New Mental Health Hotline – 988

New Mental Health Hotline – 988

An exciting new-and-improved national mental health emergency hotline is now live across the U.S. What is it? 988 is the new Mental Health Hotline set up by U.S. federal government. It’s a better-funded better-staffed version of the long-standing National Suicide...

Making Peace With Your Past

Making Peace With Your Past

Dwayne The Rock Johnson was a guest on a late-night talk show. The host, looking to provide a good laugh to all watching, put up a few pictures of the Rock as a young boy; an average skinny awkward young boy. The host says, “Look at you! Look at how skinny you are....

Imagining a Better Life

Imagining a Better Life

Our lives are filled with a series of events; one after another. Blissful events, tragic events, and everything in between. When those tragic events happen – those knock us flat on our back events – it’s natural to feel lost. To be lost. Grief and feelings of anxiety...

You’ve heard of Beat Boxing … but how about Box Breathing?

You’ve heard of Beat Boxing … but how about Box Breathing?

Having anxiety is natural. All of us get anxiety sometimes, and that’s nothing to be ashamed of. However, anxiety can sometimes lead us to react in destructive ways. We might shout at a loved one, say something we regret, or even find ourselves totally out of control....

How To Stay Focused On Your Goals

How To Stay Focused On Your Goals

A few weeks ago, you chose a goal for yourself. Maybe you wanted to get back in shape, or save more money, or finally start that big creative project. At first, it went great! You made some initial headway, and success seemed within reach. But then, you lost focus....

Assertiveness

Assertiveness

Many people struggle with their ability to be assertive. Assertiveness is simply communicating your wants/needs in a direct and respectful way. It’s standing up for what you need and taking appropriate steps to see that those needs are met. However, we tend to get...

Treating Fears with Exposure Therapy

Treating Fears with Exposure Therapy

Since Halloween is this month, I thought the topic of treating fear would be appropriate. We as humans are hard wired to experience fear. It’s a survival mechanism that helps keep us alive (i.e., We should be afraid of what would happen if we skydive without a...

Back to School

Back to School

It’s that time already. Students are heading back to class. For many, heading back to school is unpleasant. The experience can increase depression or anxiety and leave students feeling terrible about the start of the semester. The good news is that there are things...

Perfectionism

Perfectionism

“I can’t make a mistake!” It’s a statement we hear quite a bit in our practice. Many people struggle with the intense pressure of perfectionism. They attempt to live their lives avoiding mistakes at all costs and striving for outcomes that are unachievable. Needless...

Worst-Case Thinking

Worst-Case Thinking

When we are faced with a stressor, it’s really common for our brains to assume that the worst-case scenario is going to happen. This assumption is a type of cognitive distortion called catastrophizing (see our blog from March 2020 to learn more about cognitive...

Career Selection: Have we been doing it wrong all this time?

Career Selection: Have we been doing it wrong all this time?

For decades we have either chosen or been recommended work based on our interests. Many career assessments attempt to assign a specific job or field of work based on individual preferences. There can be some wisdom to working within your personal tendencies. However,...

Behavior Activation

Behavior Activation

Behavior activation is a concept that comes from Cognitive-Behavior Therapy and is well supported by research. We implement behavior activation when depression is present. Essentially, depression likes to create an environment where it can thrive. What that looks like...

The Error of Thinking in Black and White Terms

The Error of Thinking in Black and White Terms

We are all prone to making the mistake of thinking in either-or terms, but this trap becomes especially likely if we are dealing with depression and/or anxiety. Thinking in black and white terms is a cognitive distortion (see our blog from March 2020 for an...

Mindfulness Practices

Mindfulness Practices

Mindfulness continues to gain popularity as an effective tactic to treat depression and anxiety. In this month’s blog, I outline some specific exercises you can do to engage in mindfulness. In short, mindfulness is consciously choosing to attend to the present moment...

Security in Relationships

Security in Relationships

In honor of Valentine’s day, I wanted this blog to cover an important concept regarding romantic relationships: Adult Attachment. There is a growing body of research that examines how we as adults attach or bond to our significant others. There are 4 attachment styles...

Why Resolutions Don’t Work and How to Make Sure Yours are Successful

Why Resolutions Don’t Work and How to Make Sure Yours are Successful

Do an internet search for New Year’s Resolution memes and you’ll be met with a bevy of cynicism, lambasting people for failing to keep their personal commitments. The data doesn’t look much better. A Forbes survey found that only 25% of people show any ongoing...

The Problem With Venting

The Problem With Venting

Often times, when people think of the benefits of seeing a therapist they assume that the purpose is to work through emotion or, in psycho-babble terms, experience emotional catharsis. We hear the adages about not bottling up our feelings to avoid them from...

Is what you think correct? What the Mandela Effect has to teach us.

Is what you think correct? What the Mandela Effect has to teach us.

In addressing depression and anxiety, it has been consistently shown that how we think and what we believe can highly influence our emotions and behavior (see our August 2019 blog on CBT). Many times people will find that what they think  is fraught with inaccuracies...

Dialectical Behavior Therapy: The Basics

Dialectical Behavior Therapy: The Basics

Dialectical Behavior Therapy (DBT) is a counseling framework that is being utilized more and more by clinicians to treat a variety of mental health concerns. In my practice, I use DBT as a compliment to Cognitive-Behavior Therapy (see Aug 2019 for an overview of CBT)....

Telehealth

Telehealth

Telehealth is getting a lot of attention right now as Coronavirus has affected how medical services are provided. This blog will focus on the concept of telehealth as it pertains to mental health therapy sessions. There are various terms used to describe the concept...