therapy – Imagine Change Counseling, LLC

April 3, 2024

Can Therapy Help my Anxiety?

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:

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.
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.
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.
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:

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.
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.
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.

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/.

March 27, 2024

Managing a Holiday (Like Easter) at Home

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:

Past Dynamics: Family dynamics can be complicated, and returning home may resurrect old wounds or unresolved conflicts.
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.
Loss of Autonomy: Returning to the family home can sometimes feel like a regression, particularly for those who have grown accustomed to their independence.
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:

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.
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.
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:

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.
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.
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.
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.
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.
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.
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.
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.

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/.

March 20, 2024

Happy Neurodiversity Celebration Week!

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. 🎉

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/.

February 22, 2024February 21, 2024

Expressive Arts Therapy: Exploring Creativity in Healing

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:

Anxiety and Stress: Creative expression can provide a nonverbal outlet for processing and managing overwhelming emotions.
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.
Trauma: Artistic expression can offer a safe space for exploring and integrating traumatic experiences, bypassing the limitations of language.
Depression: Engaging in creative activities can enhance mood, promote self-expression, and foster a sense of accomplishment.
Self-Exploration and Personal Development: Through creative exploration, individuals can gain insights into their inner world, develop self-awareness, and cultivate resilience.
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.

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.
Body Movement and Dance: Using movement to explore bodily sensations, release tension, and reconnect with one’s physical self.
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.
Mask Making: Exploring identity, emotions, and personas through the creation of masks, providing a tangible representation of inner experiences.
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):

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/.

February 15, 2024

Thriving with ADHD through Behavioral Therapy

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):

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/.

February 8, 2024

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

thought-catalog-written-in-journal-with-pens-on-table

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.

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.
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.
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.
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:

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

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/.

January 24, 2024

Is Therapy for Me?

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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):

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/.

January 17, 2024January 12, 2024

Cultivating Self-Compassion

woman-hugging-herself-with-back-to-camera

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.

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.
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.
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:

How do I speak to myself when I face challenges or setbacks?
Do I believe that I’m alone in my struggles, or do I recognize that everyone faces difficulties?
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

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.
Reframe self-talk: Challenge negative self-talk by consciously replacing it with more compassionate and realistic statements.
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):

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/.

December 28, 2023

Embracing Personal Growth: My Year in Review

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:

Self-Kindness: Being gentle and understanding with ourselves, especially when confronted with challenges or mistakes.
Common Humanity: Recognizing that imperfection is part of the human experience; we are not alone in our struggles.
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.

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.
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.
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.
Practice Mindfulness: Stay present in the moment. Mindfulness cultivates awareness and helps in making conscious decisions instead of reacting impulsively.
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:

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/.

December 19, 2023

The Gift of Mental Health During the 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:

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.
Practice Mindfulness: Engage in mindfulness exercises like meditation, deep breathing, or yoga to anchor yourself in the present moment and alleviate stress.
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!
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.
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.
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.
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.
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.
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.
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:

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/.