Birch Tree Counseling, LLC.

Birch Tree Counseling offers skillful therapeutic services with a licensed therapist specializing in Www.birchtreecounselingllc.com

Operating as usual

11/03/2022

❄️We are smack dab in the middle of the “ber” months.

This Saturday the 🕰 clocks ‘fall back’ an hour and the colder nights, busier days, holiday demands, and other seasonal stressors will be in full force.

Rachel Kendzejeski LCSW-C at Birch Tree Couneling LLC will be facilitating an in person therapy and skills group for adults (18+) on Saturday, December 3rd, 2022. This group will focus on identifying triggers for stress/anxiety during this time of year and in the remaining winter months following the holiday season. Additionally it will introduce practical skills and coping techniques for more effectively managing the seasonal stressors and anxiety symptoms that piggyback themselves along during these colder months.

Some folks respond to this by saying that the holidays are not a stressful time for them or that they do not approach the holidays with stress or anxiety. Often these comments are followed by them explaining that they notice that their struggles, anxiety or slumps come after the holidays are over. And so this is another component of the stress that will be discussed in the group session.

If this is something that you and/or someone you know may find helpful, please reach out to arrange your session space.

05/29/2022

Remembering and honoring all those that have fought to protect our country and our freedoms. And remembering those who continue to fight everyday.
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Remembering and honoring the sacrifices of the many military families and loved ones that help support these brave men and women.
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Happy Memorial Day🇺🇸
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🇺🇸 🙏 🔴⚪️🔵

01/27/2022

❤️Happy Spouse’s Day!❤️
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A little later than preferred to bring attention to this day that highlights such a special type of relationship.
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Sometimes we just need to pause and celebrate something in order to reframe our perspectives!
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So did you take some time out to show appreciation and love towards your spouse today?
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If you did share in the comments some fun things you did to celebrate National Spouse’s Day.
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If you are like me running in ten different directions and just now hoping on social media at this late hour... there is nothing to say that you can’t stretch the special celebration out through tomorrow, the rest of the week or heck even the weekend!
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Get creative and remind each other that you choose to love each other everyday and that is very special.
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⬇️If you feel bold enough to share some of your creative ideas for celebrating... share in the answers in the comments so others may try them! ⬇️
www.birchtreecounselingllc.com

❤️

01/12/2022

[Finding Your Happy Pace]
You read that right. What is your happy pace?
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Whether we like to admit it most of the time we complain that there are only 24 hours in the day and we need more time, more sleep, more energy to do it all or maybe more patience to deal with the stress. Maybe we move on autopilot constantly and feel drained. Maybe the new year has brought with it a pile of new work to tackle at work or at home, or new problems in your relationships. First things first find your happy pace.
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Where do you even start to find your happy pace with it all?
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If you ask an avid long distance runner they may use words like endurance, breathe more, good tunes, pacing, focus on stride, set small goals as mile marks to progress, etc.
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So let’s think of where there is wiggle room in your busy life to start this slowing down and pacing yourself:
💡Set a bed time- when you want to be climbing in bed to sleep... got it? Now add an extra 30min prior to that time to turn off screens, get into bed clothes, relaxation, calming your mind, and slowing your pace.
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💡OR take a lunch break... a REAL lunch break. Not at your desk, not standing in your kitchen rushing through the meal, or in your car on the way to your next meeting. Give yourself a mindful break to refocus your day and nurture yourself with healthy food and a little ‘me time’. Taking your day in stride to prioritize your health.
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Whatever you choose to do...slow your pace, breath more, set a schedule that gives you breaks to recharge, focus on healthy habits to endure stress, and maybe just maybe set some new mile markers. Taking in those mile markers for your day, week or month with something you want to improve with yourself or your relationships.
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⬇️Share below how you are working to find your happy pace!⬇️
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👟

12/31/2021

🥳 Happy New Year 2022!
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Wishes for a healthy, prosperous and very Happy New Year!
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Instead of a resolution this year look for opportunities to prioritize your personal and relationship self care.
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Opportunities to:
-Take a pause and be in the moment... maybe put the phone 📱 down; stay in the car a little longer to listen to the rest of the song; sip that coffee and enjoy the warmth; hold that hug a little longer; etc.
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-Watch your words...look for ways to tell yourself kind things; put affirmations statements on post-it’s around the house and remind yourself to read them; tell your partner you appreciate them in creative ways.
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However you choose to do it, always be kind, patient and loving to yourself and in your relationship.
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Cheers to the New Year! Be Well!

12/22/2021

However you celebrate the winter holidays may they be full of love, laughter, peace and joy. And may the New Year bring new opportunities for happiness & prosperity.
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www.birchtreecounselingllc.com

🎄 ❤️🖤💚 ❄️

11/25/2021

Wishing you and yours a safe, relaxing and very Happy Thanksgiving holiday!
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Photos from Birch Tree Counseling, LLC.'s post 11/09/2021

Spice Up Your Autumn
This Week’s Challenge: Relaxation & Comfort
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Well here we sit entering into the busy time of year and here is this challenge asking for you to consider a time out together to relax and sink into a date that nurtures comfort and laughter in your relationship.
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Being able to relax in any relationship, rests in being able to feel comfortable and confident to be yourself. While relying on being accepted for any of your quirks, which of course enhances your friendship at the core of your relationship. The friendship and acceptance speaks the “you’re my person” message to each other.
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So how do we do this?
❤️Lovemapping
❤️Small things often
❤️Learn new things about your partner no matter how long you have been together.
❤️And anything else that makes you feel connected emotionally.
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For this challenges you with see two more slides if you swipe ➡️.
🔹The first are questions that you are encouraged to answer and then share your answers with each other to see how well you know each other.
🔹The second are questions that are fun and meant to get you talking and laughing. They are quirky and fun so remember to have fun and don’t take the answers too seriously.
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So sit together with a comfort drink and maybe even your favorite comfort food. And enjoy a date of relaxation, comfort, and probably some laughter.
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www.birchtreecounselingllc.com

11/04/2021

Such an important thought to focus on this month & always.

How will you nurture and protect your joy?

'NO'vember...

Photos from Birch Tree Counseling, LLC.'s post 11/03/2021

🌶Spice Up Your Autumn 🍂🍁
This Week’s Challenge: Thoughtfulness
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Thoughtfulness emphasizes prioritizing the relationship and communicating through various ways (ie talking, body language, planning and spontaneity your affection and loving connection.
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Usually when couples are planning, attending or reminiscing about their wedding day they plan everything down to the something old, new, borrowed and blue. These things all represent parts of the marriage and make the wedding day special.
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BUT let’s take a twist on these. Let’s look at them as opportunities for having fun, reconnecting and prioritizing quality time together, no matter how long it’s been since those four things were a focus for your relationship.
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For this challenge ➡️Swipe➡️ to see the four categories. And challenge yourself and your partner to look at these categories and pick one from each to do together.
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A reminder that thoughtfulness and attention to small things are what make up the big things in the relationship.
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💕 #

10/31/2021

🎃Happy Halloween!!🎃
May it be full of creativity, spooky fun, & sweet treats!
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Be well!
🎃

Photos from Birch Tree Counseling, LLC.'s post 10/26/2021

🌶Spice Up Your Autumn🍁🍂
This Week’s Challenge: Appreciation
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If you have ever gone to counseling or considered ways to spice up your relationship you will see a lot of emphasis on Appreciation.
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Often it says things like
🗣Tell your partner you are grateful
OR another popular one- ‘use their love language to show your appreciation’.
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But what I hear often when I ask “How can you work on being more aware of your appreciation?”
...is I don’t know 🤷🤔.
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So I ask how do you recognize and emphasize that despite the day to day grind, current relationship stress or the dreaded relationship ruts, that you purposefully choose each other daily?
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Try This Challenge:
1️⃣ Look at the list of traits and pick 3 traits you genuinely love and appreciate about your partner.
2️⃣ Identify specific example(s) of how these traits have been demonstrated in positive ways over the past week or two. Write them down.
3️⃣. Share these positive observations with your partner through loving, gratitude statements.
🔁Repeat as often as you like!

❣️example:
Trait: Fun
Instance: Partner helped to ease the tension from an upcoming work presentation by putting on guilty pleasure songs and have a dance it out moment.
Gratitude Statement: “I really appreciate how you know when I really need to have fun. It was so great when you helped me laugh so hard my cheeks hurt at our horrible dancing. That really made me feel loved!”
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Pick & personalize these traits to your Partner’s unique strengths.
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Have fun with it!
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You can’t go wrong when you compliment and connect with your partner through appreciation.
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Most importantly this takes away the ambiguous feeling of not knowing the ‘right’ way to show appreciation to each other. And it takes away from the ‘I don’t know how to appreciate them’ statements.
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🔥Once you get the hang of this and want to spice it up more... start to focus on specific themes for appreciation ie. Romance, Physical intimacy or sensual touch.
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🔑 ❤️

10/18/2021

Spice Up Your Autumn, This Week’s Challenge: Laughter 😂🤣
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The health benefits of laughter are countless and the impact on relationships is also very beneficial. To name a few:
💕 Laughing taps into our stress experience and leads to increased relaxation and reduced muscle tension, heart rate, and blood pressure—the exact opposite effect of an argument.
💕Laughing helps mitigate the stressful fight or flight response that arises during conflict and paves the way toward a calmer state of mind for you and your loved one.
💕Laughing releases endorphins to make you feel better together.
💕Improves your immune system.
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So...Let’s talk LAUGH BREAKS!
Tension within a relationship especially tension that escalates in conflicts can fill a emotional and physical space between you and your partner to the point where it is hard to say or do anything without spiraling into or worsening a conflict.

When developed and practiced, a solid LAUGH BREAK reduces that tension which can lead to:
😆 Lower defensiveness
😆 Help see things from a different perspective
😂Interrupt strong reactive emotions
😂Find creative ways to problem-solve
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So your challenge: Work on the LAUGH BREAK with your partner. Things to consider:
▪️Know what makes you and your partner genuinely laugh or even just giggle.
▪️Know insecurities or areas that you and your partner deem off limits to joking.
▪️ Think of a catchy slang phrase that you can mention in the middle of a conflict that signals that there needs to be a tension relief.
▪️Practice humor outside of conflict situations. Bring humor to all activities:
Chores, stuck in the car during traffic jams, running errands, at the end of a stressful work day, etc.
▪️Build inside jokes and personal slang-comedy language.
▪️Lastly, watch a comedy show or get creative in other ways.
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The more you practice or incorporate humor the more open you are to the LAUGH BREAKS during tough interactions.

10/08/2021

🌶Spice Up Your Autumn🍁
This Week’s Theme: Adventure
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Why is Adventure important? 🤔
Truth is most couples play it safe when it comes to trying new things or being spontaneous. I often hear from people and have been guilty myself in saying “oh we are in a groove and things are going along pretty smoothly.” This in itself is not a bad thing but if not careful to keep that groove in check it can quickly turn into a rut.

⬇️Check Out These Adventure Challenges⬇️

🚗🛣Mystery Roadtrip: Pick a day that both of you can dedicate a few hours maybe 2-3 or longer if you want. Pack your favorite road trip snacks & favorite roadtrip tunes on a playlist. Most important bring one 6-sided die. Assign directions to the numbers (ie. 1,2 = Left, 3,4 = Right, 5,6=Straight). Hop in the car & start driving. At every intersection roll the die and see where it takes you. Have fun with it! Check out the sites & be present (limit phone use). When you get to the stopping point get out and take a selfie.

🔍Relationship Scavenger Hunt: Think of an activity you would have to book/plan ahead that you could do together. Don’t tell your partner, rather create clues. The clues are matched up or hidden in aspects of your relationship. Ex: clue hidden in the dvd box of the movie you watched together on your first date; driving to the location of your first kiss and sharing a kiss in that spot to get the next clue, etc. Get creative! Leading to end destination of the special activity you have planned. Add an element of fun and take a selfie together when each clue is solved. Have fun! Make new memories with the experience that you have with the journey & the destination together.

🌶💕 Sweet or Spicy Bucket List: Each partner thinks of 2-3 romantic or intimate activities that they want to try with their partner. This is set to a timeline of a monthly bucket list. Discuss any parameters you may have with the activities so that they feasible and comfortable. Put these items on paper slips in a jar & pull them out to work on and finish all items by the end of the month.

10/01/2021

🍂🍁Spice Up Your Autumn🍁🍂
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This Week’s Theme: CREATIVITY
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Why is Creativity important in spicing up your relationship?
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Some research has shown that Creativity can be connected to strong romantic passion. That it can foster a sense of emotional connectivity, spontaneity, fun and flirtation, and overall relationship satisfaction. It helps reduce the feelings of monotony and feeling stuck in a ‘rut’.
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So let’s focus on bringing Creativity to your relationship!
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You will see a THIS or THAT Challenge suggestion in this post and that can be a great place to start, but that doesn’t mean that you can’t do something else entirely.

The goal for the next week is to get CREATIVE however you want to interpret that:
🌶Creative with showing affection or initiating intimacy.
🌶 Creative with checking in throughout the day and showing that you are thinking of your partner.
🌶Creative with goodbyes before leaving or hellos when coming home again.
🌶Creative with reminding them how much your love story means to you and how much you love them.
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This is a blank canvas for your to show your partner that the excitement is still there despite the chaos of life.
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Above all else don’t get caught up in perfection... just HAVE FUN!

❤️

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Bel Air, MD
21015

Opening Hours

Monday 4pm - 9pm
Tuesday 4pm - 9pm
Wednesday 4pm - 9pm
Thursday 4pm - 9pm

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