognizing common humanity, and practicing mindfulness—work together synergistically to create a supportive and understanding relationship with oneself, fostering resilience, emotional well-being, and a healthier self-image.

Now, with all the resolution frenzy around, it’s an excellent moment to check in on this aspect of ourselves. The pressure to begin the year with a bang often overshadows the importance of giving ourselves permission for a slow start or even no start at all. Remember, it’s okay not to immediately leap into action; it’s more about being kind to yourself in your journey.

Identifying Your Level of Self-Compassion: Questions to Reflect On

Let’s take a moment for self-reflection. Ask yourself:

  1. How do I speak to myself when I face challenges or setbacks?
  2. Do I believe that I’m alone in my struggles, or do I recognize that everyone faces difficulties?
  3. Am I mindful and aware of my feelings without getting consumed by them?

Tips to gauge your self-compassion:

  • Observe your inner dialogue during challenging times.
  • Notice if you’re harsher on yourself compared to how you’d support a friend.
  • Reflect on whether you tend to isolate your struggles or view them as part of the human experience.

The Impact of Improved Self-Compassion: What’s in It for You?

Developing self-compassion offers many benefits, especially in the whirlwind of young adulthood. It can:

  • Reduce anxiety and stress levels, leading to improved mental well-being.
  • Boost resilience, helping you bounce back from setbacks and failures.
  • Enhance motivation and self-esteem, fostering a healthier self-image.

Think about navigating college life; imagine feeling less overwhelmed by academic pressures or being kinder to yourself when facing social challenges. That’s the power of self-compassion in action!

Tips to Enhance Your Self-Compassion Right Now

  1. Practice self-care routines: Allocate time for activities that nourish your mind and body, whether it’s yoga, journaling, or simply taking a leisurely walk.
  2. Reframe self-talk: Challenge negative self-talk by consciously replacing it with more compassionate and realistic statements.
  3. Cultivate mindfulness: Engage in mindfulness practices like meditation or deep breathing exercises to stay present and compassionate toward your experiences.

Take a Step Towards Self-Compassion Today

As we step into this promising new year, let’s remember the importance of nurturing our self-compassion. Remember, it’s a journey, and small steps matter. If you’re intrigued and want to delve deeper into this journey of self-discovery and compassion, feel free to reach out!

I can help you learn more about how to foster self-compassion in your life if you live in Florida. If not, you can find a therapist in your state. But don’t hesitate…it’s worth it.

Remember, it’s okay to take it slow and be kind to yourself in this process. You’ve got this!

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Finding Simplicity This Year

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Embracing Simplicity in a Chaotic World

Life can often resemble a whirlwind in our fast-paced society. As young adults, navigating through the maze of responsibilities, relationships, and personal growth, it’s understandable to desire simplicity to finding peace and stability amidst the chaos, especially if you’re starting a new college semester this week.

Simplicity serves as an anchor to us, offering a sense of calm and balance. It’s about finding clarity amid the noise and allowing ourselves to prioritize what truly matters. So, how do we begin? I’m here to help get you started.

Assessing Your Desired Life: Reflective Questions for Clarity

Have you wondered if you’re living the life you want, the one that you envisioned long ago? Maybe it is, maybe it’s not at all, or maybe it’s in the middle, just needing adjustment. No matter where you are, there’s room for growth and change, as long as you want it and make effort. Here’s some starter questions for you in a simple (get it?) list.

  • What does an ideal life look like for you this year and beyond?
  • Now what’s realistic and towards that ideal?
  • How do you envision simplicity contributing to your peace and stability?
  • What activities or elements in your life currently cause stress or overwhelm?

Of course, you can brainstorm many more jumping off questions, but hopefully your wheels are turning…so let’s keep going.

Checking Alignment: Does Your Life Reflect Your Aspirations?

Reflect on your present life a little more now. Does it align with vision? Consider your relationships, career/major, personal growth, and hobbies. Do they resonate with your values and aspirations? How are your physical and mental health presently? Ah, that’s really important. Let’s look further into those aspects of your life.

Physical and Mental Well-being: Assessing Now and Setting Goals

Where do you stand in terms of physical and mental health today? Think of your energy level and feeling good vs weight for physical health.

  • Do you wake up feeling rested?
  • Are you able to sleep through the night?
  • Are you satisfied with your food choices throughout the day?
  • Do you have enough energy to be social? Do your hobby? Get through your list of responsibilities?

OK, so are you nurturing your well-being adequately? Envision it, with the addition of mental health now. Hey, we’re one whole person so we need to look at both (and can look at even more if we really wanted to dive in!). Here’s some mental health questions to ask yourself:

  • Are you spending time for yourself?
  • What’s your stress level?
  • Check on your mood- sadness, satisfaction, etc.
  • Is there a sense of burnout?

After taking these questions into consideration, what do you think? Are you on track for how you want your life to be? If not, how can you bridge the gap between your current status and your desired state? Read on!

Starting Small: Practical Steps Toward Simplicity

Simplicity thrives on small, achievable changes. Maybe you want to begin by decluttering your physical space (a tidy environment can foster mental clarity). Establish a daily routine that promotes balance, incorporating activities that bring joy and relaxation. How about making sure you do a morning skin care routine or take a short walk? Anything that works for you is what works. Try not to follow another person’s style. Be you.

You can also end your day with certain small activities. Maybe it’s integrating in mindfulness practices like meditation or a brief gratitude journaling session. Or embrace minimalism by consciously purchasing only what you need, reducing unnecessary clutter and stress. The possibilities and ideas are endless. But what you want to do most of all is be consistent.

Examples of Sustaining Simplicity: Making it Stick

Maintaining simplicity requires consistency. Identify habits or practices that support your quest for simplicity. Here’s some ideas:

  • Make a schedule- develop rewards when you stick to it
  • Set days for a digital detox- only allow yourself socials on 4 days a week, for example
  • Set boundaries in relationships- stay on track for no phone communication before 9 AM, for example (that can be YOUR time)
  • Have an accountability partner who’s also creating a simple life- check in every few days and talk about how you can better stay on track if needed

Creating a support system can also help. Surround yourself with like-minded individuals who value simplicity, sharing experiences and encouraging one another’s journey towards a more balanced lifestyle.

Why Telehealth is an Ideal Support System

You may want a little extra help to achieve the life of your dreams. Sometimes that means help from a mental health professional, like me. I offer telehealth, individual sessions online for Florida residents (even if you go to college in Florida but are from another state- you just have to live here/be here for sessions).

Telehealth offers a convenient solution to prioritize your mental health. Access therapy from the comfort of your space, eliminating commuting stress and allowing flexibility in scheduling sessions. You can squeeze in therapy between classes and other demands.

Remember, simplicity isn’t about drastic change; it’s about intentional living aligned with your values. If you seek support in this journey, I invite you to explore my psychotherapy services or any in your state. If you aren’t ready for therapy, maybe try something less anxiety-provoking, like a workshop. I offer online workshops to people who live anywhere, including ones for ADHD and well-being.

Finding simplicity this year involves introspection, small adjustments, and prioritizing mental health. Here’s to a year filled with clarity, balance, and contentment. Let’s go!

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Realistic Goal Setting for 2024

goals-in-planner-on-desk

It’s 2024! So you know what that usually means…New Year’s resolutions. But instead of those, which I never make, let’s focus on realistic goal setting. Unlike resolutions that often fade away, setting achievable goals involves a thoughtful process that can genuinely transform your life. They have a specific intent backed by more than just want.

Setting Successful and Realistic Goals

Crafting goals that are actionable and impactful involves a few key strategies:

  1. Specificity Is Empowering: The power of specificity cannot be overstated. Instead of vague goals like “I want to eat healthier,” be specific: “I will incorporate a serving of vegetables in every meal.” Being precise helps in outlining clear actions. Think of it as being measurable in some way. If you can measure, you will know when you make progress. Also, pay attention to word choice (want vs will- see the difference above?).
  2. Measure Progress: Break down larger goals into measurable components. Ah, see. For instance, if your aim is to learn a new language, set weekly targets for vocabulary words or practice hours. Measuring progress makes achieving the end goal less daunting.
  3. Keep It Realistic: Dreaming big is fantastic, but goals must also be realistic. Starting with manageable steps ensures a higher chance of success. For example, if you aim to start a business, begin with researching your market instead of aiming for immediate huge sales figures. That often doesn’t happen so fast and can lead you to feeling sad or defeated. Small steps equal big results.
  4. Time Is of the Essence: Assign deadlines to your goals. This helps create urgency and keeps you accountable. By setting timelines, you create a sense of structure that propels you forward.

More Help is On the Way!

The above points are helpful but I want to give you more. OK, way more. Let’s talk about factors that will contribute to your success.

Importance of Mindset and Consistency:

When embarking on your goal-setting journey, nurturing a positive mindset is essential. Your attitude towards your goals significantly influences your success. Cultivate a growth mindset—a belief that abilities and intelligence can be developed through dedication and hard work. This outlook enables you to view challenges as opportunities for growth rather than obstacles.

Consistency is the bedrock of progress. It’s not just about making sporadic efforts but about showing up consistently towards your goals, even when motivation wanes. Establishing routines and habits aligned with your objectives fosters consistency. For instance, if your aim is to enhance your physical fitness, committing to regular exercise sessions, whether it’s a daily walk or gym workouts, builds consistency.

Harnessing the Power of Visualization:

Visualizing your goals is a potent tool. Take a few moments each day to visualize yourself achieving your goals. Picture the steps you’re taking, the obstacles you overcome, and the joy of reaching your milestones. Visualization strengthens your belief in your ability to achieve your goals, enhancing your motivation and focus. The power of our minds is something, well, powerful.

Accountability:

Accountability is a great motivator. Sharing your goals with someone who can hold you accountable encourages commitment. Consider joining groups or communities pursuing similar objectives. Engaging with like-minded individuals creates a supportive environment where you can exchange ideas, seek advice, and share successes and challenges.

Embracing Self-Compassion and Self-Care:

In the pursuit of goals, it’s crucial to practice self-compassion and prioritize self-care. Be kind to yourself if you experience setbacks or if progress seems slower than expected. Acknowledge your efforts and the steps you’ve taken, regardless of the outcome. Remember, self-compassion fosters resilience and perseverance.

Self-care is non-negotiable. Taking care of your physical, mental, and emotional well-being is vital for sustained progress. Ensure you allocate time for activities that recharge you, whether it’s reading, spending time outdoors, practicing mindfulness, or engaging in hobbies.

Adjusting as Needed:

Adjusting your goals doesn’t signify failure; it reflects adaptability and resilience. If a particular approach isn’t yielding results, consider these steps:

  • Evaluate Progress: Regularly assess your progress. If you’re consistently falling short, reevaluate your strategy.
  • Modify the Approach: If something isn’t working, tweak your plan. This could mean adjusting timelines, seeking additional resources, or altering your methods.
  • Celebrate Milestones: Acknowledge and celebrate smaller achievements along the way. It reinforces motivation and provides momentum for further progress.

Now Get To It

In 2024, your aspirations and goals will weave a narrative of growth and achievement. Embrace the power of realistic goal setting to shape your narrative. Remember, success isn’t a distant dream; it’s a journey crafted through deliberate, achievable goals.

Eager to dive deeper into goal setting and personal development? Connect with me to explore how my services can guide you in reaching your goals. You can set up individual telehealth therapy with me if you live in Florida or even take one of my short online workshops no matter where you live. All information is below.

Here’s to a remarkable 2024 filled with growth, resilience, and the fulfillment of your aspirations!

online-workshops-for-adhd
online-workshops-for-well-being-and-stress-management

Contact Me in 4 Easy Ways (for therapy):

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Your message has been sent

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2024 Imagine Change Counseling, LLC. All rights reserved.

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Embracing Personal Growth: My Year in Review

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Understanding the Importance of a Year in Review

As we approach the end of another year, it’s natural to reflect on the past months—our victories, challenges, and everything in between. A “year in review” isn’t just a simple glance backward; it’s an opportunity to acknowledge every step taken, no matter how small, and celebrate personal growth. In this blog, I’ll delve into the significance of focusing on our achievements, the power of positivity, the importance of self-compassion, and help you get started with action steps for growth in 2024.

Embracing the Positive: A Shift in Focus

Life’s journey is a collage of moments, blending successes and challenges. It’s easy to fixate on setbacks, inadvertently overshadowing the many small yet noteworthy accomplishments. However, recalibrating our perspective enables us to perceive every stride, regardless of its apparent size, as a crucial advancement towards our aspirations. Each step forward, no matter how seemingly insignificant, contributes significantly to our growth and deserves acknowledgment and celebration! So, I’d like to encourage you to reflect on the past but with a grain of salt. There are positives and we can find them together. Even perceived negatives can be hidden lessons that become gifts in the future. Think back for a second on something like that in your life from this past year then continue reading.

Reflective Questions: A Holistic Evaluation

Here’s where we can start. Let’s embark on a reflective exploration through various facets of our lives:

Emotional Health: How have I navigated through emotional storms this year? What coping mechanisms have I developed to manage stress and nurture emotional well-being?

Physical Health: Have I prioritized my physical well-being? What healthy routines have I successfully integrated into my lifestyle, and how have they positively impacted my overall health and vitality?

Spiritual Health: Have I explored practices that foster inner peace and harmony? How have I nurtured my spiritual inclinations, if any, to find solace and purpose?

Social Health: How have my relationships evolved over the year? Have I invested time and effort in nurturing meaningful connections that contribute to mutual growth and support?

Reflecting on these dimensions of life allows us to acknowledge our strengths, identify areas for growth, and lay a solid foundation for personal development in the coming year.

Using Reflection for Growth, Not Rumination

It’s essential to highlight that the purpose of reflection isn’t to ruminate on regrets or dwell excessively on negatives. Rather, it’s about learning from experiences, both positive and challenging, to propel ourselves forward. Instead of lingering in regret or fixating on what went wrong, focus on what you’ve learned and how those lessons can be applied for growth. Treat each experience as a lesson—an opportunity to gather wisdom and evolve.

Self-Compassion: A Cornerstone of Mental Well-being

Amidst our self-reflection, there exists a powerful ally: self-compassion. It’s not just an indulgence but a necessity, especially in times of evaluating our progress and acknowledging areas needing improvement. Self-compassion is the art of treating ourselves with kindness, understanding, and acceptance, irrespective of our perceived flaws or shortcomings. It’s about offering ourselves the same empathy and support we readily extend to our friends and loved ones.

Practicing self-compassion involves:

  1. Self-Kindness: Being gentle and understanding with ourselves, especially when confronted with challenges or mistakes.
  2. Common Humanity: Recognizing that imperfection is part of the human experience; we are not alone in our struggles.
  3. Mindfulness: Approaching our emotions and thoughts with non-judgmental awareness, allowing space for self-reflection and growth.

Embracing self-compassion creates a nurturing environment within ourselves, fostering resilience, emotional balance, and a sense of well-being.

Making Intentional Choices in the New Year

Here’s some action steps for you to take for personal growth in 2024.

  1. Set Clear Goals: Define what you want to achieve in various aspects of your life—personal, professional, health, relationships—and outline actionable steps towards these goals.
  2. Prioritize Self-Care and Self-Compassion: Make self-care non-negotiable. Dedicate time for activities that rejuvenate you, be it meditation, exercise, hobbies, or simply unplugging from digital distractions.
  3. Embrace Learning: Cultivate a mindset of continuous learning. Whether it’s acquiring new skills, reading diverse literature, or seeking new perspectives, make learning an integral part of your journey.
  4. Practice Mindfulness: Stay present in the moment. Mindfulness cultivates awareness and helps in making conscious decisions instead of reacting impulsively.
  5. Foster Positive Relationships: Invest in relationships that nurture growth and bring positivity. Surround yourself with people who support your aspirations and encourage your personal development.

By implementing these tips, you can steer your life in a direction aligned with your aspirations, fostering growth and fulfillment in the new year.

Taking the Next Step

As this year draws to a close, let’s celebrate every milestone, no matter how small. Embrace the positive, practice self-compassion, and consider the path toward personal growth. If you’re inclined to delve deeper into your journey of self-discovery and growth, therapy can be an invaluable resource.

Yes, if you want to explore personal growth further, therapy is an excellent avenue. It’s not solely for addressing crises; therapy provides a safe space to explore emotions, patterns, and aspirations. A therapist can offer guidance, tools, and insights to navigate life’s complexities, empowering you to make informed choices and foster personal development.

I invite you to learn more about how therapy can support your journey. Reach out to explore how my services can guide you in embracing personal growth and building resilience for the year ahead (if you live in Florida). Schedule a free 15 minute phone consultation and take the next step towards a fulfilling and empowered life.

Remember, your journey is unique, and each step forward, however small, is a testament to your strength and resilience.

Contact Me in 4 Easy Ways:

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

Go back

Your message has been sent

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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The Gift of Mental Health During the Holidays

red-gold-white-gifts-for-holidays

The holiday season is often depicted as a time of joy, merriment, and togetherness. However, beneath the veneer of festive cheer, it’s common to encounter a mix of emotions that can sometimes be overwhelming. As a psychotherapist dedicated to supporting your mental well-being, I understand that this time of year can bring up many feelings and situations that may impact your mental health. Whether it’s family dynamics, increased stress, altered routines, or the pressure to feel joyful when you’re not, recognizing and managing these emotions is crucial for maintaining your mental equilibrium. I want to help you with the greatest gift of all…mental health. Hey, it’s a gift you can give to yourself after all.

Identifying Mental Health Blocks

Let’s start with identification of your concerns. You know, the ones that may be stopping your from giving that gift to yourself. It’s essential to introspect and recognize signs that you might be struggling, so ask yourself these questions:

Physical Symptoms:

  • Am I experiencing changes in appetite, sleep patterns, or energy levels?
  • Do I feel fatigued or excessively tired despite resting?
  • Are there unexplained physical symptoms like headaches or stomachaches?

Emotional Indicators:

  • Am I feeling more irritable, anxious, or sad than usual?
  • Am I withdrawing from social interactions or feeling lonely?
  • Am I overly critical of myself or experiencing a loss of interest in activities I usually enjoy?

Spiritual and Other Areas of Concern:

  • Am I struggling to find meaning or purpose during this season?
  • Do I feel disconnected from my beliefs or values?
  • Am I overwhelmed by the pressures of gift-giving or social expectations?

Sprinkling In Healthy Coping Skills

When facing family stress, fatigue, or disruptions in sleeping and eating patterns, integrating in healthy coping skills and self-care is pivotal. Here’s ten (gift) ideas for you:

  1. Establish Boundaries: Set limits on commitments and prioritize self-care. It’s okay to say no to certain events or activities if they drain your energy.
  2. Practice Mindfulness: Engage in mindfulness exercises like meditation, deep breathing, or yoga to anchor yourself in the present moment and alleviate stress.
  3. Maintain Routines: As much as possible, stick to regular sleep and meal schedules. Consistency can provide stability during chaotic times. I know it’s tempting to indulge or skimp on sleep, but trust me on this tip!
  4. Seek Support: Reach out to friends, support groups, or a mental health professional if you’re feeling overwhelmed. Talking to someone can alleviate your burden.
  5. Move Your Body: Physical activity can be a great stress reliever. Engage in activities you enjoy, whether it’s a brisk walk, dancing to your favorite tunes, or trying a new workout routine. Moving your body can uplift your mood and energy levels.
  6. Set Realistic Expectations: It’s easy to get caught up in the ‘perfect holiday’ ideal. Instead, focus on what’s achievable and meaningful for you. Embrace imperfections and adjust your expectations to reduce unnecessary stress.
  7. Create Meaningful Rituals: Establishing personal rituals or traditions can ground you during this season. Whether it’s lighting candles, journaling gratitude, or volunteering, these rituals can add a sense of purpose and connection.
  8. Limit Screen Time: Reduce exposure to social media or any content that exacerbates stress or comparison. Set boundaries (that word again!) around screen time to protect your mental well-being.
  9. Practice Gratitude: Take time to reflect on what you’re grateful for. Amidst the chaos, acknowledging and appreciating the positives in your life can uplift your spirits.
  10. Engage in Hobbies: Carve out time for activities you love. Whether it’s painting, playing an instrument, or crafting, engaging in hobbies can provide a much-needed break from holiday pressures.

Remember, self-care isn’t selfish; it’s a crucial aspect of maintaining mental and emotional well-being. Incorporate these strategies into your life to navigate the holiday season with greater ease and resilience. Taking care of yourself allows you to show up fully for yourself and those around you.

Need More Help? Your Year-Round Solution

Accessing therapy remotely (telehealth, online) offers convenience and flexibility, allowing you to seek help anytime, anywhere in your state. Particularly during the holiday season, when traditional appointments might be challenging to schedule, telehealth ensures continuous support.

Benefits of Telehealth Any Time of Year:

  • Accessibility: Receive professional support without geographical constraints or commuting hassles. You can have sessions in your car if you want!
  • Flexibility: Schedule sessions that fit your busy holiday schedule. Work breaks, lunch time, and avoiding a commute to instead have therapy are possible with telehealth.
  • Comfort: Engage in therapy from the comfort and privacy of your own environment. No cold and unfamiliar rooms for you!
  • Consistency: Maintain your mental health routine even amidst the holiday rush. This helps with that other word above…routine.

You Can Do It

Remember, your mental health matters every day, especially during the holidays. Prioritizing self-care and seeking help when needed are essential steps toward safeguarding your well-being. If you’re feeling overwhelmed, know that support is available.

Reach out to me today to learn more about how I can assist you in prioritizing your mental health if you live in Florida (even while in college from another state). My specialties include anxiety and stress management, attention-deficit/hyperactivity disorder (ADHD) management, academic struggles assistance, self-esteem help, and personal development. I also have quick and easy 30 minute workshops you can take online no matter where you live in the US. These workshops include help for ADHD, well-being, and stress management.

Hope to talk to you soon and hope you feel hopeful from your new tips!

Contact Me in 4 Easy Ways:

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Holiday Blues vs Depression and How to Cope

blue-lights-blurred

As the festive season rolls around, it’s supposed to be all about joy, celebration, and making merry memories. But for many young adults, this time of year can sometimes bring about a different tune – the holiday blues. Sometimes underlying depression surfaces. Let’s talk about both and how to cope.

What Are Holiday Blues?

Imagine feeling a bit down or having a lingering sense of sadness amid the glittering lights and cheerful tunes. That’s the holiday blues in a nutshell. And for young adults, this experience can be amplified, especially if the family environment isn’t the warm and cozy haven it’s meant to be.

When home doesn’t feel like the sanctuary it should, the holiday blues can hit harder. Whether it’s tension among family members, the absence of loved ones, or simply feeling disconnected from the holiday spirit, these blues can sneak up on you when you least expect it. And going home from college for a few weeks to a month can be torturous for some young adults, especially if not accepted for your lifestyle, identity, or just not being understood.

Signs You Might Be Struggling

Ask yourself:

  1. Are your feelings of sadness or isolation persistent?
  2. Do you find it challenging to enjoy activities you usually love during the holidays?
  3. Are you withdrawing from friends and family?
  4. Do you notice changes in your eating or sleeping patterns?

If these feelings and changes persist for more than a couple of weeks, it might mean more than experiencing the holiday blues (which is short term) and it might be time to seek additional support. You’re not alone, and there are ways to navigate these emotions. Let’s talk about how to differentiate between the holiday blues and depression.

What Is Depression?

Depression is more than feeling down in the dumps during the holidays. It’s a mental health condition characterized by persistent feelings of sadness, hopelessness, or emptiness. Symptoms of depression can affect various aspects of your life, including your mood, thoughts, and physical health.

Symptoms of Depression

Here are some common signs and symptoms of depression:

  1. Persistent Sadness: Feeling down most of the day, nearly every day.
  2. Loss of Interest: Losing interest or pleasure in activities you once enjoyed.
  3. Changes in Appetite or Weight: Significant changes in appetite leading to weight loss or gain.
  4. Sleep Disturbances: Trouble sleeping or sleeping excessively.
  5. Fatigue or Loss of Energy: Feeling tired, sluggish, or lacking energy.
  6. Feelings of Worthlessness or Guilt: Persistent feelings of worthlessness or excessive guilt.
  7. Difficulty Concentrating: Trouble focusing, making decisions, or remembering things.
  8. Physical Aches and Pains: Experiencing unexplained physical aches and pains.

Distinguishing Between the Holiday Blues and Depression

While the holiday blues are typically temporary and linked to the specific time of year with some symptoms above, depression tends to linger and affects your day-to-day functioning (school, work, social, home). It’s essential to pay attention to the intensity and duration of your feelings.

The holiday blues might make you feel a bit low, but if these feelings persist for weeks or months and interfere with your ability to enjoy life or carry out daily tasks, it could be depression.

Tips for Coping at the Holidays

Here are a few tips and strategies to help you cope at the holidays:

  1. Acknowledge Your Feelings: It’s okay not to feel festive all the time. Allow yourself to feel what you feel without judgment.
  2. Stay Connected: Reach out to friends, even virtually. Connection is crucial, especially when you’re feeling down.
  3. Create Your Own Traditions: If the usual holiday traditions don’t resonate with you, create new ones that bring you joy.
  4. Practice Self-Care: Take time for yourself. Engage in activities that soothe and recharge you, whether it’s meditation, exercise, or reading.
  5. Consider Therapy: Sometimes, professional help can be incredibly beneficial. Therapy offers a safe space to explore your emotions and develop coping strategies.

It’s Okay to Ask for Support

If you recognize symptoms in yourself or someone you care about and coping skills on your own aren’t enough, it’s essential to seek professional help. Depression is treatable, and reaching out for support is a courageous step towards healing.

Why Telehealth is an Ideal Solution

Telehealth has emerged as a game-changer in mental health support. And guess what? It’s an ideal solution, especially during the busy holiday season.

Imagine being able to access therapy from the comfort of your own space, without the hassle of commuting or scheduling conflicts. Telehealth offers convenience without compromising the quality of care. Plus, it’s confidential and secure, ensuring your privacy.

Explore Your Options

If you find yourself struggling with the holiday blues, depression, or any mental health issues, take that courageous step. Reach out, explore therapy options in your state (I’m taking Florida clients as we speak!), and prioritize your well-being. Your mental health matters, and you deserve the support you need.

I specialize in supporting young adults like you through difficult times. Reach out today to learn more about how I can support you through telehealth sessions and personalized care. I also offer online workshops for other concerns, so check them out.

Remember, you’re not alone in this. Let’s work together to make this holiday season a more peaceful and joyful time for you.

Contact Me in 4 Easy Ways:

Imagine Change Counseling, LLC

  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Also, take a glance at my online workshops to see if any would be helpful for your concern.

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Holiday Stress: Your Guide to Finding Balance

bells-for-holidays

As the festive season approaches, it’s no secret that alongside the joy and merriment, there often comes a dose of holiday stress, both general and acute. For many young adults, this time of year can bring a myriad of emotions, from excitement to anxiety. Balancing college finals, family expectations, social gatherings, and personal obligations can be overwhelming. Let’s dive into understanding holiday stress, its impact, and ways to navigate through it with grace and resilience.

Understanding Holiday Stress

General holiday stress can manifest in various ways, impacting our mental and emotional well-being. From the pressure to meet societal expectations of joyfulness to financial strains and family dynamics, these stressors can take a toll on us. Feeling overwhelmed, anxious, or even experiencing the holiday blues is not uncommon.

Questions to Ask Yourself

If you’re feeling the weight of holiday stress, it’s essential to take a moment for introspection. Consider asking yourself these questions:

  1. What specifically triggers stress during the holidays for me?
  2. How do I typically respond to stress? Are my coping mechanisms healthy?
  3. Am I setting realistic expectations for myself during this season?
  4. What self-care practices can I implement to support my mental health?
  5. Am I communicating my needs effectively with loved ones?

Coping Strategies for Holiday Stress

Here are some effective strategies to help manage and alleviate general holiday stress:

  1. Set Boundaries: Learn to say no when necessary. It’s okay not to attend every event or take on every task.
  2. Practice Self-Care: Prioritize self-care activities that rejuvenate you, whether it’s meditation, exercise, reading, or spending time outdoors.
  3. Manage Expectations: Understand that perfection isn’t realistic. Embrace imperfections and focus on enjoying moments rather than flawless experiences.
  4. Financial Planning: Create a budget and stick to it. Remember, meaningful connections aren’t measured by extravagant gifts.
  5. Seek Support: Talk to friends, family, or a professional if you’re feeling overwhelmed. Sometimes sharing your feelings can provide valuable perspective and relief.

Dealing with Acute Holiday Stress

Sometimes, despite our best efforts, we may find ourselves facing acute stress during the holidays. Acute holiday stress refers to a sudden, intense, and often overwhelming experience of stress specifically related to the holiday season. This type of stress tends to be immediate, intense, and can significantly impact a person’s emotional and mental well-being.

Acute holiday stress might manifest as a sudden surge of emotions triggered by specific events or situations during the holidays. For instance, last-minute changes in plans or family conflicts. It’s crucial to have strategies at hand to navigate these intense moments effectively.

1. Practice Mindfulness:

When stress feels overwhelming, mindfulness can ground you in the present moment. Take a few minutes to focus on your breath, noticing each inhale and exhale. This simple practice can help calm the mind and alleviate immediate stress.

2. Utilize Relaxation Techniques:

Engage in relaxation exercises such as progressive muscle relaxation or guided imagery. These techniques can reduce muscle tension and promote a sense of relaxation, aiding in stress reduction.

3. Take Breaks:

If you feel stress building up, allow yourself breaks. Step away from the situation causing stress, take a walk, listen to soothing music, or engage in a calming activity that helps you reset.

4. Engage in Physical Activity:

Physical activity releases endorphins, which act as natural stress relievers. Whether it’s a short workout, yoga session, or a brisk walk, moving your body can significantly reduce stress levels.

5. Prioritize Sleep:

Adequate sleep is crucial for managing stress. Ensure you maintain a consistent sleep schedule, creating an environment conducive to restful sleep. Lack of sleep can exacerbate stress, so prioritize this aspect of self-care.

6. Practice Self-Compassion:

Be kind to yourself. Acknowledge that feeling stressed during the holidays is a common experience. Practice self-compassion by treating yourself with understanding and patience.

7. Limit Stimulants and Alcohol:

While it might be tempting to indulge in stimulants or alcohol to cope with stress, these substances can exacerbate feelings of anxiety. Limiting their consumption can help manage stress levels more effectively.

Sometimes you need a little more help and that’s OK.

How Therapists Can Help

As a trained psychotherapist, I’ve witnessed the transformative power of therapy in navigating holiday stress. Therapy offers a safe space to explore your emotions, develop coping strategies, and gain valuable insights into managing stressors effectively.

Why Consider Therapy?

  1. Objective Support: Therapists provide a non-judgmental space where you can express yourself freely.
  2. Skill Development: Learn practical coping skills tailored to your unique challenges.
  3. Perspective Shift: Gain a new perspective on stressful situations and learn healthier ways to approach them.
  4. Emotional Support: Receive guidance in processing complex emotions and navigating difficult family dynamics.
  5. Long-Term Benefits: Therapy equips you with tools that extend beyond the holiday season, benefiting your mental health long-term.

Contact Me

If you find yourself struggling with general or acute holiday stress, know that you’re not alone. Seeking help is a courageous step towards reclaiming your well-being. If you’re interested in exploring how therapy can support you during this season and beyond, I invite you to learn more about my services, including individual online therapy and workshops, if you live in Florida (anywhere for workshops, though!).

Let’s work together to navigate this holiday season with resilience, finding a balance that fosters joy and peace amidst the festivities.

Contact Me in 4 Easy Ways:

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Also, take a glance at my online workshops to see if any would be helpful for your concern.

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.


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Mental Health During College Finals: Your Guide to Self-Care and Support

college-student-with-books-and-backpack

Hey college students! As the semester draws to a close, the air is buzzing with anticipation, stress, and, let’s face it, a bit of panic. Finals week is on the horizon, and for many of you, it may feel like a whirlwind of assignments, exams, and sleepless nights. Amidst this frenzy, it’s crucial to shine a spotlight on your mental health. College finals come with a unique set of challenges that can take a toll on your well-being. So, let’s talk about navigating this intense period while prioritizing our mental health.

Challenges During College Finals

First off, let’s acknowledge the elephant in the room: the pressure cooker of college finals. The weight of expectations, looming deadlines, and the desire to excel can skyrocket stress levels. The sheer volume of material to cover might make you feel overwhelmed, leading to anxiety and burnout. Sleep patterns may go haywire, diets may become erratic, and social connections might take a backseat.

Amidst these challenges, it’s essential to remember that your mental health matters. Ignoring it during this time can exacerbate stress and impact your performance. But fear not! There are ways to face this storm while taking care of yourself.

Tips for Self-Care During Finals:

  1. Prioritize Self-Compassion: Be kind to yourself. Acknowledge that you’re doing your best, and it’s okay not to be perfect. Self-compassion can alleviate the pressure you’re putting on yourself.
  2. Manage Time Effectively: Break down your study schedule into manageable chunks. Set specific goals for each study session to avoid feeling overwhelmed.
  3. Stay Active and Eat Well: Physical health impacts mental well-being. Take breaks to move your body and fuel it with nutritious food to sustain your energy levels.
  4. Get Enough Sleep: Yes, it’s tempting to pull an all-nighter, but your brain needs rest to function optimally. Aim for consistent sleep patterns to enhance your cognitive abilities.
  5. Connect with Supportive Peers: Share your feelings and experiences with friends or family members. Sometimes, just talking about the stress can lighten the load.

Strategies for Coping:

I love using Cognitive Behavioral Therapy (CBT) in my therapy work. Incorporating CBT and other strategies into your routine can significantly alleviate the stress and anxiety associated with college finals. Here’s a few to try:

  1. Identify and Challenge Negative Thoughts: Pay attention to negative self-talk like “I’ll fail” or “I can’t handle this.” Challenge these thoughts by asking yourself for evidence supporting or contradicting them.
  2. Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, or mindfulness exercises can help reduce stress and improve focus.
  3. Use Behavioral Activation: Break tasks into smaller, manageable parts. Set achievable goals and reward yourself upon completion. This technique boosts motivation and reduces feelings of being overwhelmed.
  4. Develop Positive Self-Talk: Replace negative thoughts with positive affirmations. Instead of “I can’t do this,” try “I’ve prepared well, and I’ll do my best.”

Why Telehealth Counseling Matters

During high-stress times like college finals, seeking professional support can be a game-changer. Telehealth counseling offers a convenient and effective solution. Here’s why it’s an ideal option:

  1. Accessibility: Telehealth breaks geographical barriers, allowing you to access therapy from anywhere. No need to worry about transportation or location constraints.
  2. Flexible Scheduling: With telehealth, counseling sessions can be scheduled to fit your busy college finals schedule. You can connect with a therapist at a time that works for you.
  3. Comfort and Privacy: You can engage in therapy from the comfort of your dorm room, apartment, or even your car, maintaining privacy and creating a familiar environment for your therapy time.
  4. Varied Options: Telehealth offers a range of therapeutic approaches and counselors, ensuring you find the right fit for your needs.

I Can Help

If you’re feeling overwhelmed during college finals or want to explore how counseling can support your mental health journey in general, I’m here to help. As a licensed psychotherapist specializing in supporting young adults through challenging times, I offer tailored telehealth counseling sessions if you live in Florida.

View my website to learn more about my services and schedule a free 15 minute consultation call. I also provide quick, 30 minute workshops to explore resources designed to help you navigate college stress while prioritizing your mental health (for anyone in the US). Remember, taking care of your well-being is not just important; it’s essential.

College finals can be a ride of emotions, but remember, you’re not alone in this. Prioritizing your mental health during this period will not only help you navigate the academic challenges but also set the stage for a healthier approach to future stressors. Practice self-care, reach out for support when needed, and remember, your well-being matters. You’ve got this!

Contact Me in 4 Easy Ways:

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Also, take a glance at my online workshops to see if any would be helpful for your concern.

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Unlocking Mental Wellness: The Power of Online Workshops for Young Adults

computer-mousepad-mouse-and-plant-flatlay

In today’s fast-paced world, tending to our mental health is as crucial as caring for our physical well-being. As a seasoned psychotherapist, I’ve witnessed the transformative potential of embracing innovative avenues, such as online workshops, for nurturing mental health. These workshops aren’t just virtual gatherings; they’re dynamic spaces offering tailored strategies and insights to navigate stress, enhance well-being, manage Attention-Deficit/Hyperactivity Disorder (ADHD), and amplify therapeutic skills (for therapists) using a variety of methods, including art and music.

What are Online Workshops?

Online workshops are class-like, live modules lasting 30 minutes, designed to be easily integrated into your schedule. They can include just you and I or a small group of people, even gathered by you if you prefer (i.e., friends!). Each session is carefully crafted to offer a dynamic and engaging experience, empowering participants with practical tools to navigate various challenges. Also, all of my 12 workshops are structured with visual aids to enhance your learning, leave ample time to ask one-on-one questions, and some include hands-on practice. Whether you’re a young adult juggling multiple responsibilities or a therapist seeking to expand your toolbox, these workshops provide a convenient avenue to acquire actionable techniques to help change your life. Here’s a list of all of my offered workshops at this time:

Workshops for Anyone:Workshops for Therapists:
Well-being and Stress ManagementUsing Expressive Arts in Therapy:
Breaking Down Mental Barriers– Part 1: Education
Meditative Drumming and Music Mindfulness– Part 2: Engagement
ADHD Workshops (with or without ADHD diagnosis):– Part 3: Music Deep Dive
ADHD and Time ManagementTreating Clients for ADHD Concerns:
ADHD and Concentration Management– Part 1: Education
ADHD and Social skills Management– Part 2: Application
ADHD and Emotion Management

* For detailed descriptions, make sure to read my Online Workshops page.

Who Can Benefit from Workshops?

  • Young Adults: If you’re seeking stress management techniques or yearn for strategies to bolster your well-being, these workshops are tailored to meet your needs. You’ll love the out of the box, but research-based strategies I use to help you on your journey.
  • Individuals with ADHD: Find interventions and coping mechanisms uniquely designed to aid in managing ADHD symptoms effectively. Almost every one of my workshops include musical interventions you’ll love.
  • Therapists: Enhance your therapeutic skills, learn innovative ways to incorporate art and music into therapy sessions, and explore approaches when working with clients diagnosed with ADHD. You can be at any level of your career to benefit from my workshops (even pre-graduation for your Masters degree).

Is an Online Workshop Worth Your Time and Investment?

Considering whether to invest your time and resources into one of these (or other) workshops? Here are crucial questions to ponder:

  1. Does it Address Your Needs? Once you read the description of the workshop, assess if the workshop aligns with your goals and requirements. Even if not one of my workshop, make sure you could learn exactly what you need, whether it’s stress management, well-being enhancement, ADHD interventions, or therapeutic skill advancement.
  2. Is the Content Research-Backed? Ensure the workshop incorporates evidence-based approaches. Mine do, of course, combining creative proven strategies for effective results. It depends on what you like for the workshop that fits you best. For example, if not wanting any artistic integration, I wouldn’t be the best online host for you.
  3. Can You Commit to the Schedule? Evaluate if the duration and scheduling fit seamlessly into your routine, allowing you to participate consistently if taking more than one.
  4. Are the Techniques Applicable and Practical? Reflect on whether the workshop offers tangible, applicable tools that can be readily implemented in your life or practice. Don’t be afraid to ask for specifics before paying for the workshop.
  5. Does the Workshop Provide Interactive Learning? Consider the level of engagement and interaction offered during the sessions to ensure an enriching learning experience.

Music-Specific Benefits of My Workshops

I can’t ignore my love of music and how useful it is for your needs. Here’s a taste of allll of the benefits you can gain from musical interventions.

Anxiety:

Reduced muscle tension, reduced heart rate so decreased anxiety, grounding effect

Social Anxiety:

Increased social connection, group cohesiveness, enhanced personal relationships

Self–esteem:

Improved self-image, confidence, self-awareness

ADHD:

Improved concentration, memory, time management, organization, decreased impulses

*For the entire list and citation, see my Online Workshops page.

Embrace Transformative Learning: Sign Up for My Online Workshops Today

Take the proactive step towards enhancing your mental well-being or elevating your therapeutic practice. Explore how these condensed yet impactful workshops can revolutionize your approach to managing stress, boosting well-being, addressing ADHD, and refining therapeutic techniques.

Reach out to discover how these online workshops can be your catalyst for personal growth and professional development. Don’t miss out—let’s embark on this transformative journey together!

Call me at 321-415-0832 or fill out the form below to inquire about online workshops.

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Navigating the Holiday Hustle: A Guide to Mental Health

white-bag-with-fairy-lights-and-pinecones-and-acorns-and-star-on-side

Hey, all! As we gear up for the holiday season, it’s essential to take a moment and acknowledge the unique set of challenges this time of year can bring to our mental health. The glittering lights, cozy gatherings, and the promise of joy often come hand in hand with stress, anxiety, and a whirlwind of emotions. So, let’s chat about mental health and the holidays, and explore some self-help strategies that can make this season a little more manageable for our young adult souls.

Unwrapping the Layers of Mental Health and the Holidays

The holidays, for all their merriment, can sometimes serve as a pressure cooker for mental health issues. The mix of heightened expectations, family dynamics, financial strains, and the whirlwind of social activities can leave even the most spirited individuals feeling a bit frayed at the edges. It’s okay to acknowledge that this time of year might stir up some unique challenges, and it’s perfectly normal to feel a bit overwhelmed. Here’s some help you can hopefully apply in your life (not only this time of year).

Self-Help Strategies: Your Mental Health Toolkit

1.     Mindful Moments: Start by incorporating moments of mindfulness into your day. Whether it’s a short meditation, a brisk walk, or a few deep breaths, these moments of pause can anchor you amidst the holiday chaos.

2.     Boundaries are Your BFFs: It’s okay to set boundaries. You don’t have to attend every event, buy the most extravagant gifts, or have a perfect holiday. Recognize your limits and communicate them clearly, both to yourself and to others.

3.     The Power of No: Saying ‘no’ is an act of self-care. It’s okay to decline invitations or commitments that add unnecessary stress to your plate. Prioritize your well-being and choose activities that truly bring you joy.

4.     Connection over Perfection: Instead of striving for the perfect holiday, focus on creating meaningful connections. It’s the laughter, the shared moments, and the genuine connections that truly make this season special.

5.     Reflect and Reset: Take a moment to reflect on the past year and set realistic intentions for the upcoming one. This process of self-reflection can be a grounding exercise, helping you navigate the transition into a new year with clarity and purpose.

Is Therapy the Gift Your Mental Health Needs? Ask Yourself:

As we skate through the surface of self-help, it’s crucial to recognize when it’s time to seek professional support. Therapy can be a powerful ally, providing a safe space to explore and navigate the complex terrain of our minds. Here are some questions to ask yourself:

1.     Am I struggling to manage my emotions? If the holiday blues seem more like a persistent storm, therapy can equip you with coping strategies and tools.

2.     Are relationship dynamics causing distress? Family gatherings can sometimes unearth buried tensions. If you find yourself grappling with strained relationships, a therapist can help you navigate these complex dynamics.

3.     Is stress affecting my physical health? Stress can manifest physically, impacting our overall well-being. If you’re experiencing headaches, sleep disturbances, or other physical symptoms, therapy can address the mind-body connection.

4.     Do I feel isolated or alone? The holiday season can amplify feelings of loneliness. Therapy provides a supportive space to explore these emotions and build connections in your life.

5.     Am I struggling with past traumas? The holidays can sometimes resurface old wounds. If past traumas are affecting your present, therapy can guide you in processing and healing.

Take the First Step Towards Your Well-being

In the dance of the holiday season, don’t forget to prioritize your mental health. Whether it’s incorporating self-help strategies or considering therapy, your well-being deserves a place on your holiday to-do list. Remember, it’s okay not to have it all figured out, and to let another person help.

If you’re ready to take the next step in your mental health journey, I’m here to support you. I offer individual therapy sessions online for those navigating the unique challenges of young adulthood, particularly for those in Florida. Additionally, check out my online workshops focusing on ADHD, stress management, and overall well-being no matter where you live in the USA. If you’re local in the Orlando area, I also offer in-person group drumming sessions—an immersive experience in rhythm and community for your workplace, club, or any group.

Remember, the best gift you can give yourself this holiday season is the gift of well-being. Let’s make this season one of growth, connection, and self-discovery.

Contact Me in 4 Easy Ways:

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Also, take a glance at my online workshops to see if any would be helpful for your concern.

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Personal Development Therapy: Nurturing Your True Self

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Personal growth and development is a journey that we all embark on as we grow into and in adulthood. It’s a path of self-discovery, transformation, and self-improvement, and it encompasses various aspects of our lives. From our identity and values to our career and social interactions, personal development therapy can be a powerful tool to help you find your true self and live a fulfilling life, especially as a young adult.

In this post, I’ll explore what personal development therapy may include and how it can benefit you. I’ll also discuss how to identify whether therapy can help you in your personal development journey and provide tips for finding the right therapist to guide you through this transformative process.

What Does Personal Development Therapy Include?

Personal development therapy addresses a wide range of areas in your life, each contributing to your overall well-being and happiness. Let’s break down some of the key aspects it can help you explore:

  • Identity (Values, Beliefs, Interests, Purpose): Your identity is a fundamental part of who you are. Personal development therapy can assist you in understanding your values, beliefs, interests, and life purpose. It provides a safe space to explore your core self, helping you align your actions and decisions with your true values.
  • Gender and Sexuality (Coming Out, Questioning, Identity Confirming): Navigating questions about your gender and sexuality can be a challenging journey. Personal development therapy offers support and guidance as you explore your identity, providing a non-judgmental space to discuss coming out, questioning, and confirming your identity.
  • Spirituality: Whether you have religious beliefs or a sense of spirituality that doesn’t fit into traditional categories, personal development therapy can help you explore and deepen your spiritual connection. It allows you to find meaning and purpose in your life through a lens that resonates with you.
  • Career and College Major: Deciding on a career path or college major can be a daunting task. Personal development therapy can assist you in aligning your skills, interests, and passions with your educational and career goals. It can also help you overcome challenges in your professional journey.
  • Social Growth (Communication Skills, Relationships): Developing effective communication skills and nurturing healthy relationships are vital for personal growth. Therapy can provide you with tools and strategies to enhance your social interactions and build stronger connections with others.
  • Life Functioning (Time Management, Organization): Managing your time and staying organized are essential life skills. Personal development therapy can help you improve these areas and more, ensuring that you are better equipped to handle life’s demands and responsibilities.

Is Personal Development Therapy Right for You?

Now, you might be wondering if personal development therapy is right for you. Here are some questions to consider:

  1. Do you feel stuck or unfulfilled in your life, but you’re not sure why?
  2. Are you struggling with issues related to your identity, gender, sexuality, or spirituality?
  3. Are you facing difficulties in your career or education, such as feeling lost or unfulfilled in your current path?
  4. Do you find it challenging to connect with others or communicate effectively in your personal and professional relationships?
  5. Are you struggling with time management and organization, making it difficult to juggle your responsibilities?

If you answered yes to any of these questions, personal development therapy might be just what you need to embark on a transformative journey towards self-discovery and personal growth.

How Personal Development Therapy Can Help You

Personal development therapy offers a multitude of benefits for young adults:

  • Gaining awareness and insight into identity (values, beliefs, life goals, your image of the future in your best self)
  • Exploring passion, fulfilment, purpose, interests, strengths
  • LGBTQIA+ support (clarifying your gender and/or sexuality identity and expression, pronouns you feel comfortable using, support in the community, freedom in identity not based on anyone else’s label)
  • Stress, anxiety, and depression management (coping skills such as healthy self-soothing, relaxation, mindfulness)
  • Decreasing barriers, perceived and realistic
  • Life skills training (planning ahead, scheduling, organization tools)

Finding a Great Therapist for Young Adults

Finding the right therapist is crucial for a successful personal development journey. Here are some tips on how to find a therapist who can best meet your needs:

  1. Research: Start by doing some research online. Look for therapists in your area or state if seeking online therapy, like I offer for Florida residents, who specialize in personal development or related areas like identity, relationships, or career counseling.
  2. Credentials: Ensure that the therapist is licensed in their field. This ensures they have the necessary training and experience to help you.
  3. Specialization: Consider therapists who specialize in areas that are most relevant to your personal development goals. For example, if you’re struggling with identity or gender issues, look for a therapist with expertise in these areas.
  4. Initial Consultation: Many therapists offer a free initial consultation. Take advantage of this to get a feel for the therapist’s style and determine if you’re a good fit. This is why I offer a free 15 minute consultation call.
  5. Comfort and Connection: It’s important to feel comfortable and have a strong connection with your therapist. The therapeutic relationship is a key factor in the success of your personal development journey.

Let’s Go!

In your journey of personal development, remember that seeking help is a sign of strength, not weakness. Personal development therapy can be a valuable tool to help you navigate the complexities of life, explore your identity, and become the best version of yourself.

If you’re a young adult looking for personal development therapy near you, take the first step towards a brighter future. Reach out to a therapist who can guide you on this transformative journey. Whether you’re struggling with identity, relationships, career choices, or any other aspect of your life, there is support available to help you thrive.

Don’t hesitate to learn more about my services and how I can assist you in your personal development journey. Talk soon!

Contact Me in 4 Easy Ways:

Imagine Change Counseling, LLC
  • Click the yellow “Book Online” button above for your free 15 minute phone consultation 
  • If you have insurance, schedule the call through Headway
  • Fill out the form below for your call (I’ll contact you by secure voice and/or text to schedule our consultation time) 
  • Call me at 321-415-0832 

***Must be living in Florida to receive my therapy services. It’s OK if your permanent address is in another state and you attend college in Florida!

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Also, take a glance at my online workshops to see if any would be helpful for your concern.

If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Managing Life’s Twists and Turns with Adjustment and Life Transitions Therapy

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Life is full of twists and turns, and we often find ourselves facing major adjustments and transitions that can be both exciting and challenging. Whether it’s moving to college, graduating, starting a new job, changing careers, experiencing relationship shifts, or moving to a new place, these moments in life can bring a mix of emotions and uncertainties. As a young adult, you may be in the midst of one or more of these adjustments, and it’s essential to recognize that seeking help and support is a sign of strength. In this blog post, I’ll explore how adjustment and life transitions therapy can be a valuable resource for young adults during these critical periods. I’ll also discuss how therapy can help you manage stress, offer tips for finding therapy in your state, and delve into the benefits of telehealth as a flexible mode of therapy.

Understanding Adjustment and Life Transitions Therapy

Adjustment and life transitions therapy is a specialized form of psychotherapy that aims to help individuals cope with significant life changes and the associated stressors. This type of therapy can provide young adults with the tools and strategies they need to navigate the challenges and uncertainties that come with major life adjustments. It’s normal to feel overwhelmed, anxious, or even lost during such transitions, but therapy can provide the guidance and support needed to ease the journey.

How Therapy Can Help During Life Transitions

Life transitions, such as the examples mentioned earlier, can bring about a wide range of emotions and stressors. Here’s how therapy can be beneficial:

  1. Emotional Support: During significant life changes, it’s common to experience heightened emotions and stress, and sometimes even physical responses such as a racing heart. A therapist can provide a safe space for you to express your feelings, fears, and concerns without judgment.
  2. Coping Strategies: Therapists can equip you with effective coping strategies to manage stress, anxiety, depression, and any other issues that arise which can be triggered by life transitions. Learning to handle these emotions can greatly improve your overall well-being.
  3. Decision-Making: Transition periods often require important decisions. Therapy can assist you in making informed and balanced choices, reducing the uncertainty associated with these decisions.
  4. Building Resilience: Life transitions can be seen as an opportunity for personal growth and resilience. A therapist can help you harness these experiences for self-improvement and development.
  5. Communication Skills: In the context of relationship changes, therapy can improve your communication and social skills, aiding in resolving conflicts and maintaining healthy relationships.

Finding the Right Therapist in Your State

If you’re considering adjustment and life transitions therapy, it’s essential to find the right therapist for your needs. Here are some tips to help you in your search:

  1. Seek Referrals: Ask friends, family, or colleagues for recommendations. Personal referrals can be a valuable way to find a therapist who aligns with your needs.
  2. Online Directories: Numerous online directories and platforms allow you to search for therapists in your state, offering detailed profiles and areas of specialization. I’m listed in Psychology Today and GoodTherapy.org, to name a few reputable directories you can view.
  3. Insurance Coverage: If you have health insurance, check your provider’s website for a list of covered (in network) therapists in your area. Also, therapists will often list the insurance they take on their website and in directories.
  4. Professional Associations: Many states have professional associations for therapists. They often provide directories of licensed professionals. For example, I’m listed on the National Certified Counselors directory.
  5. Consultation: Most therapists offer a free initial consultation. Us therapists want to make sure we’re a good fit for each other. Take advantage of this to get a sense of whether you feel comfortable and supported by the therapist.

Remember that finding the right therapist is a personal process. It’s crucial to choose someone with whom you feel comfortable, safe, and understood.

The Flexibility of Telehealth

In the digital age, therapy has evolved to become more accessible and convenient through telehealth services so I want to tell you a little about it. Telehealth, or online therapy, allows you to receive professional help from the comfort of your home. Here’s why it’s an attractive option for young adults facing life transitions:

  1. Convenience: Online therapy eliminates the need to travel to a physical office. This means no commute, no time lost in traffic, and more flexible scheduling to fit your busy life.
  2. Privacy: You can participate in therapy sessions from the privacy of your own space, which may make you feel more at ease and willing to open up.
  3. Accessibility: Telehealth opens up a broader range of therapists to choose from since you’re not limited to those in your immediate geographic area. You can find a therapist that truly meets your needs in your state.
  4. COVID-19 Considerations: The ongoing pandemic has highlighted the importance of remote services for health and well-being. Telehealth offers a safer health alternative during these uncertain times.
  5. Consistency: It can be easier to maintain a consistent therapy schedule when you don’t have to factor in travel time.

A Call to Action for You

If you’re a young adult navigating the complexities of life transitions, remember that seeking help is a courageous and wise choice. Adjustment and life transitions therapy can provide you with the support and guidance you need to face these changes with confidence.

I specialize in this type of therapy and am here to assist you on your journey, including telehealth sessions and online workshops (only Florida residents for therapy with me but anyone in the USA for the workshops!). My online workshops on well-being and stress management are designed with young adults in mind, and they can provide you with valuable tools for coping during these pivotal life moments.

Don’t hesitate to reach out and learn more about the services I offer. Together, we can navigate the path of life transitions, making it a journey of growth, resilience, and self-discovery. Remember, you’re not alone, and there is help available to make your journey smoother and more fulfilling.

To learn more about the services I offer or to book a phone consultation, use one of these three easy methods: call me at 321-415-0832, fill out the email form below and we’ll set up a 15 minute free consultation call, or click the “Book Online” button and schedule the call yourself. 

Imagine Change Counseling, LLC

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Navigating Academic Concerns with a Therapist’s Help

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Life’s journey through school can be filled with ups and downs, and sometimes, you may find yourself facing academic concerns that seem insurmountable. Whether you’re a college student battling exam anxiety, struggling with time management or procrastination, or dealing with attention-deficit/hyperactivity disorder (ADHD) related academic challenges, you’re not alone. Academic concerns can affect all of us, but there’s help available through academic concerns therapy.

In this blog post, I’ll dive into the world of academic concerns and guide you on how to find the best therapist to address your unique challenges. I’m here to support you on your path to academic success and personal development (and if you live in Florida I can be your therapist!). So, let’s get started!

Understanding Academic Concerns

Academic concerns come in various forms, and they can manifest differently for each individual. Let’s take a closer look at some common examples:

1. Test Anxiety

Test anxiety is a familiar companion for many students. The uneasiness and nervousness that precedes a major exam can hinder your performance, causing physical symptoms like sweating, a racing heart, and difficulty concentrating.

2. Time Management Struggles

Balancing a busy academic schedule with other life commitments can be challenging. If you find yourself constantly battling time management issues, including procrastination, it can negatively impact your academic performance.

3. Perfectionism

Perfectionism can be both a driving force and a source of stress. While it may motivate you to aim for high standards, it can also lead to self-criticism, excessive stress, and burnout.

4. ADHD and Academic Challenges

For some people, academic concerns are closely intertwined with ADHD. This neurodevelopmental concern can make it difficult to focus, organize tasks, and manage time effectively, all of which are essential for academic success.

These are just a few examples of academic concerns that young adults might encounter. The good news is that there’s a path to overcoming these challenges with the help of academic concerns therapy.

What to Look for in Therapists who Specialize in Academic Concerns Therapy

When seeking therapy to address your academic concerns, it’s crucial to find a therapist who specializes in this area. Here’s a list of questions to help you identify the right therapist for your unique needs:

1. Are They Qualified?

Before starting therapy, ensure that the therapist is licensed in the state you live in and that they have experience in your area of concern. You can also receive quality therapy from someone in training (under supervision of a therapist who’s licensed).

2. Specialization in Academic Concerns

Look for a therapist who specializes in academic concerns (Do they have work experience in school settings? How many years?). These professionals have a deeper understanding of the specific challenges you’re facing and can provide tailored solutions.

3. Approach and Techniques

Every therapist has a unique approach and set of techniques. Do you prefer a cognitive-behavioral (CBT) approach, a psychodynamic approach, or something else? Find a therapist whose methods align with your preferences.

4. Compatibility

Feeling comfortable and at ease with your therapist is necessary for a successful therapeutic journey. Therapy is a collaborative process, so it’s essential to establish a good rapport with your therapist. Consider scheduling an initial consultation to evaluate compatibility. That’s why I offer a free 15 minute phone call with future clients.

5. Reviews and Recommendations

Seek out reviews and recommendations from friends, family members, or online sources. Hearing about others’ positive therapy experiences can provide valuable insights into a potential therapist’s effectiveness.

6. Flexibility and Accessibility

Consider practical factors like the therapist’s location, office hours, and whether they offer online sessions. Accessibility needs to be pretty easy for you, especially if you have a busy academic schedule.

7. Cost and Insurance

Therapy is an investment in your well-being, so it’s essential to discuss fees, insurance coverage, and payment options with potential therapists.

8. Goals and Expectations

What are your goals for therapy? Discuss your objectives with potential therapists and see if their approach aligns with what you hope to achieve.

Now that you have a clear set of questions to guide your search for the right academic concerns therapist, let’s focus on a resource for those in Florida seeking support for academic concerns, including ADHD. (Spoiler alert…it’s me!)

Florida Academic Concerns Therapy Services

If you’re a young adult in Florida, you’re in the right place! I offer a range of therapy services tailored to address your academic concerns. Whether you’re struggling with test anxiety, time management, procrastination, perfectionism, or the challenges associated with ADHD, I’m here to help.

Who Am I?

I’m a licensed and board certified therapist with extensive experience in working with young adults facing academic challenges. My career has always taken place in schools, from age 4 and up, with the last 10 years in a university counseling center. One of my specializations is in academic concerns, including ADHD, and I’m committed to providing a safe and supportive environment for you to explore and overcome your concerns.

How Can I Help You?

My base therapeutic approach is client-centered, meaning that I tailor my techniques to your unique needs. We’ll work together to identify the root causes of your academic concerns and develop practical strategies to conquer them. I also use CBT and other theories to help you on the road to success, including, if appropriate and desired, artistic methods (art, music…).

Online Workshops for ADHD (and Emotion Management)

In addition to one-on-one online therapy sessions for Florida residents, I offer online workshops specifically designed for managing ADHD. These workshops are open to anyone in the USA, not just those in Florida. ADHD can significantly impact your academic performance, and these workshops provide valuable tools and insights for dealing with ADHD-related challenges.

Don’t let academic concerns hold you back from achieving your full potential. Take the first step toward a brighter academic future by reaching out for support.

Let’s Talk Soon

Academic concerns are a natural part of the young adult journey, but they don’t have to define your academic experience. By finding the right academic concerns therapist, you can gain the tools and insights needed to overcome challenges and succeed in your academic pursuits.

Reach out to me to learn more about my online Florida therapy services and online workshops for ADHD. Together, we can unlock your potential and conquer those academic concerns. Your academic success is within reach, waiting for you to seize it!

***

To learn more about the services I offer or to book a phone consultation, use one of these three easy methods: call me at 321-415-0832, fill out the email form below and we’ll set up a 15 minute free consultation call, or click the “Book Online” button and schedule the call yourself. 

Imagine Change Counseling, LLC

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Boosting Your Self-Esteem for a Better Life

self-love-for-self-esteem-therapy-with-hanging-couch-and-plants

Have you ever thought about your self-esteem? I’m sure you have. So, is it at the level you want for your life? Can it be better? Healthier? Well, let’s talk about understanding how self-esteem can impact your life and why it’s important for you to consider seeking help if you feel that your self-esteem needs a boost. In this blog post, I’ll explore the concept of self-esteem, its effects on various aspects of your life, and how to determine if self-esteem therapy is the right path for you.

What is Self-Esteem?

Self-esteem is the way you perceive and value yourself; the belief you hold about your worth and abilities. This perception plays a pivotal role in your overall well-being and how you navigate life. When your self-esteem is healthy, you’re more likely to make positive life choices, pursue your dreams, and develop healthier relationships. Conversely, low self-esteem can hinder your personal and professional growth, leading to a variety of concerns including self-doubt, anxiety, and a less fulfilling life.

But guess what! Self-esteem isn’t static; it can change over time and in response to various life experiences. It’s like a plant that needs nurturing and care to grow. Fortunately, there are ways to improve your self-esteem, and one of the most effective ways to do that is through self-esteem therapy.

Is Self-Esteem Therapy Right for You?

Before you embark on your journey to improved self-esteem, it’s important to ask yourself some questions. These can help you determine whether you could benefit from self-esteem therapy. Remember, self-esteem issues are more common than you might think, and there’s no shame in seeking help. Here are some questions to consider:

1. Do I Constantly Doubt Myself?

One of the telltale signs of low self-esteem is a persistent self-doubt. If you find yourself questioning your abilities, second-guessing your decisions, or feeling incapable, it might be time to seek help.

2. Am I Overly Self-Critical?

Do you often criticize yourself harshly for the smallest mistakes or imperfections? High levels of self-criticism can erode your self-esteem and overall well-being.

3. Does Rejection or Criticism Devastate Me?

How do you handle criticism or rejection? If you find that even minor criticism or rejection sends you spiraling into self-loathing or despair, it’s a sign that your self-esteem might need a boost.

4. Am I Afraid to Pursue My Goals?

Low self-esteem can hinder your ability to set and achieve goals. If you often avoid pursuing your dreams because you don’t believe in yourself, therapy can help you regain your confidence.

5. Are My Relationships Suffering?

Low self-esteem can strain your relationships. If you find it difficult to trust others, express your needs, or maintain healthy boundaries, it’s worth considering therapy.

6. Is My Mental Health Affected?

Mental health issues such as anxiety and depression often coexist with low self-esteem. If you’re experiencing these symptoms, addressing your self-esteem might be a crucial step in your recovery.

7. Do I Struggle with Self-Care?

Self-esteem is closely tied to self-care. If you neglect your physical and emotional well-being because you don’t believe you deserve it, therapy can guide you toward healthier habits.

8. Am I Isolating Myself?

Isolating yourself from friends and family because you feel unworthy of their company is a sign of low self-esteem. Therapy can help you reconnect and build stronger relationships.

9. Do I Have a Negative Self-Image?

Your self-image, the way you see your physical self, is another aspect of self-esteem. If you constantly criticize your appearance, it might be time to work on improving your self-esteem.

When to Seek Self-Esteem Therapy

So, you’ve asked yourself these important questions and found that your self-esteem is in need of a boost. But when should you consider seeking self-esteem therapy? Here are some signs that it might be time:

1. You’ve Tried Self-Help but Aren’t Seeing Results

Self-help techniques, like positive affirmations or self-help books, can be beneficial. However, if you’ve tried them without significant improvement, it may be a sign that professional help is necessary.

2. Your Self-Esteem Is Affecting Your Daily Life

If low self-esteem is interfering with your daily life, such as your work, relationships, or overall happiness, it’s time to consider therapy.

3. You Want to Gain Deeper Self-Understanding

Therapy not only helps boost your self-esteem but also provides a space for self-exploration and understanding. If you’re curious about why you feel the way you do and want to make lasting changes, therapy can be a valuable tool.

4. You’re Ready for Personal Growth

If you’re committed to personal growth and positive change, self-esteem therapy can help you build the foundation you need to thrive.

How Self-Esteem Therapy May Look

Self-esteem therapy is a goal-oriented approach to improving self-esteem. The therapy process may include:

1. Self-Exploration

Therapy sessions are a safe space for you to explore your beliefs, experiences, and emotions that contribute to low self-esteem.

2. Cognitive Behavioral Techniques

Cognitive-behavioral therapy (CBT) is often used to challenge and reframe negative thought patterns. You’ll learn to recognize self-critical thoughts and replace them with more healthy and realistic ones.

3. Building Self-Compassion

Learning to be kind and compassionate to yourself is a key component of self-esteem therapy. You’ll develop self-acceptance and self-love.

4. Setting and Achieving Goals

Therapy can help you set and work toward achievable goals, which in turn can boost your confidence and self-esteem.

5. Stress Management

Managing stress and anxiety is often part of self-esteem therapy. Techniques for handling stress can be a game-changer for your self-esteem.

Online Self-Esteem Therapy

If you’re searching for self-esteem therapy, it’s important to know that therapy isn’t limited to in-person sessions. Online therapy is popular and accessible, allowing you to receive the help you need from the comfort of your home. This is especially valuable for young adults who lead busy lives and prefer the flexibility of virtual sessions.

Online self-esteem therapy offers the same benefits as in-person therapy. You’ll work with a licensed therapist who can provide guidance, support, and tools to boost your self-esteem. The convenience of online therapy means you can schedule sessions that fit your timetable and avoid the stress of commuting.

Florida Residents- Reach Out to Me

Improving your self-esteem is a worthwhile endeavor that can have a profound impact on your life. If you’ve found that you’re struggling with self-doubt, negative self-talk, and it’s affecting your overall happiness, seeking self-esteem therapy could be the key to positive change. Remember, self-esteem issues are common, and there’s no need to face them alone. I’m here to help!

If you’re in Florida, you can access my services for online therapy and my new online workshops (wherever you live) to help you on your journey to a happier, more confident you. If you don’t live in Florida and want self-esteem therapy, just search “self-esteem therapy near me.” You can also look on your insurance website for available therapists in your state. Don’t hesitate to reach out for support; you deserve to live a life where self-esteem isn’t a roadblock but a stepping stone to success and fulfillment.

To learn more about the services I offer or to book a phone consultation, use one of these three easy methods: call me at 321-415-0832, fill out the email form below and we’ll set up a 15 minute free consultation call, or click the “Book Online” button and schedule the call yourself. Hope to hear from you soon so we can change your life together.

Imagine Change Counseling, LLC

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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ADHD and Me: Help for Young Adults

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Welcome, young adults, to a conversation that might just change the way you perceive your world. Today, I’m delving into ADHD, or Attention-Deficit/Hyperactivity Disorder. You may have heard about it, or you might be curious because you’ve been struggling with symptoms that just don’t seem to fit into place in your life. In this post, I’ll explore what ADHD is, how it presents itself, and the crucial steps to consider if you think it might be a part of your life. I’ll give some options available, whether it’s medication, therapy, or a combination of both, and how to find the right therapist to support you on the journey of change.

Understanding ADHD

ADHD is a neurodevelopmental disorder that starts in childhood but can persist into adulthood. It’s not just about being a little more active or forgetful than your peers. ADHD involves a complex interplay of factors that affect your attention, hyperactivity, and impulsivity.

Symptoms and Life Functioning

To identify if ADHD might be a part of your life, here are some common symptoms to consider:

  1. Inattentiveness: Do you find it challenging to stay focused on tasks or activities, often making careless mistakes? Does it seem like you’re frequently daydreaming or losing things necessary for tasks and activities?
  2. Hyperactivity: Are you often fidgeting or tapping your feet, unable to sit still when it’s expected? Do you feel restless and find it challenging to relax?
  3. Impulsivity: Do you struggle with impulsive decision-making, perhaps saying or doing things without thinking about the consequences? Do these impulsive choices sometimes get you into trouble, especially socially?
  4. Organization and Time Management: Is keeping your life organized a constant struggle? Do you find it challenging to meet deadlines or manage your time effectively?
  5. Forgetfulness: Are you frequently misplacing items or forgetting important dates and appointments, even when you’ve tried various methods to remember?
  6. Academic or Occupational Challenges: Have you faced difficulties in school or work because of issues related to attention, hyperactivity, or impulsivity? Maybe you’re always late to class, forget to complete an assignment, or take longer to complete a task, missing a deadline.

It’s essential to remember that not everyone with ADHD will experience all of these symptoms, and the severity can vary widely. But, ADHD can significantly impact various aspects of your life, from relationships to your education or career.

More Questions to Ask Yourself

If you’ve identified with some of the symptoms mentioned above, it’s time to ask yourself some vital questions:

1. Do I Need Help?

The first step in addressing ADHD is recognizing that you might need help. Even though you made it through high school, entering college or work life can reveal new challenges. If the symptoms of ADHD are significantly affecting your daily life, seeking support is crucial. Ask yourself if these challenges are causing distress, interfering with your goals, or affecting your relationships. If the answer is yes, it’s time to take the next step.

2. Do I Need Medication, Therapy, or Both?

The treatment for ADHD typically falls into two categories: therapy and medication. But how do you know which, if not both, might be right for you?

Therapy: Therapy, particularly cognitive-behavioral therapy (CBT), behavioral therapy, and psychoeducation, can be immensely helpful in teaching coping strategies and addressing the emotional and psychological aspects of ADHD. If you’re finding it difficult to manage the emotional challenges that often come with ADHD, therapy could be a valuable addition to your life. I suggest starting here.

Medication: Medication can help manage some of the core symptoms of ADHD, such as inattention and hyperactivity. If you’re struggling to focus or manage your impulses, and it’s significantly impacting your daily life, medication might be a consideration. Consult with a healthcare professional, preferably a psychiatrist, to discuss the potential benefits, side effects, and suitability of medication for your case. *Sometimes doctors require testing to confirm the diagnosis before providing medicine.

Both: For many individuals with ADHD, a combination of therapy and medication has great results. The decision to use both options should be made in consultation with a healthcare professional, as they can provide guidance tailored to your specific needs.

3. Who Can I Get Clarification From?

This is where seeking professional guidance becomes essential. Here’s who you can reach out to for clarification:

Therapist: Start here or with a primary care physician. Therapists can offer therapy, guidance, and strategies to help you manage the emotional and psychological challenges that often accompany ADHD. They can also refer you for ADHD testing or to a doctor if desiring medicine.

Primary Care Physician: They can help diagnose and provide initial guidance on treatment options. They may also refer you to specialists, like psychiatrists or therapists, for a more comprehensive evaluation if you don’t already have them.

Psychiatrist: A psychiatrist specializes in diagnosing and treating mental health disorders, including ADHD. They are well-equipped to assess whether medication is appropriate for your situation. (A common confusion about psychiatrists is whether they provide therapy. They do not, only medicine.)

Support Groups: Connecting with others who have ADHD can provide valuable insights and emotional support. Online and in-person support groups can be incredibly helpful.

Now that you’ve asked yourself these vital questions and are considering your options, let’s move on to the next crucial step – finding the right therapist to support you on your ADHD journey.

Finding the Right ADHD Therapist: A Checklist

Therapists play a significant role in helping individuals with ADHD manage their symptoms, develop coping strategies, and improve their overall quality of life. Here’s a checklist of questions and tips to help you identify the best ADHD therapist in your area:

1. Credentials and Specialization

  • Are they licensed? Ensure that the therapist you choose is licensed to practice in your state.
  • Do they have experience with ADHD? It’s essential to find a therapist who specializes in or has experience treating ADHD.

2. Therapeutic Approach

  • What is their therapeutic approach? Different therapists may use various therapeutic techniques. Ensure their approach aligns with your preferences and needs.
  • Do they offer CBT, behavioral therapy, or psychoeducation? These approaches are particularly effective for managing ADHD.

3. Compatibility

  • Do you feel comfortable with them? Building a rapport with your therapist is crucial for effective treatment. You should feel at ease talking to them. This is why I offer a free 15 minute phone consultation before scheduling the first appointment.
  • Are they a good listener? A good therapist is an active listener, which is especially important for addressing your unique challenges. You need to feel seen and heard.

4. Practical Considerations

  • Location and availability: Is the therapist’s office conveniently located, and are their hours compatible with your schedule? Online therapy is a great option for the ease of access to sessions. It’s why I chose to provide my services that way!

5. Insurance and Cost

  • Do they accept your insurance? If you have insurance, it’s essential to find a therapist who accepts it. If not, inquire about their fees and payment options.

Taking Action: Seek Help and Support

If you’ve made it this far in my post, it’s clear that you’re committed to improving your life and managing your ADHD effectively. Seeking help is a courageous step, and it can lead to meaningful change. Don’t hesitate to reach out to professionals and explore your options.

If you’re a Florida resident, I offer online therapy services tailored to adult individuals dealing with ADHD and related challenges. I specialize in cognitive-behavioral therapy (CBT), behavioral therapy, and psychoeducation, all of which are highly effective in managing ADHD. My whole career of 22+ years has been with youth and young adults in the school system, last working at a university counseling center, so ADHD is one of my specializations.

To learn more about the services I offer or to book a phone consultation, use one of these three easy methods: call me at 321-415-0832, fill out the email form below and we’ll set up a 15 minute free consultation call, or click the “Book Online” button and schedule the call yourself. Hope to hear from you soon so we can change your life together.

Imagine Change Counseling, LLC

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If you need immediate assistance, please call 911 or call/text with the Suicide and Crisis Lifeline at 988. For LGBTQIA+ specific support, visit https://www.thetrevorproject.org/.

Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Unlocking Peace of Mind: What Is Anxiety Therapy for Young Adults?

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Understanding the Difference Between Stress and Anxiety

Hey there, fellow young adults! Life can throw some serious curveballs our way, and it’s only natural to feel stressed from time to time. After all, balancing work, relationships, and personal growth can be a real juggling act. But how do you know when that stress has crossed the line into anxiety territory? And what exactly is anxiety therapy? Well, that’s what I’m here to explore with you today.

In this blog post, I’m going to dive into the world of anxiety, explain what it is, how it can affect your life, and most importantly, how you can find the right anxiety therapist, specifically in Florida since that’s where I practice. So, let’s get started on this journey to understanding and managing anxiety together!

Anxiety Unveiled: What Is It and What Are the Symptoms?

Before we jump into the world of anxiety therapy, it’s crucial to have a solid grasp of what anxiety actually is, including its symptoms. Anxiety is more than just everyday stress; it’s a persistent and often overwhelming sense of unease or fear about future events or situations, even those that may not be threatening. It can manifest physically, emotionally, and mentally. Some common symptoms of anxiety include:

  1. Excessive Worry: Constantly thinking about “what if” scenarios and feeling unable to control these thoughts.
  2. Physical Symptoms: Experiencing physical symptoms like a racing heart, sweating, trembling, muscle tension, and restlessness.
  3. Irrational Fears: Developing irrational fears or phobias that disrupt daily life, such as fear of flying, crowds, or social situations.
  4. Difficulty Concentrating: Finding it challenging to concentrate or focus on tasks due to racing thoughts.
  5. Avoidance Behaviors: Avoiding situations or places that trigger anxiety, which can lead to isolation and further distress.
  6. Sleep Problems: Struggling with sleep disturbances like insomnia or restless sleep. Sometimes it’s even hard to go to sleep because of racing thoughts.
  7. Panic Attacks: Experiencing sudden and intense bouts of fear, often accompanied by physical symptoms like chest pain and shortness of breath.

How Anxiety Can Affect Your Life

Anxiety can impact various aspects of your life, and as young adults, you may find it especially challenging to manage these effects while living your best life. Here are a few ways anxiety can disrupt your daily life:

  1. Academic and Career Performance: Anxiety can interfere with your ability to concentrate, perform well on exams or projects, and excel in your academic or professional pursuits.
  2. Social Relationships: It may lead to avoidance of social situations, making it difficult to build and maintain meaningful relationships.
  3. Physical Health: The physical symptoms of anxiety can take a toll on your overall well-being, potentially leading to other health issues.
  4. Emotional Well-being: Anxiety can contribute to feelings of sadness, hopelessness, irritability, and a reduced sense of enjoyment in life.
  5. Future Goals: It might hinder your ability to set and achieve long-term goals due to persistent worry and self-doubt.

Questions to Ask Yourself: Do You Have Anxiety?

Now that you have a better understanding of anxiety, you may be wondering if it resonates with your personal experiences. To help you determine if you might be struggling with anxiety, consider asking yourself these questions:

  • Do I often find myself worrying excessively?
  • Am I worn out and exhausted when I shouldn’t be?
  • Do I have trouble concentrating because I’m worried?
  • Are my anxious thoughts and feelings interfering with my daily life and well-being?
  • Do I often feel irritable and annoyed?
  • Have I experienced random physical symptoms, like a racing heart or trembling?
  • Do I avoid certain situations or places due to anxiety?

If you answered “yes” to any of these questions, it might be a sign that you could benefit from anxiety therapy.

Finding an Experienced Anxiety Therapist in Florida

So, you’ve recognized the signs and symptoms of anxiety in your life, and you’re ready to seek help. That’s a courageous and proactive step! Finding an experienced anxiety therapist in Florida is the next crucial move.

Here are some steps to guide you in your search:

  1. Seek Recommendations: Start by asking friends, family, or colleagues for recommendations. Personal referrals can be incredibly valuable.
  2. Check Online Directories: Utilize online resources and directories to find therapists in your area. Websites like Psychology Today, GoodTherapy, ZocDoc, and WebMD are excellent places to start your search.
  3. Research Credentials: Ensure that the therapist you choose is licensed and experienced in treating anxiety disorders. Look for credentials such as Licensed Mental Health Counselor (LMHC- that’s me!) or Licensed Clinical Social Worker (LCSW).
  4. Read Reviews: Take the time to read reviews and testimonials from previous clients. This can provide insights into a therapist’s approach and effectiveness.
  5. Consultation: Schedule an initial consultation with the therapist you are interested in working with to see if you feel comfortable and have a good rapport with them. This initial meeting will help you gauge whether they are the right fit for you. I offer a free 15 minute phone consultation and it helps both of us get on the right track.

Anxiety Therapy in Telehealth: How It Can Help You

In today’s digital age, accessing therapy has become more convenient than ever, thanks to telehealth. So, what is anxiety therapy in telehealth, and how can it benefit young adults in Florida?

What Is Telehealth?

Telehealth is a form of therapy conducted over secure online platforms. It allows you to receive professional therapy services from the comfort of your own space, whether that’s your home, dorm room, or even your car. You only have to be alone in the room, have good internet service, and be physically in the state your therapist is licensed.

The Benefits of Telehealth Anxiety Therapy for Young Adults

  1. Convenience: Telehealth eliminates the need for travel, making it easier for young adults with busy schedules to access therapy.
  2. Privacy: You can engage in therapy from a private and comfortable environment, which can enhance your willingness to open up and share.
  3. Access to Specialists: Telehealth widens your options for finding the right therapist, even if they’re not located near you. You can connect with experienced anxiety therapists anywhere in Florida, not just in your city.
  4. Reduced Stigma: Some young adults may feel more comfortable seeking therapy when it’s done discreetly online, reducing the perceived stigma associated with mental health care.
  5. Flexibility: Telehealth sessions often offer flexible scheduling options to accommodate your hectic life.

Take the First Step Towards Peace of Mind

Anxiety can be a tough opponent, but it’s important to remember that help is readily available. By understanding what anxiety is, recognizing its symptoms, and taking the initiative to seek therapy, you’re already on the path to a brighter, more balanced future. Hey, you read this blog post, didn’t you?

At Imagine Change Counseling’s Florida Online Anxiety Therapy, I specialize in helping young adults like you regain control over their lives, manage anxiety, and embrace growth. But that’s not all—I also offer specialized services in ADHD, academic concerns, self-esteem, adjustment and life transitions, and personal development. Read each specialty page for more information.

So, if you’re ready to take the first step toward peace of mind and personal growth, reach out to me today. Don’t let anxiety hold you back any longer. Together, we can navigate the journey toward a happier, more fulfilling life.

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Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Do I Need Therapy? A Guide for Young Adults

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Welcome, young adults! Life can be a rollercoaster ride, full of ups and downs. While many of us navigate these twists and turns successfully, there are times when we find ourselves struggling to cope with life’s challenges. That’s where therapy comes into play. In this blog article, I’ll explore what therapy is, why people seek it, and help you identify if therapy might be right for you.

What is Therapy?

Therapy, often referred to as counseling or psychotherapy, is a collaborative process that involves working with a trained mental health professional to address emotional, behavioral, or psychological issues. It provides a safe and confidential space for individuals to explore their thoughts, feelings, and behaviors. The primary goal of therapy is to improve overall well-being and help individuals live more fulfilling lives.

Why Do People Seek Therapy?

People seek therapy for a wide range of reasons, and it’s essential to understand that seeking therapy is a sign of strength, not weakness. Here are some common reasons why individuals decide to start therapy:

  • Emotional Distress: Feelings of sadness, anxiety, anger, or overwhelming stress can become too much to handle alone.
  • Life Transitions: Major life changes such as moving, starting college, or ending a relationship can be emotionally challenging.
  • Relationship Issues: Struggles in relationships, whether with a partner, family, or friends, can lead to emotional distress.
  • Trauma and Grief: Experiencing a traumatic event or dealing with grief and loss can have a profound impact on mental well-being.
  • Self-Exploration: Some individuals seek therapy to better understand themselves, their goals, and their values.

Now, let’s dive into some questions you can ask yourself to determine if you might benefit from therapy.

Questions to Ask Yourself: Do I Need Therapy?

  1. Are my emotions overwhelming me? Do you often feel sad, anxious, or angry to the point where it interferes with your daily life? Are there times when you struggle to manage your emotions, leading to impulsive or risky behaviors?
  2. Am I experiencing persistent negative thoughts? Do you find yourself stuck in a cycle of self-criticism, self-doubt, or negative self-talk? Are these thoughts affecting your self-esteem and self-worth?
  3. Do I have trouble coping with life’s challenges? Are you finding it difficult to adapt to significant life changes or transitions? Do you feel overwhelmed by stress and unable to manage it effectively?
  4. Are my relationships causing distress? Are conflicts with friends, family, or romantic partners causing you significant emotional pain? Do you struggle with communication or setting boundaries in your relationships?
  5. Have I experienced trauma or loss? Have you been through a traumatic event, such as an accident, abuse, or a natural disaster? Are you grieving the loss of a loved one, and finding it hard to move forward?
  6. Am I lacking a sense of direction or purpose? Do you feel lost or uncertain about your goals, values, or identity? Are you seeking greater self-awareness and personal growth?

If you answered “yes” to any of these questions, it might be an indication that therapy could be beneficial for you. Seeking help early can prevent issues from worsening and lead to improved emotional well-being.

How to Find Therapy in Your State

Now that you’ve considered whether therapy might be right for you, the next step is finding a therapist who can provide the support you need. Here’s how to get started:

  1. Ask for Recommendations: Reach out to friends, family, or trusted individuals who have had positive therapy experiences. They may be able to recommend a therapist.
  2. Check with Your Insurance: If you have health insurance, check your provider’s website or call their customer service to find out which therapists are covered under your plan.
  3. Online Directories: There are online directories, such as Psychology Today or TherapyDen, that allow you to search for therapists in your area based on your specific needs.
  4. Telehealth Options: Consider telehealth as a convenient and accessible option. Many therapists offer remote sessions via video calls, making it easier to access mental health care from the comfort of your home.

Why Telehealth Is a Great Option

Let’s dive into why telehealth should be on your radar.

  1. Convenience at Your Fingertips

Picture this: you’re curled up on your couch, in your comfiest PJs, sipping on your favorite tea. With telehealth, you can access therapy sessions from the comfort of your own space. No need to rush to an office or worry about traffic. It’s all about convenience, and it’s tailor-made for the busy lives of young adults.

  1. No Stigma, No Judgement

Telehealth offers a level of privacy that traditional in-person therapy might not. You can have your session discreetly, without the fear of running into someone you know in the waiting room. This can be a game-changer for those who might be hesitant to seek help due to societal stigma.

  1. Flexible Scheduling

Juggling work, social life, and personal commitments can be tough. Telehealth offers flexible scheduling options. You can find a time that suits you, whether it’s during lunch breaks or late evenings. Your mental health shouldn’t take a backseat, and telehealth ensures it doesn’t have to.

  1. Access to a Variety of Therapists

One size doesn’t fit all when it comes to therapy. With telehealth, you have a broader pool of therapists to choose from, including specialists who may not be available in your local area. Finding the right therapist for you just got a whole lot easier.

  1. Cost-Effective

Let’s face it; being a young adult often means budget constraints. Telehealth sessions tend to be more affordable than traditional therapy because of no travel or time lost at work, saving you both time and money.

In conclusion, young adults, don’t underestimate the power of telehealth. It’s a convenient, stigma-free, flexible, and cost-effective way to prioritize your mental health. Embrace this modern approach to therapy, and you’ll be taking a significant step towards a healthier, happier you.

Take the First Step

Remember, seeking therapy is a courageous step toward self-improvement and mental well-being. If you’re still wondering, “Do I need therapy?” it’s worth exploring further.

I specialize in anxiety, ADHD, academic concerns, self-esteem, and personal development areas such as career, spirituality, and identity. If any of these resonate with you, I invite you to learn more about my services if you live in Florida. And I take many insurances, so reach out and we’ll move you in the right direction. Together, we can work towards a happier, healthier, and more fulfilling life.

If you have any questions or would like to schedule an appointment, please feel free to fill out my online form on any of my website pages or call 321-415-0832. Have insurance? Use this link to schedule a call through Headway.

Remember, you’re not alone on this journey, and seeking help is a sign of strength. Take care of yourself, and I look forward to supporting you on your path to well-being.

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Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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Navigating Telehealth Mental Health Therapy: Is It Right for You?

laptop and phone ready for telehealth teletherapy on desk with inspirational items

In today’s fast-paced world, taking care of our mental health has never been more important, especially for young adults who often find themselves juggling the demands of work, education, and personal life. Fortunately, there’s a convenient and accessible solution at your fingertips: Telehealth mental health therapy. In this article, I’ll delve into what telehealth is, explore why it’s an ideal choice, provide guidance on how to find Florida telehealth providers like myself, and discuss my areas of specialization that can benefit young adults. Let’s get started!

What is Telehealth Mental Health Therapy?

Telehealth mental health therapy, often simply referred to as teletherapy, is a modern approach to psychotherapy that allows you to receive mental health support remotely, typically through video calls. This convenient method provides a bridge to connect you with qualified mental health professionals, like myself, without the need for in-person visits.

Is Telehealth Right for You?

Many young adults wonder if telehealth is the right choice for their mental health needs. To help you decide, let’s address some common questions and concerns:

1. Will I receive the same level of care as in-person therapy? Absolutely. Telehealth therapy is conducted by licensed professionals who are trained to provide effective treatment and support. Research has shown that teletherapy can be just as effective as in-person therapy for a wide range of mental health concerns.

2. Can I maintain my privacy and confidentiality? Yes, teletherapy prioritizes your privacy. Sessions are conducted through secure and encrypted platforms, ensuring that your personal information remains confidential.

3. What if I don’t have access to technology or a stable internet connection? There are options available for those without reliable technology or internet access. Phone sessions are a viable alternative with some providers, and some providers may even offer sessions via text or email.

4. Will it feel as personal as in-person therapy? Teletherapy sessions can be incredibly personal and therapeutic. Many clients report feeling just as connected to their therapist during remote sessions as they do in face-to-face meetings.

I worked at a university counseling center for the last 10 years and sometimes didn’t meet certain clients in person…ever. They told me they felt the same about our therapeutic relationship as if they met me in person. It’s just as personal as being in the same room.

Why Telehealth is an Ideal Solution

Now that we’ve addressed some common concerns, let’s explore why telehealth is an ideal solution for many young adults:

1. Convenience: Teletherapy eliminates the need for travel, making it accessible for individuals with busy schedules or those living in remote areas.

2. Flexibility: You can schedule sessions at times that work best for you, even during evenings or weekends with some providers. This flexibility allows you to prioritize your mental health without disrupting your daily routine.

3. Comfort: Being in your own environment can help you feel more relaxed and open during therapy sessions. This comfort can lead to more productive discussions and insights.

4. Reduced Stigma: For some, seeking mental health support can be daunting. Teletherapy offers a degree of anonymity that can make the process feel less intimidating. You don’t have to wait in a room full of other clients who you worry about knowing, for example. Instead, you meet when and where you want (as long as it’s private).

How to Find Florida Telehealth Providers Like Me

If you’re considering telehealth as an option, it’s important to find a qualified therapist who meets your needs. As a licensed psychotherapist, I’m here to guide you through the process. Here are some steps to help you find the right provider:

1. Start with Research: Begin your search by looking online for telehealth providers in Florida. Websites like Psychology Today and Zocdoc can be valuable resources.

2. Check Credentials: Ensure that the therapist you choose is licensed and experienced in addressing your specific concerns. You can verify their credentials on the Florida Department of Health website.

3. Read Reviews: Reading reviews and testimonials from other clients can provide insights into the therapist’s approach and effectiveness.

4. Schedule Consultations: Many therapists offer free initial consultations. Take advantage of these to get a sense of their style and whether you feel comfortable with them.

5. Ask About Specializations: Make sure the therapist specializes in areas that align with your needs. As mentioned earlier, I specialize in helping young adults navigate various challenges.

6. Confirm Insurance: If you have insurance, ensure that the therapist accepts it. This can help make therapy more affordable for you.

7. Trust Your Gut: Ultimately, trust your instincts when selecting a therapist. The therapeutic relationship is built on trust and comfort, so it’s essential to choose someone you connect with.

Conclusion and Call to Action

In conclusion, telehealth mental health therapy offers young adults in Florida a convenient and effective way to prioritize their mental well-being. It provides a level of flexibility and comfort that can be particularly appealing to those with busy lives. As a licensed psychotherapist specializing in issues that commonly affect young adults, such as anxiety, Attention-Deficit/Hyperactivity Disorder (ADHD), self-esteem concerns, life changes/transitions/adjustment issues, and personal development, I invite you to explore the benefits of teletherapy further. My approach with you as my client is Person-centered, Humanistic, genuine, multiculturally sensitive, and honest, as well as integrative with research-based practices such as Cognitive Behavioral Therapy (CBT) and Expressive Arts Therapy (use of music and art- I’m a trained HealthRHYTHMS Drumming Facilitator!).

If you’re ready to take the next step toward improving your mental health and overall well-being, I encourage you to learn more about my services. I offer telehealth therapy that’s tailored to your unique needs, and I accept insurance to make the process as accessible as possible (Aetna, Cigna, United Healthcare, Oxford Health, and Oscar Health are accepted. If you want reimbursement from your out-of-network provider [one I do not take], I can provide a superbill. Get started using your insurance to see me here, through use of the secure platform Headway.)

Don’t hesitate to reach out and schedule your free 15 minute consultation with me. Your mental health is worth investing in, and teletherapy can be a valuable tool on your journey to a happier and more fulfilling life. Remember, you’re not alone, and support is just a click or a call away. Hope to see you soon!

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Copyright © 2023 Imagine Change Counseling, LLC. All rights reserved.

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