Kranz Counseling

02/18/2026

Are you successful on the outside—but privately exhausted, overwhelmed, or questioning how long you can keep up the pace? Many high-achieving professionals wear a mask of competence while quietly struggling with burnout, isolation, anxiety, ADHD, or substance use. You may be functioning at a high level, yet feeling anything but balanced. Therapy can be a space where you don’t have to perform—where honesty replaces pressure and real change begins.
I’m a Licensed Mental Health Counselor in Florida with over 15 years in practice, and I previously practiced family law for 20 years. That experience gives me firsthand insight into high-stakes, high-pressure careers and the personal toll they can take. I specialize in working with professionals at risk for burnout, particularly those navigating adult ADHD and addiction (including dual diagnosis). My approach is active, goal-oriented, and solution-focused.

02/05/2026

We’re more "connected" than ever, yet lonelier than we’ve ever been. It’s time to trade the scroll for the soul.

In a world that is more "connected" than ever, many of us are finding ourselves feeling increasingly alone. We spend hours scrolling through the highlight reels of strangers, often forgetting that the most important connections are the ones sitting right across from us.

The toll on our mental health is becoming impossible to ignore. Research highlights a direct link between high social media usage and increased rates of depression and social anxiety. According to the American Psychological Association (APA), constant digital scrolling often replaces "real-life" interactions, leading to a "substitution effect" that leaves us feeling more isolated.

To counter this, we must reclaim the traditional anchors that have always kept families strong. The philosopher Edmund Burke famously noted that the "first principle of public affections" is to learn to love the little platoon we belong to in society. Reconnecting with your own "little platoon"—your family and friends—through intentional rituals like a Sunday dinner is one of the most protective things you can do. The American College of Pediatricians (ACPeds) notes that these shared meals provide a sense of security and belonging that shields both children and adults from stress.

I’ve personally noticed that on the days I put the screen down and focus on those in front of me, that heavy cloud of anxiety starts to lift. Our minds weren't designed for constant stimulation; they were designed for community and presence.

This week's challenge: Try a "digital-free" Sunday dinner. Put the phones in a basket and focus entirely on the people at your table. You might be surprised how much quieter the mind feels when the heart is full.

What was your favorite childhood tradition growing up? Have you kept it up?

01/07/2026

Bc

01/05/2026

Well, it's a new year and as a therapist I am hearing the usual assortment of new year resolutions. All the usual suspects - loosing weight, cutting down on alcohol, ,exercising more. But here's an idea, especially if you are in a relationship: why not sit down with your significant other and discuss what both of you can do to make the relationship better. Maybe having a weekly date night, learning a new craft or hobby or even addressing an important financial or health issue that you both keep putting off ...

Any thoughts?

10/09/2025

06/28/2025

It is said that there are two wolves within each of us...Anasazi Foundation is a nonprofit 501©(3) wilderness therapy program headquartered in Mesa, Arizona....

05/28/2025

https://www.linkedin.com/posts/grubertilmann_ever-wondered-why-some-people-seem-to-have-activity-7331970971785986048-rLdg?utm_source=share&utm_medium=member_desktop&rcm=ACoAAATXMf0BEgN-wEuPv-BSg-5g3YntkyPRPwI

Ever wondered why some people seem to have an unstoppable drive while others struggle to find motivation? The answer often lies in our earliest years. The foundation of our work ethic isn't built in our first job – it's shaped during childhood, when our minds are like sponges absorbing eve...

05/28/2025

https://aish.com/mental-illness-is-not-a-shanda/

For years, I hid my mental health struggles out of fear and shame. Today, I share them publicly and find compassion and understanding. As a community, we must address the mental health crisis.

05/20/2025

I recently decided to learn more about an emerging area of therapy known as Pain Reprocessing Therapy (PRT). It's well-studied approach that's been around for more than 10 years. But many of us, including licensed mental health counselors like myself, it is not well-known. While I am only at the earliest-stage of learning, I wanted to provide some basic information designed to educate and spark discussion.

Pain often starts after a physical injury, such as a slip and fall or car accident. Pain can also be caused by the "wear and tear" on your body which result from repetitive motions such as with playing golf or tennis. For most people, once the body has time to heal the injury, the pain gradually decreases and fades away. However, in some situations, the pain continues even after the body has healed. Constant pain leads to frustration, fear and sadness. That's where PRT can be really useful.

PRT treats chronic pain by helping the brain reinterpret pain signals as non-dangerous. Research, including a 2021 major, randomized, controlled study reported in JAMA Psychiatry, provide support that it can significantly reduce or even eliminate chronic pain in some individuals.

But a word of caution. Prior to PRT, it is absolutely essential to see a physician or other healthcare professional to diagnose and treat the underlying medical condition without delay. There are many, serious and life-threatening conditions which require immediate attention and can only be diagnosed and treated by a medical professional.

With that in mind, here are 3 steps that have been shown to lower pain:

1. Reconceptualize the Pain as Brain-Generated

Understand that chronic pain is not always due to tissue damage, but often results from the brain misinterpreting safe signals as dangerous.

This shift reduces fear and threat perception, which can diminish the brain's overreaction and lower pain intensity.

Example: Instead of thinking “my back is damaged,” the person learns to think, “my brain is generating this pain, but my body is actually safe.”

2. Engage in Somatic Tracking

Gently bring attention to the pain in a curious, non-fearful way, noticing its qualities without judgment or avoidance.

This reduces the emotional charge around pain, calming the nervous system and reinforcing that the sensation is not dangerous.

Example: Saying to yourself, “I’m noticing a burning sensation in my leg right now—it’s uncomfortable, but it’s not harmful.”

3. Address and Challenge Fear-Avoidance Beliefs

Identify and reframe fears related to movement, activity, or pain itself (e.g., "If I move, I’ll make it worse").

Fear of pain can actually perpetuate and intensify it.

Challenging these beliefs helps the brain stop interpreting signals as threats.

Example: Gradually returning to avoided activities while reinforcing safety with statements like, “It’s safe to move—I’m not causing harm."

05/13/2025

QUICK AND EASY STEPS TO CENTER YOURSELF AFTER A LONG DAY!

Here are some quick and easy steps to center yourself after a long and hectic day.

Centering yourself is essential to regain balance and clarity. Begin by pausing to acknowledge how you feel—tense, overwhelmed, or fatigued. Simply naming these emotions without judgment creates space for healing.

A powerful way to ground yourself is through deep, intentional breathing. Inhale slowly through your nose for four counts, hold for four, exhale through your mouth for four, and pause again. Repeat this cycle a few times to calm your nervous system.

Next, disconnect from external stressors. Step away from screens, emails, or draining conversations. Create a quiet environment, even if it’s just for ten minutes.

Engage your senses with something soothing: light a candle, take a warm shower, or sip a calming herbal tea.

Gentle movement like stretching or a short walk can help release physical tension and bring your awareness back to your body.

Journaling is another effective way to center yourself. Write down what weighed on you and any lessons you can extract. This reflection transforms chaos into clarity.

If writing isn’t your style, listening to calming music or practicing mindfulness meditation can shift your mental state.

Finally, show yourself kindness. Let go of the idea that you need to fix everything today. Remind yourself that you’ve done enough and that rest is productive.

Keep in mind that even a few minutes of intentional stillness can help you reset and return to a place of calm, ready to approach the next day with renewed strength.

01/31/2025

Need Some Inspiration for Having a Meaningful Weekend ... ?

1. Plan ahead to balance fun and relaxation.

2. Start with a good breakfast, then explore outdoors, visit a new café, or enjoy a hobby.

3. Catch up with loved ones or unwind with a book or movie.

4. Prioritize self-care—exercise, meditate, or take a long bath.

5. If errands pile up, tackle them early to free up time.

6. Try something new, like a DIY project or a short trip.

7. Be emotionally present—disconnect from work, savor the little moments, and recharge for the week ahead.

A great weekend isn’t about doing everything but making the most of what matters to you!

Even spending an hour at the beach, or going to the movies can be the difference between feeling "I wasted my weekend" versus "What a great weekend!"