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How to Find the Right Therapist in Your Town or City

By General

It’s a new year and many of us have committed to making changes that will allow our best selves to shine through. And in most instances, we know exactly how to get the help we need to facilitate this change.

For instance, if we want to get into good physical shape, we know to head to our local gym and get help from a personal trainer. If we want to eat better to prevent disease, we ask our doctor to refer us to a licensed nutritionist.

And when we want to work on our mental and emotional health, we know we should seek support from a licensed mental health counselor. But finding the right one can seem overwhelming to many and stop them from getting the help they need.

With this in mind, here are some tips on finding the right therapist in your local town or city:

Ask for Personal Recommendations

There was a time the topic of mental health was considered taboo. But luckily those days are behind us and many people are now open to seeking therapy. You may very well have a friend or family member who has or currently is working with a therapist they love.

Ask Your Doctor

If you already have a good relationship with a doctor, dentist, or anyone in the medical field who honors your confidentiality, they are a great resource to tap into about a mental health professional referral since they are connected to many people in the medial field.

Use Your Insurance Company

If you happen to be one of those lucky individuals with an insurance company that has a stellar customer service department, you might want to ask them to suggest a therapist in your network whom they have vetted.

Do an Internet Search

If you have no one you can personally ask, then you will need to perform an internet search for therapists in your local area. One of the best places to start your search is a website called Psychology Today. This site has a comprehensive list of therapists from around the country. To be listed on here requires a minimum of professional qualifications. In other words, a therapist cannot be listed on this site unless and until they can prove they have a legitimate advanced degree in their discipline and an up-to-date professional license or certification.

The beginning of the year offers all of us so much potential. Let this year be the year you deal with any issues you may be having so you can begin to live your best life!

If you live in the area and would like to explore treatment options, please reach out to me. I would be more than happy to discuss how I may be able to help.

SOURCES:

How to Boost Your Self-Esteem

By Adolescents/Teens, Depression, Self-Esteem

What does it mean to have a healthy self-esteem?

Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem.

But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A good self-esteem can be the difference between being a happy, resilient individual, able to face life’s challenges head on, and someone who suffers from depression and anxiety and is often overwhelmed with life.

If you have struggled in the past with self-esteem issues, there are some things you can do to give it a much-needed boost:

Face the REAL Reality

Are you someone that generalizes your lack of self-esteem? By that I mean, do you make generalities about yourself such as, “I’m an idiot,” “I’m not pretty enough or smart enough?” The truth is, we all act like idiots from time-to-time, and most human beings on this planet can find someone who is smarter and more attractive than they are.

If you’re going to work on your self-esteem, you need to first recognize that you often lie to yourself with these generalities. It may be a very convincing lie from your point of view, but it’s still a lie.

To become familiar with reality, make a list of 10 of your strengths and 10 weaknesses. If you have a hard time coming up with your strengths, think about what others have said about you: you’re a good listener, you are thoughtful, you cook a mean burger.

When you’re done making this list, you’ll see there are plenty of things you are really good at. And, some of the weaknesses may be things you can absolutely change over time and with some effort.

Forget About Perfection

Perfection doesn’t exist. Now you may think all of those Hollywood A-listers that are on the cover of magazines are the epitome of perfection, but even they are air-brushed, photoshopped and have a team of people following them around so their hair is never out of place.

Stop spending your energy trying to have the perfect face, body, bank account, career, children or relationships. None of that exists. Focus your energy on achieving attainable goals like obtaining your degree and enjoying hobbies.

Get to Know Your Authentic Self

We spend so much of our lives comparing ourselves to others that we don’t really take the time to get to know ourselves. Beyond strengths and weaknesses, who are you as a person? What makes you happy or excites you? What hobbies do you enjoy? What kind of brother or sister are you?

The more you know about yourself, the more chances that you’ll find things out you really like.

If you would like to speak to someone about your self-esteem issues, please be in touch with me. I’d be happy to discuss how I may be able to help.

What is Conscious Parenting?

By Parenting

How many parents have said at one point or another, “I wish my child would have come with a users’ manual,”? Nearly every single one.

Nothing can really prepare us for parenthood. No class, no advice, and no user manual can give us the tools we require for raising happy and healthy kids. The truth is, to be good parents requires us to be conscious parents.

Mindfulness – It’s Not Just for Meditation

Your 8-year-old runs in from the backyard, excited to tell you about the frog he just found in a puddle. Before you even recognize his joy and desire to share that joy with you, you yell because of the mud he just tracked into the house.

Was this reaction really warranted? Were you reacting just to the mud on the floor (which can be cleaned), or do you have a need to control everything in your environment at all times? And does this need stem from your own childhood wounds?

Often parents react to their children subconsciously. That is, they have a knee-jerk reaction to something their child says or does. This reaction may stem from an event that occurred in their own childhood and, without realizing it, they are having a profound reaction to it instead of to their child’s current behavior. Conscious parenting requires mindfulness, and mindfulness requires a parent to be fully present in the moment. Bringing our full awareness into the ‘now’ can help us recognize the meaning and truth in each moment and make better, healthier decisions.

Mindful parents are less likely to have automatic, unexamined reactions to their children’s behavior. Staying present also means parents are less likely to “pop back” into their own childhood traumas and wounds.

Getting Started with Conscious Parenting

Conscious parenting is easier than it sounds. To start, you’ve got to slow down so you recognize when you are reacting to a present moment authentically and when you are reacting to your own past moment.

And speaking of slowing down, try and take a three-second pause before reacting to anything your kid does. This small space will allow you to check yourself. Does the reaction you were about to have match the actual situation? If not, what WERE you reacting to?

And finally, forgive yourself for any past parenting errors. We all do the best we can do. As Maya Angelou once said, “When you know better, you do better.”

Speaking with a therapist may help you discover old wounds and programming you are parenting from. If you’d like to explore treatment options, please be in touch. I would be very happy to discuss how I may be able to help.

5 Signs You Aren’t Practicing Self-Care

By General, Self-Esteem

Self-care is complex. Anyone can tell you to do it, but only you can bestow the gift of self-care onto yourself. But before you can begin bestowing, you’ve got to first recognize that you are worthy of caring for yourself as you do others.

How do you do this? By noticing the ways in which you are currently not taking very good care of yourself.

Here are 5 signs you aren’t practicing self-care. If any seem familiar, it is time to make more time for yourself:

1. You Get Sick More Often

When we don’t take proper care of ourselves, our health takes a big hit. Lack of proper sleep and nutrition can lead to a taxed immune system, which in turn makes you vulnerable to infections, colds, flu, and other immune-related medical problems.

2. Increased Moodiness

What happens when a child does not get the care and attention they deserve? They begin to act out in order to get any attention. In much the same way, a lack of self-care and feeling of unimportance can lead to increased irritability. Leaving this unchecked can result in personal and professional relationships being negatively affected.

3. Unpleasant Physical Symptoms

What can start out as unpleasant (and even scary) physical symptoms, can be a sign of poor self-care. Symptoms may include dizziness, shortness of breath, chest pains, heart palpitations, abdominal pain, headaches, and fainting spells. All of these symptoms should be checked out by your healthcare provider immediately.

4. A Feeling of Isolation

When you feel you don’t deserve to care for yourself, you naturally feel unworthy of enjoying other aspects of life, like socializing and a true connection to friends and family. This can lead to a detachment of others and a sense of isolation.

5. Depression

Feelings of worthlessness can snowball into feelings of hopelessness and depression. If you have noticed yourself slipping farther and farther into a depression, it is important that you seek help from a mental health professional. They can help you recognize where the darkness has come from, and how to break through back into the light.

If you or a loved one is experiencing depression, or would simply like some help practicing self-care, please be in touch with me. I would be more than happy to speak with you about how I may be able to help.