There are some issues that we cannot simply talk ourselves out of. The part of our brain that thinks in verbal language and uses logic to solve problems is distinct from the area of our brain where we process emotions. This means that in order to move past deep-seated trauma and other difficult emotional wounds, we must intervene on the physical and emotional subcortical level as well as on the logical, neocortical level.
Brainspotting (BSP) and Eye Movement Desensitization and Reprocessing (EMDR) Therapy both facilitate emotional processing and help us to see ourselves, others, and the world around us in a new light. Read on to learn more about both modalities and which one may be right for you.
Have you ever labeled yourself as the “black sheep” of your family, workplace, or somewhere where you’re “supposed” to naturally belong? The Black Unicorn highlights how intersectionality is an ongoing process that requires individuals to navigate and balance the multiple dimensions of their identity. Society often places marginalized individuals where they have to prove their worthiness, which can be a burdensome and exhausting experience. This expectation disregards the fullness of their experiences and reduces their identities to a single narrative, overshadowing their resilience, joy, and other aspects of their lives. This blog post, written by Susan Stork, located in Baltimore, Maryland, explores the four main qualities of a black unicorn and how we can harness our individuality into our superpower.
In 2021, Space between counseling posted a blog addressing the national shortage of couple therapists. Did anything change? Are there more couple therapists now? Since the pandemic hit, therapists, counselors, psychologists, and social workers have been seeking to address the concerns and needs of couples with relational concerns. But what happened? Why was the pandemic a catalyst for relational problems? It seems the pandemic, and subsequent shelter-in-place mandates, have served as a catalyst for relational issues and in some way forced couples to spend time with their emotions.
In this blog post, we explore some of the reasons for a shortage in couples therapists, reveal evidence based theoretical orientations for relationship counseling, advise clients on how to search for an ideal fit couples therapist, and provide resources and recommendations for those who are stuck on waiting lists to be seen.
Have you ever had a therapy session when you left feeling exhausted, emotionally drained, and unable to do much for the rest of the day? Has it made you wonder if the therapy isn’t working? In this blog post, written by our Graduate student intern, Sehar Palla, we explore what is therapy hangover, why it happens and some helpful post-therapy self-care strategies.
Dr. Stephen Porges has coined the term “neuroception”, which describes how our neural circuits distinguish whether stimuli are safe or dangerous. While this phenomemon is innate and serves to protect us, sometimes traumatic experiences result in faulty neuroception - which causes individuals to perceive a situation to be harmful, even if there is no presence of a threat. This post explores the implications of polyvagal theory, stress responses, and neuroception.
The month of March reflects the overlooked contributions of women and continues spreading awareness of the injustices and discrimination women encounter. This blog post, written by Brittany Spencer, LCPC, located in Baltimore, Maryland, highlights the strength of being a woman and ways to support your female peers and highlight their acknowledgment.
Are YOU frantically swimming upstream, bucking the actual flow of life?
In my therapy room a lot of this uphill swimming is due to trauma, stress, struggles with self and purpose. However sometimes what seems like stress can at times be ANXIETY.
Everyone experiences anxiety in one form or another. However, there is a large difference between having an anxiety disorder and feeling anxious every now and then. For instance, it is pretty common and typical for someone to be anxious before they take an exam but becoming so anxious that they don't eat and decide to not show up to the exam at all could be a sign that that person has a disorder.
Anxiety disorders themselves range from being mild to severe and it can also depend on what triggers a person's experiences and how often. In short, anxiety is a broad term that ultimately depends on the individual.
It can be difficult to describe anxiety to someone who has never truly experienced it like the people who have disorders do.
Social media is full of attempted explanations, but there are still those people who tell us to "get over it," "don't think about it so much," and "there's no reason to be anxious."
One of the biggest misunderstandings about having anxiety is that most of the time we know that there isn't any real reason to be anxious, and that our minds are overreacting. The thing is though, it just feels impossible for us to turn it off and think logically in that moment. There's not a whole lot we can do.
As a therapist that specializes in ANXIETY - I get you.
Anxiety is like swimming in the ocean with no land in sight: The mind has a keen way of magnetizing events of our lives. What can seem small and insignificant to one is massive in scale to another. Consider a 7ft man floating in an ocean 450ft deep. While he is large on land, the ocean proves a great challenge to his sense of size.
Anxiety is diving deep underwater, then swimming back up to the surface, but the surface is farther away that it seemed so you suddenly feel as if you are about to drown.
Side-Note: Did you know that --> Swimming is a great way to drown-out stress and anxiety as you embrace every stroke?
*** Swimming can significantly reduce symptoms like stress, anxiety and depression. Swimming triggers the release of endorphins, the natural feel-good hormone while stopping the secretion of fight-or-flight stress hormones. It also promotes the growth of new brain cells that atrophies under chronic stress and anxiety.
Photo Credit: Nikki McClure & Unknown Source
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{You always have a choice}
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:: Seeking Calm? Find a guided meditation provider, whom provides the power of Mental Stillness.
I find my calm via buddhify and lessen my chaos with the help of Tara Brach.
Plus, July 1st could be a great day to start a new habit ✌🏼✌🏽✌🏿
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White Space is Breathing Space
The power is in the “white space” when it comes to our daily lives… the more time you give yourself to stop and take a breath, instead of scheduling yourself every minute of your day, the more focused and clear you will be when you ARE at the meetings and working on the important projects and tasks that are needed from you.
Here are 4 simple steps to help you create more white space in your days…
1. Stop and take a hard look at your calendar. How much space and time do you allow yourself in between meetings and time frames within your day? If you find yourself going from one thing to the next, with no breathing room in between items, focus on more planning time with your calendar. Giving yourself even a few minutes of breathing room can make a huge impact on your performance and in your day.
2. Don’t say “yes” to everything, or at a minimum say “not right now.” White space doesn’t just happen – you have to create it and schedule it.
3. Leave time at the end of your day for planning and clean-up. This must be SCHEDULED time – consider it your most important appointment of the day and make it a priority every single day. Use this time to re-cap the day, clean up your desk, empty that email box and, most importantly, plan for the next day. This way, you get to leave work at work and focus on the things and people in your life during your off-hours.
4. Let go of the feelings that you have to get it all done right now! This frenetic way of thinking is perpetuated in our society and it’s very counterproductive. We all look very busy and important making calls, hurrying off to meetings, ticking off item after item that needs to be done to get through the day. Although your appointments, meetings and tasks are all very important, keep in mind the mantra that if EVERYTHING is important, then NOTHING is important!
