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.

When it comes to therapy, many people conclude that using insurance is the way to go or that all mental health providers accept health insurance. But did you know that many individuals–right here in Baltimore and across Maryland—choose to invest in private pay therapy instead? While insurance can be a helpful tool for accessing mental health care, it also comes with limitations that don’t work for everyone.

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.

The concept of “double consciousness” was first introduced by W.E.B Dubois in the early 1900s. It proposes the idea that Black men were (and still are) at war with the idea of being American while also being Black. This question arises of how can you stay true to who you are as a Black individual while doing what is necessary to conform to white culture for the sake of survival?

There are a number of different forms that anxiety can take. Maybe it's generalized anxiety, where you just have excessive worry. You're just constantly worrying throughout the day. And then more specific anxiety where it can result in a very specific fear, maybe something happened that has created a fear of driving. And then there's also panic disorder where you break out in a panic attack out of the blue.

At LifeSpring, we work with children and adolescents and adults at our office. And one of the things that we are going to be talking about is an issue that Caroline does see come up with children. And that is the issue of specific fears that come up for children and specific fears that bring them into therapy. One of the things that Caroline specializes in at our office is anxiety.

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. 

This last election created a divide. For the first time, it wasn’t about Red vs. Blue, it was about humanity and the loss of human rights. With the inauguration just days away, it has been difficult to come to the realization that certain human rights may not be rights for much longer. So how does one navigate relationships with people who share vastly different morals and beliefs?

It’s that time of year when political campaigns seem to infiltrate and inundate social media and everyday life with reminders to vote. Regardless of which candidate you vote for, election years can stir up feelings of despair, hopelessness, uncertainty and fear for our future. This existential dread not only impacts our mental health and well being, but it can also impact our relationships.

As teachers you make a promise to show up everyday for your students, regardless of the storm brewing underneath the surface. Every year more gets added to your plate without relieving some of the pressure or responsibilities to make room for the new policies and procedures. But what happens when the weight becomes too much? What happens when the plate falls and shatters into a million pieces? 

Creating a list of mental health resources for your employees shows that your company is willing to acknowledge mental health, rather than ignore it or stigmatize it.  It also shows a desire to support your employees. While this will require some homework on your end, it will save your employees time which they will appreciate.

When creating your referral list, keep in mind that there are a variety of services that your employees might be needing, depending on the circumstances. Your company can create a mental health referral list that covers a range of needs. 

We’re compiling a list of observations for you to make in order to find therapy practices that are most aligned with the experience you want your employees to have when reaching out for help.  Remember:  the experience you have while reaching out for information will likely be reflective of the experience your employees will have when they are reaching out for help too.

If you’re a Maryland-based company who is looking to collaborate with local mental health practices in order to support your employees’ mental health, we’re here to make your search just a little bit easier. As a mental health therapy practice located in the Greater Baltimore area, these are the questions we would recommend you ask to collaborate with local mental health practices who are going to be a good fit for your employees’ mental health needs. 

While entrepreneurship can be an empowering and exciting experience, it can also be incredibly stressful.  In order to maintain one’s well-being and manage the ongoing stressors that will inevitably arise, business owners need to have a few handy stress management tools in their back pockets. Here are some of my favorites. 

For many people, college is an exciting opportunity to move away from home, find and explore your passions, and have a little bit of fun. For many people, college is also a time to explore what it is like to have roommates, and typically, they live, sleep, and eat only about six feet away from you. Living with anyone can be hard, and it is especially difficult to live with someone during one of the most stressful, exciting, and transitional times of your life. Conflicts, especially with roommates, are inevitable, so it is important to know how to navigate (and maybe even prevent some of) these uncomfortable situations. 

Are you the type of college student that LOVES to be busy? You’re probably taking a full academic course load, working an on-campus job, and involved in several clubs and organizations. Combine all of your obligations with your desire to have a social life (which is so important for your well-being!), you’re probably exhausted and looking for a way to navigate the busy college years and make time for it all. Trust me, I’ve been there too! Here are a few of my favorite tried and true ways to master the art of time management.

Anxiety is one of the top reasons people seek counseling at our office.  For this reason, our mental health therapists have a lot of experience to offer people who are struggling with their anxiety.  If your anxiety has been showing up frequently, intensely, and it has been impacting your functioning, we hope you’ll find these strategies helpful.  As always, it’s important to remember that coping strategies only work if you use them!