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...

Coronavirus and On-going Loss

Coronavirus and On-going Loss

It’s a strange time we’re living in. For most of 2020, we’ve been dealing with Coronavirus and the adverse effects it’s been causing. Most people still feel a certain level of stress, overwhelm, uncertainty, or depression as a result of Coronavirus. Why? We’ve had...

How to Find a Good Therapist

How to Find a Good Therapist

The process of starting therapy can be daunting, and a major part of the stress is selecting a good therapist. It can be difficult to know with whom you will have a positive experience. The tips below are intended to help guide your search.  Tips:  Take the time to...

Mindful Breathing

Mindful Breathing

“Just breathe.” We hear this expression a lot, especially when we’re worked up. But why do we encourage breathing to calm down? Turns out there is a physiological process that happens when we focus on our breath that can truly calm our emotions and bodies. A Crash...

Coronavirus and Mental Health

Coronavirus and Mental Health

“Unprecedented,” “Scary,” “Overwhelming,” “Surreal,” “Uncertain,” and “Stressful.” These are the words used most commonly by my clients to describe the impact of Coronavirus. Everyone has been affected by Coronavirus in some way, and some people have been impacted...

Cognitive Distortions

Cognitive Distortions

The main therapeutic approach we use at Evolve Counseling Services is Cognitive-Behavior Therapy (CBT). If you need a quick introduction to this modality, check out our blog from August 2019 titled “Cognitive Behavior Therapy.” In CBT, clients examine their...

Relationship Killers

Relationship Killers

In honor of Valentine’s day, I thought devoting a blog to relationships would be in order. It’s important to know what you need in a relationship to make it work, but it’s as equally important to know what to keep out of relationships to keep them healthy. This is...

Therapy and Men

Therapy and Men

Our therapist, Ben has extensive experience working with men from adolescence to later adulthood. He has developed a specialization in Men’s Issues that will be a focus of his clinical work at Evolve Counseling Services in addition to working with clients who are...

Holiday Stress

Holiday Stress

This time of year can be tricky. It’s been labeled “The Most Wonderful Time of the Year,” but for a lot of people that doesn’t seem to be the case. Many of my clients note increased stress and depression this time of year. Here are a few things you can do to help keep...

Grief in a Nutshell

Grief in a Nutshell

Coincidentally, many of my clients have been dealing with grief recently. This prompted me to learn more about it, so I picked up The Grief Recovery Handbook by John W. James and Russell Friedman to see if there would be anything helpful for my clients contained in...

Good Sleep Practices

Good Sleep Practices

We all know sleep is important, but it’s especially important for good mental health. There is a wealth of research that indicates good sleep practices can improve mood and are part of an overall healthy lifestyle. Average adults need about 7-8 hours of sleep per...

Changes

Changes

Change is all around us. It happens constantly. The Evolve Counseling Services office is moving locations this month, and this transition got me thinking about change. Not to mention, the pumpkin spice latte is back-a sure sign the seasons are changing and summer is...

Cognitive-Behavioral Therapy (CBT)

Cognitive-Behavioral Therapy (CBT)

There are numerous theoretical orientations counselors can use to guide therapy. Cognitive-Behavioral Therapy (CBT) is an evidenced-based orientation that has been shown to be a very effective treatment for a variety of mental health issues. The Relationship between...