Intown Professional Counseling

04/08/2025

Registration open now! Our next DBT skills group begins Wednesday, April 23rd.

03/05/2025

Intown is excited to partner with to offer this mindfulness and movement group for ADHD beginning on March 21st. Reach out via email or our website to register.

02/02/2025

02/02/2025

01/27/2025

We have our next DBT skills group starting on Monday, February 3rd. The module will be focusing on distressed tolerance skills. Reach out to admin@intownprocounseling.com to sign up or get more information.

11/10/2024

We enjoyed some great food and conversation networking with other wonderful clinicians this week, with . Thank you for hosting this special evening!

11/05/2024

Something wonderful is going to happen to you today!

09/24/2024

The 54321 grounding technique is a mindfulness exercise that can help you focus on the present moment and reduce anxiety. Before starting this exercise, took a few breaths and try to relax your body. What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed. What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities. What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind. What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle. What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.

09/24/2024

Today, use your senses to notice pleasant events as they are happening and bring awareness to your experience of them.

09/06/2024

DBT skills group for September are now forming. Register at www.intownprofessionalcounseling.com.

07/11/2024

Set daily intentions step-by-step: 1. Be clear about what you want.
2. Focus on the positive.
3. Keep it simple.
4. State your intentions often.
5. Align actions with intentions.
6. Practice patience and persistence.
7. Reflect and adjust as needed.
8. Incorporate mindfulness and meditation.