Hi there,

​Anxiety is an uncomfortable feeling. From an evolutionary perspective, it can serve as a warning sign for situations that are triggering and/or dangerous. Anxiety, though, when well managed, can actually be good for you. To no surprise, too much of anything is no good, however, the right amount helps keep you alert, aware, and on your game.  

There is an optimal amount of anxiety which actually contributes to good performance.  Think back to the last time you gave a presentation or performed in front of a large group of people. Odds are you were mildly anxious- hopefully. That is a good thing. This is especially true for athletes. Being mildly anxious can elevate your performance by maintaining an optimal state of arousal.

So the next time you feel anxious embrace it and stay in the present. It is useful to feel anxious because it allows you the opportunity to be in tune with your physiological sensations and your thoughts!  Think of the mind-body connection.  So if you feel a wave of anxiety before your next big event, remember it can be a good thing!

Dr. S

​

Hi there,

Do you know what grit is?
Definition of Grit: courage and resolve; strength of character.

So do you have it?

If not, how do you develop it?

1. Practice what you are passionate about.​
2. Be consistent at it.
3. Develop strong problem-solving skills.
4. Think of alternative solutions or ways to address potential setbacks.
5. Persist when faced with obstacles.

It is not about succeeding at things but rather your perseverance in the face of failures!

Dr. S

Hi there,

Self-care is basically just that---taking care of yourself especially during times at which you feel vulnerable to stress, anxiety, and/or depression. Carving out time for yourself is key to good mental health and overall well-being. If you don't self-care, then try incorporating one of these ten into your weekly schedule!

1. Go for a 20 minute walk
2. Read a favorite book
3. Aromatherapy
4. Call a friend
5. Play light music
6. Meditate
7. Journal about something for which you are grateful
8. Sit outside and appreciate nature
9. Get a foot massage
10. Exercise

​Dr. S

Hi there,

Goals are set to be met, modified, and at times challenged. One of the things that I do at the outset of treatment is discuss what goals clients have in mind for therapy. It is good to ask, "What do you like to see happen or accomplish as a result of therapy?" Sometimes I even ask specifically, "What are your 30, 60, and 90 day goals from now?"

Why is goal-setting important?

• It is important to have a purpose in therapy. Not every session is aimed at symptom relief or goal attainment, however, there should be a trajectory in mind in terms of therapy progress.
• It is important so that both therapist and client approach therapy in a collaborative fashion.
• Setting goals in line with your treatment increases the likelihood of follow through and active participation.

Whether it is symptom relief, increasing socialization, participating in activities, or improving mood--goal setting with your therapist is an important part of the collaborative work you will be doing! It is important to set goals that are realistic, feasible and compatible with your expectations for treatment.

Dr. S

Hi there,

Depression and anxiety are common co-occurring disorders.  At one time or another the likelihood that you or someone you know will have experienced depression and/or anxiety are high.  While depression is a mental disorder, it is important to recognize that it has physical symptoms.  Four major criteria are physical symptoms.  

Here are the criteria from the DSM-5:

1. depressed mood
2. little interest in activities you once enjoyed
3. weight gain/loss
4. insomnia/hypersomnia
5. restlessness
6. loss of energy
7. feeling worthless
8. inability to concentrate
9. suicidal ideation

Some individuals experience physical symptoms much more so than the emotional symptoms such as feelings of worthlessness or sadness.  It is important to take into account the likelihood someone could be depressed if they are presenting with many physical symptoms (of course having made sure medical causes have been ruled out).  This is especially important when treating clients from different cultural backgrounds who may be more readily inclined to endorse physical rather than emotional symptoms.  Ask when their last physical was and any prior pertinent medical history before making your differential diagnosis!

Dr. S

Hi there,

One thing I am frequently asked by my clients is my own experience with therapy.  In the clinical setting, we refer to opening up to our clients as self-disclosure.  Self-disclosure is something that can make or break the client-therapist relationship.  Which brings up another point...do you see those who seek services from you as clients or patients?  It is important that we address and acknowledge our own perceptions of those to whom we are providing services.  A whole other topic altogether that can be explored in therapy!

Self-disclosure can be a great tool and important therapeutic skill in certain situations.  So the simple answer is yes-you should.  Why?  It creates the opportunity to have a discussion about the role(s) of client/therapist and share common ground if you have a personal experience with it.  If you have not, odds are you know someone who has been to therapy. It is still a great time to discuss a positive interaction or success story with therapy.  It is not something therapists should feel uncomfortable discussing so do not shy away from the conversation.  

Just like my motto with anxiety--a little bit of self-disclosure is good, a lot is not so good!

​Dr. S

Hi there.

The most common thing I here when I suggest deep breathing for anxiety is "That doesn't work for me." Here are some common things you might misunderstand or be doing wrong that makes it ineffective:

• Assuming that all it takes is one time for it to work.
• Giving up when you have distracting or anxious thoughts while you do it.
• Not taking into consideration your surroundings.
• Breathing incorrectly.

​
So here is what you should be doing:

• Practice it twice a day for ten minutes for at least 2 weeks.
• Accept that you will have thoughts that are distracting but refocus your attention to your breath and the relaxed state you are in/aim to be in.
• Practice your breathing in a quiet environment away from external distractions.
• Breathe in through your nose, holding it for a few seconds, then a deep exhale through your mouth, keeping your shoulders down and a relaxed posture throughout.

The goal of deep breathing is to address the physiological reaction to anxiety and accustom yourself to the state of feeling relaxed. Once your body knows what it feels like to be relaxed and how to achieve it, you can enact it as one of the tools in your coping skill set! It is quite effective, accessible and easy to learn!

Dr. S

Hi there,

Perhaps the most common recommendation I make in practice-whether the primary issue be anxiety, depression, or both- is activity.  Inactivity breeds anxiousness and depressed mood.  Newton said it best, "An object at rest stays at rest.".  When we feel anxious or depressed we don't feel like doing much of anything and not doing much of anything can lead to greater anxiety and depression-somewhat of a catch 22.  Activity is important in the reinforcing cycle of behavioral activation which illustrates that activity scheduling and productivity/mastery can have a profound effect on how we feel.  Put simply it states that when we are active, feel productive, or like we mastered something we are more likely to feel better emotionally and likewise when we feel better emotionally we are more likely to take on activities and do things we like .... or things we previously enjoyed but lost interest in.  Besides the physiological component activity precipitates-like the rush of endorphins or the activation of some very important neurotransmitters- it helps psychologically by focusing your attention on something other than how you feel.  

​For instance:

1. Relaxation exercises like deep breathing help you concentrate on centering your breath on the present moment rather than thinking about how anxious you feel. 
2. Doing something productive helps you feel mastery or a sense of  accomplishment-the opposite of how you feel when anxious or depressed.
3. Engaging in an activity you enjoy reinforces positive mood and can be a distraction from unpleasant thoughts.  

Dr. S

​

Hi there,

Let’s face it--we can all use a dose of inspiration from time to time.  Looking at something aesthetically pleasing or reading something motivating can put a smile on our faces.  It can also light up the serotonin areas of our brains which plays a major role in our mood.  Keeping an inspiration portfolio is something I do routinely.  It can be challenging to remain motivated and inspired which is why focusing on the good like keeping an inspiration portfolio is particularly therapeutic.  So what should go in your portfolio?  Here are some suggestions.

First I compiled articles that focused on success.  Specifically those that shared advice on how to be successful at work and life.  Next I started writing down quotes or sayings that I found to be motivating.  These have come from a variety of sources like books I have read, magazines, the Bible, or advice people have shared.  Lastly, keep adding to it, put them in some sheet protectors and a binder and you’re all set!

On days where you feel particularly unmotivated, break it out and have a glance at it!
 
Dr. S