Foundations Therapy Group LLC

01/31/2024

10/23/2023

As human beings, we’re not always comfortable with ambivalence. As a result, we often act like our emotions are discrete (happy, sad, mad, etc.) rather than a spectrum of experiences that blend into one another.

Notice how your emotions shift and change and blend like the change of seasons or the colors in a rainbow. And remember, we often feel seemingly opposing emotions at the same time!

09/22/2023

This time of year, parents are working hard to set their children up for success with a great start to the school year. With the knowledge that children can learn only if they are emotionally regulated, and that children learn best about how to self-regulate from their caregivers, know that the work you are doing to promote strengthening of self-regulation will bring the biggest benefit to their academic growth. Positive touch, encouragement, and time together all promote self-regulation. Give yourself credit for all you are doing to promote this important skill!

08/29/2023

This time of year brings many welcome and unwelcome changes like the new school year, maybe a new school or school for the first time, colder weather, holidays and so on.

Even when the transition is wanted it doesn’t take away the fact that it is change. Change causes stress in our bodies.

Take some moments to help you and your family go through transitions feeling successful. Just remember, you got this!

Here are a few ideas:
1. Prep prep prep! Plan ahead and anticipate challenges
2. Pick your battles- this isn’t the time to do extra hard things- get back to basics
3. Ask for support even when you wouldn’t normally
4. Talk to your people. The more we talk about the challenges through transitions the more we normalize it and feel less alone!
5. Do something that feels good to you- take just 5 minutes!

08/01/2023

If you or someone you know, is experiencing a mental health crisis, including suicidal thoughts, 988 is here to help. Their website also notes: “Callers who follow the “press 1” prompt are connected to the Veterans Crisis Line. A Spanish Language line is available by pressing 2 when calling 9-8-8, and more than 240 languages are supported through a Tele-Interpreters service. Callers now also have the option of following a “press 3” prompt to be connected to a counselor specifically trained in supporting LGBTQI+ callers.”

06/22/2023

Like hermit crabs, who find shells to live in, we humans have also developed forms of protection throughout our lives. As hermit crabs grow, they find new, bigger shells for protection. And as WE adapt and change, we often find that our “smaller shells” no longer serve us and we too must find new ways of protecting ourselves. This space between the “smaller” and “bigger” shells is often where a lot of therapeutic work takes place.

This is a vulnerable space. When hermit crabs molt they often bury themselves under the sand to protect themselves from predators while they are “soft”. Similarly for us, when we feel particularly vulnerable it’s important to honor that we may need to treat ourselves with more gentleness, care, and understanding. This might even mean we disengage from certain situations or relationships for a time until we feel stronger. And once we do, we can move forward with courage and resilience, like the hermit crabs.

06/01/2023

It's one thing to understand conceptually that all emotions are OK, but when we are dealing with a particularly challenging situation, it's easy to fall into the trap of judging ourselves for having a feeling. Practice identifying your emotion. Where do you feel it in your body? Take a breath and tell yourself that it's OK that you are feeling this that way. Because it is.

02/28/2023

We all find ourselves needing to check in on our emotional well-being. Questions we can ask ourselves include "what emotions am I feeling?", "where and how do I experience them in my body?", "how does this influence my relationships, my energy, and my daily activities? Taking the time to notice and ask ourselves helps us learn and reflect about what we may need. What helps you remember to check in with yourself?

11/05/2022

Emotions are transitory. When we are feeling a particularly intense emotion, it can feel like it will never change, however it can help to remember that you won't always feel this way. Try observing your emotion (Where do you feel it in your body? What does it feel like?) and see if it begins to shift or float away.

08/31/2022

Transitions are hard for a lot of kids, especially the one from summer vacation back to school. If your child seems nervous or less than thrilled about the start of school, here’s some things to consider:
-PREP! Try not to avoid talking and thinking about the transition, even if it’s going to bring up big feelings. The more children know about what is happening and what to expect the more in control they will feel.
-Get curious! What’s going on underneath the back to school refusal? Help your kiddos explore that they can feel multiple things at the same time- nervous about a new teacher AND excited to see their friends.
-patience and grace! From the first day of preschool to first day of college, with consistent routine and emotional support many kiddos will resolve adjustment issues within a few weeks.

You’ve got this! How can we help?

07/25/2022

Sometimes entering new phases of life like parenthood, switching jobs, entering or ending relationships jumbles up our own identity. It doesn’t mean it’s lost forever, take some time to reconnect to yourself, reengage old interests, cultivate new ones, our identities are ever evolving. And when your brain says you can’t run 10 miles anymore so there’s no point, remind your brain one mile can sometimes be more important than 10. Trust your body.

06/03/2022

During Pride month and all year long, we believe in gender-affirming care and strive to help individuals love who they are and celebrate a life that is true to them.

05/18/2022

It’s mental health awareness month! Please share this information with anyone who might benefit!

The National Maternal Mental Health Hotline is now LIVE! The Hotline, funded by the U.S. Health Resources and Services Administration (HRSA) and powered by Postpartum Support International, is available 24/7, 365 days a year, in English or Spanish, and other languages by request. The Hotline is available for pregnancy, postpartum, and post-loss support. Call or text us anytime to connect with a Hotline counselor for confidential conversation, support, understanding, and resources. You do not need a diagnosis to reach out for help – we are here for you. 1-833-943-5746

04/01/2022

Sometimes when we feel helpless or overwhelmed by our own or friend/family’s feelings we can jump into trying to solve the problem, sometimes getting feedback that it was not helpful.
Take a moment to take some pressure off yourself and try asking yourself or the other what may help them in the moment. Don’t be discouraged if you or they don’t know the answer, it may take some practice, but often feeling heard can be enough in that moment! Be gentle, friends.

03/02/2022

How can you show yourself the love you deserve? If you are finding this to be difficult today, it can start with nourishing or moving your body, or even sitting quietly noticing a couple of breaths. Remind yourself that you are amazing.

01/29/2022

Loss, disappointment, regret, and change are just a few of the reasons we grieve. Sometimes if we’re feeling sad “for no reason”, it’s a good time to check in with ourselves to see if we might be experiencing grief. And remember, emotions are like a wave—when they crash over you it might feel like you can’t breathe, or you don’t know which way is up, but they will recede and you will find your footing again. 🌊👣