Nowadays, there are so many methods of de-stressing and spending our down time. We have television, smartphones, more nature-based activities such as hiking, jogging, or sightseeing, amongst many others.

The fact of the matter is that there is no right or wrong way to de-stress and relax, as we’re all different and we all have our own hobbies, preferences, and passions! Fortunately, there’s something for everyone, no matter what that may look like. Sometimes, trial and error have to be done to find the right activity for you.

Every day, police officers are responding to critical incidents that can impact their health and mental well-being. Sometimes the impact is immediate and evident; other times, it’s insidious and builds over time. This can lead to officers developing poor coping mechanisms, physical problems such as digestive issues, and experiencing symptoms of post-traumatic stress disorder (PTSD). What can police departments do to help the helper?

While there are a number of really great coping strategies that can help us manage our anxiety and worry, sometimes a quote sticks with us, making it even easier to remember key concepts. If you deal with anxiety, you just might relate to some of the quotes in this blog. Pick the one that resonates with you, and keep it handy when you need a gentle reminder.

One of the most common (and annoying) symptoms of anxiety is worry. The things you worry about may vary, depending on the specific type of anxiety you personally experience. Regardless of whether you deal with the everyday anxiety that everyone experiences, generalized anxiety, social anxiety, panic attacks, or a specific phobia, you can find strategies in this blog to help. As with all things, “take what you need, and leave the rest.”

A sensory tool kit is a small bundle of items that you will assemble and use to keep you calm and grounded. Each item in your sensory tool kit will appeal to one of your five senses (sight, touch, sound, taste, and smell).  Grounding with the use of your 5 senses can be helpful if you have a tendency to get caught up in anxious thoughts about the future, or if you tend to get caught up in the past due to trauma or depression. Either way, using the items in your sensory tool kit can help bring you back to the present.

As LifeSpring’s virtual assistant, I’m the first person you’ll speak to and, hopefully, schedule an appointment with when giving our office a call! With that being said, I also encounter a lot of curious clients who have questions regarding the counseling process, what to expect, and what their next steps will be. 

For many, seeking counseling is a huge step, yet a life-changing one. It’s completely normal to be nervous, unsure, or fearful at what this process will be like for you. When talking with me, I aim to be a helping hand as I get you connected and scheduled with a therapist that's right for you. 

Mental health providers and potential clients often ask us about Brainspotting and how it’s different from EMDR. As someone who is trained in EMDR and Brainspotting, I am happy to answer. I want to be up front that I have a personal preference for Brainspotting, and I’ll make note of some of the reasons throughout. As you read, however, please make note that both treatment modalities are effective. There are many paths to healing, so it’s important that you find the one that fits for you. As a mental health counselor, the same is true, and Brainspotting is the modality that is a better fit for me.

Record numbers of voters came out to vote this election cycle from both sides of the aisle. Tension and anxiety is running high as the continuity of people's values and beliefs are coming into play. If this cycle proves to be anything like the election of 2000, we may be in for the long haul as recounts and court decisions are made before deciding on the outcome of our next presidential election. In the meantime, millions of people are left with a feeling of anxiety and fear. Some of the anxiety is what we call “anticipatory anxiety,” meaning that we worry about what may happen or play out as things progress. The problem is that there is no way to know what will result, and the best we can do is to keep ourselves emotionally healthy during the process.

The topic of suicide is one that can make people feel really nervous.  The average person isn’t trained to recognize the warning signs of suicide or how to respond in a way that’s helpful.  As a result, we can feel panicky and helpless when someone we know shares that they’re having these thoughts. Here are some steps you can take to help a friend, family member, or colleague who discloses that they’re thinking about suicide. 

You’ve heard the familiar question, “Did you get up on the wrong side of the bed?” Most everyone has experienced what it’s like to not have had a good night's sleep.  Unfortunately, not getting enough sleep can be more challenging for some than others.  This lack of sleep can result in fatigue, irritability, difficulty concentrating, and even headaches. On top of that, lack of sleep can result in mood lability. After a serious lack of sleep, have you ever felt the urge to cry, even though the topic at hand is not one that would typically make you cry?  Getting the sleep we need is crucial for our physical and mental health. 

2020 has been a year unlike any other!  After months of being quarantined at home, you may be craving opportunities for leisure and self-care that won’t take a toll on your physical or emotional well-being. As such, we’ve included a list of our favorite Baltimore area spaces where you can enjoy yourself while also following best practices during this pandemic.

Back in March the pandemic hit us like a tsunami wave.  Within a few weeks our entire world as we knew it abruptly shut down.  Work and schools were closed as we all sheltered in place.  Our world was filled with chaos as we tried to listen to the doctors, scientists, and government officials who knew very little about this new beast.

In our pre-pandemic lives we established a sense of expectation and predictability.  We had our goals and aspirations that we were working towards.  We had a sense of stability and systems in place as we strove towards our goals. When the pandemic hit, many of those plans and aspirations had to be shelved, either temporarily or permanently. 

If you’re receiving counseling services, then you have 45-60 minutes each week to work with your therapist.  If you want to maximize your time, energy, and resources, here are some steps you can take to get the most out of your appointment.

If you haven’t been feeling great, but aren’t sure when it’s time to seek counseling, we hope this article will clarify that question. Firstly, counseling is for everyone, and if you’re questioning if counseling might be beneficial for you, then that’s probably your first indicator that it’s worth looking into.  Before you continue reading, please remember that seeking counseling is a sign of strength and insight. It’s a sign that you care about yourself and want to make sure that you feel better. 

At LifeSpring, the majority of people who contact us about counseling services are looking to use their health insurance.  While some people are familiar with their mental health benefits when they call us, we have found that most are not.  For this reason, we’re providing a step-by-step guide to learning about your personal health plan’s mental health benefits.  

If you are going to look for a therapist, you are naturally going to want to find someone who is a good fit for you.  What you may not realize is that this is actually REALLY important.  Studies show that having a good working relationship with your therapist is one of the most important predictors of success in therapy.  In fact, having a positive therapeutic relationship with your mental health provider has been shown to be even more important than the treatment modality that your provider uses. And, this makes sense. If you don’t feel understood, respected, or cared for, it will be difficult for you to trust your provider and to share with them. 

If you have never had to look for a mental health provider before, you may be at a loss for how to get started. In this short and sweet article, we’ll give you some super easy options for finding a therapist. After all, we want you to be able to access counseling services as quickly and seamlessly as possible. 

Brainspotting is definitely not talk therapy as usual.  For this reason, people are often unsure of what to expect.  I find that it’s helpful to be as clear as possible about what to expect during a Brainspotting session.  For many, knowing what to expect can alleviate any nervousness or uncertainty.  At the same time, it’s important to know that the content that arises in each Brainspotting session will be unique.  

If you’re looking for different coping strategies to add to your tool box, we’ve got options you can try.  Read below for 5 quick and easy coping strategies offered by our Maryland-based counselors.  You can try them all out, or simply make use of the ones that resonate with you the most. Here it goes!

Prior to starting telehealth, you and your provider will review and sign a Telemental Health Informed Consent document.  This document will cover important information about: the risks and benefits of telehealth, confidentiality and its limits, payment of services, the platform you will be using, steps to follow before and during your telehealth session, etc.. This way, you’ll know what to expect, and you’ll be prepared to make the most out of your session.