Anxiety shows up in many forms and from many causes. Some anxiety shows up seemingly out of the blue and can interrupt even the most pleasant of days. Anxiety like this can appear as anxiety attacks (also known as panic attacks). Some anxiety can be subtle and slow to develop but may have long term effects on our daily functioning and available energy.

3…2…1… HAPPY NEW YEAR!!! Or… is it?

For many people, a new year is a time of excitement and joy, reflecting on the previous year and getting ready for a new one. But for others, a new year can be riddled with stress and the pressure of returning to work, trying to do better, and starting anew. It can be overwhelming to see everyone around you working toward their own goals and self-improvement, and feeling the pressure to do so yourself.

The holidays can be full of contradictions: Time off leaves us exhausted, fun and social gatherings feel lonely or isolating, and small talk turns into big debates with politics, religion, or world affairs. If we acknowledge that contradictions do and will abound whether we want them to or not - like heaping portions or inflatable lawn decorations - we can start to practice acceptance to shrink the discomfort of contradictory environments.

Have you ever walked away from the holidays feeling empty? Have you forgotten about your holiday memories immediately after returning to work? Or have you looked around the table and been frustrated at how separated everyone seemed? If you answered yes to any of the questions above, you might be struggling to be present during the holidays.

The holiday season is such a joyous time of the year, but it can also bring a lot of stress, and you aren’t alone in this. The American Psychological Association reported that about 9 out of 10 Americans feel stressed during the holidays because of finances, missing loved ones, and family conflict. When we are stressed out, it is important that we have healthy coping strategies ready in our back pocket. Here are seven way to make this season less stressful and more joyous.

Stress and anxiety are universal experiences, but many people still struggle to understand and manage them in healthy ways. At LifeSpring Counseling Services, our therapists help clients navigate these challenges every day by offering practical tools for coping and deeper insight into their emotions. I asked our clinicians what coping strategies they recommend to someone struggling with stress, and what some common misconceptions they wish people understood better.

While the holiday season may bring feelings of joy and community for some people, many people can experience extreme loneliness and internal conflict during the holidays. The 1965 TV special A Charlie Brown Christmas takes a look at these annual struggles that so many face through the lens of Charlie Brown himself. Throughout the show, we see how mental health can impact the holidays and make the season difficult, but also ways that small changes can make the holidays more bearable when mental health does get in the way.

As therapists, it is easy to focus on helping others navigate and manage stress, but what would we tell our younger selves if we had the chance? Many of us do not always have the correct tools, awareness, or language we have now to manage our mental health. We asked our team of Maryland-based clinicians to reflect on the lessons they have learned over the years and the advice they would give their younger selves about managing stress, and how they recognize when it is time to reach out for support.

The holidays can be a time of renewed connection with family and friends, traditions celebrated, good food shared, and a new year begun. However, the holidays can also leave us more than a little drained and sometimes frazzled. When the string lights turn on, those of us that are close to loss of a loved one, divorce, or career upset might feel daunted or even overwhelmed. “Have a happy holiday!” starts to feel like a demand rather than well-wishing.

This might be a surprise to some, but therapists also feel stressed out and need a breather sometimes. To learn more about how our team at LifeSpring takes care of their own mental health, I asked them to share their favorite ways to unwind and small daily rituals that help them reset after a long day. Here is what some of them had to say!

After a divorce, separation, or break-up, the holiday season can be emotionally challenging. Looking ahead might fill us with anxiety, but preparing in advance can mitigate feelings of loneliness or sadness and allow us to recenter ourselves amidst the un-grounded-ness associated with shifting shared traditions. What follows are some strategies to help navigate the holidays with grace and health.

In 1965, Julie Andrews graced the silver screen, announcing that the hills were alive with the sound of music. In 1975, the Doobie Brothers encouraged us to listen to music all the time. And in 2007, Rihanna made one simple request: please, don't stop the music. No matter the period of time, music remains a universal panacea for many of us. But what makes music so powerful, and how can we utilize music to improve our mental health?

News headlines can be stressful in general. Having said that, the non-stop alerts about lay offs, fiscal cuts, human rights violations, and the next group of people being targeted with harmful legislative changes that we’ve been seeing lately are sure to create feelings of hopelessness, helplessness, and overwhelm.

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.

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. 

Over the years, countless clients have shared how social media affects their lives and their thoughts about taking a break from it. Many people face similar stressors tied to technology and social media use, and recently, there’s been a growing conversation around unplugging—but for different reasons than before. In this blog, we’ll explore the most common reasons people consider digital detoxes and offer tailored strategies to help you address the specific challenges you may be facing.

As the holiday season approaches, the idea of shopping locally and supporting small businesses takes center stage. From finding unique gifts to dining at neighborhood restaurants, buying local helps keep your community thriving. But have you ever considered the importance of "shopping local" when it comes to your healthcare choices?

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. 

The unwavering dedication of first responders – police officers, firefighters, emergency medical technicians (EMTs) – is the backbone of our communities. You bravely face danger head-on, providing critical aid in times of crisis.

However, constant exposure to traumatic events can take a significant toll on your mental well-being. This blog delves into strategies for managing stress and trauma as a first responder.

Here at LifeSpring Counseling, we believe therapy can play a powerful role in helping first responders find balance and peace in their lives.