Sneak Peak into Building Resilience: Strengthening Your Emotional Core

Questions to Ask a Therapist During a Consultation

Tue, 07 Jan 2025 17:21:35 GMT

Preparing yourself to get the most out of the therapist consultation.

Deciding to begin psychotherapy requires a significant investment of time, money, and mental energy. Just the idea alone of finding the right one can feel daunting. While most therapists will offer a free, brief initial consultation by phone, online, or in person, the idea of being put on the spot and pressure of “finding the right fit” can seem overwhelming. A consultation with a therapist is the time to ask your questions so you can make a more informed decision about whether to begin therapy.

To get you started, it may be beneficial to go over several helpful questions you should ask yourself and be ready to ask a potential therapist before formally agreeing to begin treatment.

It is important to ask yourself these questions, as sharing the answers during a consultation may help the therapist also identify if they are a right fit for you in working toward your goals.

Questions to first ask yourself

What are your current feelings, symptoms, or problems you are experiencing? How long have you had them?

Briefly sharing how you feel and how you have been feeling may help the therapist understand where you are starting. It could be as simple as stating, “I have been feeling more anxious lately, I can’t sleep, and I keep having thoughts running through my mind all day. This has been happening for the past two months.”

How would you like to feel differently?

Sharing how you would like to feel different can help start to identify a goal or expectation for therapy. What would you like to see happen and how you would know therapy is working. If you don’t know the answer to this question, that’s ok, too, and also important to share.

What has your experience been with therapy?

What has your experience been in the past with therapy? Has it been useful to you? Knowing your background with therapy can allow the therapist to be mindful of certain practices or interventions to use, should you decide to work together.

You are encouraged to write your answers down, so that it is easier to share them during your consultation. Once you have reviewed your concerns and needs, you can also ask the therapist questions.

Questions to ask a therapist

Remember, asking questions can ensure that you find someone who's not only qualified but also aligns with your needs and goals. To help you get started, here is a list of questions you could ask a therapist during a consultation call. It may be helpful to write down the questions most important to you, in order of importance, to ensure you get your questions ask during the time allotted for the consultation.

How long have you been practicing?
How do you approach treatment? What clinical modality do you use?
How much experience do you have in treating my issues and concerns?
What are your policies around cancellations, insurance, and payments?
How often would you anticipate seeing me? For how long?
What is typical session like? How long are the sessions?
What kind of homework/reading do you give patients?
How do I prepare for my first session?
What if, after a couple of sessions, I decide it’s not a good fit?
Based on what you know about me so far, do you believe we’re a good fit? Why or why not?
What are some things I should know before working with you?

While this list is not all encompassing, I hope it is a helpful starting point to get you on your path. Knowing the right questions to ask a therapist during the initial consultation is an important part of your mental health journey. Just as you would ask several questions when purchasing a home or car, selecting a skilled therapist also requires getting enough information to make a good decision. Psychotherapy is effective in the hands of a competent therapist, so give yourself time to do a little research before embarking on this experience, because you are worth the investment.

As always, evolve into you.

Nicole

Top 5 Ways to Care for Your Mental Health While Wedding Planning

looka_production_119651530 (Nicole Podolak) — Fri, 23 Feb 2024 17:47:34 GMT

I see you, whirlwind romance planning, love filling, excitement flowing

wedding planner of a bride, you.

Well, I am seeing many of you! I am seeing bridal events, wedding planning, and love and celebrations flowing like champagne bubbles! While these huge life events are worth celebrating, this article will be addressing the side of wedding planning that is often not talked about.

Wedding planning can be stressful, overwhelming and worrisome. The joining of two families, individual expectations, and traditions can cause a weight of emotions on newlyweds and family. As a therapist, I can confirm the importance of prioritizing mental health, especially during significant life events, is vital.

So, to all of you beautiful brides, grand grooms, and their fantastic families that will be joining together with committed love, here are five essential tips to help everyone care for their own mental well-being as preparations for the big day continue:

1. Set Realistic Expectations:

One of the most significant sources of stress during wedding planning is often unrealistic expectations. It's essential to recognize that there is no such thing as perfect, and that’s not a bad thing. You are unique and original. Giving yourself (and others) grace during wedding preparations will set the emotional scene for the wedding, too. Identify what is important to you in this wedding, and lead with that. Ultimately, choosing this venue or that will not be as important as your relationships are. It’s natural to worry about decisions in the planning process, but too much can take away from your ultimate enjoyment. I often tell my clients to not focus on making the right decision, but make the decision right.

Understand that there may be bumps along the road, but what truly matters is celebrating your love with your partner and loved ones.

2. Practice Self-Care:

Amidst the chaos of wedding planning, which is truly a full-time job in itself, it's crucial to prioritize self-care. Make time for activities that nourish your mind, body, and soul. Whether it's ensuring a healthy sleep routine, practicing yoga, going for a walk in nature, or just stepping away from the planning for another activity, finding moments to recharge and rejuvenate should be scheduled into your routine. Schedule activities with your partner that aren’t focused on wedding planning to continue nurturing your already incredible relationship. Relationships grow, just as you do, and this chapter in your life is surrounded by big growth…nurture it.

Remember to eat well, exercise or move daily, and get enough sleep, as these are fundamental pillars of self-care that can significantly impact your mental well-being.

3. Communicate Openly:

Effective communication is key to managing stress and preventing misunderstandings during wedding planning. Be open and honest with your partner about your thoughts, feelings, and concerns regarding the wedding. Discuss your priorities, budget, and any potential conflicts that may arise.

Additionally, don't hesitate to communicate your needs and boundaries with family members, friends, and wedding vendors. Clear communication can help alleviate tension and ensure that everyone is on the same page. As families shift, I often suggest couples become spokespersons for their own extended family: a bride speaks to her parents and extended family when sharing decisions she and her groom have made… and the groom with his extended family. The goal is to help decrease any potential triangulation, avoid communication errors, and encourage the shift of husband and wife becoming their own primary family unit.

4. Delegate Tasks:

Easier said than done, yes, but very important. Trying to handle every aspect of wedding planning on your own can quickly become overwhelming. Delegate tasks to trusted friends, family members, or professional wedding planners to lighten your load. Identify specific areas where others can assist you, whether it's researching vendors, creating decorations, or managing RSVPs. Delegating tasks not only reduces stress, but also fosters a sense of teamwork and shared responsibility among your support network. You should be allowed to enjoy the planning process as well as the final big day event.

5. Seek Support:

Remember that you don't have to navigate wedding planning alone. Lean on your support system for emotional support and guidance throughout the process. Whether it's talking to a trusted friend, seeking advice from married couples, or attending premarital counseling sessions with your partner, seek out sources of support that resonate with you. Don't hesitate to seek professional help from a therapist if you're feeling overwhelmed, anxious, or depressed.

A therapist can provide you resolve core beliefs preventing you from being your authentic self, identify new perspectives, enhance your strategies to navigate issues, help you to become mindful and present so you can truly enjoy your big day, and support you to navigate the challenges of wedding planning and prioritize your mental health.

You already know...

While wedding planning can be a whirlwind of emotions, and it’s ok to not be ok, making mental health a priority along the way can truly enhance your overall wedding experience and future.

By setting realistic expectations, practicing self-care, communicating openly, delegating tasks, and seeking support, you can navigate the journey to your wedding day with greater ease and peace of mind. Remember that your wedding is just one day, but your mental health is invaluable and deserves your attention and care. Prioritizing your own care and needs shows others how you deserve to be cared for, too, and can set the theme for your newlywed bliss to come!

As a bonus, as you a badger bride or know one? Then you should be familiar with Badger Bride, showcasing all things Wisconsin to support your big day. Check them out or send someone you know a lovely gift to support local, show Wisconsin pride, and celebrate in another uniquely creative and fun way. Check them out by clicking here.

Congratulations on your upcoming nuptials, and may your wedding be a beautiful celebration of love and commitment.

Reminder:

I am a therapist, but not your therapist. This blog post is for informational purposes only and is not a substitute for professional therapy or counseling. If you are experiencing emotional distress, please reach out to a licensed therapist or mental health professional. If you wish to see me for therapy, reach out by clicking here to begin the process.

Navigating the Invisible Emotional Toll Men Experience: 5 Tips to Manage Stress

Tue, 09 Jan 2024 17:56:52 GMT

With the holiday season now behind us and entering into the new year, we are often left with the residual crumbs of joy, happiness, change and new beginnings. It is often romanticized and celebrated with family, love, growth and rebirth. While we often focus and (respectfully) acknowledge the emotional toll women experience during this time, it is important to recognize that men also experience an invisible emotional toll into the new year. From societal expectations to financial pressures, the holidays and new year can bring about stress and emotional strain that so often isn't talked about.

In this post, I will direct your attention to the invisible emotional toll men experience. I will provide five helpful tips to manage stress following the festive season.

In addition, I will be introducing you to the concept of MIMS: Make It Make Sense.

While we all can most likely understand the tips below, in order to figure out how to actually apply them we have to make it make sense. Let's ensure you have ways to use the information following this read.

The traditional male stereotype in several cultures includes ideas that men are expected to be assertive, ambitious, independent, self-reliant, in control, strong, and successful earners who have stable jobs and high-income security. These socialized ideals of masculinity motivate men to strive and live up to societal expectations to be strong (vs. weak), self-sufficient (vs. needing help), action-oriented (vs. emotional) and in control of their life (vs. lacking influence on their own life). This can reduce their capacity to acknowledge and recognize their own sadness and articulate those feelings to themselves (1) .

The state of a man's mental health can have severe consequences in all areas of his life including home life, work life and overall personal life. It impacts variables such as motivation, concentration, confidence and self-worth. It can appear to seep in gradually or present overwhelming at times. A man's ability to shift focus toward strengthening his mental health will enable opportunities for success and overall well-being.

If you want to successfully navigate the emotional toll and be mentally strong, here are some tips:

1. Acknowledge and Normalize Emotions:
Men can feel the societal pressure to always appear strong and unshaken, even during challenging times. It's pushed onto them from childhood, reinforces by family and friends and constantly reminded through our media. We know what it looks like. It's crucial to acknowledge and normalize your feelings of stress and emotional strain whenever it comes. Men can experience difficult feelings without acting them out: no one should have to repress their emotions.

NOTE: Remember, it's okay to experience a range of emotions, and reaching out for support when needed is a sign of strength, not weakness. Emotional intelligence is recognized as a strength because it is a strength. Modeling authenticity, in the moment, will not only support your emotional regulation and become easier with practice, but it will also allow others to be their authentic self around you.

MIMS: Speak it out loud. I’ll say it again. Speak it out loud . It gets easier with use. Practice speaking your feelings in the moment, just for no other purpose than to just describe and identify them. Just because you have a feeling does not mean you have to act on a feeling. An example of this would be, “I feel SO ANGRY right now. My face gets hot and my ears burn, too.” The only goal is to identify the current emotion and acknowledge how it feels and where it is in your body. Practice owning them. Emotions are messengers in your body, they are telling you something and are effective communicators. They are neither good nor bad, they just are emotions. It's what we do with our emotions that allow them to be perceived as good or bad. Emotions will come and go… and while we can’t control our emotions, we can control our behaviors.

2. Set Realistic Expectations

The new year can create immense pressure to meet unrealistic expectations. New Year goals can add yet another layer of expectations and pressure. Avoid falling into the trap of perfectionism. Set realistic expectations for yourself, your family, and your future. You and others are allowed to be human, which means allowing people the opportunity to make mistakes and practice without the additional pressure of perfectionism.

Understand that you are not required to provide a flawless experience and resolve every single problem a friend or family member presents to you. Often people are looking to solely be heard rather than resolved in their communication. Set realistic expectations by asking others, “are you looking for a solution or support?” before your next move. Their response will help guide realistic expectations and improve outcomes.

MIMS: When reality fails to meet our expectations, it's a good time to remember and follow the rule of 10. The rule of 10 is to allow 10 consecutive things to go wrong before "losing it" each day. Traffic backed up causing you late to work? That's one, let it slide. Kid forgot to do their chores and you caught them watching tv instead of picking up their room? That's two, let it slide. You'll still need to complete that late work commute and your child will still need to be redirected back to their messy room, but that can occur without getting dysregulated and you let your emotions slide. The goal is to let your emotions slide along when bad things happen, so that you do not slide into them and add any unnecessary emotional suffering.

3. Prioritize Self-Care:
Amidst the holiday hustle and bustle and then new year, it's essential to prioritize self-care. Take time for activities that nourish your well-being, whether it's going for a walk, engaging in a hobby, or simply taking a moment to breathe and rejuvenate. Remember, taking care of yourself enables you to better support and connect with your loved ones. Chronic stress not only causes an emotional toll, but impacts your entire physical and overall well-being. Studies have convincingly established that stressful experiences alter features of the immune response as well as confer vulnerability to adverse medical outcomes that are either mediated by or resisted by the immune system (2) .

MIMS : Small steps make lasting results. Do you even remember what you use to enjoy doing? What were your childhood passions and hobbies? Choosing one simple attainable action you can complete such as going to the sauna 1x per week or setting a bedtime schedule you can commit yourself to practicing. One small step will make it easier to follow and continue long term. Once you have a routine for a month, you can explore adding another to build upon. This will aide in burnout, emotional fatigue and increase your ability to handle the difficult stressful times.

4. Communicate Your Needs:
Open and honest communication is key to managing stress. Share your needs, concerns, and challenges with your loved ones. Discuss how you can collectively manage expectations and responsibilities to ensure that everyone feels supported and heard. Effective communication fosters understanding and can alleviate unnecessary stress. No one is a mind reader and we all have our own perceptions and cognitive bias's causing our own assumptions of the world. Tell people your needs so they they know them, especially your partner.

MIMS: Treat it as a business meeting. Once monthly, meet with your partner one on one with an agenda to identify, “what went well (include feelings), what was accomplished, what needs improvement (include stressors) and next month’s tasks and expectations.” This could be set up as a date night "business meeting" or at the kitchen table "board room." This allows you to align collaboratively together while communicating effectively to move forward. Remember, it’s both of you against the problem.

5. Reflect on Meaning and Gratitude:
If you want to make change and be mentally strong, you have to tell your brain what you want. We have to direct it toward happiness, gratitude and find meaning in the day to day. Cultivate gratitude by identifying and appreciating the things you cherish most in your life. This practice can bring about a shift in perspective, helping you focus on the true essence of the holiday season and fostering a sense of contentment. Remember, shifting focus toward the good things does not take away from everything else that is there nor does it make you a less effective leader. You are training your brain to strengthen it's ability to focus on what you want and where you want to go.

MIMS: Journal it. Every night before bed: document your highlight reel of the day. What went well, what is worth remembering, what made you smile or what lifted your spirits. Use this to reflect back on the day, remind yourself of meaningful moments and aide in restful sleep.

The invisible emotional toll that men experience, especially during the holiday season and into the new year, should not be overlooked. By acknowledging and normalizing your feelings, setting realistic expectations, prioritizing self-care, communicating your needs, and reflecting on meaning and gratitude, you can effectively manage stress during this time and increase mental strength. Remember, seeking support from loved ones and professionals is a sign of strength and can significantly contribute to a healthier and more joyful life.

Remember:

Navigating Holiday Stress in Motherhood: Tips from a Therapist

looka_production_119651530 (Nicole Podolak) — Wed, 20 Dec 2023 17:17:55 GMT

Right now, mothers everywhere are rushing around the city,

checking off lists, picking up last minute items, sending decorative cards and buying extra gifts... all while carrying the mental load of others. Having a dozen things to accomplish, feeling the pressure of societal expectations and smiling through it all. That's a lot.

-

In this post we discuss valuable tips on how to navigate the holiday season as a mother.

The holiday season is often portrayed as a magical, joyful time, filled with love, laughter, and togetherness. You gleefully take effortless family photos and share them with all of your family and friends to admire. At least that's the story we are sold. The reality is, the holiday season can bring forth a unique set of challenges, stress and expectations. Juggling the responsibilities of motherhood, expectations of extended family and coping with looming deadlines can create an overwhelming amount of stress.

You're not alone in this and below we explore 8 tips on how to navigate the maternal expectations and emotional toll this holiday season:

1. Managing Expectations:

Recognize that your experience of the holiday season as a mother may be different from others…and that is ok. You were raised with a long history of traditions, values and routines. Those routines don’t have to include the unconscious pressure of perfection or perceived expectations from others. Your table does not have to be decorated a certain way, the kids don’t have to eat a perfect meal and you aren’t required to serve your family exactly at the time you estimated. You can only do so much and are only responsible for your own behaviors. It's important to set realistic expectations for yourself, allowing room for self-compassion and flexibility. Remember, you are navigating an important role and it's okay to prioritize your own well-being. You deserve to enjoy this time, too.

Pro Tip: Ask yourself these questions to help outline and guide expectations:

What are my goals for this holiday gathering?
What do I want to receive (i.e.: joy, happiness, memories)?
What are two things, within my control, to help me achieve these things?

Write these out, identify a supportive person who would be authentically helpful in achieving these goals and share them to work together.

2. Communicate Openly:

Clear communication plays a vital role in managing holiday stress. Communicate your needs, boundaries, and limitations with your loved ones. Be open and honest about what you can handle, whether it's regarding the number of events you can attend or the level of involvement you can have during family gatherings. Asserting your needs and boundaries can help reduce stress and foster understanding.

Pro Tip : Talk with your partner or a natural support to identify and establish the minimum expectations for the holidays, which should include prioritizing your own joy. If you are hosting, you can make your own traditions and timetable. No one should demand you make a special dish with their (not so secret) secret recipe just because they made it that way years prior. Invite them to bring a dish to share if you like, but communicate what works best for you.

3. Prioritize Self-Care:
Taking care of yourself is crucial during the holiday season as a mother. Prioritize self-care even in the midst of the festivities. Take breaks when needed, practice relaxation techniques, engage in activities that bring you joy, and ensure you're getting enough rest, get some fresh air, get moving. Remember, your well-being directly impacts the well-being of you, others and the overall holiday experience.

Pro Tip: Do you have little ones? Remember you're modeling the behavior they will learn. If prioritizing self-care is difficult, try reminding yourself that your self-care behaviors are a reflection of how your children will prioritize themselves in the future, too. If you can’t do it for yourself, do it for them.

4. Set Boundaries:
Establishing healthy boundaries is essential in managing holiday responsibilities and stress. It's okay to say "no" to certain events or additional commitments if they feel overwhelming. Remember, no is a complete sentence. Don't hesitate to delegate tasks or ask for help when needed. If no one comes to help, then recognize that some things can be left undone. Learn to prioritize your own well-being and the needs of your immediate family, allowing yourself to create a balanced and manageable holiday season.

Pro Tip: Remind yourself that your value is not tied to your abilities in the kitchen, gift giving nor holiday hosting. Your value does not change. Just because you can do something doesn’t mean you should.

5. Create New Traditions:
You have the opportunity to start your own holiday traditions that align with your family's needs and values. Let go of the pressure to replicate past traditions and focus on creating meaningful experiences for you and your family. This might involve starting new rituals, such as a quiet family dinner or a cozy movie night at home. Embrace the freedom to make the holiday season your own.

Pro Tip: New Traditions create new memories and excitement. The pressures of years before are no longer and we are left with only possibilities. Make something up, make it your own and make it fun!

6. Practice Mindfulness:
Mindfulness can be a powerful tool in managing stress and promoting a sense of calm during the holiday season. Take moments throughout the day to pause, breathe, and connect with the present moment. Engaging in mindfulness practices, such as meditation or mindful walking, can help you stay grounded and navigate the holidays with greater ease.

Pro Tip: Learning butterfly tapping or other ways to move a sensation/emotion in the body can help when moments arise throughout the holiday. Speak with a skilled therapist to learn and practice mindfulness techniques that best serve you. Teaching them to your children can also be a useful exercise.

7. Seek Support:
Remember that you don't have to go through this alone. Reach out for support from your partner, family, or close friends. Share your feelings and concerns with those who you trust and who can offer encouragement and understanding. Consider joining a new mothers' support group or seeking professional help from a therapist.

Pro Tip: Support is vital and if you’re not seeking it just yet, one opportunity worth exploring is journaling. Journal your thoughts, feelings, worries, goals and values to help support yourself in the next steps. Once you’ve established some outline, perhaps revisiting partners, friends or family to support would be beneficial. If you’re still unable to access those supports, exploring local warm lines and peer support lines are great resources. NAMI Wisconsin has a list of resources by clicking here .

8. Embrace Imperfection:
Yes, you read that right! The holiday season can often amplify expectations of perfection. As a mother, it's important to embrace imperfection and let go of the need for everything to be flawless. Celebrate the small moments and focus on the joy and love that surround you and your loved ones.

Remember, the most precious gift you can give is a happy and present you.

Here's one last Pro Tip: The recommendations outlined above can apply to anyone, not just those who identify as mothers. The stress of the holiday season impacts us all. In our next blog post, I will explore additional perspectives, but for now remind yourself that if you're reading this you could probably try some of these tips.

Remember, this blog post is for informational purposes only and is not a substitute for professional help. If you're struggling with stress and mental health concerns, please reach out to a healthcare provider or mental health professional. You deserve wellness.

High Functioning Spotlight: Mothers Recovering from Birth Trauma

Tue, 28 Nov 2023 20:18:12 GMT

Addressing a very common and often unspoken experience had by one of the most high functioning, high achieving types of individuals we know.

Mothers and Perinatal (Birth) Trauma

How Accelerated Resolution Therapy might just be the best route to resolution and relief.

Perinatal trauma is used to describe the emotional and psychological distress experienced by individuals during pregnancy, childbirth and/or the postpartum period. It can manifest through feelings of fear, sadness, depression, anxiety, panic attacks or even post-traumatic stress disorder (PTSD). It can arise through subtle yet intrusive thoughts to large scale debilitating shifts in all parts of one's life. It can effect everyone differently and every experience is valid. It's often a confusing and overwhelming experience, but it does not have to be isolating. If you’re reading this, you’ve likely had the unfortunate experience of one or more of these symptoms. You are not alone and there is effective resolution.

In this blog post, we discuss a rapid way to recover from perinatal trauma and why I believe Accelerated Resolution Therapy is one of the most effective ways to gain resolution and find relief.

Recovering from perinatal trauma is crucial for the well-being of both the parent and the child. It begins with seeking professional help. A licensed mental health therapist who specializes in trauma can offer a safe space to process your emotions and provide appropriate therapeutic techniques. It was previously believed that cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR) were the most effective tools for addressing these and related symptoms. Accelerated Resolution Therapy (ART) is an evidence based therapy designed to help individuals process negative emotions, physical sensations and memories. It is an effective tool to resolve issues stemming from significant stressors, trauma, grief to other unresolved problems and experiences.

ART works directly to reprogram the way in which distressing memories and images are stored in the brain, so that they no longer trigger strong physical and emotional reactions. ART incorporates vagal nerve and body sensations for deeper integration, allowing long lasting results. This therapy has been bringing rapid results in a few sessions compared to traditional treatment methods. Clients often complete and recover from problems in as little as one to five sessions , and the effects are long lasting.

Let's explore some of the ways Accelerated Resolution Therapy provides recovery for perinatal trauma:

Traumatic Birth

A traumatic birth is not only life changing but its impact is truly unmeasurable…it can return over and over in the form of flashbacks, nightmares, intrusive thoughts or avoidance of reminders of your birth experience. It steals your birth story, your memories, and your ability to experience the full capacity of joy and happiness. Accelerated Resolution Therapy has been proven effective in resolving issues in as little as one to five sessions. The emotional triggers, reactions, and sensations connected with the memory of the traumatic birth can be erased and replaced. The facts of the memory remain and you own your story, but the pain and suffering associated with it do not have to linger. You do not have to continue reliving this pain.

Bonding with your Baby

Your ability to successfully remove negative sensations, reactions and emotions through ART will only allow you more opportunity for bonding with your baby. You’ll be able to be more present in your own body and fully attuned to your child’s needs. A mother's close contact with baby helps them regulate their body temperature, energy conservation, acid-base balance, adjustment of respiration, crying and nursing behavior ( 1 ). Your ability to resolve your own dysregulation and be in a parasympathetic nervous system state will also allow your baby to learn and grow in that way, too. Your baby learns from you: mind and body. Your experiences are completely valid and your struggles have been immense, and with ART you can finally put down the pain, pick up your baby, and walk into this next chapter.

Postpartum Healing

Pregnancy and childbirth is a complex biological event that affects the entire body. Childbirth puts immense stress and change on a mother's body, which can disrupt the many biological components once it reaches over a certain threshold, effectively disrupting the entire nervous system and others. Rapid recovery is vital to allow the body opportunity to naturally heal and with Accelerated Resolution Therapy we can finally offer just that.

Bonding with your Partner

Chances are that the experience of perinatal trauma will also seep into your relationships, specifically with your partner. When we are in a dysregulated state, it is difficult to fully identify your needs, express your feelings and communicate in general. It can impact intimacy with your partner more than expected with evolving roles into parenthood. Accelerated Resolution Therapy utilizes visualization techniques to target images and sensations in the body, allowing recovery to go beyond desensitization to positization. Relationships benefit because emotional blocks are removed and symptoms such as guilt are resolved. This resolve allows one to return to a regulated state. thus allowing connection with your partner and family to occur. When this happens, their presence and ability to help is easier to receive and welcome.

Childhood Memories

Becoming a mother is a humbling experience. It can also be very triggering in ways we do not expect. Unresolved childhood adverse experiences may creep into our unconscious now that we have this newfound identity and responsibility. This is where ART comes in, targeting those very specific memories, to resolve the deeply rooted beliefs that are hindering your full potential. It allows you to resolve your past, so you can be in your present for the future of you and your family.

The examples of how ART can effectively integrate recovery into a mother’s pregnancy, birth and postpartum experience are endless.

Let's acknowledge the obvious:

The immense expectations placed on a mother is unreasonable and yet ongoing...

There are no unified responses nor direct supports upon discharging (sometimes) hours to days after giving birth, no complimentary doctor or midwife home visits, no complimentary baby supplies and no mandated paid maternity leave. The unspoken pain and suffering should not be normalized as part of being a mother.

As a mental health therapist, I cannot directly change the lack of support given to mothers, but I can give recovery in the form of therapy and resources, so I will share one more significantly important resource that is making a difference on a larger scale: Moms Mental Health Initiative.

Moms Mental Health Initiative is a nonprofit organization dedicated to helping moms navigate perinatal mood and anxiety disorders by sharing information, connecting them to resources and providing peer-driven support. Myself and many other skilled, compassionate and effective providers are a part of this very important resource.

If you or someone you know is experiencing symptoms of anxiety and/or depression during pregnancy or after childbirth, you are not alone. Visit Moms Mental Health Initiative by clicking here for more information on provider resources, peer support, groups, and other means of support.

Rejuvenate Your Mind and Body: Top 5 Benefits of a Therapy Day Retreat

Fri, 20 Oct 2023 03:48:44 GMT

Imagine a day completely devoted to your entire well-being, away from the hustle and bustle of daily life.

Imagine it. Just one...one full day where you prioritize your mind and body to allow deep emotional and psychological healing. You have your very own clinical psychotherapist, with the sole purpose to guide and support you. Just you.

An intensive therapy day retreat provides an opportunity of intensive healing, reflection, and rejuvenation. In this blog post we will explore the top five benefits of a therapy day retreat, how it can be your fast track to mental wellness, and why you should be looking into this unique service available to you in Madison, Wisconsin.

A Break from Routine:
One of the key benefits of an intensive therapy day retreat is the chance to step away from your daily routine. By disconnecting from work, responsibilities, and technology, you create a dedicated space for introspection and self-care. This break allows you to gain perspective, reset your mind, and return with renewed energy and focus. Traditional therapy involves a 45-55 minute weekly routine appointment, supporting Freudian’s approach to allow analytic thinking, brief updates, and support therapists transitioning from one person to another. Intensive therapy retreats allow longer sessions where you can fully connect with yourself and delve deep into lasting changes of healing and growth. You don’t have to wait until next week's appointment or watch the clock for the hour to end: the day is entirely yours.
Deepening Self-Awareness:
The portal to every next level is through the parts of yourself that you avoid. In the tranquil setting of a therapy day retreat, you have the opportunity to dive deeper into self-awareness and self-growth. Through therapeutic activities, mindfulness exercises, and guided introspection, you can explore your thoughts, emotions, and patterns in a supportive environment. This increased self-awareness can lead to personal growth, improved decision-making, and enhanced relationships. You learn how to get out of your own way and you can fully appreciate all that you are.
Holistic healing of the Mind and Body:
Attending an intensive therapy day retreat brings the chance to fully detox from unwanted symptoms: mind and body. The Accelerated Intensive Retreat (AIR) in Madison, Wisconsin incorporates evidence-based therapy, provided by an experienced and licensed psychotherapist, into this wellness retreat for a truly holistic approach. Accelerated Resolution Therapy uses bilateral brain stimulation, eye movement and voluntary image replacement to change the way the brain stores distressing images and sensations. Rewiring the neural pathways and the brain’s default response to stress allows you to quite literally recircuit your brain. Following your resolution in this intensive therapy session, you proceed to experience a full body detoxing through the sauna and spa, allowing you to experience true holistic healing.
Learning New Coping Strategies:
Therapy day retreats often include reflection and discussions facilitated by experienced therapists. These activities provide a platform to learn new coping strategies, stress management techniques, and self-care practices. Equipped with these tools, you can navigate challenges and improve your overall well-being long after the retreat concludes. You leave this retreat after a day, but the changes and skills attained live on within you.
Indulging in Self-Care:
Above all, a therapy day retreat is an act of self-care. It offers an opportunity to prioritize your well-being and give yourself permission to focus on your mental health. Whether it's through therapeutic sessions, nature walks, meditation, spa experiences or creative activities, a retreat allows you to indulge in nourishing experiences that promote relaxation, rejuvenation, and self-reflection. Investing in yourself is an investment reflected in every relationship and person you come in contact with…everyone benefits.

A therapy day retreat can be a transformative experience, providing a much-needed break from daily life, getting to the root of a problem and resolving chronic stress or worry, fostering self-awareness, creating connections, and equipping you with valuable coping strategies. By investing in your mental well-being through a retreat, you are prioritizing self-care and taking a significant step towards personal growth and lasting change.

If you're considering a therapy day retreat in Madison, Wisconsin, EVO Counseling is here to guide and support you along your journey of emotional well-being. Accelerated Intensive Retreats provide a significant experience and an investment into the very best: you.

Remember, self-care is a lifelong commitment, and a therapy day retreat can be a meaningful and rejuvenating part of that journey. If you are interested in reading more about this opportunity, click here. If you are ready to take the next steps and learn more, contact Nicole at EVO Counseling by clicking here . I can't wait to hear from you.

Evolve into you.

Best,

Nicole

Embracing the Light Within: Understanding and Overcoming Seasonal Affective Disorder

looka_production_119651530 (Nicole Podolak) — Tue, 19 Sep 2023 17:03:07 GMT

The Greek philosopher Heraclitus said that, “change is the only constant in life.” It means that the world is always changing and so are people. Not only is change always happening, but it is also unavoidable. So, what do we do when our mood changes with it?

Welcome, dear readers, to a worthwhile guide on Seasonal Affective Disorder (SAD).

As the seasons change and the sunlight dims, many individuals find themselves facing the grips of this condition, which affects millions of adults worldwide. If you find yourself feeling down, dragging through the day, or craving carbs and solitude, you might be among the millions struggling with this seasonal mood disorder. Whether you have experienced symptoms yourself or know someone who has, understanding and addressing this challenge is essential for regaining control over your emotional well-being. Symptoms can weave their way into our home and work life, so it’s important to address them head on.

Together, we will shine a light on this disorder and learn how to embrace our inner strength to overcome it. I welcome you to explore tips and tricks below, that you can use to help address this very unwanted guest. Be sure to stay until the end, as I have BONUS material that may provide the greatest relief. It is worth checking out!

Embrace the Power of Light:

When the sun goes down early and the sky turns grey, it's easy to feel down in the dumps. There is a scientific reason behind this – lack of sunlight can trigger changes in your brain that affect your mood, sleep, and appetite. One effective way to counteract this is to increase your exposure to artificial light. Many people report benefits in using a light therapy box or bright light lamp for at least 30 minutes a day. If you work in a gloomy office, ask your employer about getting some full-spectrum lighting installed. Even small changes like opening your blinds or going for a walk during daylight hours can make notable differences.

Pro Parent Tip : I have found that turning these lights on in a child’s bedroom at least 30 minutes prior to their scheduled “wake” time, can make morning routine easier and more enjoyable.

Get Physical:

Exercise is one of the best things you can do to fend off SAD. Not only does it release mood-boosting endorphins, but it also helps regulate your sleep and appetite. Depressive symptoms often manifest physically by disturbed sleep, reduced energy, changes in appetite, body aches and increased pain perception. Studies have shown that movement helps in different ways and is proven effective at alleviating symptoms. If the skiing and snowboarding winter activities aren’t your jam, there are tons of winter indoor and outdoor activities to keep you active (stay tuned until the end for the best one yet!).

Pro Tip: Get others to hold you accountable by teaming up with others or asking theme to check in on your exercise routine. Remember, anything worth doing is worth doing for 15 minutes. If you need: Get out, set a timer, and start small.

Eat Happy Foods:

When you're feeling low, it's tempting to reach for comfort foods like pizza, mac and cheese, or ice cream. Unfortunately, those foods can actually make things worse (I’m talking about you, cheese curds). High-carb, high-fat foods can disrupt your blood sugar levels and lead to crashes and cravings. Instead, focus on nourishing foods that will help you feel full and satisfied. Knowing what foods feel your body and why can make a huge difference on your emotional health and get you through these cold months. Foods rich in vitamin D (like salmon, eggs, and mushrooms) and omega-3 fatty acids (like walnuts, chia seeds, and flaxseed) are reported to help boost your mood and energy levels.

Pro Tip : A warm, hearty bowl of soup or chili on a cold day is an easy way to get in key nutrients your mind and body needs.

Connect with Others:

If you are experiencing more than “hibernation mode” during this time of year, know that you are not alone. One of the hardest things about SAD is feeling isolated and disconnected from others. Even if you're not in the mood for socializing, it's important to make an effort to connect. Making (and following through) a date with a friend for coffee or a movie, joining a winter activity league, or volunteering at a local charity. We are social creatures and thrive on social interactions. Make the effort to follow through with scheduled engagements, even if the motivation isn’t there. Many studies have now shown how satisfying relationships with others increase a person’s quality of life.

Two for One Tip: Engaging your family in these activities can also instill healthy values in your children in addition to getting the social connectedness.

There you have it– four simple but effective ways to address symptoms of SAD.

Now for the BONUS material!

Dr. Lacey Schmidt, well known Psychologist in the Madison, Wisconsin area for specializing in anxiety and depression, is offering a fantastic 6 week group to get you more strategies and increased skills to provide you with the ultimate tool kit to get through the winter months. This group is held during your daytime lunch hour, so you can get in, get connected, and get on with your life! For more information and to sign up to this exclusive group, click here .

For many of us, a combination of light, exercise, healthy eating, and social connection can go a long way toward improving our overall well-being. If you're feeling seriously depressed or unable to cope, it's important to seek professional help. To learn more about Seasonal Depression from a therapist who specializes in this subject, click here .

Is this the end of Therapy as we know it?

Fri, 01 Sep 2023 18:02:58 GMT

You are a professional and can handle it...until you can't.

It’s any other day and you are at the top of your game: you’re effective, you’re focused, and you make things happen.

In the midst of a day filled with back to back appointments you're on a roll, but then it happens…you feel the lingering presence of a shadow at your door. When you finally glance up, a manager approaches you with the all knowing, “I know you’re busy, but…” request of the day.

Something in you burns. A fire of anxiety and irritation races from the pit of your stomach to your face and your cheeks light up in a flushed red. Not only were you interrupted, but now you’re being challenged and questioned on your previous work and expertise.

Thoughts race through your mind, “Why does this always happen to me…how dare they,” and soon those evolve into the, “did I really miss something...are they double checking because they think I’m not good enough for this role?” You catch yourself just enough to respond to their query and they soon move on to their next doorway.

But you don’t move on, not really. They leave and you’re left with the residual ick, added stress, and questioning of your own self-worth and competency. Deep breaths and refocus allow you to avoid additional thoughts to this encounter, but by the end of the day, the emotional toll and doorway visits add up, resulting in them being displaced onto our family and friends whom we care for the most, or we isolate ourselves and the emotional toll and baggage weighs upon us until the next work day where it begins again.

No one understands the pressure you’re under nor do you have time to dedicate to address this. So, you handle this like everything else and continue onward.

Sound familiar?

It’s a common routine, cycle, and experience that happens with most professionals. It’s something we deal with and handle on a daily basis.

Because. We. Can.

You’re probably doing a great job at it, too...until you’re not.

You most likely won't see the connection, nor see it coming. It will seep out through small behavioral changes at first. It could be burnout or resentment toward colleagues, friends, or family. At some point, it has been avoided and “handled” so much that it becomes bigger than it ever thought possible and suddenly your life is not what it used to be, nor imagined it should be by now.

Sounds hopeless, right?

How would you feel if I said you could resolve these issues, those that have been with you for seemingly decades, in as little as one to five appointments.

Enter stage right: Accelerated Resolution Therapy (ART).

A revolutionary kind of therapy that reprograms the brain’s response to negative emotions, sensations, and intrusive memories. It is incredible. It is life changing. It has proven effectiveness in 1-5 sessions. It is the quickest trauma therapy available. You keep the facts, and lose the pain. It acknowledges and addresses the neurobiological components of bodily sensations, emotions, and memory (something I truly appreciate). As your brain processes with eye movements, you will naturally notice shifts in your thinking, in the way that you're responding, and then in the behaviors that show up in your life from that moment going forward.

This therapy is not widely explored in Wisconsin, yet, but has spread worldwide as the effective evidence-based treatment for addressing trauma, phobias, depression, grief, addiction, and anxiety.

I am a provider who practices what I preach, so I too have experienced this firsthand as a client and practitioner. ART will help you decrease unwanted bodily sensations resulting in you having radically different responses in your body to things that have been bothering you prior to an ART session. I have seen incredible results. People are stopping isolation and starting connections. They are connecting with people in the right places and responding to the world the way they want to, because things feel better and they are better. They are getting out of their own way and increasing their success at work and at home.

Who benefits?

You will see significant changes in a short amount of time, so this life changing therapy is ideal for people who don’t want to be in weekly therapy, or for those who have had something big happen and they want to shift the way they respond to a difficult situation in a short period of time.

If you are someone who might not have a lot of time in your schedule (dramatic pause and side eye…because we know that’s you) and/or you want to remove pain quickly, this is what you have been waiting for. All of those things you can handle, you can put down now with the help of ART therapy.

This is finally a therapy that can put me out of a job, and I’m here for it.

Will it put me out of a job? Probably not. We as adults carry and endure far too many stressors and pain throughout our lifetime. Will this finally be something that people can use and successfully move on with their lives? Absolutely.

What now?

Click here to learn more about ART from the founder herself, Laney Rosenzweig.

Click here to explore more about the evidence based results and studies.

If you don't have time for any of that and are ready to finally live a life deserving of you, click here to schedule next steps .

Not in Wisconsin, but want to find an ART therapist near you? I got you: click here for a full directory of providers.

Get on living your best live and evolve into you.

All the best,

Nicole

Imposter Syndrome: Is Everyone Faking it?

Tue, 22 Aug 2023 13:33:21 GMT

Whoa.

Look. At. You.

At this level of success, the consequences of slowing pace or making a mistake are clearly understood. No one understands the high stress and high pressure expectations better than you. Even so, in the midst of a busy day or at the tail end of a deadline, when everyone is looking to you for leadership, mentorship and answers… what makes you so qualified?

If that last sentence stirred something in you, keep reading…you’re in the right place.

In this very important post, we will begin exploring the imposter syndrome. It is a term widely used, but many aren’t familiar with its origin. Here, we will highlight what it looks like, why it happens and what to do next. In addition, you will notice links to resources sprinkled throughout for further insight. So, let’s get into it!

What is it?

The “imposter phenomenon” was first truly studied by Dr. Pauline Clance ( Clance, 1985 ). It was during these clinical observations that she identified individuals experiencing very specific symptoms of anxiety, self-doubt, fear of failure, and overall decreased quality of life. Symptoms surrounding the fear and worry of being “found out” as an intellectual fraud and imposter are often spurred by achievement related tasks or assignments. This initiates the cycle of anxious and fear related symptoms. When symptoms arise, people often implore maladaptive behaviors such as procrastination, over preparation, dismissal of positive feedback and the ultimate denial of one’s own success.

When maladaptive behaviors are used, our perspective of outcome shifts and our success and belief in self continues to be minimized and dismissed. This is is where we see a shift in perspective:

The procrastinator’s success is contrived through luck.
The over-preparer’s success is the result of hard work.
The minimizer will dismiss any acknowledgement because, “it’s really nothing, anyone could have done it.”

Relief following the conclusion of the project or task can be rewarding, but brief. Soon a new goal, another task or the next assignment is created and thus begins the ongoing cycle of self-doubt, fear and anxiety.

Why is this important?

I mposter syndrome is not the phenomenon of being humble nor does it ever truly benefit the individual. Research suggests over 70 percent of all adults experience imposter syndrome at some point . Imposter syndrome is widely experienced by men and women of all ages and all occupational and educational backgrounds. The maladaptive behaviors and internal dialogue of failure grows and strengthens with continued use. It can seep into all areas of life including one’s personal life and hobbies. The distress experienced within the imposter phenomenon cycle decreases quality of life and ultimately prohibits future success.

What do we do about it?

While imposter syndrome is not an official diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM), it is very real. It can limit a person’s potential, interfere with wellbeing, and be very difficult to overcome. The thought alone of initiating yet another task to address the very issue relating to tasks is overwhelming (see what I did, there?). When looking for a place to start, three strategies come to mind:

First, dive deeper into individual thought patterns. Exploring cognitive distortions allow us the opportunity to identify the very internal dialogue prohibiting us from growth, delve deeper into its meaning and allow the opportunity to consciously choose more realistic, better aligned thought patterns.

Secondly, figure out what success means to you. Increasing insight into one’s own beliefs of success can create a roadmap for change. Who first taught you its definition? What does it feel like? What should it feel like? When is success ok and when is it not? Click here for additional perspective into success.

Lastly, we mention one of the most challenging yet helpful strategies to overcome symptoms of imposter syndrome. Just. Sit. With. It. Leaning into the negative emotions without immediately implementing behaviors to cope with the feelings. It is here we must lean into the discomfort of our emotions without responding to them. Acknowledging the ongoing beliefs, thoughts and feelings in the moment. It is a skill to sit with an uncomfortable emotion without responding to it. By doing this, we can proceed to the next step of consciously choosing how to respond instead of continuing along the cycle of maladaptive behaviors.

Experiencing imposter syndrome is common, real and normal. These strategies and many others can be accomplished with the help of a skilled therapist. Remember, this content is strictly for informational purposes only and nothing can substitute for mental health care. This article barely touches the surface of all things imposter syndrome, but hopefully provides enough content to start the conversation. In the future, we will dive into more details and practical tips.

Interested in exploring more? Leave a comment below!

Unlocking Resilience

Tue, 15 Aug 2023 21:19:44 GMT

A Path to Emotional Strength and Well-being

Well hello, again!

Today, I am thrilled to share with you a brief post that explores essential topics of resilience and its profound impact on our overall well-being. Resilience is the key to navigating life's challenges with strength, tact and emotional balance. In this article, we will delve into five crucial aspects of resilience and provide practical strategies to help you unlock your resilience potential.

Understanding Resilience:

Resilience is not only about bouncing back in the face of adversity; it is a transformative process that empowers us to grow and thrive. By understanding what resilience truly means, you can begin to cultivate it within yourself.

Resilience is the process and result of successfully adapting to adverse life experiences. It is often the result of a combination of factors including internal predispositions and external adverse experiences. The increased ability to adapt to life's challenges and experiences is a crucial skill to a person’s increased wellbeing and growth.

Cultivating a Growth Mindset:

Developing a growth mindset is a powerful tool for building resilience. Creating a mindset shift involves embracing challenges to learn from, viewing setbacks as opportunities for growth, and fostering a positive outlook by consciously choosing where and what to focus your energy and time on. By adopting a growth mindset, you can navigate obstacles with perseverance and an unwavering belief in your ability to overcome them.

Remember, not all stress is harmful. The opportunities to address and manage stress allow us to build resilience and grow from our experiences. Over time, both our bodies and our brains begin to perceive these stressors as increasingly manageable and we can become better equipped to cope with life’s obstacles and hardships, both physically and mentally.

Building a Strong Support Network:

Having a strong support network is integral to resilience and well-being. Nurturing healthy relationships, seeking social support, and connecting with like-minded individuals who inspire and uplift you can actually help you improve your ability to cope with problems on your own by building your self-confidence and sense of autonomy.

It is important to note that a huge network of friends and family is not needed in order to benefit from the natural social support. Finding those authentic supportive individuals who uplift you are far more beneficial than having a group of acquaintances. We can often find these people through shared interests and activities. Surrounding yourself with a reliable support system is a key to building your own resilience.

Practicing Self-Care:

Self-care is not merely a buzzword but an essential component of resilience. Practicing self-care involves a holistic approach that impacts every part of your life. Learning and implementing techniques that can help you recharge, reduce stress, and build emotional strength will further increase your resiliency and overall well-being.

While we all need our overall physiological needs met, reflecting upon Maslow’s Hierarchy of Needs may help you get started and explore step by step what self-care needs you need to expand upon. Prioritizing your well-being through self-care is of utmost importance when fortifying your resilience.

Developing Coping Mechanisms:

Life often throws unexpected challenges our way, making effective coping mechanisms crucial for maintaining resilience. Somewhere, along the way, we may develop coping mechanisms and skills that no longer serve nor benefit us. Exploring various coping strategies and tools can help you navigate through difficult times. Learning practical techniques for managing stress and conflict, regulating emotions and gaining further insight into our own behavioral patterns are all beneficial in working toward your resiliency.

Bringing mindful breathwork into your daily life may be one easy way to develop effective coping strategies for stress and strengthen resilience. For those interested in learning more, this article through the Harvard Health Publishing provides some great guided examples: https://www.health.harvard.edu/mind-and-mood/breath-meditation-a-great-way-to-relieve-stress .

Remember, dear reader, resilience is a journey and it can be nurtured and strengthened over time. Experiencing setbacks or pausing any aspects discussed above is part of the process. We can pick up practices toward building our resilience at any time. It is never too late, you’re right where you need to be, and you can do this. I hope this post provides you with some inspiration and guidance towards your own emotional strength and well-being.

Do you have coping strategies that work best for you and want to share? Have follow-up questions or suggestions? Share in the comment section below and let's discuss.

Warm regards,

Nicole

EVO Counseling

Sneak Peak into Building Resilience: Strengthening Your Emotional Core

Mon, 07 Aug 2023 15:26:02 GMT

Hello again, dear readers,

I am delighted to present my next article, which delves into the topic of building resilience and strengthening your emotional core. Resilience is the process and result of successfully adapting to adverse life experiences. It is often the result of a combination of factors including internal predispositions and external adverse experiences. The increased ability to adapt to life's challenges and experiences is a crucial skill to a person’s increased wellbeing and growth.

In this next article, we will explore practical strategies and mindset shifts that can help you enhance your ability to overcome obstacles, manage stress, and maintain emotional balance. Here's a sneak peek into what you can expect to find:

Understanding resilience: We will begin by discussing what resilience is and why it is important for our overall well-being. I will share insights into the science behind resilience and how it impacts our mental health.
Cultivating a growth mindset: Developing a growth mindset is key to building resilience. We will explore how embracing challenges, viewing setbacks as learning opportunities, and fostering a positive outlook can contribute to your resilience journey.
Building a strong support network: Having a reliable support system can greatly enhance your resilience. We will delve into the importance of nurturing healthy relationships, seeking social support, and connecting with like-minded individuals who inspire and uplift you.
Practicing self-care: Self-care is not just a spa day nor a buzzword; it is an essential component of resilience. I will provide practical self-care techniques that can help you recharge, reduce stress, and build emotional strength.
Developing coping mechanisms: Life can throw unexpected curveballs, and having effective coping mechanisms is essential in maintaining resilience. We will explore vario us coping strategies and tools that can help you navigate through difficult times.

By the end of this article, I hope you will gain valuable insights and practical tips to strengthen your emotional core and foster resilience in your life. Remember, resilience is a skill that can be developed and nurtured over time, and I am here to support you in your journey towards emotional well-being.

Stay tuned for the upcoming article, and as always, please feel free to share your thoughts, questions, and suggestions in the comments section below.

Warm regards,
Nicole

Welcome to my Blog: The Journey Towards Thriving Emotionally and Enhancing Every Part of You.

Tue, 01 Aug 2023 12:57:40 GMT

Hello readers,

I am thrilled to be writing my first blog post, as a psychotherapist, embarking on a journey to help you achieve emotional well-being. My name is Nicole and I am passionate about supporting individuals in their quest for mental health and happiness. My ultimate goal is to help you figure out ways to incorporate effective self-care, find fulfillment, experience contentment and attain that ever so elusive work-life balance.

Throughout this blog, I aim to provide you with insights, advice, and techniques to navigate the complexities of your inner world. Together, we will explore various topics related to emotional well-being, personal growth, and mental health. I truly believe that everyone deserves to live a fulfilling and balanced life, free from the burdens that often weigh us down.

About Me

Allow me to share a little bit about myself. I have over 15 years of experience working in the mental health and human service field, assisting people from diverse backgrounds with various needs and partnering with them in growing through their own unique struggles. I have experience working in roles of leadership, clinical, independent and collaborative roles within a variety of areas including hospitals, clinics, nursing homes, courtrooms and county human services. Witnessing the transformation and resilience of my clients has motivated me to extend my reach and provide guidance to a wider audience.

My approach to therapy is rooted in empathy, compassion, and a deep understanding of human nature. I believe that we all have the capacity to heal, grow and flourish regardless of our past experiences or current circumstances. Through this blog, I hope to create a safe and empowering space for you to explore and honor your feelings, reframe your thoughts, and cultivate the emotional well-being that you deserve.

What to Expect

In the upcoming blog posts, you can expect to find:

Practical tips for managing stress and anxiety
Insightful advice on building healthy relationships
Techniques for enhancing self-esteem and self-compassion
Strategies for coping with challenging emotions and imposter syndrome
Explorations of various therapy modalities and their benefits
Personal stories and case studies to inspire and empower
Q&A sessions where I address your specific questions and concerns

I encourage you to leave your comments, suggestions, and questions, as they provide valuable inspiration for future articles. My only disclaimer is that the information and resources contained on this blog and its associated website and social media accounts are for informational purposes only and are not intended to serve as or be a substitute for professional psychological, psychiatric or medical advice, diagnosis, or treatment. The use of this blog does not imply nor establish any type of therapist-client relationship. To consult on potential client-therapist partnerships, click here .

Let's Begin the Journey

A big part of personal growth is stepping blindly into the unknown. Life is a continuous journey of growth, development and self-discovery. Together, let's embark on this adventure towards thriving emotionally and enhancing every part of you. I am honored to play a part in your world and look forward to supporting you to evolve every step of the way.

Warm regards,
Nicole

Sneak Peak into Building Resilience: Strengthening Your Emotional Core

Questions to Ask a Therapist During a Consultation

﻿ Preparing yourself to get the most out of the therapist consultation.

Top 5 Ways to Care for Your Mental Health While Wedding Planning

I see you, whirlwind romance planning, love filling, excitement flowing

wedding planner of a bride, you.

Well, I am seeing many of you! I am seeing bridal events, wedding planning, and love and celebrations flowing like champagne bubbles! While these huge life events are worth celebrating, this article will be addressing the side of wedding planning that is often not talked about.

Navigating the Invisible Emotional Toll Men Experience: 5 Tips to Manage Stress

If you want to successfully navigate the emotional toll and be mentally strong, here are some tips:

Navigating Holiday Stress in Motherhood: Tips from a Therapist

Right now, mothers everywhere are rushing around the city,

checking off lists, picking up last minute items, sending decorative cards and buying extra gifts... all while carrying the mental load of others. Having a dozen things to accomplish, feeling the pressure of societal expectations and smiling through it all. That's a lot.

-

In this post we discuss valuable tips on how to navigate the holiday season as a mother.

High Functioning Spotlight: Mothers Recovering from Birth Trauma

Rejuvenate Your Mind and Body: Top 5 Benefits of a Therapy Day Retreat

Imagine a day completely devoted to your entire well-being, away from the hustle and bustle of daily life.

Embracing the Light Within: Understanding and Overcoming Seasonal Affective Disorder

The Greek philosopher Heraclitus said that, “change is the only constant in life.” It means that the world is always changing and so are people. Not only is change always happening, but it is also unavoidable. So, what do we do when our mood changes with it?

Is this the end of Therapy as we know it?

You are a professional and can handle it...until you can't.

Imposter Syndrome: Is Everyone Faking it?

Unlocking Resilience

A Path to Emotional Strength and Well-being

Understanding Resilience:

Cultivating a Growth Mindset:

Building a Strong Support Network:

Practicing Self-Care:

Developing Coping Mechanisms:

Sneak Peak into Building Resilience: Strengthening Your Emotional Core

Welcome to my Blog: The Journey Towards Thriving Emotionally and Enhancing Every Part of You.

About Me

What to Expect

Let's Begin the Journey

Preparing yourself to get the most out of the therapist consultation.