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Monday 4pm - 8pm Tuesday 11am - 8pm Wednesday 11am - 8pm Thursday 4pm - 8pm Friday 10am - 6pm

Salt River Therapy, 26 Court Street, Brooklyn, NY (2025)

12/26/2025

How to Create New Holiday Traditions as an Adult 🎄

Holidays often carry childhood nostalgia, but as adults, our circumstances change. Whether you've moved away, started your own family, or feel disconnected from the past, you have the power to create new traditions. This is an opportunity to reassess what matters to you and foster a sense of belonging in this new chapter of life.

Why create new traditions? 🌟

👉 A Sense of Control: Give yourself power over your holiday experiences.

👉 Personalized Meaning: Tailor traditions to your specific interests and values.

👉 Connection and Belonging: Help yourself feel more connected to loved ones.

Step-by-step guide to creating new traditions ✨

• Reflect on what matters to you: Incorporate aspects of past holidays that brought you joy into new activities.

• Start small: Try a simple change, like a new recipe or a holiday movie night.

• Get creative: Consider something completely new, like a volunteer day or a themed dinner.

• Incorporate self-care: Ensure your traditions include time for relaxation and personal reflection.

• Invite others in: Share activities with friends or family to create a sense of community.

• Freshen up old traditions: Blend childhood memories with a modern twist to bridge the gap between past and present.

There's no right or wrong way to do the holidays—the most important thing is to find what works best for you. By embracing change, you can make the holidays a time of joy, connection, and fulfillment.

12/24/2025

Mindful Gift-Giving: The Mental Health Benefits of Thoughtful Presents 🎁🧠

Gift-giving is often associated with stress, whether from financial strain or the pressure to find the “perfect” gift. However, mindful gift-giving can shift this perspective. By focusing on meaning rather than monetary value, you can foster deeper connections and reduce stress. This approach encourages you to slow down and reflect on the people you care about, creating a positive feedback loop of joy.

The mental health benefits of mindful gift-giving 🌟

👉 Reduced stress: Focus on the intention behind the gift rather than expensive trends.

👉 Increased connection: Strengthen relationships by considering the recipient's needs and preferences.

👉 Enhanced self-esteem: Giving can boost your sense of purpose and connection to your community.

👉 Mindfulness practice: Choosing a thoughtful gift requires you to be present, focused, and attentive to others.

How to give gifts mindfully 🛠️

• Consider the recipient's preferences: Choose items that reflect their personal interests, values, and hobbies.

• Focus on experiences: Experiential gifts create lasting memories and shared opportunities for fun.

• Make the gift yourself: Handcrafted or homemade gifts often carry more sentimental and heartfelt value.

• Stay in budget: Choose gifts that are meaningful yet affordable to avoid overshadowing joy with financial stress.

• Be fully present: Focus on the joy of giving and the shared experience of the exchange.

• Use meaningful gift wrap: Explore eco-friendly or personalized wrapping to add an extra layer of thoughtfulness.

By practicing mindful gift-giving, you can promote your overall well-being. Remember, the most meaningful gifts are often the ones that come from the heart.

12/22/2025

Happy Holidays from all of us at Salt River Therapy! ❄️

We believe in being real about the holidays: they can be messy, complicated, and stressful. If you’re feeling the pressure to "be merry" while navigating grief, family tension, or burnout, remember these tips:

👉 Check Your Expectations: It's okay if your holidays don't look like a social media feed. Focus on what feels authentic to you.

👉 Schedule "Me Time": Intentionally block out time for self-care, whether it’s a walk, a book, or just resting.

👉 Practice Gratitude for the Small Stuff: Even on hard days, finding one small thing that went well can help ground you.

Tired of feeling unseen during the holidays? Connect with a therapist who actually gets you. Visit our website to schedule your free consultation today.

12/19/2025

What is Avoidance? Confronting the Hidden Obstacle to Growth 🪴

Avoidance is a common behavior that we have all engaged in at some point or another. Generally speaking, avoidance describes when we keep away from particular situations, environments, individuals, or things because of the anticipated negative consequence of such an encounter or the painful feelings associated with them. Sometimes it’s as simple as avoiding doing the dishes; other times it’s something bigger, like avoiding a conversation that is causing distress.

🛑 Avoidance can hinder growth

Sometimes avoidance is used as a means of coping, but this typically only provides relief in the short term.

For example, someone struggling with social anxiety might avoid social situations, which reduces anxiety in the moment. Another example could be someone who avoids driving altogether after a traumatic car accident.

While avoidance provides temporary relief, it can ultimately hinder long-term recovery, preventing us from regaining confidence and independence. Is avoidance really protecting us, or are we inadvertently stunting our own growth and healing process?

🧠 Understanding avoidance

Examining the intention behind our avoidance is crucial for emotional and psychological well-being. We avoid difficult emotions or challenging situations because they provoke discomfort, fear, or pain.

However, by sidestepping these, we miss the opportunity to fully process our feelings, which is essential for healing and understanding ourselves more deeply. When we don't confront the root causes of our distress, these unresolved issues linger, manifesting as ongoing distress like anxiety, depression, or chronic stress.

💪 Confronting instead of avoiding

In contrast, confronting difficult situations and working through our emotions and challenges can lead to greater self-awareness, emotional intelligence, and inner strength. It allows us to build coping skills and develop a deeper understanding of our needs, motivations, and values.

Recognizing and addressing the intention behind our avoidance is a key step towards fostering mental health and promoting personal development.

Therapy can help with recognizing and addressing avoidance patterns in a supportive environment. Gradually confronting avoided situations or emotions can help to develop healthier coping strategies and resilience to tolerate discomfort without resorting to avoidance. Ultimately, this can result in enhanced emotional well-being and improved functioning across multiple aspects of life.

💬 Have you ever noticed how temporary the relief from avoidance is? Share one small step you are committing to take today to confront something you've been avoiding! Let’s encourage each other. ⬇️

12/17/2025

🧘 How Radical Acceptance Reduces Suffering 🕊️

Life is full of challenges, setbacks, and pain. It's natural to want to avoid or change difficult situations. However, resisting reality often leads to increased suffering. This is where radical acceptance comes in.

💖 What is radical acceptance?
Radical acceptance is a core concept in Dialectical Behavior Therapy (DBT). It's the ability to accept life as it is, without judgment or resistance. This doesn't mean you like or agree with what's happening; it simply means acknowledging reality.

Why is radical acceptance important?

🔹Reduces stress: Fighting against what is, can be exhausting and stressful.
🔹Increases emotional resilience: Accepting difficult emotions helps you cope better.
🔹Improves relationships: It fosters understanding and empathy.
🔹Frees up energy: When you're not fighting reality, you have more energy for positive actions.

🛠️ How to practice radical acceptance?

🔸Mindfulness: Pay attention to the present moment without judgment. This helps you observe your thoughts and feelings without getting caught up in them.

🔸Challenge unhelpful thoughts: Replace thoughts like "this isn't fair" with "this is happening."

🔸Focus on what you can control: While you can't control everything, you can control how you respond.

🔸Practice self-compassion: Be kind to yourself during difficult times.

🔸Build a support system: Talk to friends, family, or a therapist about what you're going through.

Radical acceptance doesn't mean giving up or being passive. It's about accepting the reality of a situation so you can effectively respond to it. It's a powerful tool for managing stress, building resilience, and finding peace of mind.

Remember, radical acceptance is a skill that takes practice. Be patient with yourself and celebrate small steps forward.

💬 If you found this helpful, hit the ❤️ button! What is one difficult situation you are ready to acknowledge and start accepting today? Share your thoughts below. 👇

12/15/2025

🌪️ Distress Tolerance Techniques: Surviving Emotional Crises 🛡️

Emotional crises can be overwhelming and feel impossible to endure. However, with the right tools, you can navigate these challenging times with greater resilience. Distress tolerance skills — a key component of Dialectical Behavior Therapy (DBT) — provide practical strategies for surviving emotional storms.

🤔 What is distress tolerance?
Distress tolerance involves developing the ability to cope with intense emotional or physical pain without resorting to harmful behaviors. It's about finding ways to survive difficult moments until things improve.

✨ Effective distress tolerance techniques

🧘 Grounding Techniques: These help you stay present and connected to your body.

👉Deep breathing
👉Five senses grounding (focus on what you see, hear, touch, taste, and smell)
👉Body scan (pay attention to different parts of your body)

🎮 Distraction Techniques: Shifting your focus can provide temporary relief.

👉 Engage in activities you enjoy (hobbies, exercise, spending time with loved ones)
👉 Watch a funny movie or TV show
👉 Listen to music
👉 Engage in problem-solving unrelated to the crisis

🛁 Self-Soothing Techniques: These help calm your nervous system.

👉 Taking a warm bath or shower
👉 Using aromatherapy or essential oils
👉 Practicing progressive muscle relaxation
👉 Enjoying a favorite comfort food (in moderation)

💖 Improving the Moment: Focus on making the current moment more tolerable.

👉 Accepting the situation as it is
👉 Finding meaning in the experience
👉 Practicing self-compassion
👉 Seeking support from others

Remember, distress tolerance is about surviving, not thriving. It's okay to not feel okay. By practicing these techniques, you'll build resilience and increase your ability to cope with future challenges.

💬 Which one of these techniques—Grounding, Distraction, or Self-Soothing—works best for you when you're feeling overwhelmed? Share your go-to skill in the comments! 👇

12/12/2025

👨‍👩‍👧‍👦 5 Ways to Heal and Harmonize Adult Sibling Relationships

You know those lingering tensions from childhood rivalry? They don't have to define your adult relationships!

While understanding the causes (past favoritism, different life paths, etc.) is key, the real work is in the strategy. Here are 5 practical ways to build a stronger, healthier bond with your siblings:

✅ Strategies for Healing and Harmony:

👉Open Communication: Create a safe space for honest, blame-free talks. Express your feelings and concerns without resorting to accusations.

👉Set Clear Boundaries: Establishing limits protects your emotional well-being and prevents a return to unhealthy patterns. Know what you will and won't accept.

👉Practice Empathy: Try to genuinely see the world from your sibling's perspective. Understanding their journey fosters compassion and reduces conflict.

👉Focus on the Positive: Stop dwelling on old grievances. Actively celebrate their achievements and prioritize creating new, shared positive experiences.

👉Accept Differences: Recognize that you have different values, beliefs, and goals. Accepting these differences is the ultimate key to reducing ongoing tension.

Healing from adult sibling rivalry is a journey of patience and growth, but it is never too late to create a more harmonious bond!

Which of these 5 strategies do you find the most challenging to implement? Let us know in the comments, and we can discuss how to make it easier!👇

12/10/2025

⚖️ Finding Your Balance: Why Self-Care Isn't Selfish

The holidays (and life!) often mean juggling family obligations, work, and endless to-do lists. But to show up fully for others, you must show up for yourself first.

Self-care is non-negotiable. It's the foundation for a happier, healthier life.

✨ The Power of Prioritizing YOU
Investing time in your own well-being has major benefits, including:

🔹Enhanced Mental Health: Simple self-care routines are powerful stress reducers, helping to manage anxiety and prevent burnout.

🔹Improved Physical Health: Practices like getting enough sleep, nourishing your body, and moving can boost your immune system and energy levels.

🔹Stronger Relationships: When your own battery is charged, you have more patience, energy, and presence to be fully there for your loved ones.

Remember: You cannot pour from an empty cup. Take a moment today to refill yours.

What is the ONE simple thing you do (even for 15 minutes!) that helps you recharge? Share your go-to self-care tip in the comments!

12/08/2025

🏡 Navigating the Quiet: Empty Nest Syndrome During the Holidays

The holiday season is steeped in traditions and togetherness—which can make the first year without your children at home feel especially challenging.

If you’re feeling a mix of pride, sadness, and maybe even a little loneliness, you are not alone. This is often the impact of Empty Nest Syndrome, and it tends to be most noticeable when the house is quiet and the traditions feel different.

💙 Acknowledge and Embrace This New Chapter

👉Acknowledge Your Feelings: It is okay to feel the bittersweet mix of pride in your independent children and sadness over the quiet house. Give yourself grace as you navigate this big transition.

👉A Time for Self-Discovery: The holidays don't have to look the same! This new phase of life creates space for you. Consider exploring new interests, picking up a forgotten hobby, or creating new traditions that bring fresh meaning to the season.

The transition is real, but so is the opportunity for growth and finding joy in new ways.

If you've experienced the empty nest during the holidays, what is one new tradition you started to bring meaning and joy back to the season? Share your idea below!

11/28/2025

🏳️‍🌈LGBTQ Immigrants and Mental Health: Finding Support When Your Identities Intersect

Living at the intersection of LGBTQ+ identity and noncitizen immigration status presents unique challenges. Navigating two experiences of marginalization can amplify stress, isolation, and fear of rejection.

It's vital to recognize the complex challenges:

🔹Cultural Displacement: Feeling disconnected from both your home and new culture.

🔹Discrimination: Facing bias based on sexual orientation, gender identity, and immigration status.

🔹Legal Stress: Navigating complex systems (asylum, visas, employment rights).

💡 4 Ways to Prioritize Your Mental Health:

🔸Seek Community: Find LGBTQ+ immigrant support groups or organizations to reduce isolation.

🔸Culturally Competent Therapy: Connect with a therapist who truly understands the complexities of your intersecting identities.

🔸Understand Your Rights: Utilize free or low-cost legal assistance for immigration matters.

🔸Cultivate Self-Compassion: Acknowledge your complex journey and practice kindness towards yourself.

💖 You Are Not Alone. Your Identity is Your Strength.
Building resilience means celebrating your unique journey and the immense courage it takes to live authentically.

If you or someone you know is navigating these intersecting challenges, what is the single most important piece of advice you'd share about finding community or support? Drop your recommendations and positive messages in the comments!

11/26/2025

How Divorce Affects Mental Health

Divorce is one of life's most challenging experiences. It’s not just the end of a relationship; it’s a profound change to your entire world—routines, finances, identity, and social circle. The impact on your mental health can be immense.

How Divorce Impacts Your Well-being:

◾Emotional Turmoil: Intense waves of grief, anger, guilt, and sadness are common.

◾Stress & Anxiety: Legal battles, financial shifts, and co-parenting arrangements create relentless stress and uncertainty.

◾Self-Esteem Struggles: Feelings of rejection or failure can leave you questioning your self-worth.

◾Loneliness & Isolation: Losing a partner and shared social network can lead to deep feelings of isolation.

🌟 How to Support Yourself Right Now:

👉Allow Yourself to Grieve: Divorce is a real loss. Give yourself permission to feel and process your emotions without judgment.

👉Lean on Your Support System: Reach out to trusted friends, family, or a support group. You don't have to be alone.

👉Prioritize Self-Care: Maintain healthy routines (sleep, diet, exercise) and engage in activities that bring you joy and relaxation.

If you’ve been through a divorce or a major life transition, what was the single most helpful thing that supported your mental health? Share your advice or experience in the comments below! 👇

11/24/2025

🧘‍♀️ 3 Simple Somatic Strategies for Anxiety 🌬️

Anxiety is a full-body experience, often manifesting as a racing heart, tense muscles, and shallow breath. Somatic (body-based) strategies help you regulate your nervous system and find calm in the moment!

Why it works: These practices address anxiety directly in the body, bypassing the stress response to restore balance.

Try These 3 Quick-Calm Techniques:

1️⃣ Grounding: 5-4-3-2-1
Bring yourself back to the present moment by focusing on your senses:

👉 5 things you can see.
👉 4 things you can touch.
👉 3 things you can hear.
👉 2 things you can smell.
👉 1 thing you can taste.

2️⃣ Release Tension: Progressive Muscle Relaxation (PMR)
Release stored anxiety by systematically tensing and relaxing muscle groups, starting at your feet and moving up to your face. Hold the tension for 5 seconds, then slowly release.

3️⃣ Calm Your Nervous System: Box Breathing
A simple, powerful way to slow your heart rate:

👉 Inhale for 4 counts.
👉 Hold for 4 counts.
👉 Exhale for 4 counts.
👉 Hold for 4 counts.

🌱 Which of these three techniques—Grounding, PMR, or Box Breathing—are you going to try the next time anxiety hits? Let us know in the comments! Share this post to help a friend find some calm today.

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Monday	4pm - 8pm
Tuesday	11am - 8pm
Wednesday	11am - 8pm
Thursday	4pm - 8pm
Friday	10am - 6pm