Total Alignment Counseling LLC

11/22/2025

Navigating the holiday season can be overwhelming, but finding support can make all the difference. Schedule an appointment today to help manage holiday stress and embrace the joy of the season.

03/27/2023

Vacation season is around the corner. I travel often with my extended family, and I know others do as well. What can you do to manage stress when taking trips with family?

-Take breaks- if you feel yourself getting irritated take a break. Go for walk or retreat to a quiet place for a few minutes.
-Compromise- compromise where and when you can. Pick your battles!
-Enjoy the moment- many of these moments we will never get back. Savor time with loved ones while you have them. Appreciate the things that make them unique.
-Manage expectations- if something is off limits for you, let others know. If you cannot spend hundreds of dollars on an expensive dinner, let others know up front.
-Communicate- No one can read your mind. Talk about things you need. Listen and try to understand your families' opinions.

Vacations can be amazing and full of memories, no matter who you are traveling with!

03/27/2023

Coping skills are the strategies that people use to deal with stress, difficult emotions, and challenges. They can be helpful in managing everyday stress as well as more serious problems.

There are many different coping skills, and what works for one person may not work for another. It is important to find coping skills that work for you and to practice them regularly.

Some common coping skills include:

Exercise: Exercise is a great way to reduce stress and improve your mood. It can also help you sleep better and boost your energy levels.

Relaxation techniques: Relaxation techniques such as yoga, meditation, and deep breathing can help you calm down and manage stress.

Talking to someone: Talking to someone you trust can help you feel better and get support. This could be a friend, family member, therapist, or counselor.

Writing: Writing in a journal can help you process your thoughts and feelings. It can also be a way to express yourself creatively.

Spending time in nature: Spending time in nature can help you relax and de-stress. It can also help you connect with something larger than yourself.

Humor: Humor can help you cope with difficult situations and make light of tough times.

Setting boundaries: It is important to set boundaries in your life. This means saying no to things that you do not want to do and taking care of yourself.

If you are struggling to cope with stress or difficult emotions, it is important to seek professional help. A therapist can help you develop coping skills that work for you and support you as you deal with challenges.

06/08/2022

Self care! I want to take a minute to focus on self care. It is so crucial that you take a minute to think about what this means for you. This is especially important if you are busy, overwhelmed, or struggle with anxiety or depression. I would suggest starting with the basics; are you getting enough sleep and eating regularly? Then I would think about what helps you to recharge. This is different for everyone but it doesn't have to be complex. Do you recharge by being social or do you need time alone? Do you enjoy physical activity or walking? Where do you feel most calm, home or nature? Think back to the last time you felt really calm, what was happening and who was around. Then think about how to integrate that into your daily life.

03/10/2022

Peace....what does it mean to you? In these stressful and uncertain times, peace can seem distant. I believe that peace can be cultivated inside of you. What are the activities that bring you peace? Prayer, meditation, time in nature, or cuddling are a few things that come to mind when I think of peace. What are the things that help you find a place of peace within?

12/07/2021

Here are some final tips on goal setting, as you get ready to create your New Year's Resolution.

Make your goals SMART (specific, measurable, attainable, relevant, and time bound). This is an acronym we use when developing goals for students in school. But the same basic concepts apply to us too! Here is an example: a poorly written goal would be “I want to lose weight”. A SMART goal would be, “I want to lose 5 pounds by June”. Being specific about what you want to achieve will help you stay motivated. I want YOU to succeed, and the best way to do that is to be realistic with yourself about what you can achieve.

12/03/2021

New Year's is around the corner. Are you ready? Lets look at a few more things to consider when setting personal goals and writing your New Year's resolutions. After you assess your values, needs and past years performance, determine the type of goal you want. Some various types of goals include short term goals, long term goals, and lifetime goals. For example, my long term goal may be to save an emergency fund of 3 months’ salary, but this could take time. My short term goal may be to save 5% of my paycheck each month. You could set both a long term goal and a short term goal, but remember to make them realistic and achievable. More on that in the next post!

12/01/2021

The New Year is quickly approaching and this is a time of year we tend to reflect on what we have done as well as what we want to do moving forward. I will be posting tips to help you as you think about your New Year’s resolutions.

Think about your values. What is important to you and why? This is a good place to start. What have you really succeed at this year? In what areas did you fall short? When thinking about this, be kind to yourself. Perhaps you’ve done a good job adjusting to working in person, but you’ve neglected your health. When doing this, remember that none of us are perfect and we are always a work in progress. Beating yourself up will accomplish nothing, simply look at these questions with curiosity. Being patient and setting goals that are meaningful will produce lasting results.

11/27/2021

What is holding you back from your best life? Maybe you know but you aren't ready to face it. Maybe you don't know. Either way, we are here to provide non-judgmental support. Only YOU know what is best for you. I am here to help you on your journey. Contact me for a free consultation today, or book a counseling session now on our website.

https://www.totalalignmentcounseling.com

11/23/2021

A good reminder to be patient and understanding this holiday. Ask what you can do to help ease others anxiety.

Thanksgiving is this week. For individuals who are neurodiverse or have a developmental disability, holidays can be stressful or sometimes just different. Whether you’re an adult with DD, a parent, a caregiver, or someone hosting Thanksgiving, remember to be patient with yourself/them.

“It’s easy to feel defensive when someone says your traditions don’t work for them. It’s easy to feel like it’s a personal attack on you or a commentary on how enjoyable you are. I want to strongly encourage families of neurodivergent individuals to practice some curiosity and empathy this holiday season. If your loved one gets stressed out by the holidays, ask more about why. Ask what you can do to make it easier. Ask what they would want in their ideal holiday. Chances are, they don’t want to be alone. They just don’t want to be overwhelmed.” - Olivia James, a neurodivergent adult and author.

Everyone deserves to have a great holiday, even if that means doing things a little differently.

Read more about Olivia’s story here: https://www.yahoo.com/lifestyle/holiday-accommodations-neurodivergent-person-203544050.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAANHehbMoX74JQHNPRjAYXHaxUvG4bO7D651kvxRk0mfMfh7DeM0JUBoOXfES8mKlcLtZeDUnQU9QzRaut6kMQpQzP6IShk76HMUO04A66Ro3f7WmKovnf2zLHW7uBLFvLTU3cMyez6vbrASwXDxnYhhuuBjwkPkMvhzGrKbv1TmU

11/23/2021

Holiday Stress! Thanksgiving is just a few days away. Holiday stress is real and can get the best of us. Here are a few tips to help you enjoy your Thanksgiving.

1. Stay grateful. Take a minute at the start or end of your day to think about 3 things you are grateful for. Pause during the chaos and remember the people and memories you are grateful for.
2. Team work. If you are hosting, don't take on all the tasks alone. If you are visiting, offer to help. Get your kids to help wash dishes, ask your dad to take out the trash, ask your cousin to bring a side dish. Every little bit helps.
3. Take a break. If you become overwhelmed, step out for a minute to regroup. Go for a quick walk, go into your bedroom and shut the door, run a quick "errand".
4. Agree to disagree. Most of us have been isolated a long time. Enjoy this time to reconnect with loved ones. If you disagree, agree to disagree with a smile on your face, and move on.
5. Say thank you. Hug your loved ones, and tell them what you appreciate about them.

If you are struggling this holiday season reach out to us and schedule an appointment!