Untethered Therapy

11/21/2025

The holidays can bring both warmth and stress — especially when old family patterns resurface.

This Thanksgiving, remember: it’s okay to protect your peace. Setting boundaries isn’t unkind — it’s a way of showing up with authenticity, care, and self-respect.
🕊️ Read our latest post on navigating family gatherings with emotional boundaries — and why protecting your energy can help deepen the connections that matter most.

👉 https://untetheredtherapy.org/when-gratitude-season-feels-complicated/

11/18/2025

𝐉𝐨𝐢𝐧 𝐨𝐮𝐫 𝐔𝐩𝐜𝐨𝐦𝐢𝐧𝐠 𝐀𝐝𝐮𝐥𝐭 𝐀𝐃𝐇𝐃 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐚𝐧𝐝 𝐒𝐤𝐢𝐥𝐥𝐬 𝐆𝐫𝐨𝐮𝐩: 𝐁𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐅𝐨𝐜𝐮𝐬, 𝐂𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞, 𝐚𝐧𝐝 𝐒𝐞𝐥𝐟-𝐂𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧

Many adults with ADHD carry a lifetime of “shoulds” — 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘮𝘰𝘳𝘦 𝘰𝘳𝘨𝘢𝘯𝘪𝘻𝘦𝘥, 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘣𝘦𝘵𝘵𝘦𝘳, 𝘐 𝘴𝘩𝘰𝘶𝘭𝘥 𝘵𝘳𝘺 𝘩𝘢𝘳𝘥𝘦𝘳.

This group goes beyond productivity tips. We’ll explore practical tools to strengthen focus and executive functioning while also unpacking the shame, guilt, and self-criticism that often come with ADHD.

Because managing ADHD isn’t just about systems — it’s about healing the stories you’ve been told about yourself.

Join a supportive space to learn practical tools, understand your brain, and release the shame that’s been holding you back. Get more information or register at 𝐛𝐢𝐭.𝐥𝐲/𝐀𝐃𝐇𝐃-𝟐𝟎𝟐𝟔 or by contacting us at info@untetheredtherapy.org.

𝐖𝐡𝐞𝐧: Tuesdays from 5:30 – 7:00 PM, beginning January 13, 2026, running through March 31, 2026. (12 weeks)
𝐂𝐨𝐬𝐭: $50 / Session
𝐖𝐡𝐞𝐫𝐞: Online (link will be provided) – available from anywhere within Pennsylvania
𝐇𝐨𝐬𝐭𝐞𝐝 𝐛𝐲: Amanda Anderson, LPC.

11/14/2025

💭 You don’t have to carry it all alone.

This Men’s Mental Health Month, we’re reminding men that therapy isn’t about weakness — it’s about relief, strength, and connection. You don’t have to have the right words or a plan. You just have to start.

At Untethered Therapy, we offer a space where you can talk openly, without judgment, and begin to lighten the weight you’ve been holding for too long.

🧠 Read more: Men’s Mental Health Month: You Don’t Have to Carry It Alone
https://untetheredtherapy.org/you-dont-have-to-carry-it-all-alone/

11/11/2025

We always look forward to this amazing event!

🎄IT’S TIME!!! The most wonderful time of the year is right around the corner, and we’re thrilled to celebrate with our Bellevue community on Saturday, December 6th from 5-9pm. Expect treats, trinkets, activities, and a guest appearance by a certain someone from the North Pole! 🎅 👀

If you’d like to participate or donate, please visit BonaFideBellevue.org/lightup 🙌🏻

11/11/2025

Today we honor those who have served — the veterans whose courage, dedication, and sacrifice have shaped our communities. 💙

At Untethered Therapy, we recognize that the transition from service to civilian life can carry unseen challenges. Mental health support is not a sign of weakness — it’s a continuation of strength. To all who have served, we see you, we thank you, and we’re here to walk beside you. 🇺🇸

11/07/2025

Feeling a little heavier or more tired as the days get darker?

You’re not alone — many people experience the winter blues, or Seasonal Affective Disorder (SAD), when sunlight fades.

Light affects our sleep, energy, and mood by influencing serotonin, melatonin, and vitamin D levels — so less sun can mean less balance. But there are gentle ways to support your mind and body this season. 🕯️ Read more on the Untethered Therapy blog: “When the Days Grow Shorter: Caring for Your Mental Health Through Seasonal Change.”

As the days grow shorter and sunlight fades, many people notice subtle shifts in their energy, motivation, and mood. For some, those changes are mild — a little more fatigue, […]

11/04/2025

🌟 Even in the darkest seasons, a small shift in focus can become a lifeline. Practicing daily gratitude isn’t just a feel-good exercise—it can truly help lift the fog and reconnect us to the good that’s still in our lives.

If you’re feeling overwhelmed, small, or stuck, come find “light in the darkness” by reading:

👉 “Gratitude: Finding Light in the Darkness”

https://untetheredtherapy.org/gratitude_finding-light-in-the-darkness/

You don’t have to wait for everything to be perfect before you find something to be grateful for.

The wisdom of practicing gratitude reaches far deeper than a mere sentiment. The literature is replete with scientific evidence of the positive effects of practicing gratitude on the mental health and wellbeing of mankind.

10/31/2025

🎃 You Don’t Need a Costume to Be Someone Amazing 👻

Halloween reminds us how many roles we all play — superhero, caregiver, partner, friend, coworker, parent, therapist… sometimes all in the same day. 🦸‍♀️💪
Costumes can be fun, but remember: you don’t need one to be incredible.

You already show up in so many ways that matter — with courage, creativity, and compassion.

So whether you’re dressed as a vampire, a pumpkin, or just yourself this Halloween, take a moment to appreciate the many versions of you that make life richer.

🕯️ Here’s your friendly reminder: authenticity is your best outfit, and kindness never goes out of style.

✨ Treat yourself to a moment of rest, laughter, or something sweet — you’ve earned it.

10/28/2025

✨ Perfectionism can sound like motivation — but often, it’s the voice that whispers you’re never enough. It keeps us striving, comparing, and exhausted.

What if instead of chasing “perfect,” we practiced being human? Imperfection doesn’t mean failure; it means authenticity, creativity, and growth.

💭 Explore how perfectionism shapes your thoughts — and how to soften its grip:
👉 https://untetheredtherapy.org/the-imperfect-realities-of-perfectionism/

Perfectionism. We hear it so often in today’s world. What does it mean to you? Do you immediately identify with it? Perfectionistic behaviors can be both adaptive (helpful) and maladaptive (hurtful).

10/24/2025

What if you didn’t have to love your body every day — just make peace with it?

Body neutrality invites a gentler way to relate to yourself — one rooted in respect, not perfection. It’s about noticing what your body allows you to experience, offering gratitude for what it can do, and allowing care without judgment. 💛

Read the full reflection on our blog to explore simple ways to begin this shift toward peace and presence.

At Untethered Therapy, we often talk with clients about the many ways our relationship with our body can shape our mental and emotional health. For some, that relationship has been […]

10/21/2025

😴 Sleep Like Your Life Depends On It

We all know sleep is important — but it’s more than just rest. Quality sleep affects nearly every part of our mental and physical health: mood, focus, immune function, and emotional regulation. When we short ourselves on sleep, we’re asking our bodies and minds to run on empty.

At Untethered Therapy, we talk often about the connection between rest and mental health — and how honoring your body’s need for rest is an act of self-care, not laziness.

🌙 Read more about the science and psychology of sleep — and get simple tips to improve your rest — in a blog post from our archives: https://untetheredtherapy.org/sleep-like-your-life-depends-on-it/

👉 Sleep Like Your Life Depends On It

10/17/2025

🌊 “Breathing Underwater” — More Than Survival 🌊

Feeling like you’re just treading water some days? You’re not alone. In our latest post, we explore what it means to move beyond just surviving — to truly live again — by giving yourself permission to pause, to breathe, and to reclaim your humanity.

Come read, reflect, and remember: your life is more than what you’re enduring — it’s what you’re allowed to create. 💙

🔗 https://untetheredtherapy.org/breathing-underwater-accepting-that-you-are-allowed-to-live-instead-of-just-survive/

“May all your dreams but one come true, for what is life without a dream?” ― David Gemmell In the interesting times we live in, it can be easy to find […]