workshops – 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/.

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/.

January 10, 2024January 9, 2024

Finding Simplicity This Year

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Embracing Simplicity in a Chaotic World

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

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

Assessing Your Desired Life: Reflective Questions for Clarity

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

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

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

Checking Alignment: Does Your Life Reflect Your Aspirations?

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

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

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

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

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

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

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

Starting Small: Practical Steps Toward Simplicity

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

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

Examples of Sustaining Simplicity: Making it Stick

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

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

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

Why Telehealth is an Ideal Support System

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

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

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

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

Contact Me in 4 Easy Ways (for therapy):

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 3, 2024January 3, 2024

Realistic Goal Setting for 2024

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

Setting Successful and Realistic Goals

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

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

More Help is On the Way!

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

Importance of Mindset and Consistency:

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

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

Harnessing the Power of Visualization:

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

Accountability:

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

Embracing Self-Compassion and Self-Care:

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

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

Adjusting as Needed:

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

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

Now Get To It

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

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

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

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

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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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/.

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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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 21, 2023November 14, 2023

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

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

What are Online Workshops?

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

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

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

Who Can Benefit from Workshops?

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

Is an Online Workshop Worth Your Time and Investment?

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

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

Music-Specific Benefits of My Workshops

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

Anxiety:

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

Social Anxiety:

Increased social connection, group cohesiveness, enhanced personal relationships

Self–esteem:

Improved self-image, confidence, self-awareness

ADHD:

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

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

Embrace Transformative Learning: Sign Up for My Online Workshops Today

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

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

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

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

November 14, 2023

Navigating the Holiday Hustle: A Guide to Mental Health

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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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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/.

October 27, 2023

Navigating Academic Concerns with a Therapist’s Help

graduation-caps-as-lights-for-academic-hope

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

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

Understanding Academic Concerns

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

1. Test Anxiety

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

2. Time Management Struggles

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

3. Perfectionism

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

4. ADHD and Academic Challenges

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

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

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

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

1. Are They Qualified?

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

2. Specialization in Academic Concerns

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

3. Approach and Techniques

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

4. Compatibility

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

5. Reviews and Recommendations

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

6. Flexibility and Accessibility

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

7. Cost and Insurance

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

8. Goals and Expectations

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

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

Florida Academic Concerns Therapy Services

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

Who Am I?

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

How Can I Help You?

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

Online Workshops for ADHD (and Emotion Management)

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

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

Let’s Talk Soon

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

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

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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/.