Let's Talk Psychological Wellness

Do you struggle to communicate your boundaries? Is it hard to even know what your boundaries are? Boundaries can be challenging to set and hold, especially if you’ve been operating without them. But being able to create and maintain boundaries can do wonders for your relationship with yourself and others. What is a boundary?  Boundaries are guidelines, statements, or limitations we place on ourselves. (Such as, “I don’t answer work emails on the weekend.”) Boundaries are “I” statements. They actually help keep us close with others, as it maintains respect for ourselves and teaches others how to treat us. It helps other people around us know what our limitations are. Improve your relationships by speaking with a counselor. How to establish boundaries? 1. Reflect on your needs.  Oftentimes, we struggle to communicate our boundaries because we’re unclear of what our own needs and wants are. 2. Understand why  you want to set a boundary. This helps others understand why it’s ...

  What is a microaggression? Microaggressions are considered subtle and non-direct forms of discrimination, that could be verbal or behavioral, towards an individual from a minority group (ethnic, racial, sexual orientation, religious, gender, etc.). Because this form of discrimination is quieter and more discreet, one could easily not recognize it or intend it to be discriminatory. Nevertheless, microaggressions can negatively impact one’s  mental health  and wellbeing.  How to recognize microaggressions? This requires us to constantly check in with ourselves and our bodies, to notice when things start feeling off for us. Microaggressions can include: comments or behavior that indicate otherness indicate a negative connotation of others make assumptions based on inaccurate and negative stereotypes  What do microaggressions look like? Clutching your bag or moving away when a Black person or person of color approaches Assuming that an Asian person, or a visibly n...

  People pleasing is the tendency to prioritize others before yourself in order to feel more secure in yourself and your relationships. People pleasers often struggle to set boundaries and may be overly agreeable. Sometimes they over-apologize and accept blame even when they don’t feel like they’ve done anything wrong. Additionally, people-pleasers want people to like them, and therefore they diminish their own needs. Oftentimes, people-pleasers have poor self-esteem, and so need others’ acceptance to feel good about themselves. If you recognize yourself in the above description of people-pleasing, here are 7 tips to overcome it: 1.  Practice acting, behaving, and operating out of a place of authenticity.  Don’t do or say something you don’t mean just for the sake of getting someone else to like you. 2.  Find ways to build up your self-esteem and self-image . Find things about yourself that you like, want to foster, and want to grow, and focus on those things. 3....

  There’s a cheesy quote I like to share with my clients: The opposite of depression is expression. When we keep things bottled up inside of us, they tend to fester, and we eventually have a big emotional outburst that may feel out of our control. Talking and communicating how you feel can be a helpful way to alleviate feeling sad or stressed. Oftentimes, when we lay things down on paper or share them with someone other than our internal dialogue, we feel a release. Talking to others can help normalize your experience, and create dialogue surrounding how to best receive support. When the topic of starting therapy emerges, you may question, well why would I talk to a stranger about my issues when I could just talk to my partner, a friend, or a family member? While it is true that your loved ones can serve as vital supporters, you could occasionally encounter some roadblocks: they may struggle to be objective. they may have their own issues that they are working through, and may not ...

  Since the pandemic, mental health services have become even more accessible through the wider use of virtual therapy. But many people have misconceptions about online therapy. Let’s go through these myths one by one and address some of the questions you may have about receiving therapy online. 1. Myth: Insurance will not cover virtual therapy. Whereas this may have been true in the past, today most insurance providers cover virtual therapy. Always confirm with your insurance provider. The cost of in-person therapy is the same as the cost of virtual therapy. Learn more about using insurance to pay for therapy by watching this  quick video . 2. Myth: Virtual therapy is less effective than in-person therapy. Although attending therapy virtually vs. in-person provides a different experience, the quality and effectiveness is not compromised. You will still be meeting with a highly trained and experienced psychotherapist. You are the same person receiving the therapy, and the ther...

  Over the river and through the woods to grandmother’s house we go! But if that idea fills you with dread or anxiety, it doesn’t exactly make you look forward to the holidays. Keep reading for strategies for navigating the holidays with family successfully and more important, sanely. What Came Before Before we dive into the strategies, you should take a look at how you’ve gotten to this point. While you can spend time reading self-helps books and blogs, going to therapy, working on being more assertive…..one comment from a “well-meaning” relative can derail your holiday. As you’re eating a delicious holiday dinner, if Mom whispers, “Don’t you think you’ve had enough?” it can completely throw your self-control out the window. Knowing those triggers and being prepared to respond can be key to surviving family gatherings. And not only surviving, but actually being able to love your family in a healthy way and maintain your sanity (we promise, it’s possible to do both!). Here are four...

  We all know that “every kiss begins with Kay” and that everyone should have a significant other to spend the holiday wrapped up in a blanket with. Or at least that’s what commercials and possibly our families want us to believe. If that’s not where your life is at right now, don’t give in to despair and open a bottle of chardonnay. Here are 7 ways to deal with the holidays on your own terms. Planning is key Whether it’s holiday travel with a million of your closest friends in an airport, or going shopping for gifts, make sure you plan ahead. Add extra time to your travel schedule to help manage your frustration at what are likely inevitable delays. Tis the season! But that doesn’t mean you’ve got to give in to it. Even an extra 15 minutes can help. Grab your wingwoman/man Don’t go it alone. Even if your BFF is married or coupled up, don’t just assume she can’t go with you. Ask! If you can’t find anyone, don’t go alone if that’s too hard for you. If you  have  to make an...