Educational Blogs from Our Mental Health Therapists

Learn about common challenges, including depression, anxiety, relationships,
trauma, and more, written by Maryland therapists!

Mindfulness for Beginners: A Therapist's Guide to Getting Started

Feeling overwhelmed by the constant busyness of life? You're not alone! In today's fast-paced world, it's easy to get caught up in our thoughts and anxieties, losing touch with the present moment. But there's a simple practice that can help you cultivate peace and focus: mindfulness.

Mindfulness is the practice of paying attention to the present moment without judgment. It's about becoming aware of your thoughts, feelings, and bodily sensations without getting swept away by them. Here at LifeSpring Counseling, we see firsthand how mindfulness can benefit our clients.

Read More

DIY Creative Stress-Relief Crafts for Children: Deep Breathing Stick

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.

Read More

Breaking the Cycle: Understanding and Managing Generational Trauma

Have you ever felt like you're carrying burdens that don't quite belong to you? You might be experiencing the effects of generational trauma. It's the emotional or psychological stress that can be passed down through families, sometimes for generations. It can be a heavy weight to bear, but the good news is, you don't have to carry it alone. Here at LifeSpring Counseling, we understand the complexities of generational trauma. We want to assure you that it's absolutely normal to feel its effects, and there are healthy ways to manage them.

Read More

Debunking Myths: What Therapy Is and Isn't

Therapy. The word itself can conjure up images from movies – lying on a couch, spilling your deepest secrets to a stranger. But the reality of therapy is far less dramatic and much more beneficial.

Here at LifeSpring Counseling, we want to debunk some common myths about therapy and show you what it truly is:

Myth #1: Therapy is only for people with severe mental illness.

Fact: Therapy can benefit anyone struggling with emotional or behavioral challenges. Feeling overwhelmed by stress, anxiety, or relationship issues? Therapy can equip you with tools to manage those difficulties.

Read More

Mental Health Stigma in the South Asian Community: A South Asian Therapist’s Personal Experience & Tips on How to Talk to Your Parents About Mental Health

Growing up, it was very difficult for me to speak to my parents about mental health. Everytime, they saw me sad, upset or depressed. They would default to “Oh you will be fine.  Let's go out for dinner. It will make you feel better.” But in reality I wasn't really “ok.” As a therapist, it has been my job to help them understand the importance of mental health. Here, I will talk about 3 tips on how you can speak with your South Asian parents about mental health. 

Read More
Mindfulness, Resources Melissa Wesner Mindfulness, Resources Melissa Wesner

The Power of “And”: The Art of Balancing the Dreams and Limits of Our Inner Worlds!

How many times have you had a similar thought: “I want to  ____, but I am ____.”

Depending on how you would fill in the blanks, the thought sounds like a very short story. Maybe your short story started with a desire or a hope, but the second blank ended the story before the story began. The reason for this is the key word: “but.” 

A dialectic is when two oppositional concepts can be true and simultaneously exist in the same space. When we use “but” in a thought, we automatically allow one oppositional concept to dominate. 

Read More
Mindfulness, Resources, Anxiety Melissa Wesner Mindfulness, Resources, Anxiety Melissa Wesner

Ace Your ACE Skills: Use Mindfulness Anywhere and Anytime

The idea of using mindfulness anywhere and anytime may sound somewhat strange. Using mindfulness while in line at the grocery store or in the middle of a presentation may seem pretty far-fetched, but with three letters, it is less far-fetched than you might think!

ACE stands for acknowledging your emotion(s), connecting with your body, and engaging with your surroundings. It is at the root of every mindfulness exercise, and you already have all the tools you need to use it effectively. 

Read More

Ten Strategies for Professionals Facing Secondhand Trauma

Working in fields such as healthcare, social work, or emergency response often exposes professionals to the raw realities of trauma. While their focus is on providing support and care to those directly affected, the toll of bearing witness to suffering can manifest in the caregivers themselves. Here are ten practical tips for professionals navigating the complexities of secondhand trauma. 

Read More
Relationships, Trauma and PTSD, Resources Melissa Wesner Relationships, Trauma and PTSD, Resources Melissa Wesner

Ten Ways that Therapists Can Support Survivors of Sexual Assault

Navigating the aftermath of sexual assault can be a daunting journey, laden with complex emotions and challenges. Yet, within the therapeutic setting, there exists a powerful toolkit designed to guide survivors toward healing and empowerment. Through a combination of compassionate support and evidence-based techniques, therapists play a pivotal role in helping survivors cope with the aftermath of trauma. 

Read More
Relationships, Trauma and PTSD, Resources Melissa Wesner Relationships, Trauma and PTSD, Resources Melissa Wesner

Unmasking Shame: The Hidden Impact of Sexual Assault on Survivors

Sexual assault is a harrowing experience that leaves deep emotional scars on its survivors. Among the myriad of emotions they grapple with, shame stands out as one of the most pervasive and debilitating. Shame, with its roots in societal perceptions and self-blame, adds layers of complexity to the already daunting process of recovery for survivors. 

Read More
Online Counseling, Resources Melissa Wesner Online Counseling, Resources Melissa Wesner

Meet Your Match at LifeSpring: A Chance to Find a Therapist Who’s a Good Fit for You!

You’ve heard of speed dating, but have you ever considered how nice it would be if you could speed interview a bunch of therapists at the same time, so you could quickly decide who’s the best fit for you? You can always schedule consultation calls with various therapists to ask them some questions and see which person feels like the best fit.

Read More

Tending to Your Mental Health in the Aftermath of the Baltimore Francis Scott Key Bridge Collapse

Marylanders woke up to the devastating news about the Key Bridge collapsing into the Patapsco River in Baltimore, MD this morning. This tragic event will have ripples of impact for some time to come.  If you live or work in the Greater Baltimore area, and you’ve been impacted directly or indirectly by today’s news, here are some strategies that you can use to cope and tend to your mental health. 

Read More

In the Aftermath of Tragedy: Resources for Those Affected by the Baltimore Francis Scott Key Bridge Collapse

Marylanders woke up to the devastating news about the Key Bridge collapse this morning.  No doubt, this news has hit home for the people who live and work in the Greater Baltimore area.  Many are empathizing with those who have been directly impacted while also reflecting on just how many times they too have used this bridge. 

When tragedy strikes, we may find that we need supports and resources that we’ve never needed before. If that is you or someone you know, we’re including several local resources that you can use immediately for yourself or others who are grappling with the impact of this event. 

Read More
Brainspotting, Online Counseling, Resources Melissa Wesner Brainspotting, Online Counseling, Resources Melissa Wesner

What Is Brainspotting? Answers to this Very Popular Question and More in this Video!

Our Greater Baltimore counseling practice loves Brainspotting, and there’s one big question that we hear all the time!  “What is Brainspotting?”  Most people have never heard of it, but they’ve seen it on our website!  If you’re curious to learn more, I encourage you to check out this informative podcast interview with LifeSpring Founder, Melissa Wesner, LCPC. Melissa is a Certified Brainspotter and Brainspotting Consultant who loves sharing about Brainspotting. 

Read More
Anxiety, Burnout, Resources Melissa Wesner Anxiety, Burnout, Resources Melissa Wesner

How to Create a Helpful List of Mental Health Referrals for Your Employees

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. 

Read More
Anxiety, Burnout, Resources Melissa Wesner Anxiety, Burnout, Resources Melissa Wesner

Observations to Make Note of When Trying to Collaborate with Local Mental Health Practices to Support Your Employees’ Mental Wellbeing

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.

Read More
Anxiety, Burnout, Resources Melissa Wesner Anxiety, Burnout, Resources Melissa Wesner

Questions Companies Can Ask When Looking to Partner with Local Mental Health Practices to Support Their Employees’ Wellbeing

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. 

Read More
Brainspotting, Online Counseling, Resources Melissa Wesner Brainspotting, Online Counseling, Resources Melissa Wesner

Frequently Asked Questions About Brainspotting Intensives

In the therapy world, there are Intensives for EMDR, couples work, and other counseling modalities. Intensives involve completing hours of therapy in just a few days. Intensives are great for people who are not interested in (or able to) participate in weekly therapy. In these cases, people are looking to do extensive amounts of work in a short period of time.  Other people seek Intensives in response to a recent life event that they want to work through as quickly as possible. Learn more about Brainspotting Intensives and what you can expect.

Read More
Resources, Business Owners, Depression, COVID-19 Melissa Wesner Resources, Business Owners, Depression, COVID-19 Melissa Wesner

The Loneliness Epidemic: How Entrepreneurs Can Prioritize Relationships and Wellbeing

Much attention has been given to the health implications of loneliness over the past few years. We can understand how easy it would be for solopreneurs who work alone and/or in isolation to feel lonely and disconnected. On top of that, the pandemic has forced remote-capable entrepreneurs to work from home which only further contributed to increasingly high reports of loneliness and disconnection. All hope isn’t lost, however, there are plenty of ways that entrepreneurs can seek community and connection to find support and relationships that enhance well-being.

Read More