Seeds of Change Counseling & Wellness

02/14/2025

EMDR: What's the Deal with This Buzzworthy Therapy?

**EMDR (Eye Movement Desensitization and Reprocessing) is a powerful, science-backed therapy that helps reprocess trauma and reduce emotional distress. Faster than traditional talk therapy, it’s used for PTSD, anxiety, phobias, and more. Curious if it’s right for you? Read on!**

08/11/2024

https://www.seedsofchangecw.com/blog/youre-not-alone-building-a-supportive-community-in-your-mental-health-journey

This blog post is for anyone feeling alone or unsure of how to reach out for support. I hope it resonates with you and gives you the encouragement you need to take the next step. You deserve to feel connected, supported, and empowered in your mental health journey.

08/02/2024

Navigating the Journey to Find the Right Therapist

Finding a therapist can be an emotional and daunting journey, especially when you are already grappling with the challenges of trauma, anxiety, or depression. As a therapist, I understand the difficulty and the weight of this search. The desire for access to competent and compassionate therapy is no

07/16/2024

https://www.seedsofchangecw.com/blog/finding-your-voice-overcoming-the-fear-of-not-being-heard-in-therapy

Let's break the silence and stigma surrounding mental health, one conversation at a time.

04/05/2024

New blog post!

Understanding anxiety and a journey to healing

02/18/2024

What are core and secondary emotions and why is it important to know the difference?

Differentiating between core and secondary emotions can lead to increased emotional intelligence and enhanced well-being.

11/09/2023

Can mindfulness help with anxiety? Discover 5 ways that a regular mindfulness practice transforms anxiety.

Cultivate Present-Moment Awareness

Detaching from Distressing Thoughts

Cultivating Acceptance and Compassion

Developing Mindful Coping Strategies

Builds Resilience and Improves Well-being

seedsofchangecw.com/blog/mindfulness for more

Can Mindfulness help with anxiety? Discover the facts and myths that surround this often misunderstood practice.

09/28/2023

How can therapy help with boundary setting? Therapy can be incredibly helpful for individuals who want to improve their boundary-setting skills. A trained therapist can provide guidance, support, and strategies tailored to your specific needs and challenges. Here's how therapy can assist with boundary setting:

Support and Validation: Therapy offers a safe and non-judgmental space where you can share your experiences and feelings. A therapist can validate your feelings and experiences, helping you feel understood and heard.

Self-Awareness: Therapy helps you become more self-aware by exploring your thoughts, feelings, and behaviors related to boundaries. You'll gain insight into why you struggle with setting or maintaining boundaries and identify any underlying issues.

Self-Esteem and Self-Worth: Many boundary-setting challenges are related to self-esteem and self-worth. Therapy can address these issues by helping you develop a healthier self-concept and self-confidence.

Conflict Resolution: Therapists can teach you conflict resolution strategies that enable you to address boundary violations or conflicts in a productive and constructive manner.

Coping Strategies: Therapy equips you with coping strategies to manage the emotional challenges that can arise when setting and enforcing boundaries. This includes dealing with guilt, fear, or anxiety.

If you live in Texas and are ready to take the brave step into therapy, send me a DM!

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09/25/2023

What is the difference between assertiveness and aggression when it comes to setting boundaries?

Assertiveness:

Respectful Communication: Assertiveness involves expressing your needs, feelings, and boundaries in a clear, respectful, and straightforward manner. It's a communication style that prioritizes honesty and open dialogue.

Self-Confidence: Assertive individuals are confident in their ability to communicate their boundaries without resorting to aggressive or passive behaviors. They maintain a sense of self-worth and self-respect.

Active Listening: Assertive individuals actively listen to others' perspectives and are open to feedback and compromise. They aim to find mutually beneficial solutions to conflicts.

Non-Threatening: Assertiveness does not involve threats, intimidation, or hostility. Instead, it focuses on expressing needs and boundaries while respecting the dignity and rights of others.

Respect for Others' Boundaries: Assertive individuals respect the boundaries of others and expect the same in return. They understand that healthy relationships involve mutual respect and understanding.

Aggression:

Hostile Communication: Aggression involves hostile, confrontational, and intimidating communication. It may include shouting, name-calling, or using derogatory language to get one's way.

Lack of Respect: Aggressive individuals often disregard the feelings, needs, and boundaries of others. They prioritize their own desires at the expense of others' well-being.

Inflexibility: Aggressive behavior tends to be inflexible and resistant to compromise. It is more concerned with dominating or overpowering others than finding mutually acceptable solutions.

Threats and Intimidation: Aggression may involve threats, physical or verbal intimidation, or attempts to control or manipulate others through fear.

Disregard for Boundaries: Aggressive individuals may consistently violate the boundaries of others, showing little regard for personal space or emotional well-being.

Questions? DM me!

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09/22/2023

Is it ok to say no to someone when they ask for something? In a word...YES! Saying no is a fundamental aspect of setting and maintaining healthy boundaries, and it's essential for your well-being. Here are some key points to consider when saying no:

Balancing Priorities: Saying no allows you to prioritize your time, energy, and resources. It ensures that you can allocate these finite resources to the things that matter most to you, rather than overextending yourself.

Honesty and Authenticity: Being honest about your capacity or willingness to help is an authentic way to communicate with others. It fosters open and transparent communication in your relationships.

Avoiding Over commitment: Saying no prevents over commitment, which can lead to stress, burnout, and resentment. It allows you to manage your obligations effectively and avoid spreading yourself too thin.

Setting Healthy Expectations: When you say no, you set clear expectations for yourself and others. It helps avoid misunderstandings and disappointment if you later find yourself unable to fulfill a commitment.

Respecting Your Time: Saying no protects your time and enables you to use it in ways that align with your priorities and goals. It can help you create a more balanced and fulfilling life.

Practicing Self-Care: Saying no is an act of self-care. It ensures that you have the time and energy to take care of your physical, emotional, and mental well-being.

Tag someone that needs to know this!

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09/19/2023

How do I deal with someone that keeps violating my boundaries?

Self-Reflection: Begin by reflecting on your own boundaries and ensuring they are clear and reasonable. Are your boundaries well-defined and communicated effectively?

Communication: Address the issue directly with the person who is violating your boundaries. Use "I" statements to express your feelings and needs. For example, say, "I've noticed that you consistently do X, and it makes me uncomfortable. I would appreciate it if you could respect my boundaries."

Set Consequences: Clearly communicate the consequences that will follow if your boundaries continue to be violated. Consequences should be proportionate to the violation and should be enforceable.

Be Firm and Assertive: Be assertive in your communication, maintaining a respectful and calm tone. Avoid becoming confrontational or aggressive.

Limit Interaction: If the person continues to violate your boundaries despite your efforts, consider limiting your interactions with them. This might involve spending less time with them or avoiding certain situations where boundary violations are likely to occur.

Remember that you have the right to protect your boundaries and well-being. Prioritize your safety and mental health throughout the process, and seek support from trusted individuals or professionals when needed.

Send me a DM and let me know of a time that you insisted on setting firm boundaries and was successful.

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