Tips From a Therapist

11/15/2024

Here is my latest article on Psychology Today

https://www.psychologytoday.com/us/blog/life-without-anxiety/202411/is-it-seasonal-affective-disorder-or-the-winter-blues

11/15/2024

"Surviving Thanksgiving with Toxic Family: 5 Tips to Protect Your Peace”

Thanksgiving is a time for gratitude and connection, but for some, it can also mean navigating toxic family dynamics. 🦃 Here are a few tips for managing difficult interactions:

1. Set Boundaries: Politely but firmly establish what topics are off-limits. You don’t owe anyone your emotional energy.

2. Keep Expectations Realistic: Not every conversation will be peaceful. Focus on what you can control—your responses.

3. Practice Compassion: Toxic behavior often stems from unresolved pain. Try to stay empathetic, but protect your peace.

4. Take Breaks: Step away for a few moments if things get too intense. A quick walk or a breather can help reset your mood.

5. Don’t Engage: If someone pushes your buttons, remember: you have the power to disengage. You don’t need to react to every provocation.

Remember, you're not alone. Taking care of your mental well-being is a priority—even with family. 💛

10/28/2024

🧘‍♀️✨ As we approach the upcoming U.S. elections, it’s natural to feel a wave of anxiety. The stakes are extremely high and emotions can run deep. Here are some gentle reminders to help you navigate this season with calm and clarity:

Breathe Deeply: Take a moment to focus on your breath. Inhale slowly for a count of four, hold for four, and exhale for six. This simple exercise can ground you and bring you back to the present.

Limit Your Exposure: It’s okay to take a break from the news and social media. Curate your media intake and set specific times to check updates, allowing your mind to recharge in between.

Connect with Others: Share your feelings with trusted friends or family. Talking about your concerns can lighten your emotional load and help you feel more connected.

Practice Mindfulness: Engage in activities that bring you joy—whether it’s a walk in nature, reading a good book, or practicing a hobby. These moments of joy can be powerful antidotes to anxiety.

Focus on What You Can Control: While you can’t control the outcome of the elections, you can take positive action. Write postcards to encourage friends and family to vote, participate in local events, or volunteer for causes you care about. Being active in ways that matter to you can empower you and reduce feelings of helplessness.

Seek Professional Support: If anxiety feels overwhelming, don’t hesitate to reach out to a mental health professional. You deserve support during challenging times.

Remember, it’s okay to feel anxious. Acknowledge those feelings, but don’t let them define you. Together, let’s focus on maintaining our well-being as we navigate this important moment. 💖✨

10/11/2024

09/26/2024

Unlocking Calm: Hypnosis for Stress Reduction 🌟

Feeling overwhelmed by stress? You're not alone! It’s a common struggle that can affect both your mind and body. But here’s some good news: hypnosis can be a game-changer.

What is Hypnosis?

Hypnosis is a powerful tool that helps you tap into your unconscious mind, allowing for positive changes that reduce stress and anxiety. Think of it as your personal guide to transforming stress into success!

Why Consider Hypnosis?

Natural & Safe: Unlike medications, hypnosis has no side effects.

Empowerment: It helps you replace negative thoughts with positive ones, promoting a calmer response to stress.

Additional Perks: Improved sleep, boosted immunity, and enhanced confidence are just a few benefits!

Remember, hypnosis isn’t a magic bullet; it takes practice and commitment. Many people experience significant relief after just a few sessions. So why not give it a try? Your journey to a more relaxed you starts here!

09/19/2024

Did you know that staying social as we age is like giving your brain a workout?

Research shows that having a strong circle of friends can boost your mood, keep your mind sharp, and even help you live longer! So, if you’re over 65 and you haven’t scheduled your next coffee date, consider this your official reminder!

Just think of it as an investment in your health—after all, who else is going to laugh at your jokes that make your kids eyes roll or reminisce about the good old days of rotary phones?

So grab your pals, share some stories, and remember: friends don’t let friends binge-watch alone! Cheers to friendship and fabulous memories!

Image is of friends learning about wines together.

05/04/2024

Some Thoughts on Regret

Regret weighs us down like an anchor, holding us stuck in the past instead of living fully in the present. Clinging to past mistakes and choices we wish we could change saps our energy and robs us of peace. It's like continuing to water a dead plant long after it has withered - it’s as useless as the emotion of regret.

The truth is, we can't change what has already happened, but we can change how we relate to it. Rather than dragging those heavy regrets with us everywhere, we need to let them go through the powerful practice of forgiveness. First, we must forgive ourselves. We must remember that we are human, and we do the best we can based on the information we have at that time. It can also be incredibly healing to forgive others, whether actively or within your own mind.

When we stop beating ourselves up over past regrets, we lighten our load tremendously. All that energy we were wasting on self-judgment gets freed up to nurture our growth and wellbeing in this present moment. Being fully rooted in the here-and-now allows us to take responsibility, make empowered choices, and create the future we want to experience.

Regrets are inevitable, but they need not define us nor drain our vitality any longer. Let them go, forgive yourself and others, and bring your wise and loving heart fully into the present. You'll be amazed by how much lighter you feel.

04/16/2024

Strategies for Expanding Your Boundaries, or, How to Get out of Your Comfort Zone

Our comfort zones can feel safe and familiar, but they may also limit our growth and potential. Stepping outside of your comfort zone is challenging, but it’s important for personal development and achieving your goals. Here are some tips to help:
1- Try new activities. Whether it's taking a class, traveling to a new country, or learning a new skill. Trying something new can expand your boundaries. Embrace the discomfort and focus on the excitement of the new experience.It doesn’t matter if you succeed at the new activity of if you even like it. It’s pushing yourself to try it that will make all the difference.

2- Face your fears. What are you afraid of? Public speaking, networking, or asking for a raise? Identify your fears and gradually work on overcoming them. Start small, take baby steps and make small goals for yourself to build up your confidence.

3- Seek out challenges. Look for opportunities that will stretch your abilities, such as taking on a new project at work or participating in a competitive event. Challenging yourself will help you grow and develop new skills.

4- Embrace failure. Stepping out of your comfort zone often means risking failure. Reframe failure as an opportunity to learn and improve and give yourself a pat on the back for your efforts, even if the outcome isn't what you hoped for.

04/03/2024

Laughter Truly is Good Medicine

We've all heard the saying "laughter is the best medicine," but it turns out this old adage rings true. Scientific research has shown that laughing provides numerous benefits for our mental and physical well-being. From boosting our mood to strengthening our immune system, a good laugh can be a powerful tonic.

When we laugh, it triggers the release of endorphins, the body's natural feel-good chemicals. This leads to a euphoric sensation that can alleviate stress, anxiety, and even mild depression. Laughter also increases oxygen intake, stimulating the heart, lungs, and muscles. Over time, regular laughter can improve respiratory health and immune function.

But beyond the physiological effects, laughter cultivates a sunnier outlook on life. Finding reasons to laugh, even at life's little quirks and absurdities, fosters a more joyful and resilient mindset. It enables us to take things a bit less seriously and maintain perspective through life's ups and downs.

So this week, make a conscious effort to invite more laughter into your daily routine. Watch a comedy that never fails to crack you up. Reminisce with friends about hilarious memories. Or simply take a moment to appreciate the amusing idiosyncrasies all around you – a pet's goofy sleeping position, someone’s funny face, or the unexpected answer to a question. Actively seeking out life's funny moments can infuse your days with much-needed lightness and levity.