Grounded Therapy

Grounded Therapy Grounded Therapy was established around the idea that every person deserves to live a meaningful lif

Social media can provoke anxiety in a number of ways; through comparison, FOMO and not switching off among others. This ...
02/25/2024

Social media can provoke anxiety in a number of ways; through comparison, FOMO and not switching off among others. This can lead to us feeling as though we are not good enough because we see a constant stream of other people’s life highlights. We can feel unsatisfied with what we’re doing because there is always someone else doing something more exciting or interesting. So how can we deal with social media anxiety? Setting boundaries and engaging with content that actually benefits our mental health.

Boundaries are important, try to limit the amount of time you spend on social media. Have a weekly detox period. Unfollow or mute people who trigger negative feelings in you and follow accounts that make you feel good and inspired. Fill your feed with positive mental health messages.

Engaging with social media in an active way – as opposed to endlessly scrolling in a passive manner – is also another great way to reduce its impact on your mental health.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Shawnee Brew: (858) 771-6866

We understand that navigating health insurance coverage for mental health services can be confusing and overwhelming. Th...
02/18/2024

We understand that navigating health insurance coverage for mental health services can be confusing and overwhelming. That’s why we offer affordable and high-quality mental health services, including therapy and counseling, to help you get the care you need.

If you have Cigna insurance, you may be curious about their coverage for therapy sessions. The good news is that Cigna does cover therapy sessions, including individual, group, and family therapy. However, the extent of coverage may vary depending on your specific plan and the type of therapy you’re seeking. We are happy to work with you to verify your insurance benefits, so you know what you’re responsible for.


Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

Couple therapy can be helpful for any couple that feels stuck in their current relationship pattern or wants to improve ...
02/11/2024

Couple therapy can be helpful for any couple that feels stuck in their current relationship pattern or wants to improve their relationship. Couple therapy can help to improve communication, understand each other’s perspectives, and work through difficult emotions like anger and hurt. Here are a few signs that you and your partner could benefit from counseling:
-Arguing about the same things over and over again without resolution.
-Conversations are often hurtful, disrespectful, or stonewalled.
-Feel like you can’t express yourself honestly and openly to each other.
-You feel disconnected from your partner and increasingly distant.
-You are considering separation or divorce.

These signs may indicate that the relationship has some deeper issues that need to be addressed and resolved. A Grounded psychologist can help the couple identify these issues, create a path forward, and work together to build a stronger bond with each other.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Marina Costanzo: (858) 215-4844

In therapy, it’s so important to build a positive relationship with your psychologist. This relationship can serve as a ...
02/04/2024

In therapy, it’s so important to build a positive relationship with your psychologist. This relationship can serve as a springboard to help you make sense of your experience and manage whatever you are struggling with. Within a safe relationship, you can also address your emotions and learn new tools in order to move on towards the life you want.

If you have Cigna insurance, we’re happy to tell you that Cigna does cover therapy sessions, including individual, group, and family therapy. However, the extent of coverage may vary depending on your specific plan and the type of therapy you’re seeking. For more information, visit our website https://zurl.co/FJDh and get in touch with one of our qualified psychologists

Over 90% of individuals experience unwanted intrusive thoughts (Abramowitz, Dean, Whiteside, 2019). For instance, one mi...
01/28/2024

Over 90% of individuals experience unwanted intrusive thoughts (Abramowitz, Dean, Whiteside, 2019). For instance, one might have a fleeting thought about being trapped in a submerged car or worry about inadvertently hitting a cyclist and remaining oblivious to it.

For those with obsessive-compulsive disorder (OCD), these thoughts can instigate a distressing cycle. Finding connection with others who share similar experiences can be immensely beneficial, reminding one that they are not isolated in their struggles. The International OCD Foundation (iocdf.org) offers valuable resources about OCD and provides an avenue to connect with others facing similar challenges.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Chelsea Sanders: (858) 247-1447

Reference - Abramowitz, J. S., Deacon, B. J., & Whiteside, S. P. H. (2019). Exposure Therapy for Anxiety: Principles and Practice (2nd ed.). Guilford Press.

Stuck Points are unhelpful thoughts and beliefs about yourself and the world that maintain PTSD. A stuck point is a thou...
01/21/2024

Stuck Points are unhelpful thoughts and beliefs about yourself and the world that maintain PTSD. A stuck point is a thought that you probably formed during or shortly after the trauma about why the trauma happened or what it means about yourself, others, and the world. It serves to keep you stuck in place and stops your recovery and growth.

As a result of the trauma, many people adopt the belief the world is dangerous, no one can be trusted, and view themselves as not able to cope with normal daily stress.

1. Stuck points can be caused by a habit of thinking: “The event happened because of my actions/lack of action (so it is my fault).”

2. Stuck points can be reinforced by current emotions: “I feel on edge and anxious when I am in public; I can never feel safe.”

Therapy allows us to explore and challenge these beliefs, which helps you build new meaning, accurately assess what happened, and gain new perspectives.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

There is no one size fits all approach with therapy. Evidence-based therapies involve having research supported treatmen...
01/14/2024

There is no one size fits all approach with therapy. Evidence-based therapies involve having research supported treatments that are tailored to the individual. We offer a number of Cognitive Behavioral Therapy (CBT) approaches:
-Acceptance and Commitment Therapy (ACT)
-Cognitive Processing Therapy for PTSD (CPT)
-Exposure Therapy, Exposure and Response Prevention (ERP)
-Gottman Method for Couples
-Inference-Based Cognitive Behavioral Therapy (I-CBT)
-Integrative Behavioral Couples Therapy (IBCT)
-Mindfulness Based Cognitive Therapy (MBCT)
-Prolonged Exposure for PTSD (PE)

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

Did you know Cigna covers therapy sessions, including individual, group, and family therapy? Getting your sessions cover...
01/07/2024

Did you know Cigna covers therapy sessions, including individual, group, and family therapy? Getting your sessions covered by your CIGNA healthcare insurance provider if your policy cover mental health services is quick and easy. We will guide you through the process. Keep in mind that the extent of coverage may vary depending on your specific plan and the type of therapy you’re seeking.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

Every person is unique, with their own identities, lived experience, needs and goals. At Grounded Therapy, we are commit...
12/31/2023

Every person is unique, with their own identities, lived experience, needs and goals. At Grounded Therapy, we are committed to listening carefully and then personalizing treatment to fit you. We combine expertise, experience, evidence-based practices, and compassion to develop a treatment that will serve you well and move you towards what matters to you.

If you are struggling with your mental health —whether it is anxiety, depression, trauma, navigating challenging life circumstances or another sort of issue—we are ready and able to help you!

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Shawnee Brew: (858) 771-6866

Experiencing a mental health struggle is often upsetting, confusing and frightening – particularly at first. Folks may f...
12/24/2023

Experiencing a mental health struggle is often upsetting, confusing and frightening – particularly at first. Folks may feel that it's a sign of weakness, or that you are 'losing your mind,’ or not know how to approach their mental health.

Folks may be hesitant to talk about their mental health, share what they are going through, or seek help. Stigma around mental health may be one factor that contributes to that reluctance, which unfortunately can increase your distress and sense of isolation.

Yet, mental health problems are a common human experience. In fact, 1 in 5 people have some mental health issue in a year. Most people know someone who has experienced a mental health problem. They can happen to all kinds of people from all walks of life. And it's likely that, when you find a combination of self-care, treatment and support that works for you, you will be able to move towards living the life you want.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

References - Mental Illness. National Institutes of Mental Health. https://zurl.co/qiJQ

It’s really important for you to be able to show up as your whole self in therapy. Grounded therapists are trained to wo...
12/17/2023

It’s really important for you to be able to show up as your whole self in therapy. Grounded therapists are trained to work with people of all sexual orientations, gender identities, and relationship structures. They are aware of the unique challenges and concerns of LGBTQ+ people and are committed to providing a safe and affirming environment for all clients.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Eli Reding: (858) 208-3476

When experiencing depression, individuals often detect shifts in their thinking and memory. They might find themselves h...
12/10/2023

When experiencing depression, individuals often detect shifts in their thinking and memory. They might find themselves having predominantly negative thoughts or recalling more negative events than positive ones. Additionally, activities they once cherished might no longer bring them joy. For instance, someone who once loved working out might lose interest when depressed, accompanied by self-deprecating thoughts concerning their lack of motivation.

This change in perception and behavior can exacerbate their low mood. Over time, as they engage in fewer meaningful activities and maintain fewer relationships, their world may seem to shrink. This can lead to an intensifying spiral of deepening depression.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

Acceptance and Commitment Therapy (ACT) is a third-wave cognitive-behavioral therapy approach that focuses on helping pe...
12/03/2023

Acceptance and Commitment Therapy (ACT) is a third-wave cognitive-behavioral therapy approach that focuses on helping people shift their relationship with their thoughts, feelings, sensations, and internal experiences while using values-based actions to move towards meaningful living.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

Anticipatory anxiety. The expectation of distress accompanied by a push to avoidAnticipatory anxiety is worry about the ...
11/26/2023

Anticipatory anxiety. The expectation of distress accompanied by a push to avoid
Anticipatory anxiety is worry about the future 🧠⚡, the fear that bad things might happen or that you might become unable to successfully accomplish what you set out to do. It is the anxiety we feel when we are anticipating a difficult decision, action or situation. It is how we feel when we buy into our own creative worry stories. It is the expectation of distress accompanied by a push to avoid. Anticipatory anxiety seems to predict danger; it feels like a warning.

Therapy aims for a shift towards the senses, a modification of attitude, and a change in one’s relationship with inner experience. These include gently redirecting the attention to the present moment rather than the imagined future while allowing for and not struggling against the experience of anxiety.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Stacy Bonds: (858) 367-7274

Identifying unhelpful patterns (often termed “distortions”) in thoughtsOur 🤔 thinking is important . It can impact how w...
11/19/2023

Identifying unhelpful patterns (often termed “distortions”) in thoughts

Our 🤔 thinking is important . It can impact how we feel, what we believe, and what we do in our lives. There are common thinking patterns that can be unhelpful. Identifying our thinking and thinking patterns can allow us to understand how it is affecting us and moving towards more flexible thinking.

Therapists employing CBT may encourage clients to re-evaluate their thinking patterns and assumptions in order to reconceptualize their understanding of traumatic experiences, as well as their understanding of themselves and their ability to cope.

Exposure to the trauma narrative, as well as reminders of the trauma or emotions associated with the trauma, are often used to help the patient reduce avoidance and maladaptive associations with the trauma. The goal is to return a sense of control, self-confidence, and predictability to the patient, and reduce escape and avoidance behaviors.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

Telehealth therapy provides increased comfort 😌and confidentiality 🤐for clients. You can have therapy sessions from your...
11/12/2023

Telehealth therapy provides increased comfort 😌and confidentiality 🤐for clients. You can have therapy sessions from your own home, office, or while on a walk. You also have more control over your privacy during telehealth sessions.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Shawnee Brew: (858) 771-6866

The opportunity to 🪞reflect on your life, while 🤔cultivating values and ▶️moving towards what matters to you. Therapy pr...
11/05/2023

The opportunity to 🪞reflect on your life, while 🤔cultivating values and ▶️moving towards what matters to you. Therapy provides an opportunity to take a step back and view our lives from a broader perspective. It's easy to lose sight of what truly matters to us, becoming ensnared by the pressures of daily existence. By reflecting on our lives in therapy, we can pinpoint areas where we feel trapped and also identify our core values. With this understanding, we can then strategize on how to overcome obstacles and gravitate towards the lives we desire.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

How can we deal with social media anxiety🫨?1. 🛑Setting boundaries 2. ☀️Engaging with content that 😁benefits our mental h...
10/25/2023

How can we deal with social media anxiety🫨?
1. 🛑Setting boundaries
2. ☀️Engaging with content that 😁benefits our mental health.

Boundaries are important, try to limit the amount of time you spend on social media. Have a weekly detox period.

Unfollow or mute people who trigger negative feelings in you and follow accounts that make you feel good and inspired. Fill your feed with positive mental health messages.

Engaging with social media in an active way – as opposed to endlessly scrolling in a passive manner – is also another great way to reduce its impact on your mental health.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Chelsea Sanders: (858) 247-1447

What does the research say about 💻Telehealth Psychology services?Several studies indicate that telehealth therapy is 👏 j...
10/22/2023

What does the research say about 💻Telehealth Psychology services?

Several studies indicate that telehealth therapy is 👏 just as effective 👏 as face-to-face treatment. A systematic review and meta-analysis conducted by Krzyzaniak and colleagues (2021) determined that telehealth interventions for anxiety are on par with traditional in-person treatments. Similar findings have been echoed in other research, showing no significant difference in effectiveness across a range of mental health conditions (Coughtrey and Pistrang, 2018; Fletcher et al., 2018; Greenwood et al., 2022). As the world becomes increasingly interconnected, telehealth services are poised to grow in popularity and will play a pivotal role in mental health care…plus, you can meet with us in your pajamas 😌

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

References - Coughtrey, A. E., & Pistrang, N. (2018). The effectiveness of telephone-delivered psychological therapies for depression and anxiety: A systematic review.Journal of telemedicine and telecare,24(2), 65–74.

Fletcher, T. L., Hogan, J. B., Keegan, F., Davis, M. L., Wassef, M., Day, S., & Lindsay, J. A. (2018). Recent Advances in Delivering Mental Health Treatment via Video to Home.Current psychiatry reports,20(8), 56.

Did you know that 🍃 one in four people 🍃 have some mental or emotional health issue?Mental health struggles  affect arou...
10/15/2023

Did you know that 🍃 one in four people 🍃 have some mental or emotional health issue?

Mental health struggles affect around one in four people in any given year. They range from common problems, such as depression and anxiety, to rarer problems such as schizophrenia and bipolar disorder. These issues can affect thoughts, emotions, behaviors and even our body thus disrupting your normal life.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Marina Costanzo: (858) 215-4844

When our mind believes we are in danger (real or imagined), our threat response system gets activated. This system is bu...
10/12/2023

When our mind believes we are in danger (real or imagined), our threat response system gets activated. This system is built into our nervous system and is designed to keep us safe and alive. When threat response system is activated, a bunch of things happen in the body:
‣ Increased heart rate
‣ Rapid breathing
‣ Muscle tension
‣ Eyes dilate
‣ Numbness or tingling in hands and feet
‣ Pale or flushed skin
‣ Dry mouth
‣ GI upset

The purpose of this response is to keep us safe, enabling us to respond accordingly to threats (e.g. moving blood to major muscle groups to prepare us to defend ourselves, escape, or avoid detection). In other words, this response is our body's way to alert us of danger and prepare us for action. Many can become alarmed by these body sensations and assume that means something bad will happen, so it’s helpful to know this is a natural body response.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

📣Discover a new, flexible way to prioritize your mental well-being!📣  With telehealth psychology services, therapy fits ...
10/08/2023

📣Discover a new, flexible way to prioritize your mental well-being!📣 With telehealth psychology services, therapy fits seamlessly into your busy schedule. Say goodbye to long drives and waiting rooms. Whether you're in a bustling city or a quiet town, access to specialized care – be it for PTSD or LGBTQ+ affirmative therapy – is just a click away. The best part? Studies show that teletherapy is as effective as traditional in-person sessions. Dive into this convenient and efficient approach to mental health. Give teletherapy a try today!

🫣 Phobias are genuine and recognized mental health conditions. It's estimated that 12.5% of Americans will experience a ...
10/05/2023

🫣 Phobias are genuine and recognized mental health conditions. It's estimated that 12.5% of Americans will experience a specific phobia in their lifetime (Harvard Medical School, 2007). For instance, some individuals may have an intense fear of flying or dogs, even in situations that present minimal danger. It's crucial to understand that phobias are treatable, and with the right intervention, one can progress towards engaging in activities that matter to them.

Research indicates that both genetic and environmental factors play roles in the development of phobias. Individuals are three times more likely to develop a phobia if someone in their immediate family has one (Villafuerte & Burmeister, 2003). Environmental triggers can range from past traumatic events to negative encounters with the object or situation feared.

Interested in learning how therapy can help? 📱Give Dr. Becca Graham a call: (858) 771-0556

References - Harvard Medical School, 2007. National Comorbidity Survey (NCS). Retrieved from https://www.hcp.med.harvard.edu/ncs/index.php.
Villafuerte, S., & Burmeister, M. (2003). Untangling Genetic Networks of Panic, Phobia, Fear, and Anxiety. Genome Biol, 4(8), 224.

09/28/2023

There are a number of common themes in Obsessive Compulsive Disorder (OCD). Themes can shift and fluctuate over time, but it can be helpful to know other people are experiencing the same kind of obsessions:
1️⃣Contamination: fear of coming into contact with perceived contaminated substances or things, like germs, household chemicals, environmental chemicals, dirt, or bodily fluids.
2️⃣Responsibility: fear of being responsible for something happening, and fear of harming others because you are not careful enough
3️⃣Health Anxiety: fear of having or getting illness, very concerned by body sensations and what they might mean
4️⃣Relationship: fears centered around relationship (how do I know if this person is “the one,” excessive concern about partner’s flaws)
5️⃣Religious or Moral Obsessions: excessive concern about right/wrong or morality, fear of offending God
6️⃣Harm: fears about harm (what if I harm myself or someone else, how do I know I won’t harm someone else, violent images)

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Stacy Bonds: (858) 367-7274

Grounded Therapy was established around the idea that every person deserves to live a meaningful lif

It’s common for people experiencing 😬 social anxiety 🥺 to avoid people or social situations. This can lead to social iso...
09/24/2023

It’s common for people experiencing 😬 social anxiety 🥺 to avoid people or social situations. This can lead to social isolation and loneliness, which can in turn make it more challenging to cope with anxiety and stress. It can be more difficult to develop and maintain relationships.

Folks with social anxiety may focus on relationships that feel safe, such as parents, siblings or partners. This can lead to more pressure on those relationships. For example, someone might only attend a party if their partner goes with them and stays near them for the whole party. Therapy can be very helpful for addressing social anxiety and its impact on relationships.

Interested in learning more? Give Dr. Becca Graham a call: (858) 771-0556

Cognitive Processing Therapy (CPT) is a type of cognitive behavioral treatment for PTSD. CPT works with a variety of dif...
09/21/2023

Cognitive Processing Therapy (CPT) is a type of cognitive behavioral treatment for PTSD. CPT works with a variety of different traumatic events and focuses on addressing the impact of thinking and to increase our cognitive flexibility. In a systematic way, CPT works to explore and shift unhelpful thoughts and beliefs about yourself and the world that maintain PTSD. This allows folks to build new meaning, accurately assess what happened, and gain new perspectives.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Shawnee Brew: (858) 771-6866

We offer a range of treatment modalities, as not one approach works for everyone. Remember it is important for the treat...
09/20/2023

We offer a range of treatment modalities, as not one approach works for everyone. Remember it is important for the treatment to be tailored to the specific situation and needs of the individual. Different therapies have proven to be effective in different conditions. For instance, Grounded Therapy offers Cognitive Processing Therapy, Prolonged Exposure, and Written Exposure Therapy for treating PTSD.

Therapy often helps you develop your ability to solve problems. It offers practical and supportive ways to manage stress and other difficult parts of your everyday life. These coping skills can be helpful throughout your life, even when you are no longer attending therapy.

Interested in learning how therapy can help? Call📞 or Text💬 Dr. Becca Graham: (858) 771-0556

09/17/2023

Looking to have insurance cover therapy you can do virtually from our couch? We can help you navigate your Cigna / Evernorth coverage and find the right therapist for your needs. We are trained to work with individuals, couples and families and adapt therapy to tailor it around your unique needs and desires. Get help from one of our qualified therapists, today!

Visit our website and schedule an appointment or learn more about our mental health services www.groundedtherapy.org

Grounded Therapy was established around the idea that every person deserves to live a meaningful lif

Grounded Therapy is thrilled to welcome of our first Post Doctoral Fellow! Dr. Becca Graham has worked in a variety of s...
09/06/2023

Grounded Therapy is thrilled to welcome of our first Post Doctoral Fellow! Dr. Becca Graham has worked in a variety of settings including a college counseling center, non profit and outpatient substance use. Dr Graham explains that “in therapy, I seek to meet folks where they are at, whether that is adjusting to counseling for the first time, learning coping skills, engaging in identity development, or processing and exploring past trauma.” Dr. Graham is currently accepting new clients. You can schedule through the Grounded Therapy website or call at (858) 771-0556. **dark blue background in the left hand corner with a Grounded Therapy logo with a gingko leaf. In the top left hand corner is an image of a blond woman smiling outside against a tree. Next to the image is a real circle with text that reads “Welcome Dr. Becca Graham”.

Another round of Pride book recommendations from Dr. Shawnee Brew. The first book is Rust Belt Femme by Raechel Anne Jol...
06/28/2023

Another round of Pride book recommendations from Dr. Shawnee Brew. The first book is Rust Belt Femme by Raechel Anne Jolie. Dr. Brew explains that this book is "a q***r femme recounts stories of growing up in the midwest and finding her way to the punk rock scene and beyond. Raechel’s writing is dear to my heart and always keeps me coming back for more." The second book is Becoming Dangerous: Witchy Femmes, Q***r Conjurers, and Magical Rebels edited by Katie West & Jasmine Elliot. Dr. Brew is "calling all gay witches, this is a fabulous anthology of essays about the collection of personal power and the ways in which ritual can be an act of self love (please check content warnings at the beginning of the book)." ***rbooks

*image description: photo #1 light orange background with a dark blue blob, in the bottom left corner is the logo for Grounded Therapy with a gingko leaf. Inside the blob is white text that reads "Pride book recommendations from Dr. Shawnee Brew". Photo #2 light orange background, in the bottom right corner is the logo for Grounded Therapy with a gingko leaf. On the right side is the cover for the book Rust Belt Femme by Raechel Anne Jolie and the left side has the book title. Photo #3 light orange background, in the bottom left corner is the logo for Grounded Therapy with a gingko leaf. On the left side is the cover for Becoming Dangerous: Witchy Femmes, Q***r Conjurers, and Magical Rebels edited by Katie West & Jasmine Elliot and right side is the book title.

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San Diego, CA
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