Tanya Hosner Counseling LLC

09/15/2021

We have been in pandemic for a year and a half. Many of us have had glimpses of hope only to see numbers rise again. This has resulted in fatigue, anxiety,uncertainty, resentment and a number of other feelings. Please know that your feelings are valid. If you find yourself struggling please make time for self care and to find your support people (friend, partner, therapist, etc.). Below I've shared a list of self care ideas. I find that for myself disconnecting from social media and getting outside work best. I hope you find something you can connect with.❤️

03/22/2020

In the interest of protecting some of the medically fragile clients in our practice and in our community, I am now shifting to online therapy in lieu of in-person appointments. I understand this is new for most of you, as it is for me, so I've posted some tips to help you prepare for your first online session. If you run into difficulty please let me know and I may be able to schedule a 5-10 minute trial run in order to be fully prepared for our online session. I look forward to seeing you online soon.

10/21/2019

I talk about boundaries often in session. For many of us the idea of setting boundaries feels like we are being aggressive, unreasonable or too sensitive. We ignore our own internal turmoil to placate or care for other's emotions, which often leaves us in a place of uncertainty or stress. However, by enforcing boundaries we are placing value on our own needs and recognizing that they are a legitimate part of self care. I've attached a link for those that want to explore the meaning of boundaries further including healthy vs unhealthy and ways to enforce them.

08/16/2019

06/10/2019

Today's infographic...

03/13/2019

I had to share this!

https://www.instagram.com/p/Bu6iTSKgx5s/?utm_source=ig_share_sheet&igshid=17dxxrv4yr7ge

03/11/2019

I use many of these skills in my practice. They're beneficial for getting past the most uncomfortable feelings and getting to a place where you are better able to manage emotions.

Dialectical behavior therapy (DBT) offers a broad range of crisis survival skills that can help you cope with overwhelming emotions, thoughts, and situations.

12/08/2018

Let's start to change those negative thoughts!

Research shows 80% of our self-talk is negative. Turning negative thoughts into positive ones can rewire our brains to improve our mental and physical health.

12/05/2018

Today I'm thinking about coping strategies. Regardless of the reason for seeking therapy coping strategies are discussed with everyone I see. It's important that people have multiple "tools" to use when they are feeling anxious, overwhelmed, angry or sad. Personally, I find breathing exercises, affirmations, support people and distractions to be the most effective for myself. It really does differ for everyone and it's extremely important you find multiple strategies that work for you since some are more appropriate or easier to use than others at times (i.e. deep breathing or grounding exercises may be more appropriate than jumping jacks in the middle of a work meeting 😀). Finding strategies to regulate your emotions is so important and the chart below may help you on your journey to better mental health.