Maybe you always dreamed of being in top management at a large marketing firm, creating campaigns that would blow people away. Or maybe you saw yourself in politics, creating a name for yourself among some of the best and most influential people in history. Or, maybe you were just as happy finding a government position,…
Life, as we all know, has its ups and downs. For those grappling with chronic illness, life can be particularly difficult. Chronic illnesses like migraines, GI illnesses, insomnia, and more, can impact us not only physically, but mentally as well. Chronic illness therapy, like any other type of psychotherapy, offers individuals with chronic health issues…
“Love knows no boundaries.” At least that’s what they say, right? But what happens when the boundaries stretch across miles and oceans? What happens when we start to doubt the strength of a relationship? Is he seeing other people? Is she not as into me as I am into her? Maybe I should just end…
It doesn’t need to be said, but let’s shout it from the mountaintop just for grins: Living with a chronic illness can really suck! Not only do you have to struggle with the physical and mental burden directly related to your illness, but you also have to grapple with how your chronic illness impacts your…
The constant fatigue. The pain. The brain fog. The struggle day to day. You wish it wasn’t your “normal,” but it is. The number of times you’ve had to cancel plans with family, friends, or loved ones is more than you’d like to admit. You’ve exhausted your sick days, you’ve missed out on opportunities and…
The tossing and turning. The staring into the darkness, wishing for sleep. The waking up at 2 AM, wide awake. The sluggishness during the day. Maybe you’ve been here. And if you have, you know how much insomnia, well, sucks. Nearly 1 in 3 people worldwide suffer insomnia symptoms, with about 10% of people suffering…
You’ve mastered the art of preparing for a trip. You know exactly what items you need to pack to bring you comfort when you’re far from home. You can get on a plane without blinking twice. Travel anxiety? That’s a thing of the past (and if it isn’t, you know where you can find some…
It happens as soon as you finalize your trip plans. Sure, there’s that bit of excitement, but then the worry starts to seep in. The “what if’s” start popping up in your head. “What if I get sick on the airplane? What if I get lost? What if all my plans fall apart? What if…
As a therapist working with clients for years, I cannot tell you the amount of times Valentine’s Day, or the “dreaded V day” is a topic that comes up, especially if a client is single during the season. Anxiety runs high this time of year and self-esteem runs low-–many of my clients are afraid of…
What does the New Year symbolize to you? Maybe it’s a fresh start. Maybe it’s a chance to usher out the bad habits and make room for better ones. Or, does the New Year make you anxious? Does the pressure of New Year’s resolutions make you feel overwhelmed? Do you stress out about making plans,…
It’s that timmmee of yeearrr! Cue the 24/7 holiday music, mass shopping sales, baking extravaganzas and hordes of family members. The best right? While some of us may delight in the rush of the holiday season, there are definitely some of us who cringe when we see the tinsel come out. We stress over finding…
A picture of your friends on Instagram, at the new restaurant you wanted to try, all laughing and smiling. A celebrity, doing a makeup tutorial on Youtube, her face already perfect before she even starts. A TikTok of a destination wedding, dress, bouquets, decorations all exactly what you want for yourself. A picture of a…
We’ve all felt it. That needling feeling at the back of your mind. Something nagging at you, making you question yourself, others or your surroundings. To step carefully, take a few seconds to think and wonder “Is this right? Am I ok? What if…?” That feeling? That’s worry, and it’s totally normal and a part…
Breaking up with someone isn’t easy. Most of us have been on the other side of it and know what it feels like. Your self-esteem and ego are bruised, you feel rejected and lonely, and you may experience sadness and depression. Putting someone else through those feelings makes it difficult for most to go through…
Why People Avoid Conflict and Confrontation Most people like to avoid conflict and confrontation. You assume that it will blow up in your face. You fear that by confronting someone, you’ll start a huge argument and fight. You assume the worst. It would be better to avoid it altogether, you think. You push your feelings…
Many people, especially women, are never taught how to negotiate their salary when offered a new job. Fear and anxiety take over, and they never end up asking. That’s one of the reasons women make less money in the workplace than men. Based on the Pew Research Center analysis of median hourly earnings of both…
Have you ever wondered what happens when you finish therapy? Have you wondered about what happens when symptoms arise and you feel yourself slipping? Of course you have! Many of us who have attended therapy and completed sessions with a therapist worry about what happens when we step out those doors or log off. “What…
Having a support system gives you, well, support. It’s great to be independent and self-sufficient, but it takes a village. You aren’t expected to go about life alone. We need people. People need us. It’s proven that having a support system can actually decrease feelings of anxiety and depression. Having friends can increase your self-esteem,…
Most of us are picky about the people we date but are you picky about the new friendships that you form? Some of you may have grown up in a family that wasn’t the most supportive or loving. Surrounding yourself with support is an important aspect of mental health. You need people in your life, on…
It may be hard to see your own body in a positive light. Living in Miami may especially add to your stress about having the “perfect” body. Not to mention the social media accounts that you follow. You know, the ones that show girls in bikinis, or photo-shopped images of bodies, making you wonder why…
Everyone makes mistakes. How often do you harp on them and wish you could have done something differently? You may say to yourself, “If only I had…” or “I should have ….” or “I shouldn’t have…” This kind of thinking leads you nowhere. It actually keeps you stuck in the past. Could, Shoulda, Prada When…
Dating is supposed to be fun!… or so they say. But you wouldn’t know it if you were a fly on the wall during one of my clients’ therapy sessions. So many of them, older adults, millennials, and everything in between, constantly share horror stories with me about their misadventures in dating. In fact, if…
Adulting can be challenging. All of a sudden, you’re expected to know how to do everything. You need to have it all. A great job, a partner, a house, kids. You feel like you were just 17 the other day. “When did I become an adult?” you ask yourself. You see your friends getting married…
More than ever, we are surrounded by images of other people. Instagram, Snapchat, Zoom, Facebook, Grindr, Tinder – we are constantly absorbing images of others. On the one hand, these platforms help us stay connected. There’s no denying you probably know way more about the people you went to high school with than you would’ve…
If you’ve never had to do love over long distances, you’ve also probably never stopped to think about all the ways – small and big – that this type of dynamic can impact a relationship. Newsflash: it’s tricky. What would otherwise be a normal day in the life of a couple might be filled with…
We are on our phones constantly. Any ping, zing, or vibration, and we can’t stop ourselves. We frequently check for updates, new stories, or new photos. Our phones drive our actions and can serve as quite a distraction. IPhone has the letter “i” attached to it for a reason. It’s like we (or “I” am)…
The late President Reagan famously spoke the phrase “Trust, but verify” when dealing with the Soviets during the Cold War. Surprisingly, that same logic doesn’t really work when it comes to dealing with our partners! Weird, huh? It is, however, a great way of representing an unhealthy pattern that a lot of couples fall into…
It’s 10:30, and both of you are tucked in bed. The lights and TV are off. You can hear him snoring softly. All of a sudden, part of the room lights up, and you hear a buzzing noise. You rise up to find his phone going off. “Who’s texting him? Should I look? One peep…
If you’ve never asked yourself this question, then great job Mr. or Ms. Diamond Booty (but this article probably isn’t for you!) If you’re like most of us, on the other hand, then you probably have asked yourself how much your partner enjoys sex with you… and why wouldn’t you? Sex is important, so if…
What is Perfectionism? Perfectionism may sound like a good thing. I mean, it has the word perfect in it. But it can actually make your life miserable. When healthy, it can lead to good work or good routines. But when unhealthy, it can lead to feelings of unhappiness. Perfectionism is really one of the highest forms of…
There are those of us who can accept, enjoy, and even indulge in time with ourselves. Then, there are those of us who would usually prefer the company of a friend or a partner. Both of these, and all the variations that exist between them, are totally fine. As with anything involving human psychology, however,…
No one really ever looks forward to going to the doctor. It’s more of a “have to” than a “want to.” Between finding the right time in your schedule to make the appointment, waiting anxiously in the exam room, and figuring out medical insurance, a visit to the doctor can be a pain even under…
Early in my career, a beloved mentor shared a bit of wisdom with me that has helped guide a lot of my work as a psychotherapist. He taught me that boundaries are meant to keep people in our lives, not to push them out. His words resonated with me; they seemed to flip the concept…
So, you haven’t met the love of your life yet. And living in these COVID times hasn’t made it any easier. Now more than ever (whether we enjoy it or not,) people are relying on online sources to meet people. It seems like the only way we can meet our future partners is online. Swipe…
If you’re like me, you know what it’s like to experience recurring and painful migraines that can really undercut your days and even your weeks. But just because we deal with migraines doesn’t mean we want to be downing pills every four hours or downing caffeine supplements all the time to counteract some of our…
Before we get into the importance of understanding and identifying migraine triggers, let’s clarify what a migraine is in the first place. In most cases, migraines manifest as headaches and are characterized by sensitivity to light and sound. Nausea and vomiting may accompany migraine attacks. Sometimes, the headaches can be so intense that they can…
Interviewing for a job is never easy. You may feel overwhelmed and anxious by the very idea of it. Most people feel this way about job interviews. Nevertheless, we all have to face them. This blog will help you become more aware of your anxious feelings and alleviate some of that anxiety. Understanding Your Anxiety …
Sometimes you may feel like there’s a hurdle in front of you. It’s massive and scary, and the best way to deal with it is to not deal with it all. It may seem like avoiding it is the safest bet. Why go through it at all when it’s easier to ignore it? While this…
What is Cognitive behavioral therapy? Cognitive Behavioral Therapy, also known as CBT, is arguably the most researched, validated, and respected form of psychological therapy today. CBT is a form of counseling that has proven effective in treating a large variety of issues, including anxiety, depression, and low self-esteem. And you guessed it, even migraines! In…
What are boundaries? By definition, a boundary is an imaginary line created by someone that sets a limit on a particular subject. Should the boundary be crossed, the person who put that boundary will have a specific response. A boundary forms the distance one allows someone else to approach. You can create boundaries in all…
As professionals, parents, and friends, we’re all taught to help and support others. Those of us with the biggest hearts have heard this lesson and run with it, and the people we love have benefited the most. But sometimes, meeting our responsibilities and helping the ones we love and care about can become overwhelming. Read…
Self-care is one of those terms that, much like yoga pants a few years ago or N95 masks currently, has enjoyed a sudden surge of popularity. But unlike athleisure apparel, self-care is here to stay. We expect to continue hearing about this most important practice because our modern world has honestly become a lot to…
Does finding that special someone and spending the rest of your lives together sound like the perfect happily ever after? Or does it make you want to head for the hills? If your answer was the latter, you might have commitment phobia or relationship anxiety. Some behaviors a person with commitment phobia or relationship anxiety…
Have you ever really looked over your expenses to see how much you spend on your gym membership, netflix, going to the movies, eating out, buying clothes or the latest gadgets? Have you ever stopped to think about how are all these things truly enhancing the overall well being and happiness of my life? Sure,…
3 MORE THINGS THAT CAN GET IN THE WAY OF HAPPINESS As a therapist and counselor I am constantly discussing with my clients ways that they can get closer to achieving happiness in their lives. In my last blog post I discussed three things that can get in the way of happiness, click here to…
Happiness is something that all of us want to attain. It is also something that is difficult for all of us to get. How many people in your life can say that they are truly happy? Have you noticed that the people who say they don’t have happiness in their life say they experience a…
Generalized Anxiety disorder (also known as GAD) is described as constant and excessive worry about multiple things. Excessive worry is defined as worrying without even having something wrong or worrying in an amount that is disparate to the actual risk. People who suffer from GAD do not worry about just one thing they worry about…
5 TRAITS HAPPY PEOPLE HAVE IN COMMON Webster’s Dictionary defines happiness as a state of well-being and contentment. Most people feel happy when their needs in life are being met. Being happy is a goal that most people have in life but is something that many have a hard time figuring out. Happiness is something…
3 Most Common Thoughts Associated with Anxiety Anxiety is caused by negative, irrational, and often future oriented thoughts. As a therapist and counselor that specializes in treating teens and adults with anxiety I have heard a countless amount of anxious thoughts. I have noticed a few common themes within the anxious thoughts that my clients…
Does your teen constantly worry? Do they complain about feeling overwhelmed and anxious? Is their anxiety causing them to avoid school, socializing with other kids, or participating in activities? Do they get nervous when they have to take tests? A parent’s worst nightmare is seeing their child suffer. According to the National Institute of Mental…
Do Any of Your Fears Amount to Phobias? Phobias are an intense irrational fear of something that does not actually cause us danger. Think about seeing a large snake in your backyard. Most people would react to the sight of that with fear and their heart rate would increase. On the other hand there are…
Over the years as a therapist, I’ve had the opportunity to work with many clients to discover what has impacted their self-image. As, you might already know, there are many contributing factors that influence a person’s self-esteem. It’s incredibly important, too, to understand what factors influence your self-worth. Why? Because these factors can drastically improve…
Learn How to Use Progressive Muscle Relaxation to Relieve Anxiety Do you find yourself feeling overwhelmed and stressed? Do you ever lie awake in bed at night without being able to fall asleep? Have you ever had a headache that just won’t go away or an aching pain in your neck or back? This pain…
5 Tips to Strengthen Your Self-Esteem Self-esteem consists of the confidence you have in yourself and the feelings you have deep down about your self worth. It also deals with how much respect you have for yourself. Self-esteem influences many aspects of our lives. It is a determining factor in how we relate to others,…
LEARN TO DEFEAT PERFORMANCE ANXIETY Performance anxiety is increased awareness of how you are doing and the need to perform in accordance with standards that you believe or follow. Performance anxiety is associated with the pressure you put on yourself to do your very best. As a therapist and counselor I have worked with many…
BEAT ANXIETY & FEAR OF THE DENTIST Having a fear of going to the dentist is much more common than you think. As a therapist and counselor I am constantly working with my clients to get over fears that they have. Clients that I have worked with that have this fear often times feel this…
OVERCOME YOUR FEAR OF FAILURE More people than you think have a fear of failure. Everyone wants to experience success but not everyone has enough courage to overcome their fears to go after what they want. As a therapist and counselor I always tell my clients that fear can hold you back or fear can…
LEARN HOW TO OVERCOME YOUR FEAR OF FLYING Do you have a fear of flying? Does anxiety creep up every time you get on a plane? Experts say that leaving your fear of flying unchecked for a long period of time can lead to you being more susceptible to developing fears in other things or…
5 STEPS TO CONQUER FEAR & ANXIETY TO GET WHAT YOU WANT What are your fears? Is it going for that new job promotion? Entering the dating world? Making a career change? Do you feel like fear is holding you back from your full potential? You are not alone. If you are faced with an…
IS HAVING A FEAR OF COMMITMENT HOLDING YOU BACK IN LIFE? A fear of commitment is technically known as a phobia. When someone experiences a fear of commitment they are scared of being committed to any meaningful relationships, tasks, and responsibilities. Do you have a fear of commitment? Perhaps you have never been in a…
ARE FEAR & ANXIETY HOLDING YOU BACK FROM BEING A BUSINESS OWNER? Fear can be a powerful thing that can hold you back from following your dreams. As a therapist and counselor I have seen many clients that allow fear to get in the way of them going after what they want. Fear and anxiety…
DIFFERENT TYPES OF FEARS THAT CAUSE ANXIETY There are different types of fears that people with anxiety face. Learning to recognize the category your fears fall within will help you overcome them. The two basic fears are internal and external. As a therapist and counselor I want to empower others with the tools they need…
CONQUER YOUR FEAR OF PUBLIC SPEAKING Have you ever heard that when polled people’s biggest fear is speaking in public? Have you ever been nervous when you had to speak in front of others? Perhaps you have felt anxiety when you had to speak in front of others and gotten clammy hands, started sweating, felt…
HOW TO RELAX AT WORK TO BEAT STRESS & ANXIETY As a therapist and counselor many of my clients tell me that their stress and anxiety levels are at their highest when they are at work. Does this also apply to you? Coffee breaks or smoke breaks aren’t the only way you can take a…
TAKE A BREAK TO AVOID STRESS & ANXIETY One of the best tips that I share as a therapist and counselor with my clients to reduce stress and anxiety is telling them to take a break. Removing yourself from the daily stressors can be extremely freeing and an amazing way to rid yourself of stress…
IS BEING A PEOPLE PLEASER CAUSING YOU STRESS & ANXIETY? A big problem people who are overly stressed out have is the ability to say no to others when necessary. As a therapist and counselor I have had many clients that have come to me because they fall into the “people pleaser” category and are…
SIMPLE TIPS 16 THROUGH 20 TO REDUCE STRESS & ANXIETY In my last few blog posts I have shared 15 simple tips to reduce anxiety and stress from your life. As a therapist and counselor I am always looking for tangible techniques that I can share in order to improve my clients’ lives. In this…
SIMPLE TIPS 11 THROUGH 15 TO BEAT STRESS & ANXIETY In my last two blogs I shared 10 tips to fight stress and anxiety. As a therapist and counselor I know how important it is to arm my clients with the best tools for them to lead healthier and happier lives. Below I share tips…
TIPS 6 THOUGH 10 TO BATTLE STRESS & ANXIETY As a therapist and counselor many clients come to me looking for ways to battle stress and anxiety. Stress is a normal part of life but when it takes over and stops you from doing the things you need to do then it’s time to do…
5 QUICK & EASY TIPS TO FIGHT STRESS & ANXIETY As a counselor and therapist my clients are always looking to me to give them easy and quick ways to relieve stress and anxiety. In my next few blogs I am going to share tips on how to battle stress and anxiety. Below are tips…
USING SELF-HYPNOSIS FOR STRESS & ANXIETY As a therapist and counselor my clients are constantly coming to me for new ways to beat stress and anxiety. A great way to achieve this is through self-hypnosis. In order to get the best results from self-hypnosis you need to practice 10 to 30 minutes daily in a…
USING MUSIC TO BEAT STRESS, ANXIETY, & DEPRESSION As a therapist and counselor a great way to eliminate stress and anxiety that I share with my clients often is listening to music. Music is a significant mood changer, stress buster, and works on many levels at once. One of the first changes that music can…
HOW TO USE VISUALIZATION TO REDUCE STRESS & ANXIETY As a therapist and counselor a great tool that I teach my clients to clear mental stress, tension, and anxiety is visualization. It can be very helpful when your mind is full of thoughts that are negative, incessant, and anxiety provoking. In order to get the…
HOW TO DEAL WITH PANIC ATTACKS & ANXIETY As a therapist and counselor that specializes in anxiety I have many clients that come to me who struggle with panic attacks. I always tell them that the key to dealing with panic attacks is to RELAX. Of course telling someone to relax when they are having…
Is there a Difference Between Stress & Anxiety? Believe it or not there is a difference between stress and anxiety. Stress is created by the pressures we feel in our lives which can place undue strains on our minds and body. Stress has many different negative effects and anxiety is one of them. Anxiety can…
Do you Have Excessive Stress or Anxiety? Take a Quiz Now Quiz One: answer yes or no Do you constantly worry? Do you engage in constant negative self-talk? Do you have difficulty concentrating? Do you get mad and react easily? Do you have recurring neck pain, headaches, or muscle tension? Do you grind your teeth?…
Are You Engaging in the 3 Most Common Behaviors that Cause Stress & Anxiety? There are 3 common behaviors that you could be engaging in that cause stress and anxiety. Being able to identify these behaviors is the first step in eliminating stress and anxiety in order to live a happier life. The first one…
Combating Anxiety from Perfectionism with Relaxation & Spontaneity One personality characteristic that people who experience anxiety often demonstrate is being a perfectionist. Being a perfectionist makes it difficult to stop and kick back and relax sometimes. Perfectionists often want everything planned ahead of time and control over everything. A perfectionist’s day is usually planned in…
Identifying Cognitive Distortions to Combat Anxiety and Depression We all have patterns of thinking which impact our emotional state and the way we act. Sometimes our patterns are less than accurate, irrational, and not based in reality. These are cognitive errors or cognitive distortions, and they normally fall into specific categories. Learning to recognize and…
A famous psychotherapist named Albert Ellis discovered that many of his patients said things to themselves that contributed to their problems, especially to their anxiety. It was their irrational beliefs (beliefs not based on the facts or reality) that were contributing to strong emotional reactions and negative behaviors and causing them to feel anxiety. By…
Challenging thoughts that are irrational and negative is an important part of reducing anxiety. This is one of the key principles in cognitive behavioral therapy that I stress as a therapist and counselor to my clients. CBT for Anxiety When people have thoughts that make them feel anxious, well, it can feel very overwhelming. These…
Many people who suffer from anxiety have had the unfortunate experience of having a panic attack. But what exactly is a panic attack? A panic attack is an abrupt surge of intense fear or intense discomfort that reaches a peak within minutes, and during which time four or more of the following symptoms occur: Many people…
Avoid Anxiety, Stress, and Depression by Being in the Present A statement that I constantly tell my clients as a therapist and counselor is that “depression is dwelling about the past, anxiety is worrying about the future, and the only healthy and happy place to be in is the present”. Anxiety is the constant worry…
HOW TO USE THE PERFECT DAY TECHNIQUE TO GET RID OF STRESS & ANXIETY When you experience anxiety or depression, negative and irrational thoughts can flood your mind and feel overwhelming. You might have the same thought that makes you feel anxious all day long over and over again. These thoughts may feel like…
How to Use the Cognitive Behavioral Therapy Three Rational Questions Technique for Anxiety and Depression Anxiety and depression are created and perpetuated by negative and irrational thoughts. In order to stop your anxiety or depression, you must become aware of the irrational thoughts you are having and replace them with rational ones. The “three rational…
Using Positive Affirmations to Combat Anxiety, Depression, & Low Self Esteem People who experience anxiety or depression normally engage in negative thinking. Engaging in the pattern of thinking negatively (big surprise) has a horrible toll on our mental health. As a therapist and counselor my clients often ask me how to change this. A great…
Anxiety causes not only an emotional strain on us but can also cause a physical strain on our bodies. Have you ever noticed that you can feel utterly drained at the end of the day if it was a day that were struggling with anxiety? Cognitive Behavioral therapy works on teaching people techniques not only…
I would love the opportunity to work with you to start your journey towards a life that is no longer limited by anxiety or low self-esteem.