Beneath The Surface Therapy Solutions LLC

07/11/2025

I’ve been getting settled in Corpus Christi, TX but it’s time to give back to the profession. If anyone is looking for Board Approved Clinical Supervision -LMSW looking to work towards LCSW- Or LCSW looking for someone to provide consultation please contact me at erica@beneaththesurfacetherapysolutions.com. I will be offering Individual Supervision virtually on Thursdays from 5pm-6pm and Group Supervision sessions from 9am-10 am on Saturday Mornings starting January 2026.

03/11/2025

It’s Surface Talk Time: The Mental Health Tea Time Edition 🫖

Grab your tea and let’s talk about Cognitive Restructuring!!!

Cognitive restructuring is a core component of Cognitive Behavioral Therapy (CBT) that focuses on identifying and changing unhelpful or distorted thought patterns. Essentially, it's about learning to think differently, which can lead to feeling and behaving differently.

Here's a breakdown of what cognitive restructuring entails:

The Core Idea:

Our thoughts significantly influence our emotions and behaviors.
Negative or distorted thoughts can lead to negative emotions and maladaptive behaviors.
Cognitive restructuring aims to replace these unhelpful thoughts with more balanced and realistic ones.

The Process:

Identifying Automatic Thoughts (ANTs)
These are the spontaneous thoughts that pop into our minds, often without conscious awareness.
They can be triggered by specific situations or events.

Recognizing Cognitive Distortions:
These are common patterns of negative thinking that are often inaccurate or irrational.

Examples include:
All-or-nothing thinking: Seeing things in black-and-white terms.
Catastrophizing: Imagining the worst-case scenario.
Overgeneralization: Drawing broad conclusions from a single event.
Mental filtering: Focusing only on the negative aspects of a situation.

Evaluating the Evidence:
This involves examining the evidence for and against the negative thought.
Questions to ask:
"What evidence supports this thought?"
"What evidence contradicts this thought?"
"Are there alternative explanations?"
Developing Alternative Thoughts:
This involves creating more balanced and realistic thoughts that are based on evidence.
The goal is not to force positive thinking, but to achieve more accurate and helpful thinking.

Key Techniques:

Thought Records: These are tools used to track automatic thoughts, cognitive distortions, and alternative thoughts.

Socratic Questioning: This involves asking a series of questions to help the client challenge their negative thoughts.

Behavioral Experiments: These are used to test the validity of negative beliefs in real-life situations.

The Goal:

To reduce the impact of negative thoughts on emotions and behaviors.
To develop more adaptive and helpful ways of thinking.

To improve overall emotional well-being.
In essence, cognitive restructuring empowers individuals to become more aware of their thought patterns and to take control of their thinking, leading to positive changes in their lives.

⛔️Remember, this platform is to educate, not to replace therapy.

02/13/2025

It’s Surface Talk Time: The Mental Health Tea Time Edition

Let’s talk about avoidance as it relates to trauma recovery!

Avoidance is generally considered detrimental for trauma recovery because it prevents the individual from processing the traumatic experience in a healthy way. Here's a breakdown of why:

* Reinforces Fear and Anxiety: Avoidance reinforces the association between the trauma and the feelings of fear and anxiety. By consistently avoiding reminders of the trauma, the individual never gets the chance to challenge those fearful associations and learn that they are safe in the present moment. The brain learns that the only way to manage the intense emotions is to avoid the trigger, thus perpetuating the cycle of fear.

* Prevents Emotional Processing: Trauma often involves intense and overwhelming emotions. Avoidance acts as a barrier, preventing the individual from fully experiencing and processing these emotions. These unprocessed emotions can become trapped, leading to long-term psychological and physical problems. It's like trying to hold a beach ball underwater – eventually, it will pop back up with even more force.

* Hinders Natural Recovery Processes: The brain has a natural capacity for healing after trauma. However, avoidance interferes with these natural recovery processes. By avoiding reminders of the trauma, the individual misses opportunities for the brain to re-regulate itself and integrate the traumatic experience into their life narrative.

* Limits Functioning and Quality of Life: Avoidance can lead to significant limitations in daily life. Individuals may avoid certain places, people, activities, or even thoughts and feelings, resulting in social isolation, restricted opportunities, and decreased overall quality of life. For example, someone who experienced a car accident might avoid driving altogether, limiting their independence and freedom.

* Can Lead to Other Mental Health Issues: Prolonged avoidance can increase the risk of developing other mental health conditions, such as depression, anxiety disorders, and substance abuse. The ongoing effort to avoid reminders of the trauma can be exhausting and emotionally draining, contributing to feelings of hopelessness and despair.

* Delays or Prevents Healing: Ultimately, avoidance delays or even prevents the healing process. While it might provide temporary relief from distressing emotions, it does not address the underlying issues related to the trauma.True healing requires confronting the trauma in a safe and controlled environment, processing the emotions associated with it, and developing healthy coping mechanisms.

🗒️
It's important to note that some degree of avoidance is normal and even helpful in the immediate aftermath of a traumatic event. However, when avoidance becomes a persistent and dominant coping mechanism, it can significantly hinder recovery and lead to long-term consequences. Therapies like Cognitive Processing Therapy (CPT) and Prolonged Exposure (PE) specifically target avoidance behaviors to help individuals process the trauma and reclaim their lives.

🫖

02/06/2025

It’s Surface Talk Time: The Mental Health Tea Time Edition 🫖
✈️
Let’s talk about Centering for Mental Health

Centering refers to practices and techniques that help you become more present, grounded, and connected which can be incredibly beneficial for managing and improving mental well-being. It's about finding your inner calm amidst the chaos of life. Here's a breakdown of what it involves and how to practice it:

What Centering Involves:
* Mindfulness: Paying attention to the present moment without judgment. This involves observing your thoughts, feelings, and bodily sensations without getting carried away by them.

* Grounding: Connecting with the present moment and your physical self.

* Self-Awareness: Developing a deeper understanding of your emotions, triggers, and patterns of thinking and behavior.

* Regulation: Learning to manage and modulate your emotional responses in a healthy way.

* Connection: Fostering a sense of connection to others and potentially to something larger than yourself (ie. spirituality).

How to Practice Centering:

Here are some specific techniques you can use:
* Mindful Breathing: This is a simple yet powerful technique. Find a quiet place, close your eyes, and focus on your breath. Notice the sensation of the air entering and leaving your body. When your mind wanders, gently redirect your attention back to your breath.

* Body Scan Meditation: This involves bringing your attention to different parts of your body, noticing any sensations without judgment. This can help you become more aware of your physical self and release tension.

* Grounding Exercises: These exercises help you connect with the present moment and your physical surroundings. Examples include:

* 5-4-3-2-1 Technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and 1 one thing you can taste.
* Nature Walk: Pay attention to the sights, sounds, smells, and textures of nature.

* Earthing: Standing or walking barefoot on the ground.

* Gardening: Taking care of plants or flowers.

* Mindful Movement: Gentle forms of exercise can help you become more aware of your body and integrate mind and body.

* Meditation: Regular meditation practice can help you develop greater self-awareness and emotional regulation skills. There are many different types of meditation, so you can find one that suits you.

* Journaling: Writing down your thoughts and feelings can help you process them and gain insights into your patterns.

* Creative Expression: Engaging in creative activities like art, music, or writing can be a way to express your emotions and connect with your inner self.

* Connecting with Nature: Spending time in nature has been shown to have numerous benefits for mental health.

* Spiritual Practices: For many, prayer, worship, or other spiritual practices can provide a sense of connection and peace.

Benefits of Centering:
* Reduced stress and anxiety
* Improved emotional regulation
* Increased self-awareness
* Enhanced focus and concentration
* Greater sense of calm and well-being
* Improved sleep
* Increased resilience

Important Considerations:
* Consistency is key: Regular practice is essential to reap the benefits of centering techniques.

* Be patient: It takes time and practice to develop these skills.

* Find what works for you: Experiment with different techniques to find what resonates with you.

* Seek professional help if needed: Centering practices can be a helpful tool for managing mental health, but they are not a replacement for professional treatment. If you are struggling with significant mental health challenges, please seek the help of a qualified mental health professional.

🛬

01/29/2025

It’s the new year and it’s Surface Talk Time!

Think of these times as Mental Health Tea Time 🫖 in 2025

Grab your cups of tea and let’s talk about Emotional Regulation ☕️

During times of high stress/conflict it’s important to regulate your emotions. Here are some helpful tips and strategies:

* The first step to regulating emotions is to be aware of them. In order to identify your emotions, pay attention to how you’re feeling, both physically and mentally. What are your body's reactions? What are your thoughts?

* Name your emotions. This can help you to understand and process emotions better.
* Accept your emotions. Denial doesn’t help you or anyone else around you. It’s important for you to know that it’s okay to feel emotions, even the negative ones. The goal is to learn how to deal with the emotions.
* Take a break. If you are feeling overwhelmed by your emotions, know that it’s okay to take a break. Some coping skills to try include going for a walk, listening to music, drawing, or doing something else that helps you to calm down.
* Encourage your child to practice relaxation techniques. There are many different relaxation techniques that can help to improve emotional regulation. Some popular techniques include deep breathing (10 deep breaths in and out), meditation, listening to inspirational music, and prayer.

* Make sure you’re getting enough sleep. When you’re well-rested, you are better able to cope with stress. Aim for 8 to 10 hours of sleep each night.

* Ensure that you eat a healthy diet. Eating a healthy diet can help to improve your overall mood and well-being.

* Ensure that you exercise regularly. Exercise is a great way to relieve stress and improve mood. Aim for at least 30 minutes of moderate-intensity exercise/active play most days of the week.

* Get professional help. A therapist or counselor can help your child to develop strategies for improving your emotional regulation.

It is important to remember to take inventory of what you’re putting into your body- this includes social media, the news, etc. It’s important to refrain from emotionally flooding due to information overload.

Did you enjoy your tea?

If you did, don’t forget to come back next Wednesday for our next Surface Talk: The Mental Health Tea Time Edition 🫖

10/11/2024

Agreed🛬

One of my biggest pet peeves is how we separate mental health from physical health. Your brain is part of your body. This remember that mental health IS health.

10/11/2024

Love this!!!💗✈️

10/11/2024

It’s Surface Talk Time!!!
Let’s talk about challenges that Clergy may face and how psychotherapy can help!
Yes Clergy face mental health challenges too!
Yes prayer changes things!
Yes you can be a believer and seek counseling too (I will caution that discernment is needed. So pray about your choice in counselors).

If you’re a pastor who has stumbled upon this page, take these topics and place them before God. Ask God to show you ways that you can draw awareness to these issues. God may even reveal areas that may be challenging to you. This will aid in mental wellness.

Some scripture references for you

Proverbs 19:20-21
"Hear counsel, and receive instruction, that thou mayest be wise in thy latter end. There are many devices in a man's heart; nevertheless the counsel of the Lord, that shall stand".

Proverbs 15:22
"Refuse good advice and watch your plans fail; take good counsel and watch them succeed".

2 Chronicles 10
Rehoboam rejected the advice of the elders and consulted the young men who grew up with him, which resulted in the kingdom being divided.

2 Kings 3–13
Jehoshaphat, king of Judah, sought the advice of a true prophet of God before going into battle

Pastors, often seen as pillars of strength and spiritual guidance, can also face unique challenges that impact their mental health. Here are some therapy topics that pastors may find helpful to explore:

Stress and Burnout
* Heavy workload: Managing the demands of ministry, including preaching, counseling, administrative tasks, and community involvement.
* Emotional exhaustion: Constantly dealing with the emotional needs of others can lead to burnout.
* Role strain: Balancing personal and professional responsibilities, especially when dealing with the expectations of the congregation.

Isolation and Loneliness
* Limited social support: Feeling isolated due to the nature of their work, which often involves long hours and solitary tasks.
* Lack of personal boundaries: Difficulty setting healthy boundaries between their personal and professional lives.
* Fear of judgment: Concerns about being perceived as weak or inadequate if they seek help.

Spiritual Struggles
* Doubt and questioning: Experiencing doubts about their faith or their calling.
* Loss of meaning: Feeling disconnected from their spiritual beliefs or practices.
* Guilt and shame: Struggling with feelings of guilt or shame related to personal or professional missteps.

Relationship Issues
* Marital strain: Balancing the demands of ministry with the needs of their family.
* Conflict with congregants: Dealing with difficult or challenging relationships within the congregation.
* Peer pressure: Navigating the expectations and pressures of the clergy community.
Trauma and Grief
* Vicarious trauma: Experiencing emotional distress from exposure to the traumatic experiences of others.
* Grief and loss: Coping with the loss of loved ones or significant life events.
* Past trauma: Addressing unresolved traumatic experiences from their own lives.

Self-Care and Well-being
* Self-care practices: Developing healthy coping mechanisms and self-care routines.
* Time management: Learning effective time management skills to reduce stress.
* Healthy lifestyle: Promoting physical and emotional well-being through exercise, nutrition, and sleep.

It's important to note that these are just a few examples of therapy topics that pastors may find helpful. The specific needs and experiences of each pastor will vary. If you're a pastor feeling overwhelmed or struggling, consider seeking professional help from a therapist who specializes in working with clergy.

✈️

09/26/2024

It’s Surface Talk Time!!!

Let’s talk about Cognitive Dissonance and Self Awareness!!!

Self-Awareness is the Foundation for Managing Cognitive Dissonance

Cognitive dissonance, the psychological discomfort arising from conflicting thoughts, beliefs, or actions, is a common human experience. Effectively managing this discomfort requires a deep understanding of oneself.

Self-awareness serves as the cornerstone for navigating these internal conflicts.

Here's why self-awareness is critical for managing cognitive dissonance:

Identifying Dissonance: Self-awareness allows individuals to recognize when their actions, beliefs, or values are at odds with each other. Without this awareness, dissonance can remain hidden, leading to negative consequences.

Understanding Motivations: By understanding one's underlying motivations, individuals can better identify the root causes of cognitive dissonance. Are they driven by fear, pride, or a desire for approval? This knowledge can help them address the dissonance more effectively.

Challenging Beliefs: Self-awareness empowers individuals to question their own beliefs and assumptions. By examining their thoughts critically, they can identify those that may be contributing to dissonance and explore alternative perspectives.

Making Informed Choices: When faced with conflicting options, self-awareness helps individuals make decisions that align with their core values and beliefs. This reduces the likelihood of experiencing future dissonance.

Embracing Change: Self-awareness can facilitate personal growth and change. By recognizing the dissonance between their current self and their desired self, individuals can take steps to bridge the gap and reduce internal conflict.

In essence, self-awareness is the key to recognizing, understanding, and addressing cognitive dissonance. By cultivating self-awareness, individuals can navigate these internal conflicts with greater clarity, resilience, and personal growth.



What are your beliefs and values? Have you ever been in a situation where your decisions or actions didn’t align with your values or beliefs?

✈️✈️✈️

06/12/2024

It’s Surface Talk Time!!!
Let’s talk about Self Awareness!!!!

Self-awareness is considered a cornerstone of mental health.

It's the ability to understand your thoughts, emotions, and behaviors, and how they influence you. By being more self-aware, you can:

💨Identify your strengths and weaknesses
💨Recognize your triggers
💨Manage your emotions more effectively
💨Build healthier relationships

🏠Overall, self-awareness empowers you to take charge of your mental well-being and make positive changes in your life.🏠

✈️

05/16/2024

It’s Surface Talk Time!
Disclaimer: These are surface talks not to be mistaken for therapy. If you identify with anything in these surface level talks you may find it helpful to seek therapy in order to go deeper or as I like to say beneath the surface💕

Let’s Talk about Recognizing and Correcting Self sabotaging behaviors!!!

Self-sabotaging behaviors can often creep in unconsciously, hindering our progress towards goals and overall happiness. But the good news is, once you recognize them, you can start to change those patterns.

Here's a breakdown of recognizing and correcting self-sabotaging behaviors:

Recognizing Self-Sabotage:

🧐Misalignment with Goals: This is a key indicator. Are your actions taking you closer to your long-term goals, or further away? For instance, if you want to be healthy, constantly indulging in junk food would be self-sabotaging.

😒Negative Self-Talk: A constant inner critic can be a major roadblock. Listen to your self-talk. Is it overwhelmingly critical and discouraging?

😡Destructive Habits: Procrastination, overspending, or substance abuse are all ways we can hold ourselves back.

😨Fear of Failure: Sometimes the fear of not being good enough can lead to self-sabotage, as a way to avoid the perceived pain of failure.

Correcting Self-Sabotage:

🔎Identify Triggers: What situations or emotions lead you to self-sabotage? Once you recognize your triggers, you can develop coping mechanisms.

🧠Challenge Negative Thoughts: Catch yourself in negative self-talk and challenge those thoughts with more realistic and positive ones.

📋Set Realistic Goals: Don't set yourself up for failure with overwhelming or unrealistic goals. Break down big goals into smaller, achievable steps.

💗Practice Self-Compassion: Be kind to yourself. Everyone makes mistakes. Focus on learning and improvement, not shame.

💕Seek Support: Don't be afraid to talk to a therapist or counselor. They can help you develop tools to combat self-sabotaging behaviors.

💭Remember, overcoming self-sabotage is a journey, not a destination. There will be setbacks, but with awareness and effort, you can develop healthier habits and achieve your goals.

🎬

04/28/2024