therapy – Page 2 – Imagine Change Counseling, LLC

December 14, 2023December 1, 2023

Holiday Blues vs Depression and How to Cope

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:

Are your feelings of sadness or isolation persistent?
Do you find it challenging to enjoy activities you usually love during the holidays?
Are you withdrawing from friends and family?
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:

Persistent Sadness: Feeling down most of the day, nearly every day.
Loss of Interest: Losing interest or pleasure in activities you once enjoyed.
Changes in Appetite or Weight: Significant changes in appetite leading to weight loss or gain.
Sleep Disturbances: Trouble sleeping or sleeping excessively.
Fatigue or Loss of Energy: Feeling tired, sluggish, or lacking energy.
Feelings of Worthlessness or Guilt: Persistent feelings of worthlessness or excessive guilt.
Difficulty Concentrating: Trouble focusing, making decisions, or remembering things.
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:

Acknowledge Your Feelings: It’s okay not to feel festive all the time. Allow yourself to feel what you feel without judgment.
Stay Connected: Reach out to friends, even virtually. Connection is crucial, especially when you’re feeling down.
Create Your Own Traditions: If the usual holiday traditions don’t resonate with you, create new ones that bring you joy.
Practice Self-Care: Take time for yourself. Engage in activities that soothe and recharge you, whether it’s meditation, exercise, or reading.
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:

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/.

November 14, 2023

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:

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

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/.

November 2, 2023November 2, 2023

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

red-spiral-staircase-with-plants-in-background

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:

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.
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.
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.
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.
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:

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.
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.
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.
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.
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:

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.
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.
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.
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.
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.

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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/.

October 13, 2023October 13, 2023

ADHD and Me: Help for Young Adults

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:

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?
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?
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?
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?
Forgetfulness: Are you frequently misplacing items or forgetting important dates and appointments, even when you’ve tried various methods to remember?
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.

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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/.