Gowestchestertherapy

02/05/2026

World Cancer Day 🎗🩷

I am a breast cancer survivor.

I was diagnosed at 34, just eight weeks after giving birth to my second child. My oldest was only three and a half.
I underwent chemotherapy, adjunctive therapy, and surgeries.

Today, I offer support not only as a therapist but also as someone who has lived this journey.

If you or someone you love has been diagnosed, is in treatment, or is navigating recovery, you don’t have to do it alone. Professional support matters.

One organization that was instrumental in my healing is Cancer Support Community of Westchester (), formerly Gilda’s Club Westchester. Their support makes a difference.

For those not personally affected by cancer, awareness matters too. Days like today remind us how critical prevention and early detection are. Staying up to date with annual checkups saves lives.

If you need support, visit the link in my bio or
www.westchestertherapyservices.com

Photo by
(2006)

02/04/2026

An urge is not a command.

Emotions show up.
Urges follow.
And then comes the pause.

When we acknowledge the emotion, recognize the urge, and pause before reacting, we create space for choice.

Skills like STOP help slow the moment down:
Stop.
Take a step back.
Observe what’s happening.
Proceed mindfully.

The goal isn’t to eliminate emotions or urges.
It’s to respond with awareness instead of reacting automatically.

Pause first.
Then proceed with intention.

Where do you usually catch yourself, at the urge or right before the action?

02/02/2026

Investing in connection is not optional. It is foundational. Relationships are the work, in schools, leadership, and everyday life.

Accountability and support do not compete. They work together. Real change happens in the WITH space.

When we lead with connection, repair becomes possible. Support and accountability create sustainable change.

Restorative practices remind us of something essential. How we respond matters just as much as what we address.

practices

02/02/2026

Investing in connection.

This week, I’m attending a 3-day Restorative Practices workshop to deepen my learning about how we build, repair, and sustain relationships.

Restorative practices remind us that relationships are the work.
In schools.
In leadership.
In parenting.
In teams.
In everyday life.

Whether we’re supporting students, collaborating with colleagues, leading organizations, or navigating family dynamics, restorative practices help us:
• strengthen trust
• create psychological safety
• repair harm with dignity
• move from blame to accountability
• keep people connected, even in moments of challenge

At the heart of restorative work is a simple but powerful shift:
Who was impacted, and what’s needed to move forward?

I’m grateful to continue learning tools that support presence, repair, and meaningful connection across classrooms, meeting rooms, homes, and communities.

Because sustainable change starts with how we relate to one another.

01/31/2026

As we begin a new year, the New York State School Social Workers’ Association (NYSSSWA) Board came together to plan, collaborate, and set priorities for supporting school social workers across New York State.

NYSSSWA is the only statewide professional organization dedicated exclusively to advancing the visibility, viability, and impact of school social work while advocating for students, families, and school communities through professional development, leadership, and systems-level advocacy.

This board meeting was a powerful reminder of what happens when committed professionals come together with a shared mission: to strengthen our profession, elevate school-based mental health, and ensure school social workers are supported, informed, and empowered in their work.

If you have not yet renewed your membership, or if you’re considering becoming a member don’t hesitate. Join NYSSSWA today and be part of a professional community that is shaping the future of school social work across New York State.

SocialWorker

01/30/2026

Have you heard of an Angel Shot? I hadn't, but everyone should know about it.

It’s not a drink; it’s a subtle way to ask for help. If you’re at a bar and feel unsafe, uneasy, or need a discreet exit, you can request an Angel Shot from the bartender. Depending on the establishment, it can signal that you need support, a safe es**rt out, or immediate assistance.

Remember: You don’t need perfect words or to justify your feelings. Your safety comes first.

Share this; someone might really benefit from knowing.

❤️

01/23/2026

12/30/2025

A Year in Reflection

As this year comes to a close, I’m noticing how much has shifted, not just in what I did but in how I showed up.

There were moments of growth that felt exciting, moments of stretching that felt uncomfortable, and pauses that taught me more than any productivity could. I learned (again) that presence matters more than perfection, that slowing down is a skill, and that tending to my nervous system changes everything.

This year reminded me that reflection isn’t about judging where you landed; it’s about honoring how far you’ve come.

Taking a breath.
Taking stock.
Carrying forward what truly matters. 🤍

Here’s to integration, intention, and moving ahead with a little more wisdom and a lot more self-compassion.

GrowthJourney PauseAndReflect TherapistLife PresenceOverPerfection EndOfYearReflection

12/10/2025

We spend so much of the season trying to craft the “perfect” moment; the right photo, the right gathering, the right feeling.
But this time of year isn’t about perfection. It’s about presence.

This image says it best:
Most holiday stress comes from trying to create a moment instead of simply being in one.

In DBT, we call this returning to Wise Mind; pausing long enough to notice the sights, sounds, and small sparks of joy already around us. You don’t have to manufacture magic. You just have to be here for it.

Wishing you a season of gentleness, grounding, and moments that unfold naturally.

12/08/2025

Mental Health & Art at the Met

There’s something powerful about standing in front of a painting and letting yourself simply be.

As a social worker, moments like this feel like a reset, a quiet pause where my nervous system softens and I can reconnect with presence, beauty, and breath.

Art reminds us that:
🎨 Every story has layers
🎨 Slowing down is a regulation skill
🎨 Emotion doesn’t need justification
🎨 Stillness can be healing

In a world that pulls us in a thousand directions, spaces like The Met offer a grounding reminder:
you’re allowed to pause, observe, and refill your own cup.

Mental health is nurtured in these quiet, reflective moments, not just in therapy rooms, but in the everyday places where we allow ourselves to return to our Wise Mind.

11/24/2025

DBT Skills to Help You Cope During the Holidays

The holiday season can be beautiful and incredibly overwhelming. Family dynamics, grief, expectations, social pressure, financial stress, disrupted routines… it’s A LOT.

Here are some DBT-informed skills to help you move through the season with more grounding, choice, and self-compassion:

1. Wise Mind
Pause. Breathe. Check in.
When emotions run high, ask: “What does my Wise Mind know right now?”
Let that guide your next step.

2. ABC PLEASE
Prioritize sleep, movement, food, and meds: your basic care matters more than ever during busy seasons. Your nervous system needs a foundation to stay steady.

3. Radical Acceptance
You don’t have to like everything about the holidays.
Accepting reality (as it is) frees up energy and reduces suffering.

4. Boundaries with GIVE & DEAR MAN
Kindness + clarity = less chaos.
Use DEAR MAN to advocate for what you need, and GIVE to keep interactions calm and compassionate.

5. Self-Soothing with Your 5 Senses
Create tiny pockets of peace: warm tea, soft blankets, music, candles, nature. Your body will thank you.

6. Check the Facts
Holiday stories (“Everyone else is happy,” “I’m ruining everything”) aren’t facts. Ground yourself in what’s actually happening.

7. Build In Positive Moments
Schedule small joys even 5 minutes. They create emotional buffer zones during stressful days.

8. Opposite Action
When avoidance pulls you in, gently lean toward what aligns with your values. If irritation rises, try softness. If hopelessness shows up, reach out.

You’re allowed to navigate the holidays in a way that protects your mental health. You’re allowed to rest, say no, take breaks, and choose peace over pressure.

💚 Be gentle with yourself.
💚 You’re doing the best you can.
💚 And DBT skills can help you do even better.

11/20/2025

Movember: A Call to Men and the Leaders Who Support Them

November marks Movember, a global movement dedicated to men’s health. And while the mustaches get the spotlight, the heart of the campaign is much deeper:
Men are still dying too young from preventable physical and mental health challenges.

Some realities we cannot ignore:
   •   1 in 8 men will be diagnosed with prostate cancer in their lifetime.
   •   Testicular cancer is the most common cancer in young men aged 15–34.
   •   Men die by su***de nearly 4x more often than women.
   •   Yet, men are significantly less likely to seek help, schedule annual checkups, or talk openly about stress, anxiety, or emotional pain.

As someone who works at the intersection of education, leadership, mental health, and DBT-informed well-being, I see this pattern often:
Men, especially male leaders, carry enormous pressure to stay strong, push through, or “handle it alone.”

But leadership doesn’t mean silent suffering.
Strength is not suppression.
And resilience is not avoidance.

The most effective leaders model vulnerability, skillfully regulate stress, and take responsibility for their own health, both physical and emotional.
When men lead with openness and proactive care, they give everyone around them permission to do the same.

This Movember, I invite men and the leaders who support them to take one step that matters:

✔️ Schedule that annual physical
✔️ Check in with a friend who seems “off”
✔️ Talk to someone about your stress
✔️ Create a workplace culture where mental health conversations are normal
✔️ Remember that asking for help is a strategy, not a weakness

Men’s health is not a personal issue; it’s a leadership priority, a family priority, and a workplace priority.

Here’s to healthier conversations, healthier decisions, and healthier men. 💙
👨🏻