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.

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.

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.

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.

Who do you want to be? The question sounds large and intimidating because suddenly, you find yourself thinking of celebrities, role models, and superheroes who you would like to look in the mirror and see staring back at you. But, the question is not if you could be anyone, who would you be? It is, who do you want to be as yourself?

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. 

Our minds do so much for us every minute of every day. They are our internal hard drive, protector, and a never-ending storyteller. So, while our minds can be the number one helper in perceiving, interpreting, and engaging with the world, they can also be our number one bully when we perceive, interpret, and engage with our world through the lens of our less helpful thoughts.

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. 

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. 

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. 

Secondary trauma, otherwise known as vicarious trauma and second-hand PTSD, refers to a form of distress or trauma that's experienced indirectly by hearing details of or witnessing the aftermath of a traumatic experience by another person. Second hand trauma may be invisible, but its impact is real and far-reaching. 

If I were to ask you to name all of the things that were wrong with you, I would bet that you would have a fairly easy time rattling off an entire list of all of the negative thoughts you have about yourself.. But what if I asked you to name the things that are right with you? Would this list be just as easy to create? When we shift our focus to understanding and building upon our strengths and natural qualities, it can create a mindset of resiliency, positivity, and confidence that allows individuals to be the makers of their own change. It is for this reason that exploring your personal strengths in therapy may be the key to unlocking your full potential. 

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. 

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. 

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.

In the often tumultuous aftermath of sexual assault, survivors grapple with a myriad of emotions, legal complexities, and societal stigmatization. However, amidst this turmoil, sexual assault advocates emerge as beacons of hope and support, offering guidance, empowerment, and unwavering compassion to those in need.

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. 

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.