With the current anti-LGBTQ+ rhetoric and legislation from our current administration, LGBTQ+ people are being faced with a slew of issues, such as barriers to obtaining gender-affirming IDs, free speech bans, healthcare restrictions, and the dismantling of Civil Rights Laws. This is why we build resilience: so we can bounce back from these challenges and stand stronger than before. Here are some ways to build up resilience and seek out hope in the face of despair.

A topic that has come up in my personal life with male friends and in my work life with male clients is that of stoicism. This is a topic of genuine interest for me as a man who is a mental health professional as the practice of stoicism is problematic. This blog will outline what stoicism is, the messages it sends to men, and healthier ways of being for others.

When you call our office, Sarah is the first person that you're going to talk to. If you send us an email, she is the person who's going to answer you. We also want to say that Sarah is someone who gets tons of compliments! We hear a lot of feedback from clients who are just so impressed with how she takes care of them and how she makes them feel comfortable when they call our office.

Many older adults struggle with feelings of loneliness and isolation and are unsure how to take the first step towards connection. But what if it doesn’t have to be like this? Yes, aging brings changes, and it also brings opportunities to rebuild, connect, and find happiness. Regardless of your age or abilities, building hope, practicing healthy habits, and connecting with your community are ways to feel supported as you age. Here are some ways that you can foster support and connection as you move through life transitions.

I don’t know about you, but I am a sucker for reality TV, especially when it involves tangled up relationships and drama. 90 Day Fiance is my absolute favorite reality series, not only because of the twisted story lines but because of the lessons we learn from their relationships, both positive and negative. Although not every relationship is the same, there are common truths and situations that relate to everyone’s relationship. February is the season of love, so what better way to learn relationship advice from some of 90 Day’s most famous couples. 

The last past two weeks (or even months) for federal workers have been exhausting, fearful, confusing, and uncertain. With many executive orders filing in, there is a cloud of mystery and unknown with what is going to happen to all aspects of life in the coming days, weeks, and even years.

Distraction is a skill that can be used, NOT to solve our issues but, to give us time to calm ourselves. By allowing our intense emotions to lessen over time, we can have more control and power in our lives. DBT uses an A.C.C.E.P.T.S model. While my last post focused on the outdoors, this one highlights indoor activities in Baltimore where you can apply this model. 

Dialectical Behavior Therapy (DBT) is a skills based model that teaches tools to help people with many struggles. These range from depression, anxiety, and anger. One central concept is self-soothing. While these techniques aren’t the solution to difficult feelings, they can help serve as tools in your tool box. I often tell my clients we want as many tools as we can! I describe self soothing and free ways to engage locally in the Baltimore area. 

With the inauguration last week, it’s important to check in with how we are feeling. It is often easier to ignore those feelings because facing them invites vulnerability, but when we take a moment to face the music, we realize the power we have in our voice. 

I remember growing up and being excited for holidays. My mom was always so careful to make sure my brother and I had everything we wanted, all carefully wrapped in perfect bows under the tree. Holidays growing up were a special time where we could come together as a family and share in the love, joy, hope  and peace the season brings. I look back fondly over the childhood memories of Thanksgiving and Christmas, but recently, I’ve noticed a crack in the rose colored glasses I’ve fought hard to protect. 

Have you been dreading the idea of starting therapy? Perhaps you’ve been dragging your feet, even though you know that it’s a good idea. Or perhaps you don’t really want to do therapy, but everyone around you is encouraging you to go.  If that’s the case, here are some things that our Maryland therapists want you to know!

Living with Attention Deficit Hyperactivity Disorder (ADHD) as an adult brings unique challenges, especially when sensory processing issues are present. Sensory processing refers to how our nervous system receives and interprets sensory information from the environment. Adults with ADHD often experience heightened or reduced sensitivity to sensory stimuli, referred to as hyper-responsiveness and hypo-responsiveness.

Taking care of yourself is one of the most important things you can do as a caregiver because your well-being is necessary in this role. Caregiving is not easy.  It takes a lot of responsibility, dedication, time and effort to care for an elderly individual. There are a lot of adjustments that have to be made as well. 

Our minds try to over-control, micromanage, and interfere in our lives every day, whether or not we notice. That is when we experience regrets about the past, fears for the future, self-labels, judgements, mental rules, and reasons—all of which aim to keep us safe from harm. Just as helicopter parents do, our minds do the same thing out of a desire to protect us in a world that can be seldom controlled. 

We can always tell something important has appeared when something bothers us. When something bothers us, it usually indicates that a value is being brought up, challenged, or tampered with. That is because as much as values help us find joy and meaning, values can also help us find pain and difficulty. If something weren’t a value, we wouldn’t care. So, the fact that you care is a good thing. It may not feel great now, but in one way or another, it will pay off differently.

If you spend time on the mental health side of the internet or talk with people who do, you may be familiar with the term neurodivergent. However, if you are not and want to know more about it, you have come to the right place!

Neurodivergent refers to brains that work or develop differently from the average development or thinking pattern of the neurotypical brain and occurs due to a variety of reasons, such as mental or medical disorders.

Depression and anxiety often go hand in hand. They’re like two good friends who like to hang out!  Depression and anxiety show up so frequently, that our therapists are regularly providing support and coping strategies to people who are looking to manage their symptoms.  We’ve asked 4 of our therapists to share some of their favorite strategies for managing depression and anxiety.  See what they had to say.

How many times have you heard one of the following?

“Stop crying.”

“Stop thinking about it.”

“Don’t worry about it.”

“Don’t get so mad.”

“Don’t let it get you down!”

If you related to any of those, chances are, you also felt some kind of internal response to them. Maybe it was a twinge of anger or a flash of a memory from your childhood. Or maybe it is frustrating at the constant message that emotion or thought can be switched on and off on command. 

Crying is normal. Having thoughts, worrying, anger, and sadness are normal! So, if that is the case, why are we so accustomed to telling one another to stop or not think or feel a certain way? 

You might think back to a new coping skill and think…

• “What were the steps, again?” 

• “Was I supposed to breathe before counting or count while breathing?” 

• “What was that really clever affirmation that my therapist and I came up with that I was supposed to remember?” 

• “Okay, I’m doing what we did in session, but it isn’t working. I feel the same!”

If this scenario does not sound familiar, that may be great! You may successfully use coping skills. However, learning to “troubleshoot” coping skills is a valuable skill. Even when you have an entire toolbox with working equipment, you need to be able to know how to problem solve if that needed tool isn’t working as well that day. 

Deep breathing is an incredible coping strategy that kids (and adults) can use anywhere at any time to regulate their emotions; they don’t need anything other than their own bodies to use this skill. However, it can be tricky for children to master the technique of proper diaphragmatic breathing (aka deep breathing). You can use this fun craft to teach your child how to use deep breathing as an effective coping strategy.