360 Therapy

Mental Health Private Practice Mental Health Service

07/25/2025

The #1 tip truly is to just get started! Stop putting it off and make sure to prioritize yourself.

Most therapy practices will allow you to speak with the therapist or their care-coordinator first to learn more about the therapists in the group and see who would be the best person to work with for your needs.

Working with someone who specializes in the specific types of challenges that you have is very important for clinical outcomes (getting better!)

Don’t know where to get started?
📞 Give us a call and we will walk you through it all!

07/22/2025

Sometimes it’s the small, intentional things that create the biggest shift. 🌞

Here are 5 simple practices to help maintain your sanity:

✍️ Gratitude Lists – Writing down what you're thankful for (even the little things) helps rewire your brain to notice the good.

🏃‍♀️ Move in a Way You Enjoy – Whether it’s yoga, dancing, or a long walk—movement boosts mood and calms the nervous system.

🎨 Do Something You Enjoy – Prioritize joy. Play, paint, cook—whatever lights you up matters more than you think.

🌤️ Get Sunlight + Fresh Air – Natural light and open air support your circadian rhythm, boost Vitamin D, and lift your energy.

🤝 Help Someone Else – Acts of kindness release feel-good chemicals and remind you that you matter—because you do.

You don’t have to do all five every day.
But one moment of care is always better than none. 🌿

📞 Ready for deeper support? 360 Therapy is here when you’re ready to take the next step.

07/19/2025

Why Therapy?

What’s in it for you?

Here are 5 quick reasons, in simple terms.

🧠 Clarity — untangle your thoughts
💬 Validation — be fully heard, without judgment
🛠️ Tools — to cope, grow, and set boundaries
🪞 Insight — into your patterns, emotions, and needs
🤍 Healing — not overnight, but over time—with support

Therapy is more than talking. It’s transformation, guided by someone who’s trained to walk with you.

What could change if you gave yourself that space?

📞 We’re here when you're ready.

07/17/2025

The Power of a Support System

You don’t have to do this alone.
Healing is hard—but it becomes a little lighter when you're held by a support system. 🌿

A support system isn’t about having it all figured out.
It’s about having people (even just one) who remind you:
✨ You are not a burden
✨ You are not broken
✨ You are not alone

💛 What can a support system look like?
• A friend who checks in without needing a reason
• A partner who listens with presence, not solutions
• A parent who shows up in small, consistent ways
• A therapist who creates a safe, judgment-free space
• A community that sees and accepts you just as you are

📖 Research shows that having a strong support system is linked to:
• Lower rates of anxiety and depression
• Faster recovery from trauma or loss
• Improved emotional regulation
• Longer life expectancy

🌀 And if you don’t have that yet—you’re not alone.
Sometimes, the first step in building a support system is reaching out for professional care.

At 360 Therapy, we’re here to be part of your circle of support—compassionate, consistent, and grounded in care.

📞 Ready to talk? Let’s build your support network together.

07/11/2025

Your body already knows how to calm itself—sometimes you just need to give it space.
One of the most powerful ways to reduce anxiety and regulate your nervous system is through your breath. 🌿

Research from Stanford shows that a technique called the Physiological Sigh is especially effective at:

🧠 Slowing down racing thoughts
💓 Lowering heart rate
🫁 Increasing carbon dioxide release to relax the body
🌿 And bringing you back into a calmer, more present state

✨ Try this once or twice daily (or when you feel anxious):
🫁 Take one deep inhale through your nose
➕ Add a second, short inhale on top of the first
🌬️ Then slowly and fully exhale through your mouth

Repeat 2–3 times. That’s it.

💡 Practicing this regularly helps your body build a pathway back to calm, so when stress hits, you have a tool you trust.

You don’t have to wait for crisis to practice grounding. Just one breath at a time can shift everything.

📞 Our therapists at 360 Therapy teach science-backed calming techniques like this—and more personalized tools to help you manage stress and reconnect with yourself.

07/10/2025

🔥 Feeling Burnt Out? Here's What You Can Do

Burnout isn’t just “being tired.”
It’s emotional, physical, and mental exhaustion caused by prolonged stress—and it can leave you feeling disconnected from yourself and the things you used to care about. 🌀

Signs of burnout can look like:
• Constant fatigue—even after sleep
• Emotional numbness or irritability
• Brain fog and reduced focus
• Loss of motivation
• Feeling like you’re “on autopilot”

💡 What can you do about it?
Here are a few small, research-backed ways to begin shifting burnout:

✨ 1. Set micro-boundaries
Say no to one thing today that drains you—even if it’s just skipping one email reply.

🛏 2. Prioritize real rest
Not just sleep—but restorative time without screens, pressure, or multitasking. Rest is productive.

🪴 3. Reconnect with meaning
Even 10 minutes doing something that feels like you—music, art, journaling, nature—can help rebuild your inner spark.

🤍 4. Talk to someone
Therapy offers space to process, reset, and create sustainable habits for healing—not just coping.

You are not lazy. You are overwhelmed. And you deserve support.

📞 Our therapists at 360 Therapy specialize in burnout recovery, emotional exhaustion, and nervous system repair. We’re here when you're ready.

07/04/2025

Wishing you a safe and peaceful Fourth of July from all of us at 360 Therapy. 💙

Whether you’re spending today with loved ones, taking quiet time for yourself, or just trying to get through the noise—remember to care for your mental and emotional space.

🌿 It’s okay to rest.
🌿 It’s okay to feel a mix of emotions.
🌿 It’s okay to step away from what doesn’t feel right.

Freedom includes the right to feel, heal, and protect your peace.

We’re here for you—today and every day.
🤍

07/03/2025

Your mind was never meant to hold it all.
That’s where journaling comes in. 🌾

Journaling is one of the simplest, most effective tools in your healing toolkit.
Here’s why mental health professionals (including us at 360 Therapy) often recommend it:

🌀 Regulates emotions – Writing helps process big feelings and reduce rumination.
🪞 Increases self-awareness – You begin to notice patterns, triggers, and unspoken needs.
🧠 Improves memory and cognition – Expressive writing has been linked to better mental clarity and even immune functioning.
🫶 Creates a safe outlet – It’s a space where you can be fully honest, without judgment.

💡Try this journal prompt:

“What’s one feeling I’ve been carrying this week, and what might it be trying to teach me?”

It’s not about perfect sentences. It’s about showing up—to yourself.
Even a few minutes a day can begin to open space for healing.

🌿 Many of our therapists use journaling techniques in session. If you're ready for support, we’re here to help you go deeper.

07/01/2025

Laughter really is medicine. 🌀💬
Today is International Joke Day, and we’re here to remind you: humor isn’t just about being funny—it’s a powerful tool for healing.

💡Here’s what research shows:

Laughter can lower stress hormones like cortisol and boost mood-enhancing endorphins.

It increases oxygen flow and circulation, relaxing the body and reducing tension.

Shared humor can build connection, improve communication, and even ease conflict.

It helps us gain perspective, especially when things feel way too serious.

📖 In therapy, we sometimes use humor (at the right time) to:
🪞 Create emotional distance from shame
🪴 Reframe anxious thinking
🧭 Break tension in heavy conversations
🤝 Help clients feel safe, human, and understood

Humor doesn’t erase pain—but it can make space for light to come in.

🌿 So today, tell a joke. Watch a funny video. Let yourself laugh out loud.
It’s not avoidance—it’s resilience.

📞 Ready to talk to someone who sees all of you—serious and silly? Reach out. We’re here when you’re ready.

06/27/2025

Believe There Is Hope for Healing 🌱

Sometimes the hardest part of healing is simply believing it’s possible.

If you're feeling stuck, overwhelmed, or hopeless—know this: healing doesn’t require you to have it all figured out. It just asks for a tiny seed of belief.
Not confidence. Not certainty. Just willingness to imagine that things can get better.

That belief—however small—is powerful.

🧠 In therapy, we often say: “You don’t have to feel ready to change—you just have to be open.”
And even that openness can be the first step toward real transformation.

🌤 Healing isn’t linear. It’s layered. But it is possible.

Let this be your reminder today:
You don’t have to feel hopeful.
You just have to believe that hope exists.
And that it's not out of reach.

06/25/2025

🎵 The Healing Power of Music 🎵

Ever notice how a song can bring you to tears, lift your mood, or make you feel less alone? That’s not just coincidence—it’s therapy in motion.

Music has a unique way of reaching places in the brain that words sometimes can't. Whether you're humming along to your favorite tune or sitting in stillness with a gentle melody, music can:

✨ Regulate emotions
✨ Reduce stress and anxiety
✨ Improve sleep and focus
✨ Unlock memories
✨ Create connection when words fall short

From calming rhythms to lyrical journaling, music therapy is a powerful tool for self-expression, emotional release, and nervous system regulation.

You don’t have to be a musician to experience the benefits—just press play and let the healing begin.

💡 Try This: Create a “Feel Good” playlist with songs that ground you or lift your spirit. Listen mindfully and notice what shifts inside.

🧠 Music isn’t just entertainment—it’s medicine for the mind and soul.

06/23/2025

LOST DOG IN COCONUT GROVE- Please help him get back to his owner!

Address

North Miami Beach, FL

Telephone

+13053966009

Website

http://www.360therapy.care/

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About Me

Melanie Rosemberg is a Florida Board certified Licensed Mental Health Counselor.

Melanie received her Master’s in Mental Health Counseling with a specialization in Marriage & Family therapy from Barry University. For the last decade, she has been working with clients to overcome serious life challenges. Her passion for helping people develop a positive self image has lead her to the world of therapy.

Melanie works with both English and Spanish speaking adolescents and adults to help them improve the quality of their lives. Before starting in private practice, Melanie honed her counseling skills by working closely with adolescents and their families in a variety of settings including hospitals, schools, clinics, and through non-profit organizations, helping adults and adolescents to overcome a variety of thought, behavioral and emotional disorders.