Posts tagged therapy horses
Understanding the 5 Love Languages
 
 

Most people cannot define their vision of love because love is a complicated matter and relationships can be challenging. However, there are proven ways to better understand how we give and receive love from others. According to Dr. Chapman, there are five primary love languages that people speak. Are love languages real, or are they a myth? Could knowing your partner’s love language improve your relationship? Let's find out.

The languages include words of affirmation, quality time, physical touch, acts of service, and receiving gifts. Here is an overview of each:

Words of affirmation: Compliments, sweet statements, expressions of pride and appreciation – these are verbal statements that display affection.

Receiving gifts: This involves tangible items with thoughtful meaning. Gifts do not have to cost a lot of money. They simply show, “Hey, he was thinking of me today.”

Acts of service: These are actions, not physical gifts. Examples include having dinner ready when your spouse gets home from work, washing your partner’s car, giving your spouse a foot rub at the end of the day, etc.

Quality time: This involves spending time with your partner, either doing an activity or hanging out at home. Acts of service and quality time are similar in that they are both gifts of time. However, quality time involves moments together. Acts of service are thoughtful efforts.

Physical touch: This is physical affection, such as hugging, kissing, holding hands, being intimate, etc.

According to Dr. Chapman, each person has a primary and secondary love language. The primary love language is the one that resonates “love” to that person the most. A person’s secondary love language has less value than the primary love language, but it still communicates love to them.

Love languages have two sides – Giving and Receiving

How you normally give love may not be the same as how you receive love. These factors usually align, but not always. For example, I may enjoy giving gifts to others, but I do not enjoy receiving them. I may enjoy surprising my loved ones with acts of service, but I dislike surprises in return.

With that in mind, the five love languages do provide a helpful guideline for a thriving and long-lasting relationship. Understanding your love languages and your partner’s love languages can ensure that you showcase your love clearly and effectively.

When was the last time you have felt most loved? Ask your partner to do the same, and talk about the elements that are equivalent to the word "I love you". It's not gonna be easy but it'll definitely be worth it. ♥

~Jade Asuncion

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Sexual Harassment in the Workplace
 
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We’d love you to join us and add your voice to thousands of people who are saying #itsnotok at the start of sexual violence awareness week.

Women have constantly had to endure unwanted attention from men while being ignored when we speak out against it. Its not uncommon to talk to your friends and hear about the different tactics used to avoid being harassed like walking with your keys between your fingers or being on the phone with someone as you walk out in public. Its uncomfortable to think that one of the main places we spend most of our time doesn’t always feel like a safe space. At work its not practical to be on the phone with a friend or have your guard up the whole time. You expect respect from your colleagues and treat them the same because the environment is completely different than being out in public. This should be a safe space, but then why does it feel there are times it is not?

We spend so much of our time at work that its normal to make friends and get close to people, but a lot of problems begin when boundaries are crossed. Assisting a coworker or providing your number to work on a project for example, does not grant them special access into your life or near your body. The same way coming into work, doing your job while never communicating with that person, also does not equal an invitation. Some men have taken the notion that existing as a woman also means an open invitation to flirtation or touching. The responsibility to correct this behavior does not lie with the victim. This is someone who feels entitled and their predatory behavior is something they must acknowledge and correct.

It makes sense that the fault doesn’t lie with the person being harassed, but then why are there feelings shame or guilt felt if it’s happened? We may feel we could have done something to prevent the situation or maybe we did something to provoke it. Its also common to feel powerless over what took place and unable to take back control. Your feelings are normal and valid, but remember you are not to blame for what happened. Allow yourself to accept what took place to move on with your life. Do not give in to gaslighting or pressures to keep quiet. Too many times other women have been in the exact situation and to avoid more attention kept their stories to themselves. Notify your place of work so that this situation can be addressed. Notify people close to you if you feel nothing is being done. Our voices were heard many times before, asking for our right to feel safe in a place that should already protect us from harm so allow yourself to be vulnerable to regain your peace.

Its ok to be scared about what comes next. Its also ok if you feel the need to move on from that job or just reevaluate what you want from life because even though we know it wasn’t our fault, we want a fresh start. We also hear a lot about what a victim of harassment should do to heal from a situation like this, but one thing that helps a lot is friends, family, and support groups especially since harassment could affect feelings of self-esteem. We need to do right by the loved ones who have gone through these experiences and below I have addressed some point made by Sherry Gordons article “How to Heal from Workplace Sexual Harassment,” that can help you support them.

  1. Remember to give them space. As friends or family, you may want to do everything in your power to help your loved one who’s dealt with harassment by showering attention. Keep in mind they may prefer more space at this time and have set more boundaries. Respect their decision to not want an excess of attention while reminding them to keep in touch.

  2. Everyone heals in their own time. Be patient. Do not let your desire for them to heal to affect their actual healing process. It’s hard to come back from dealing with harassment. Trying to speed up their process could create feelings of guilt and you do not want to make them feel like their experience is a burden on you. The harassment could then be interpreted as affecting those around them and slow down their progress.

  3. Let them make their own choices. A power struggle happens when someone experience sexual abuse and it can conflict with a person’s autonomy afterword’s. They may decide that the career they were pursuing no longer interests them or decide to move. Realize that even though you may not agree with their choices this is what they need for themselves.

~Karla Morales

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New Year’s Resolution for Health & Fitness
 
 

As the year begins, you may be considering a New Year’s resolution. Maybe you made a resolution last year and stuck with it, or maybe you had totally forgotten about it by February. Maybe you don’t believe in making New Year’s resolutions.

Regardless, it may help if you have a better idea of what exactly a New Year’s resolution is and what you’d like it be, too. A New Year’s resolution is a promise that you make to yourself or others to carry out an idea or action.

Health and fitness resolutions are some of the hardest to keep. However, these resolutions can be crucial to improving both your physical and mental health. Don’t make the mistake that many often do — make big, unattainable goals and end up disappointed. Start out with small and doable fitness goal, then build from there.

  1. Go for a walk after dinner. Tip: If you don’t have a dog who’s expecting a walk, bring a family member with you or just some headphones to pass the time. You can start with short distances at first.

  2. Get familiar with a new machine. Tip: Ease into a new machine at the gym. Be sure to start slow and don’t overexert yourself.

  3. Move every day. Tip: Some days you may move less than others, and that’s OK. Listen to your body, but try to loosen up to prevent stiffness and injury.

  4. Address problem areas before they get worse. Tip: Buy yourself a small ice pack that you can put on areas you’ve previously injured or that frequently get sore. Use it nightly or in the morning after you stretch.

  5. Drink an extra glass of water each day. Tip: Pick a time of day that makes sense for you, such as first thing in the morning. Consider swapping out a sugary or caffeinated beverage for water.

  6. Learn how to prepare a vegetable dish you love. Tip: Choose an easy recipe if you’re new to cooking. It doesn’t have to require the oven, either. You can easily create unique salsas or salads.

2021 has been a challenging year for all of us, but we can’t let that stop you from living our best life!

~ Jade Asuncion

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Fitness Routine: The Mental Health Benefits of Exercise
 
 

You already know that exercise is good for your body. But did you know it can also boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more?

Exercise can improve brain function and protect memory and thinking skills. To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells.

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also a powerful medicine for many common mental health challenges.

Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.

What are some ways to started with exercise?

Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult. You know exercise will make you feel better, but depression has robbed you of the energy and motivation you need to work out, or your social anxiety means you can’t bear the thought of being seen at an exercise class or running through the park.

  1. Start small. When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set achievable goals and build up from there.

  2. Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits? Or maybe you do better exercise for longer at the weekends. If depression or anxiety, has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, 15-minute walk can help clear your mind, improve your mood, and boost your energy level. As you move and start to feel a little better, you’ll often boost your energy enough to exercise more vigorously—by walking further, breaking into a run, or adding a bike ride, for example.

  3. Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. If you’ve never exercised before or don’t know what you might enjoy, try a few different things. Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.

  4. Be comfortable. Wear clothing that’s comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favorite city park.

  5. Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine. You’ll also feel better than if you were exercising alone. In fact, when you’re suffering from a mood disorder such as depression, the companionship can be just as important as the exercise.

You don’t have to spend hours in a gym or force yourself into long, monotonous workouts to experience the many benefits of exercise. These tips can help you find activities you enjoy and start to feel better, look better, and get more out of life.

~ Jade Asuncion

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Warning Signs of a Codependent Relationship
 
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We all enjoy the sweet nature that often comes from being with our platonic relationships and significant others, as the connection shared between one another is unparalleled. However, relationships can turn sour without proper attention to red flags that may arise. This is particularly true in codependent relationships.

The American Psychological Association defines codependency as, "a dysfunctional relationship pattern in which an individual is psychologically dependent on (or controlled by) a person who has a pathological addiction (e.g., alcohol, gambling)" and

"The state of being mutually reliant, for example, a relationship between two individuals who are emotionally dependent on one another."

This state of being can be damaging to any relationship, creating an atmosphere of disrespect, dependence and obsession. These actions often lead to unhappiness and resentment. To prevent this, here are a few warning signs that you (or your partner) may be engaging in codependency:

Low Self-Esteem and Self Worth

Feelings of inadequacy, experiencing guilt or shame, and constant comparisons are common feelings codependents share. Honoring our needs and boundaries often prevents us from being placed in tricky situations, conflicts, or being willing to engage in self-destructive or people-pleasing behaviors. Detaching from the value of other's approval and toxic perception of oneself are great ways to combat this.

Blurred Lines

Weak or the lack of boundaries is a telltale sign of codependency within a relationship. Codependents often express their objection to tolerating addiction or domestic violence behaviors within their relationships, then acquiesce when such issues come about. Allowing your partner (or any other individual) to walk all over you and constantly bending your own rules isn't helpful to either person in a relationship, as boundaries are pertinent in any connection. Some ways "blurred lines" or compliance can manifest themselves are accepting sex as a substitute for love, being extremely loyal and remaining in a harmful situation for far too long and putting aside your interests to pursue what others want.

Excuses, Excuses, Excuses…

Suppose you often find yourself constantly rationalizing, taking on abusive behavior as your fault, or in denial of your partner's behaviors rather than helping them combat any concerns. In that case, you may be engaging in a codependent relationship.

Covering up this behavior is damaging and enabling such acts through can break down any relationship quicker than one can imagine. Denying toxic patterns and minimizing how you genuinely feel only continues this vicious cycle.

Codependent people often find difficulties in expressing their feelings and articulating their thoughts. Due to the overwhelming fear of being rejected, abandoned, or criticized, combined with an overwhelming need to control, codependents sacrifice the will to communicate or have undeveloped communication skills that can foster a healthy communication.

Everyone deserves love, that in its purest and healthiest form. If you happen to relate to any of these signs, help is available. It all starts with the will to repair and heal a once-wounded relationship.

~Eryka Warren

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Tips on Managing and Coping with Depression
 
 

Depression affects cognitive, emotional, behavioral and physical functions. One of the most insidious aspects of depression is that it tricks you into thinking that nothing will help, or that the relief will be temporary thus keeping you in a cycle of maladaptive thinking, feeling, and doing (or non-doing). However, there are some simple steps you can take to cope with depression.

Take Care of Your Physical Health
Get active! It is important to get 30 minutes of physical activity daily. This can be anything from yoga, walking, jogging, walking stairs, a stroll around the block, gardening. If this is too daunting, start with 10-15 minutes a day and add 5 minutes to each day. Remember to nourish your body- make sure you eat well-balanced meals. Getting adequate sleep is important for our physical wellbeing, mental acuity, and concentration.

Take a Closer Look at Your Thoughts
Write down recurring thoughts…negative thoughts about oneself, one’s future, and the world are common; these thoughts are often distortions that feel real and often perpetuate unhelpful behaviors. By writing down these thoughts, one can begin to see the distortions a bit more clearly. Ask yourself “what is one thing that I can do right now that is good for me?”

Identify Unhelpful Behaviors and Replace them with Healthy, Helpful Behaviors
Build a sense of mastery-this involves setting realistic, achievable goals daily; rather than tackling big ticket items. Break larger items down into small manageable units. This sense of mastery will help to chip away at the unhelpful distortions.

Engage in Healthy Joyful Activities

Engaging in joyful activities from something as small as brewing a nice cup of tea, listening to a favorite song, or dancing in your own space can improve your mood in the moment and help you find gratitude in the simple things life has to offer you.

Practice Self-Compassion - Use Affirmations

Being harsh or overly critical is not helpful, give yourself some grace and kindness. Affirmations are positive reminders or statements that can be used to encourage and motivate yourself or others. They can be a powerful way to improve your overall mindset and research has shown that affirmations increase our feelings of confidence and self-worth.

Practice Gratitude

Research has found that gratitude, the act of affirming and appreciating the good in one’s life — can have many benefits. Result have revealed the many positive impacts that feeling grateful had on both depression and general mental health. When practiced over time, feeling thankful seemed to act as an overall mood booster.

Signs of Depression Include:

  1. A loss of interest or withdrawal from activities that you once looked forward to — sports, hobbies, or going out with friends.

  2. Depression is also linked with insomnia. The lack of quality, restful sleep can also lead to anxiety.

  3. Difficulty caring for yourself, meeting basic needs or attend to daily responsibilities.

  4. Persistent feeling of sadness or loss of interest that characterizes major depression can lead to a range of changes in behaviors.

  5. Depression can also be associated with thoughts of suicide.

If you are experiencing severe depressive symptoms, it may be time to seek out professional help. Counseling can provide the skills and insights to overcome depression and get back to a life worth living.

At Joie de Vivre Counseling and Therapy we give you the tools to change negative and destructive patterns that prevent health and wellness. We provide a variety of treatment options with proven effectiveness in treating depression to heal the mind and body.

~By Jade Asuncion

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Managing Anxiety as a Returning College Student
 
 

College students all around America have become accustomed to online lectures for the past year and a half due to the pandemic. But as vaccine dispersal has become more widespread in this country, venues, restaurants and universities have all tried to return back to “normal” with not much hesitation. Some people have been excited to return to participating in packed indoor spaces while some are anxious about it. For people that already had anxiety prior to the pandemic, it has only added new triggers associated with the fear of getting COVID-19.

There are always a few online options for a few courses at a university, but the majority of them are generally being held in-person. So how can a person who is triggered by in-person school manage their anxiety during another surge in cases in the pandemic?

One thing to consider is your Locus of Control. Locus of Control refers to how in control you feel about various aspects in your life. Some people have a more internal locus of control (“everything is my fault”) while others have a more external locus of control (“It’s out of my hands’). In order to analyze your thoughts on your locus of control, utilize a “Circle of Control” worksheet like this worksheet or this worksheet.

Most worksheets have 3 circles: the smallest inner circle says, “most control,” the middle circle says, “some control” and the outer circle says, “least control.” The goal of the worksheet is to think about things that stress you out and rank them from most control to least control.

When I completed this worksheet I found that COVID-19 was in the “least control” ring but “whether or not I get COVID-19” was in the “some control” ring. It’s important to understand that there is not much you can do about COVID-19 other than taking measures to protect yourself and your loved ones.

Other tools to help manage both general and COVID-19 related anxiety include the “art of de-catastrophizing”. Catastrophizing is a type of cognitive distortion where the worst case scenario is thought to be true and or a problem is given more importance than it should.

De-catastrophizing is the act of analyzing those cognitive distortions and calming yourself by realizing that the problem is not as severe as you thought. That could be difficult to do in regards to COVID-19, but again if you are taking measures to protect yourself and others, the worst case scenario is unlikely to happen to you. Likewise, you can apply the same thoughts to what could happen versus what will happen.

Lastly, if you have found things in the past that helped you manage your anxiety, you can try to slowly incorporate them into your life again. For example, yoga, guided meditation, and journaling are helpful outlets for many people working to manage their anxiety.

In conclusion, go through the above tools and think about some tools from your past and figure out what works for you. Remember, COVID-19 is out of your hands so just do what you can to protect yourself and your loved one and others. Your best is good enough.

~Divine Ikpe

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A New Journey: 5 Steps to Finding The Right Therapist for You
 
 

The portrayal of contemporary therapy practices often pushes many individuals away from pursuing, or even entertaining, the thought of therapy as a whole. This can be due to many factors, including poor experiences in the past, stigmas that frequently surround treatment, and fear! Despite the reason for feeling any apprehension in seeking out counseling, the bravery and acknowledgment of your needs is not only the first step but should be commended more often. For that reason, giving yourself grace through this new journey is essential.

Whether this is your first time seeking out therapy or you're just looking for a new counselor, this process can be fairly simple with the proper steps as follows:

  1. Consultation and Payment. It’s key to have an idea of how you’re going to pay for a sessions prior to attending one. Individuals considering private pay are also entitled to several benefits that insurance does not offer, such as, reimbursement, flexibility of payments, as well nondisclosure of a diagnosis to an insurance provider.

    If you're planning to pay through insurance, it's crucial to be aware of what your insurance will and will not cover for you. Verify your out-of-pocket and co-pay amounts with your insurance company to make sure you are covered. Joie de Vivre Counseling and Therapy accepts Aetna, Anthem BCBS, UHC, Cigna, and UHC Student Resources. We also accept all PPO insurance plans as out-of-network providers. 

  2. Explore your Resources. Therapy takes form in many mediums. It recognizes people from all occupations and backgrounds, so it's vital to research all of your options. For example, students are usually eligible for discounted therapy through their university. Many therapists are also willing to meet a client halfway through the offering of sliding scales fees, which is dependent on an individual’s monthly income. Joie de Vivre Counseling and Therapy offers a sliding scale to students.

  3. Finding the Right Match. To make sure you're seeking out the proper care, be sure to research the right therapist that meets your exact needs. Some counselors may specialize in only a particular form of care or may only see a specific type of client based on their age, gender, relationship status, etc. Here are a few links that might help you on your search:

    • Psychology Today Psychology Today is a media organization with a focus on psychology and human behavior. The Psychology Today website features therapy and health professionals directories and hundreds of mental health blogs.

    • Therapy for Black Girls Therapy for Black Girls is an online space dedicated to encouraging the mental wellness of Black women and girls.

    • Therapy Den A progressive and all-inclusive therapist directory working with allies and partners to make meaningful change within the mental health industry and society as a whole.

    • Therapy Tribe The purpose is to help people find great mental health resources like therapists, support groups, wellness tools as well as an overall sense of community.

  4. Transparency. Sometimes, we may find ourselves being unhappy with the provider we're with, and that's okay. As an individual, you're human, and at some point we are all going find ourselves in situations that may not be ideal. However, it is essential to be very honest with yourself and your therapist to transition over to someone who better suits your needs. At the end of the day, your mental health comes first, and finding the best care is the top priority.

  5. Virtual Therapy. Do you have a busy schedule? Are you not comfortable seeing your therapist in person? That's alright! Virtual platforms and apps are dedicated solely to issues like these that arise. Despite your agenda for the day or what others may say about online therapy, it's just as valid and effective as in-person therapy. Here are a few places that might aid you in your search:

    • Joie de Vivre Counseling and Therapy offers flexible Telehealth appointments to aid in your mental health concerns and assist you on your journey towards a more fulfilling life. Whatever your goals might be, our therapists are here to be of support every step of the way.

    • Psychology Today is another resource to find the right fit for your mental health needs. Psychology Today provide a plethora of providers that willing to adhere to said guidelines and your schedule.

Whether you're coping with trauma, relationship troubles, grief, or just everyday struggles, wanting assistance and treatment for said concerns is more than valid and the best course of action. Joie de Vivre Counseling and Therapy is ready when you are. Determine how your goals align with your therapist's choice to decide the best course of action. Soon, you'll be well on your way towards better mental health.

~Eryka Warren

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Overcoming Perfectionism
 
 

Achieving our goals for a lot of us is its own reward because we know of the amount of work we put into making it happen. In the process of completing a goal, many of us may feel the pressure of making sure it is done without making mistakes along the way. This could be magnified by criticisms beginning to feel like personal attacks and feelings of being overwhelmed. This can create setbacks that cause you to procrastinate more than you normally would. When putting our mind to a task, we have to keep focus and remember the positive aspects of our achievements because not accepting anything less than perfect could cause the situation to become stressful and lead you to believe it’s not worth the effort.

There are many ways to make sure you achieve your goals without adding that extra pressure to be perfect on yourself. According to an article by Elizabeth Scott in her book, “How to Overcome Perfectionism”, setting smaller goals for yourself in order to achieve your larger goal, creates more room for you to feel you are accomplishing what you have set out to do. Now not only do you have that rewarding feeling when you complete your short-term goals, but that fear of failing is minimized.

Take for example if your goal is to run your first 5K. Without listening to what your body can endure, running the 5k right off could lead to a disappointing outcome. The idea is not to start off on the day of the race. Begin with running 1K or even walking the sense of completion begins to appear as your practice ends. As you become stronger and are able to endure longer runs the 5k goal inches closer into becoming a reality. The day of the race, you’re as fast as you’ve ever been and that 5K goal that was so distant at one point is now at arm’s length.

Here are a few more important things to remember when trying to overcome perfectionism. Your aspirations are worth the effort, but that does not mean you have to endure a struggle to make sure it’s perfect. We are born with a right to be valued and respected. Talk with family or friends so they are aware of what you are going through and can help. The good thing is our lives are wonderful unique journeys and we never have to travel alone.

  1. Remember you have achieved so much just to get where you are today. Sometimes we need to remind ourselves to be thankful for what we have already achieved. Repeat out loud or write down positive things that came from attempting to achieve your goals. This could be directly related to that goal or just something great that happened that day like meeting new friends. Mold a negative situation into a positive one. If you initially viewed something as a mistake, take that same situation and know you learned something new that day.

  2. Mistakes happen and all we can do is move on and make the best of the situation. It can be hard to grasp that literally everyone in the world makes mistakes every day. Some mistakes can be bigger than others but if billions of people can come back from those mistakes so can you. Focusing on what could have been done takes away from what you can do. A setback or a mistake does not mean you are starting again at zero. What you gain each time is experience and if we didn’t make mistakes, we probably wouldn’t learn a thing.

  3. Criticism can help us become the best version of ourselves. Sometimes criticisms can come from unwanted places or when we are at our lowest points, but criticism could also be filled with love, concern, and helpful advice. The line between helpful criticism and a personal attack could sometimes be difficult to pinpoint, but recall the relationship you have with this person, tone, and words used. Again, if you may be in an overwhelming situation another person’s opinion may be stressing but keeping an open mind for alternative options could be the solution you are looking for.

  4. Starting something is the hardest thing to do and many of us have given into procrastination. Give yourself time to accomplish your tasks to avoid stress. Creating an outline or getting an idea written down is the starting point for a lot of what the world has accomplished today. Keep a calendar or a to-do list to keep you on track. Large projects may seem daunting but avoiding the situation won’t accomplish anything. If we break it down into more manageable pieces we can overcome.

  5. We are human and sometimes we need guidance to help us organize. Therapy is a tool used to help you create balance in your life. It is healthy to ask for help and to want to talk about your feelings if they become uncomfortable. When noticing certain signs such as feelings of being inadequate or depression a therapist may be able to help you get through the disruptive thoughts. Staying silent and dealing with these thoughts by yourself will make it increasingly difficult to complete goals because they can make you stall or give in to pressure. Believe you can take control and take a step in the right direction to a healthy mind. You are worth all the effort.

~ Karla Morales

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