Ellie Mental Health - Portsmouth, NH

07/31/2025

07/30/2025

Today, on , we hold space for the losses that changed us— the ones we speak of often and the ones we carry quietly.

Whether your grief is fresh or decades old, visible or invisible, your pain is real. We're thinking of you today.

Here are some tips and book recommendations from one of our therapists for helping kids navigate grief and loss.

07/28/2025

Ever zoned out during a meeting, driven somewhere and not remembered how you got there, or felt totally disconnected in a stressful moment?

These aren’t just quirks.... they can be signs of dissociation, a powerful and often misunderstood coping mechanism.

In therapy spaces, we talk about dissociation often. But outside of them, people may not recognize it or know what to do when it shows up. For folks with trauma histories, dissociation isn’t just occasional spacing out—it’s the nervous system protecting itself when things feel too overwhelming to process.

➡️ In this new blog post, Ellie therapist Miranda Barker, LICSW, breaks down:
- What dissociation actually is (and isn’t)
- Why the body uses it as a survival response
- How trauma-informed approaches like EMDR, parts work, and somatic therapy can help
- Practical grounding strategies that reconnect people to the present

Whether you're a clinician, a mental health advocate, or someone who’s felt disconnected and didn’t have a word for it—this is worth the read.

🔗 Check it out here: https://elliementalhealth.com/feeling-disconnected-a-therapists-guide-to-understanding-dissociation/

🎧 Bonus: Watch this related podcast episode featuring trauma therapist Amy Wilkerson, LICSW, for more insights. https://youtu.be/2Cxr5KB8Atg?si=p-mTzj5ZgGmwveOx

Explore how dissociation serves as a trauma coping mechanism and discover therapeutic approaches for healing.

07/25/2025

Ever heard of DBT?

Dialectical Behavior Therapy (DBT) is a powerful, evidence-based approach that helps people manage intense emotions, improve relationships, and build a life worth living.

Originally developed for borderline personality disorder, DBT is now used to support anyone struggling with:
💥 Big emotional swings
🧠 Anxiety or depression
🗣️ Conflict in relationships
🧍‍♀️ Feeling stuck in unhelpful patterns

DBT teaches skills in 4 key areas:
Mindfulness
Emotion Regulation
Distress Tolerance
Interpersonal Effectiveness

It’s not just about coping, it’s about thriving with tools that actually work.

07/21/2025

🎶 Ch-ch-ch-ch-changes .... can have a serious impact on your mental health. Talking to loved ones, chatting with a therapist, or keeping a journal are all good ways to process big changes and move forward.

Psst... At Ellie, our team of highly qualified providers are ready to help you manage change for the better!

07/18/2025

If your heart races every time you see a “Can we talk?” subject line, you’re not alone (also, if you're a boss, please stop doing that).

Therapy can help you learn how to calm your nervous system, set boundaries, and stop spiraling every time you hear that notification ding.

07/15/2025

In a recent blog post, Ellie therapist Dr. Christy Sim, LMSW, breaks down a critical truth about trauma work: traditional talk therapy often misses the mark when it comes to treating trauma, because it relies on language and cognition—parts of the brain that shut down during traumatic events.

Sometimes trauma healing requires more than words. Some alternate options might be to:
🎨 Use imagery to engage the midbrain
✍️ Let writing come before speaking
🗣 Gently assign language after connection is made

Trauma disconnects people from their voice, their sense of safety, and their agency. The right kind of therapy can give all of that back.

Read the full article:

Explore trauma healing beyond talk therapy: art, writing & somatic exercises for creative, consent-based empowerment.

07/11/2025

Most of us listen to respond, not to understand.

Active listening is a skill, and it doesn't always come naturally. It means slowing down, staying present, and showing someone that their words matter. Here are a few tips:

👂 Put your phone away
⏸ Pause before responding
🧠 Reflect back what you hear
❓ Ask questions, not solutions
💬 Validate their feelings

Want to get better at it? Try one of these tips in your next conversation and see what shifts.

07/08/2025

Struggling with self-confidence? You’re not alone.

Swipe through for small mindset shifts and practical tools that can help you build lasting confidence-- straight from one of our awesome therapists, Rayna Larson, LLMSW.

Read more here: https://elliementalhealth.com/building-self-confidence-8-practical-tips-to-boost-your-self-esteem/

07/07/2025

What if building confidence wasn’t about “faking it”, but about changing the way you relate to yourself?

In a recent blog, Ellie therapist Rayna Larson, LLMSW, shares 8 practical ways to build self-confidence, and it goes far beyond pep talks and mirror affirmations.

A few tips that really stood out:
✔️ Challenge negative self-talk: Start with notice, evaluate, replace.
✔️ Celebrate small wins: Your progress counts, even when it’s not loud.
✔️ Practice assertiveness: Saying no can be an act of self-care.
✔️ Lean on positive influences: Your environment matters more than you think.

Self-confidence isn’t a trait you’re born with, it’s a skill you can build. Whether you’re navigating burnout, people-pleasing, or just feeling stuck, Rayna’s piece offers grounded, compassionate strategies that anyone can try.

Read the full blog here:

Boost your self-confidence with practical strategies: challenge negative self-talk, set achievable goals, embrace strengths & communicate assertively.

07/04/2025

Happy 4th of July! 🎆

We hope that you can take a moment to unplug, soak up some sunshine, and be with your favorite people today.

07/02/2025

We’re halfway through the year! No pressure, just a great time to check in. ⏰ What are you proud of so far? What’s calling your attention next?