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Family Dynamics NJ, 216 Dayton Street, Ridgewood, NJ (2025)

02/20/2025

I once told someone, “Welcome to the grief club,” and I knew how strange it must have sounded. Because none of us want to be here. No one chooses this. And yet, when you experience deep loss, you find yourself in this invisible club—bonded by something no one can fully understand until they’ve lived it.

As a therapist, I’ve sat with so many people in their grief. I’ve heard their stories, felt their pain alongside them. And if there’s one thing I know for certain, it’s that grief is complicated.

Grief is so much more than just sadness—it’s longing, love, emptiness, and gratitude, all tangled together.
It’s about learning to exist in a world where they are no longer present. It sneaks up in the quiet moments, in the urge to share good news, in the empty space where their voice used to be.

The truth is, we don’t ever stop grieving—we simply learn to live alongside it. Over time, the pain shifts. Some days, it’s a quiet ache; other days, it knocks the wind out of you. But in every tear, every memory, every moment of longing, there is love—proof that they were here, that they mattered, and that they are still with you in ways that words can’t quite explain.

So if you find yourself here—unwillingly, unexpectedly—know that you’re never alone. Welcome to the grief club. 💙

02/10/2025

As the wife and mom of a die-hard Giants fan, I’ve heard Saquon Barkley’s name for years—his talent, his potential, and the frustration of watching him struggle with a team that couldn’t support him. No matter how hard he worked, it always felt like he was fighting an uphill battle alone.

And then, the inevitable happened—Saquon left. The heartbreak of losing a fan favorite and the sting of betrayal seeing him in Eagles green were undeniable. But so is the truth: the risk he took turned out to be the best thing for him.

He took a risk, switched teams, and everything changed. With the right offensive line behind him, he thrived. Same player, same talent—just finally surrounded by the right people. The result: A record-breaking season and a Super Bowl win.

💡 And that got me thinking… How often do we hold ourselves back by staying in the wrong environment?
• Stuck in a job where we’re undervalued.
• Pouring energy into relationships that drain us.
• Staying comfortable instead of taking a risk on something better.

The Truth: Who you surround yourself with matters ⭐️

You can be the most hardworking, talented person in the world, but if your “team” isn’t lifting you up, you’ll always be fighting harder than necessary. Sometimes, success isn’t about working harder—it’s about finding the right people to block for you, create opportunities, and help you thrive.

🔹 Your offensive line matters. 🔹

If you feel like you’re constantly struggling, maybe it’s time to step back and ask yourself: Do I need a new team? Because when you surround yourself with the right people, you just might find yourself winning your own version of the Super Bowl. 🏆

11/07/2024

The weight of this morning feels unbearable.

For so many of us, waking up to these election results isn't just disappointing - it's devastating. That familiar gut punch, that same crushing realization we felt in 2016: that progress is not linear, that justice and safety remain frighteningly uncertain.

I'm sitting with this heaviness, feeling it in my own body: the heat of anxiety in my stomach, the emotional heaviness, the fearful cloud of what's coming. And I know I'm not alone, am I?

Our bodies remember. They remember what this felt like before. In 2016 but also, for those of us who carry complex trauma histories, we remember earlier moments, too. Those times when the ground beneath us felt just as unstable, just as threatening.

For those of us who grew up in environments marked by unpredictability or harm, this kind of collective upheaval does more than unsettle - it reawakens.

Our nervous systems don't distinguish between past and present threats when the patterns feel so familiar. The need to keep refreshing NYT, to Google what Canada requires for immigration, to anticipate every possible outcome - these aren't random reactions... They're survival responses, deeply wired patterns that once helped keep us safe.

But here's what I want you to know: what you're feeling right now - the fear, the rage, the numbness, whatever is moving through you - is NORMAL to an abnormal situation.

Collective trauma happens when events disrupt our shared sense of safety. It ripples through our communities, amplifying our personal histories of vulnerability. Your responses are part of this collective experience, this shared rupture of safety we're all navigating.

As both a trauma therapist and someone who lived through 2016 with my own relational trauma history, I know something about how we hold moments like this. When our nervous systems feel overwhelmed (right now), we ground ourselves:

We anchor in the present moment. Feel our feet on the floor. Notice the temperature of the air. Name five things we can see.

We move the energy that trauma stores in our bodies. I'll be logging miles on my Peloton Tread today. Maybe you'll walk or stretch or dance - anything that helps release the activation.

We reach toward connection, even when trauma tells us to isolate. Because healing happens in relationship, in being witnessed without being fixed.

We honor what our systems tell us they need: stepping away from the news, taking a mental health day, channeling feelings into action.

Remember: we've been here before. The devastation is real. The fear is valid.

And somehow, we keep going. Not because we're unbreakable, but because we're infinitely able to put ourselves back together again - especially when we do it together.

You're not alone in this. What we're experiencing isn't just personal grief - it's collective trauma. And while that makes it more complicated, it also means we don't have to hold it alone.

I'm here with you in this heavy moment.

Annie

10/04/2024

TikTok implemented four critical safety tools to keep younger users protected, and it’s also helping caregivers navigate the TikTok community with their kids.

08/27/2024

Take your time. Create magic 🩷

06/17/2024

I’m super excited about the release of ‘Inside Out 2’—aren’t you? As a psychotherapist, I love how these movies personify emotions, making it so much easier (and fun!) to talk about our feelings.

The first movie gave us Joy, Sadness, Anger, Fear, and Disgust as our inner emotional squad, and they taught us that all emotions, even the tricky ones, are essential. I can’t wait to see what new adventures and lessons await in the sequel!

What are you most excited about in ‘Inside Out 2’? Do you feel like the first movie helped you or your kids understand emotions better? Let’s chat in the comments! 🎥😄

05/22/2024

Experiencing trauma can be incredibly overwhelming. When you go through a traumatic event, your body’s fight-or-flight response kicks in, flooding your system with stress hormones like adrenaline and cortisol. This can make your heart race, your muscles tense, and your mind go into overdrive.
Even AFTER the event, your nervous system might stay on high alert, causing you to feel anxious, jumpy, or constantly on edge.

Here are some tips to help you cope, calm the nervous system and begin to heal:
1. **Understand Your Reactions**: It’s normal to feel different after trauma. Your nervous system is just trying to protect you. 🧠 we need to FEEL it to HEAL it.
2. **Talk Openly**: Encourage honest conversations about what happened and how you’re feeling. Sharing can reduce stress. 🗣️
3. **Create a Routine**: Consistent daily routines can help calm your nervous system and provide a sense of stability. 📅
4. **Limit Media Exposure**: Avoid too much news or social media about the event to prevent retraumatization. 📵
5. **Express Through Art**: Drawing, writing, or other creative activities can help release pent-up emotions. 🎨
6. **Practice Self-Care**: Prioritize rest, healthy eating, and physical activity to support your body and mind. 🌿
7. **Reassure Safety**: Remind your child AND yourself that you are safe now. 🏡
8. **Stay Connected**: Spend time with friends and family. Social support is crucial for healing. 👨‍👩‍👧‍👦
9. **Grounding Techniques**: techniques like deep breathing or focusing on the present to help calm your mind. 🌳
10. **Seek Professional Help**: Don’t hesitate to reach out to a trauma therapist for additional support and guidance. 🆘

05/20/2024

Anxiety often makes us do things that seem irrational or out of the ordinary. Whether it’s overthinking every little detail, avoiding social situations, or having sudden bursts of nervous energy, anxiety can make our behavior unpredictable.

This happens because anxiety isn’t always logical. It’s a natural response to stress or perceived danger, driven by our brain’s “fight or flight” response. While our rational mind knows that many of these triggers aren’t truly dangerous, our anxious mind reacts as if they are, leading to actions that don’t always make sense.

Remember, you’re not alone in this. It’s okay to talk about these experiences and seek support. 🌟

05/08/2024

In the whirlwind of parenting, work, and life demands, finding moments for self-care can feel like an impossible feat. Society’s expectations often paint an unrealistic picture of motherhood, leaving moms feeling like they’re set up for failure if they dare to prioritize themselves. But here’s the truth: self-care isn’t selfish; it’s necessary for our mental health and overall well-being.

As moms, we wear multiple hats every day – caregiver, breadwinner, homemaker, and more. It’s easy to lose ourselves in the hustle and bustle, BUT neglecting our mental health only leads to burnout and exhaustion.
So the magic question: how do moms find time for self-care amidst the chaos?

- First and foremost: let’s debunk the myth of the supermom. No one can do it all, and that’s OK!. We need to let go of the guilt and unrealistic expectations society imposes on us. Self-care isn’t about perfection; it’s about showing up for ourselves in whatever capacity we can.

- Just as we prioritize our children’s needs, we must prioritize our own. It may mean saying no to extra commitments or delegating tasks to lighten the load. Remember, self-care isn’t a luxury; it’s a necessity. self-care doesn’t have to be elaborate or time consuming. It can be as simple as stealing moments to enjoy a cup of tea, taking a short walk, or indulging in a favorite hobby. The key is to make it part of your routine.

And Lastly, let’s normalize asking for help 💚 Remember, you don’t have to do it all alone.
Not sure where to turn for help? Reach out!! Whether you’re a new mom adjusting to the ups & downs of motherhood or a seasoned mom facing the trials of raising teenagers, we’re here to support you through all phases of motherhood.

Tag a mom who may need this reminder ❤️ Let’s embrace the journey of motherhood with compassion, grace, and a little bit of self-love.

05/07/2024

What does anxiety look like for you? Anxiety symptoms can feel incredibly scary and out of control. It’s important to remember that it’s normal to experience stress & anxiety. Becoming more aware of your anxiety, labeling it, and learning where it came from and what purpose it serves can help you regain control of your life and enjoy the simple pleasures without constant worry.

Start by recognizing the symptoms of anxiety:

1. **Physical symptoms**: These may include rapid heartbeat, sweating, trembling or shaking, shortness of breath, dizziness, stomach discomfort, muscle tension, and fatigue.

2. **Cognitive symptoms**: Anxiety can cause racing or intrusive thoughts, excessive worry, difficulty concentrating, memory problems, indecisiveness, and catastrophizing (expecting the worst to happen).

3. **Emotional symptoms**: You may experience feelings of apprehension, nervousness, irritability, restlessness, or a sense of impending doom. Some people also report feeling on edge, tense, or easily startled.

4. **Behavioral symptoms**: Anxiety can influence your behavior in various ways, such as avoiding certain situations or activities, seeking reassurance from others, procrastinating, pacing, fidgeting, or engaging in repetitive behaviors (e.g., checking locks, washing hands).

5. **Sleep disturbances**: Difficulty falling asleep, staying asleep, or experiencing restless sleep can be indicators of underlying anxiety.

6. **Physical health changes**: Chronic anxiety can affect your physical health over time, leading to issues like headaches, digestive problems, weakened immune function, and increased susceptibility to illness.

If you notice any of these signs or symptoms persisting over time and interfering with your daily life, it may be a sign that you’re experiencing anxiety. It’s essential to pay attention to your body and mind, seek support from loved ones or a mental health professionals, and explore coping strategies that work best for you.

You’re not alone.

05/06/2024

Let’s talk about anxiety! Do you ever feel like your mind is on a roller coaster, looping through worries and what if? Anxiety has a way of turning even the smallest things into big hurdles 😬 But guess what? You’re not alone! 1 in 3 people will struggle with an anxiety disorder at some point in their life. This May, during Mental Heath Awareness month, let’s talk about anxiety! Sharing our stories, reminds us that we are all human, navigating this roller coaster together. 💚

Stay tuned this month as we continue to shine a light on ( ) as well other mental health disorders ( and more)

Let’s normalize talking about all things mental health 💚

05/02/2024

🌟 May is Mental Health Awareness Month! 🌟 Join us as we embark on a journey to break the stigma surrounding mental health. Throughout the month, we’ll be featuring different diagnoses, discussing ways to dismantle stigma, and shedding light on what mental health truly means. Let’s create a community of understanding and support!

Family Dynamics NJ

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