Category: Holistic Mental Health (Page 1 of 2)

Jennifer Sierra, LMHC Now Accepting New Clients, Holistic Mental HEalth Counseling

Anxiety Therapy in Orlando: Now Accepting New Clients | HMH Counseling

April 11 • Written by Jennifer Sierra, LMHC

Nurturing Mind, Body, and Spirit for Whole Person Healing

Hello and welcome to Holistic Mental Health Counseling! I’m Jennifer Sierra, a licensed mental health therapist and founder of Holistic Mental Health Counseling. I started my private practice with a mission to provide personalized, whole-person care that nurtures the mind, body, and spirit.

Are you feeling overwhelmed by life’s challenges or searching for a more comprehensive approach to your mental health? My passion lies in integrative mental health, where traditional talk therapy intersects evidence-based holistic interventions to support healing and lasting changes. Today, I’m excited to announce that I am now accepting new clients.

What Makes My Boutique Practice Unique

What I love most about having my own private practice is the opportunity to provide exceptional care that goes beyond addressing just symptoms. By working with a select number of clients, I’m able to devote my full attention to each individual’s healing journey.

Here’s what sets my practice apart:

🍃 Thoughtful support when you need it most, even between sessions
🍃 Guidance through the complexities of healthcare and insurance
🍃 Referrals to trusted community providers including nutrition and integrative health
🍃 Tailored resources like journal prompts, articles, and tools
🍃 Drawing on 20 years of experience to guide others on their healing journey through holistic care

My Journey to Holistic Therapy

From a young age, I was drawn to people’s stories — how their experiences shaped not only their struggles but also their strengths. That curiosity together with deep compassion for others and wanting to make a difference in others’ lives, led me to become a Licensed Mental Health Counselor.

While working with college students during the pandemic, I witnessed the deep need for high-quality, holistic mental health care. The pandemic magnified struggles with anxiety, isolation, and burnout and the limitations of traditional therapy approaches. This realization motivated me to pursue certification in integrative mental health, bringing together:

Mind-body integration and spiritual care
Healthy lifestyle practices including self-care and nutrition
Breathwork and stress-reduction techniques
Nature therapy

A Whole-Person Approach to Healing

At Holistic Mental Health Counseling, healing is about more than symptom relief; it’s about transformative growth. My approach starts with the belief that no two healing journeys are the same. I take time to truly listen—not just to your struggles, but to your aspirations and what makes you unique.

Together, we’ll make sense of it all so you can find clarity and rediscover calm and connection.

Do you find yourself:

Prioritizing others at the expense of your own needs?
Feeling constantly anxious or physically tense?
Avoiding new experiences out of fear?
Facing relationship anxiety stemming from your past?

Whatever your unique challenges, we’ll co-create a roadmap to wellness that empowers you to step into the best version of yourself. If you’re navigating anxiety, life transitions, or seeking support in any of the following areas, I’d be honored to walk alongside you on your path to holistic healing.

Areas of Specialty

Anxiety and stress management
Life transitions and personal growth
ADHD management and support
Trauma-informed care
Women’s mental health & Wellness
Young adult challenges
Faith based counseling

Client Success

What I love most about my work is seeing how clients transform and recognize their inner strength. Many clients share that they look forward to our “talks”, and the personalized support they receive. Our conversations will be curious, avoiding assumptions and one-size-fits all treatments.

Here are some remarks I often hear from clients (shared with confidentiality in mind):

“I feel more equipped and empowered to handle life’s challenges.”

“I am now able to decompress and self-soothe with self-compassion.”

“I like the journal prompts and structure of the sessions; it’s not just about venting like with other therapists. I am actually working towards a structured goal.”

I am honored to build these connections and celebrate the unique strengths of everyone I work with.

Ready to Begin Your Healing Journey?

I’m excited to welcome new clients to my practice! Whether you’re seeking help for the first time or looking for an approach that is tailored to you, I’m here to support you. Together, we’ll create a space for healing, growth, and connection.

BOOK A FREE CONSULTATION →

Take the first step by booking a free 15-minute consultation where we’ll explore whether we’re a good fit. You can also contact me directly with any questions

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Thank you so much for stopping by. I can’t wait to help you discover your unique path to wellness. Together, we’ll create the balance, purpose, and well-being you deserve.

With Gratitude,

Jennifer Sierra

Certified Integrative Mental Health | Owner of Private Practice Holistic Mental Health Counseling | Guide clients to find calm & strengthen relationships through traditional talk therapy & holistic interventions

About Jennifer Sierra

Jennifer is an Orlando-based therapist specializing in anxiety and life transitions through compassionate, creative approaches. As a Licensed Mental Health Counselor and Certified Integrative Mental Health professional with 20 years of experience, Jennifer thoughtfully balances traditional talk therapy with holistic interventions to help clients find calm and strengthen relationships. Beyond her private practice, Holistic Mental Health Counseling, Jennifer maintains a heart for community involvement and mental health awareness through volunteer work, workshops, and speaking engagements. To learn more about one-on-one therapy services or professional events, you can contact Jennifer here.

Disclaimer: The content provided on this blog is for informational purposes only and is not intended to serve as professional advice, diagnosis, or treatment. The information shared is based on our understanding and interpretation of various mental health topics. It is important to recognize the complexity of mental health issues, and the advice provided here may not address the specific needs of every reader. The content on this blog should not be considered a substitute for professional advice from a qualified mental health professional. Always seek the advice of a licensed therapist or other qualified mental health provider with any questions or concerns you may have regarding your mental health or well-being.

Holistic Equine Retreat: HMH Counseling's Approach to Strengthening Mother-Daughter Bonds

Reconnecting in Nature: Reflections on the Wild Harmony Mother-Daughter Equine Retreat

March 12 • Written by Jennifer Sierra

The morning sun cast its gentle light across the very special First Nature Ranch on March 2, 2025, and I couldn’t help but feel a surge of excitement. This beautiful setting where I volunteer has become my peaceful sanctuary, and the time had finally arrived—our Wild Harmony Mother Daughter Retreat with Horses was about to begin. The sky was a perfect clear blue, remarkably cloudless and promised a perfect day for our retreat.

As co-facilitator for this retreat, I watched with anticipation as mothers and daughters of all ages arrived, some with eager smiles, others with hesitant glances, and as a therapist, I was even more excited about sharing my holistic approach to strengthening their bond, fostering open communication, and creating a space for healing and connection through mindful practices and meaningful conversations. Little did any of us know just how transformative the day would become.

The Sharing Circle: A unique Contribution by Holistic Mental Health Counseling

As part of Holistic Mental Health Counseling’s creative approach, the sharing circle was specifically tailored to create a safe, engaging space for mothers and daughters of all ages and backgrounds. Through interactive activities, the circle promoted reflection, self-awareness, and relational growth—mirroring the work I do daily, where creating safe spaces and using creative interventions lead to lasting change.

We began by exploring how horses teach us about authentic communication, including body language, nonverbal cues, listening without judgment, creating safe spaces, and speaking from the heart. Activities were carefully tailored to each participant’s developmental stage while building skills in active listening, empathy, and emotional intelligence.

The Unexpected Awakening

The retreat’s success was evident in the laughter echoing across the ranch, the love expressed in deeper ways, the joy visible on every face, and the meaningful connections strengthened throughout the day. What struck me most was the gradual transformation. Participants who arrived uncertain or disconnected engaged with genuine ease by lunchtime. The ranch’s serenity visibly settled in as groups completed their agenda free mindful nature walks.

During the horse experience, initial fear gave way to fascination. “I never realized how peaceful they could be,” one woman remarked. Under Dr. Kerul Kassel’s guidance, participants discovered unexpected insights about themselves through these gentle creatures.

Our sharing circle brimmed with laughter, gratitude, and occasional tears of joy. Many voiced plans to change their digital habits, while others expressed newfound appreciation for nature—despite a few harmless snakes seen along the way! They reflected on lessons from the “wise herd” and the digital wellbeing segment and what they would take home.

As I facilitated the nature scavenger hunt, I was moved by how curious and wise the youngest daughters were—and how pleasantly surprised the mothers appeared, as if seeing their children through fresh eyes, without the usual distractions of daily life.

Unlike the pressure-filled activities that often dominate our lives, this hunt wasn’t about winning or being the best. It was about connecting and exploring with wonder. Given these parameters, the young ones surprised us all with their wise observations and limitless curiosity. One girl meticulously noted all the different kinds of dragonflies she found—some with blue wings, others with iridescent ones. Another young participant was disappointed she couldn’t find a ladybug on the hunt, and just as we closed our sharing circle with a moment of gratitude, one landed right by her hand. The ladybug had found her on that special day, a moment of wonder that brought tears to her mother’s eyes.

Nature became our greatest teacher that day. Horses showed us the art of non-verbal communication. Open spaces invited expansive thinking. As the day progressed, participants began to express how “free” they felt. They paused to listen to the wind rustling through the trees and began to notice on a deeper level the profound wisdom within each other. As they departed, the change was clear: standing taller, making eye contact, laughing freely. Women from diverse backgrounds had found common ground, building a community that strengthened throughout the day.

Practical Takeaways for Meaningful Connection

As a holistic mental health therapist, I offer these insights:

Pause to Understand
- Create intentional moments of stillness
- Listen with your entire being to truly understand
- Practice curiosity over judgment
Digital Mindfulness
- Continue to notice and reevaluate how constant digital connectivity impacts your relationships
- Set boundaries with technology
- Designate device-free times
Embrace Vulnerability
- Create safe spaces for authentic sharing
- Communicate honestly with an open heart
- Allow emotions to be witnessed, not fixed

This isn’t about perfect parenting or flawless communication. It’s about creating moments to simply be present. Whether it’s a ranch retreat or a walk at your local park, the opportunity for authentic communication and connection is always present.

Addressing the Mental Health Crisis: Creative Pathways to Wellness

This retreat embodied exactly why I founded Holistic Mental Health Counseling: to develop innovative, accessible mental health experiences that meet people where they are and create the healing spaces our community needs.

In today’s rapidly changing world, we’re facing unprecedented mental health challenges. Anxiety rates have climbed dramatically, with 43% of U.S. adults reporting increased anxiety in 2024—up from 37% in 2023 and 32% in 2022. Yet despite anxiety being highly treatable, only 1 in 4 individuals with anxiety disorders receive proper care. In 2023, the U.S. Surgeon General has declared loneliness a public health crisis. Our digital lifestyle, with adults spending over 7 hours daily on screens, further diminishes authentic connections and exposure to nature.

This is why creative whole-person experiences are vital—they create accessible pathways to mental wellness outside traditional clinical settings. With proper funding and community support, these therapeutic experiences—thoughtfully designed with input from mental health professionals and evidence based holistic interventions—can complement existing resources and reach diverse populations who might otherwise have limited access to mental health support.

Taking therapy beyond the traditional office setting allows for deeper, more authentic connections. Nature-based therapy offers unique opportunities for growth and healing that simply cannot be replicated within four walls. By bringing therapeutic concepts into natural environments and nurturing authentic human connection, we’re addressing these concerns at their roots: reconnecting people to themselves, to others, facilitated by the healing power of nature and relationships. This integrative approach is how we can begin to collectively heal our disconnected society.

A call to Connection

The Wild Harmony Mother Daughter Retreat with Horses demonstrated that in a world constantly pulling us apart, we have the power to come together. We, like horses, are social beings created to live in relationships starting from our mother’s womb. When we intentionally prioritize the time to pause and connect, we create opportunities to heal, grow, and thrive.

Gratitude to our Collaborators

This transformative day would not have been possible without the incredible collaboration of our dedicated team and supportive sponsors.

A special thank you to:

Kelly Daubach RD, Lead Facilitator and Event Organizer
Dr. Kerul Kassel, First Nature Foundation Founder and Co Facilitator
Michelle Natalya Moore, Digital Wellbeing Strategist & Advocate and Co Facilitator
First Nature Ranch– Dedicated staff and volunteers
First Nature Ranch Very Special Herd– Goldie, Tuck, Kody and Dakota, Buster and Max

We also extend our deepest gratitude to our sponsors for their generous contributions, presence and inspiring words shared over lunch.

Gold sponsor- The Poinsette Foundation, led by Mia Poinsette, whose vital work empowers children through education and access in Orange and Osceola Counties.

Lunch Sponsor – Kamila, Emy and Laiza of Let Us Claim.

About Jennifer Sierra

References:

American Psychiatric Association. (2024). American adults express increasing anxiousness in annual poll; stress and sleep are key factors. Retrieved from https://www.psychiatry.org/news-room/apa-blogs/american-adults-express-increasing-anxiousness-in-annual-poll

Murthy, V.H. (2023). Our epidemic of loneliness and isolation: The U.S. Surgeon General’s Advisory on the healing effects of social connection and community. U.S. Department of Health and Human Services. Retrieved from https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf

World Health Organization. (2023). Mental health: Strengthening our response. Retrieved from https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

Disclaimer:

Although deeply meaningful, community events and workshops offered by HMH Counseling are intended for educational and informational purposes and do not constitute therapy or establish a therapeutic relationship. The content provided on this blog is for informational purposes only and is not intended to serve as professional advice, diagnosis, or treatment. The information shared is based on our understanding and interpretation of various mental health topics. It is important to recognize the complexity of mental health issues, and the advice provided here may not address the specific needs of every reader. The content on this blog should not be considered a substitute for professional advice from a qualified mental health professional. Always seek the advice of a licensed therapist or other qualified mental health provider with any questions or concerns you may have regarding your mental health or well-being.

Inspired by Her: Interview Series by Jennifer Sierra, LMHC Holistic Mental Health Counseling.

Inspired by Her: Interview Series featuring Kelly Daubach, ACC, RD

February 5 • Written by: Jennifer Sierra

An Interview with Kelly Daubach, ACC, RD – Wellness Retreat Visionary & Professional Coach, Registered Dietitian

Bridging Healing and Community Through Wellness Retreats

At Holistic Mental Health Counseling, we believe in creative and holistic mental health interventions that focus on improved health for the mind body and spirit. We also encourage community involvement as part of a comprehensive treatment plan. We are committed to providing preventative and educational mental health support to our community.

This commitment led us to an exciting collaboration: the Wild Harmony Mother-Daughter Equine Retreat, happening March 2, 2025. We’ve joined forces with Kelly Daubach, lead facilitator and event organizer, along with Dr. Kerul Kassel of First Nature Foundation and Michelle Natalya Moore to bring this unique experience to life.

Kelly’s unique approach to wellness inspired this “Inspired by Her” interview series. When I learned more about her dedication to wellness and unique perspective on healing, I knew her story needed to be shared. Kelly graciously agreed to be our first feature.

I recently sat down with Kelly to discuss her journey. Our conversation revealed how her personal and professional experiences have shaped her unique perspective on mental health, family relationships, and the healing process. Her insights offer a fresh look at how we understand wellness and connection.

“We are limitless in our ability to experience, but most of us are just seeing a little bit of the opportunity of life.”
— Kelly Daubach

A Journey of Transformation

Kelly Daubach began her career as a registered dietitian but quickly discovered her true calling wasn’t just about nutrition—it was about helping others unlock their potential.

Within just nine months of starting her professional journey, in the homes of patients, she went from a solo practitioner to managing a nationwide team that would eventually grow to 300 dedicated clinicians, operators, sales professionals, managers, call centers, and distribution centers. Her real gift lies in her ability to inspire others to greatness—unlocking latent potential in individuals and guiding them toward work that transcends “autopilot.”

Kelly doesn’t just focus on productivity; she helps uncover what truly matters to them, so they can create with intention and thrive on their own terms. Kelly’s approach challenges individuals to self-reflect and redefine success in ways that align with their hearts and life purpose.

Kelly’s personalized approach to collaborations in the wellbeing community aligns with the Holistic Mental Health Counseling philosophy. When treating anxiety and difficult life transitions, our holistic approach helps individuals bridge the gap between their current reality and their authentic potential. HMH Counseling supports clients in discovering their core values, transforming self-understanding into meaningful, purposeful action and intentional living.

The Heart of Wellness: A Personal Healing Journey

Kelly Daubach

What drives someone to create transformative wellness retreats? For Kelly, it’s deeply personal.

She views human evolution as a “joyful dance“—a process of growth that embraces both the light and the shadows.

Her own healing practices have included prioritizing real, whole foods, eliminating alcohol, focusing on self-care, making space for movement and stillness, and prioritizing time with her family and support network. These carefully curated healthy habits are the foundation of her showing up as her best self in all areas of her life. Kelly also credits ongoing self-development practices, from therapy to yoga to triathlons, as transformational tools in her personal and professional growth. Kelly is a woman of faith and resonates deeply with a higher power’s guidance in her life.

Kelly’s journey resonates deeply with Holistic Mental Health Counseling, integrative approach. We understand that self-care looks different for everyone and evolves throughout life. A powerful reminder from Kelly’s practices is that personal growth is not about perfection—it’s about intentional, compassionate evolution.

Wild Harmony Mother-Daughter Retreat: Redefining Connection

At the core of Kelly’s current work is the Wild Harmony Mother-Daughter Retreat. Her vision is for wellness that goes beyond the traditional approach.

She believes that family relationships shouldn’t be purely disciplinarian, but instead should be founded on mutual learning, curiosity, and compassion.

Key insights from Kelly’s personal journey:

Healing inherited emotional and psychological patterns.
Creating safe, authentic spaces for mothers and daughter’s to connect
Empowering families to explore and understand their dynamics.

Family sustainability—understanding and reshaping generational patterns—is central to Kelly’s mission. Reflecting on her own lineage with compassion has helped her uncover the layers that shape her family’s story.

Kelly’s unique perspective on redefining connection and providing options as far as modalities (pathways to healing) aligns with our mission at HMH Counseling. We believe healing happens through connection, understanding, and empowerment. Our practice integrates traditional talk therapy with evidence-based integrative and natural interventions, offering a unique path for resolving maladaptive generational patterns and building authentic relationships. Through mindfulness and self-compassion practices, we help clients develop a kinder relationship with themselves while healing old wounds. This personalized approach helps clients discover their innate capacity for healing while developing deeper connections with themselves and others. As Kelly wisely notes,

“I want to give people options for that connection… It’s really necessary that we empower our own safety around joy. It’s an exploration.”
— Kelly Daubach

Nature and Horses at First Nature Ranch

The Wild Harmony Mother-Daughter Retreat will be hosted at the stunning First Nature Ranch, where nature and horses set the stage for inner peace and connection. Located on 26 peaceful acres in Saint Cloud, FL, First Nature Ranch specializes in equine-assisted leadership and personal growth programs.

Kelly’s collaboration with First Nature Ranch began serendipitously. “After meeting Dr. Kerul Kassel just once, I started noticing horses everywhere,” Kelly recalled. “It felt like a calling.” This profound connection inspired her to explore nature-guided healing, reaffirming that alignment with one’s purpose unfolds in unexpected ways. Such environments allow participants to reconnect with themselves and nature, a process Kelly believes is key to personal growth in today’s urban world.

Reflecting on this, Kelly shared, “We weren’t meant to stare at machines all day, though we often forget that. My role is simply to create opportunities for people to reconnect with themselves and their higher power. Where that journey leads them is entirely up to them.”

Empowering Practitioners, Transforming Communities

Kelly’s background in healthcare sets her apart through her unique ability to bridge business leadership with holistic healing. She’s not just creating retreats—she’s building a community of practitioners, retreat centers, and aligned visionaries dedicated to supporting collective healing.

Words of Wisdom for Women Seeking to Make a Difference
What’s your advice for women looking to bring change to their community?

“Just talk about it. Talk about it with your kids, your partner, your friends. Talk to God. Be silent enough to listen, and know that the answers will come. When dreams come to you, don’t push them away or slow down because you think you don’t deserve them. Spend time understanding your creative parts. Start with a project or hobby. Enjoy it—and it will pull you forward—that’s why you’re here!” Growth, evolution, joy and creation!”
— Kelly Daubach

Why This Work Matters

Wild Harmony Mother Daughter Retreat 2/2025 Team

From left to right: Kelly Daubach, Michelle Natalya Moore, Dr. Kerul Kassel, and Jennifer Sierra

We are honored to share stories of women like Kelly, who are shaping wellness through retreats, connection, and compassionate action. Kelly’s passion is a reminder of why this work matters. Prioritizing mental health, intergenerational understanding, and community healing are essential steps toward holistic wellness. Reflecting these values, Holistic Mental Health Counseling is honored to collaborate on the Wild Harmony Retreat, which has reached full capacity thanks to our community’s overwhelming response and support. We extend our deepest gratitude to our gold sponsor, the Poinsette Foundation, led by Mia Poinsette, whose vital work empowers children through education and access in Orange and Osceola Counties.

Looking ahead, we remain steadfast in our commitment to nurturing connection and inspiring positive change. If you’re ready to explore how we can support your mental health journey or empower your organization, we invite you to join us. Contact us today—we’re here to create possibilities together.

Keep in touch with Holistic Mental Health Counseling to discover our upcoming offerings! Sign up for our newsletter to stay updated on future events and new opportunities for growth and connection subscribe to our newsletter for updates on upcoming events.

Stay inspired. Stay connected.

The views and opinions expressed in this interview are for informational and educational purposes only and do not constitute therapy, counseling, or professional advice. While the interview is conducted by a licensed therapist, the interviewee is not a client, and privacy laws applicable to therapy or counseling do not apply. This conversation is not intended as a substitute for individualized care. Always seek guidance from a qualified mental health professional for personalized support.

Orlando Therapist helps with relationship challenges, anxiety and life transitions. Jennifer Sierra, LMHC

Orlando Therapist Shares 5 Signs You’ve Outgrown a Friendship 5 ways to Navigate the Transition

January 15 • Written by: Jennifer Sierra, LMHC

As an Orlando therapist, Jennifer Sierra, LMHC specializes in helping young adults manage anxiety and navigate life transitions, including challenges in relationships. If you’re wondering whether a friendship has run its course, this guide will walk you through five key signs a relationship might be ending and offer five steps to handle the shift with care and compassion.

Friendships in our adult years can feel like navigating a shifting landscape. Old bonds rooted in shared classes or childhood block parties sometimes feel harder to maintain amidst packed calendars and changing priorities. And, even harder still, you may find yourself questioning whether some long-held friendships are still right for you.

If the thought of growing apart from your current relationships fills you with anxiety or guilt, know that you’re not alone. Outgrowing friendships is a natural part of life—and it’s okay. It doesn’t mean you’ve failed or that you’re a bad person. Instead, it’s an opportunity to reflect on your personal growth, values, and self-worth.

This blog will explore the nuances of adult friendships, why outgrowing some connections is an essential part of your mental health and personal evolution, and how to approach these realizations with compassion for yourself and others.

Why Growing Apart Is Natural

Life takes us on different paths. Whether it’s moving to a new city, changing careers, starting a family, or focusing on self-improvement, your circumstances—and your needs in friendships—evolve over time. Your mid-20s to early 40s is a season of rapid change, often bringing mixed emotions about the connections in our lives.

The Role of Friendships in Personal Growth

Friendships are foundational to who we are. They give us comfort, provide support, and mirror parts of ourselves back to us. However, some friendships simply don’t grow alongside us. If you’re prioritizing mental health, setting boundaries, or striving to become a better version of yourself, you might discover certain friendships no longer feel aligned with where you’re headed.

Addressing the Guilt of Growing Apart

Feeling guilty when a friendship no longer fits is natural. But this doesn’t erase the value that person once brought to your life. It’s okay to cherish the good memories while recognizing the relationship may no longer meet your needs or feel balanced.

Signs That a Friendship May Have Reached Its Season

It’s not always easy to pinpoint when a friendship has run its course. Here are some gentle signs to watch for:

1. The Relationship Feels One-Sided

Do you feel like you’re always initiating conversations or plans? Healthy friendships are built on mutual effort and support. If the dynamic feels imbalanced for a prolonged period, it may be time to reassess.

2. Negative Energy Dominates Interactions

Friendships should leave you feeling uplifted and valued. If you notice constant criticism, undermining comments, or a lack of shared positivity, the connection may be taking a toll on your mental health.

3. You No Longer Share Core Values

Values are the foundation of relationships. If you find yourselves repeatedly disagreeing on fundamental beliefs or priorities, it could signal a deeper disconnect.

4. Growth Is Met with Resistance

It’s natural to want the best for those we care about. If your personal growth—whether it’s committing to anxiety therapy , pursuing a dream, or setting boundaries—is met with resistance or judgment, the friendship may not feel as safe or supportive as it once did.

5. Conversations Feel Forced or Surface-Level

Do you struggle to connect meaningfully or feel like conversations lack depth? If the relationship feels more like an obligation than a joy, it may be worth reflecting on its current role in your life.

Recognizing these signs is not a directive to immediately end the friendship but rather an invitation to reflect on its place in your life.

Navigating the Transition with Compassion

Outgrowing a friendship doesn’t mean “cutting someone off” abruptly or without care. Instead, consider these thoughtful steps to approach the situation:

1. Reflect on Your Feelings

Give yourself time to process. Journaling or working with a counselor can help you map out your emotions and understand why the friendship feels misaligned. If you’re in the Orlando area, seeking anxiety therapy in Orlando can offer tools for navigating complex feelings about these changes.

2. Decide on Boundaries

Not every shifting friendship requires a formal “breakup.” Sometimes it’s about adjusting the dynamics—communication frequency, expectations, or the type of support you offer each other.

3. Hold an Honest Conversation (If Necessary)

If the friendship was deeply meaningful to you, consider having an open, respectful conversation. Frame your feelings around personal growth rather than blame—for instance, “I feel like we’ve both grown in different directions, and I want to honor that.”

4. Be Open to Ebb and Flow

Some friendships naturally fade and reignite later, while others may settle into a lighter, more casual rhythm. Leaving space for this possibility can ease the pressure of “finality.”

5. Lean on Your Support System

Processing these changes can feel isolating. Surround yourself with a supportive network of friends, family, or mental health professionals. They’ll help you maintain perspective and a sense of self-worth.

Building New Connections That Align with Your Growth

Outgrowing a friendship creates space for connections that align with your current values and passions. Here’s how to foster new, meaningful bonds as an adult:

Pursue Mutual Interests: Join local groups or online communities centered around hobbies, like book clubs, hiking meetups, or creative writing forums. Shared passions provide natural opportunities for connection.
Be Open and Curious: New friendships often begin with small talk or shared experiences. Stay curious about others and don’t shy away from deep conversation.
Nourish Existing Relationships: Sometimes, the connections we’ve overlooked deserve nurturing. Reach out to old friends or acquaintances to see if your paths align now.
Remember Quality Over Quantity: Fewer, deeper friendships that support your mental health and personal growth are far more enriching than a large network of casual acquaintances.

Building connections takes time but prioritizing authenticity ensures the bonds you create are fulfilling and long-lasting.

Honor Your Journey and Theirs

Every friendship, even those you outgrow, plays a role in your life story. Moving forward doesn’t erase the good times or lessons learned. It simply reflects who you’re becoming and your commitment to surrounding yourself with relationships that uplift and support you.

Are You Ready?

If you’re ready to explore these changes, consider working with a therapist who can help you process emotions, set healthy boundaries, and rebuild confidence. Start therapy today.

Are You Ready?

If you’re ready to explore these changes, consider working with a therapist who can help you process emotions, set healthy boundaries, and rebuild confidence. Start therapy today.

About Jennifer Sierra, LMHC

Orlando therapist, Jennifer Sierra LMHC, offers a compassionate and creative approach to mental health. She specializes in working with clients struggling with anxiety and difficult life transitions. Jennifer is a licensed mental health therapist as well as certified in integrative mental health. Jennifer Anxiety therapy helps you make sense of it all, break old patterns, and rediscover calm and connection.

Peaceful woman practicing Anxiety therapy techniques in Orlando

Anxiety Therapy Orlando: 7 Natural Anxiety Relief Tips from an expert Holistic Therapist

January 3 • Written by: Jennifer Sierra, LMHC

As winter invites us to slow down and rest, many of us find ourselves doing the opposite – constantly moving, doing, and thinking. If you’re reading this, you might know how hard it is to simply sit still, to quiet your mind, or to stop carrying everyone else’s needs on your shoulders. As a therapist who helps people find natural ways to heal from anxiety, I see how deeply this always-on state affects people’s lives.

Does this sound familiar? Your mind races the moment things get quiet. Even after checking everything off your to-do list, you can’t truly relax. There’s always this feeling that you need to stay in control, to make sure nothing falls apart. Maybe you’ve noticed that even during happy moments – like celebrating an achievement or enjoying time with friends – there’s this restless voice in your head asking “what’s next?” You’re not alone in feeling this way. Research shows more and more people are experiencing this kind of ongoing anxiety in today’s non-stop world [1].

Living with anxiety is like carrying around a heavy backpack that no one else can see. It shows up as tight shoulders, a churning stomach, and that endless feeling that you should be doing more. It’s tiring being the person who can’t switch off, who feels responsible for everything and everyone, who struggles to just be in the moment without thinking about tomorrow. But hidden in this struggle is something beautiful – a chance to reconnect with your inner peace and discover a gentler way of living.

At Holistic Mental Health Counseling in Orlando, we help clients manage anxiety through a holistic approach that goes beyond just talk therapy. Here are seven natural strategies you can start using today to reconnect with calm and build balance in your life.

What’s Really Going On With Anxiety?

Let’s get real about anxiety for a moment. Those racing thoughts, the tight chest, the feeling that everything might fall apart if you let go for just a second? That’s your body and mind trying to protect you [2]. If you grew up having to be the responsible one or take care of yourself emotionally, these feelings probably feel like old friends. While anxiety sometimes serves as a form of self-protection, it doesn’t have to control your present. The key is to understand the underlying cause and find tools that allow you to work through it.

7 Holistic Tools for Anxiety Relief

At HMH Counseling, we believe in treating anxiety not just as something to “fix,” but as a part of your story that deserves understanding and gentle care. Here are some approaches in addition to traditional talk therapy, that have helped many of my clients find more peace and overall wellness into their lives:

1. Mindfulness (But Not the Instagram Version)

Forget the perfect meditation poses. We’re talking about simple, real-world practices you can do even during your busy day [3]:

Taking three deep breaths before checking your morning emails
Feeling your feet on the ground during stressful moments
Finding micro-moments of pause between tasks
Daily check ins to tune into your body and learn what you need in the moment

These micro-moments of mindfulness allow your brain to reset without requiring a huge time commitment.

2. Move Your Body

Anxiety settles into your body, often as muscle tension or restlessness. Your body holds so much of your anxiety, and moving it mindfully can be incredibly healing [4]. Gentle movement can be surprisingly powerful in releasing this tension.

Stretch for a few minutes before your morning coffee.
Take a 10-minute walk during lunch to clear your head.
Dance to your favorite song in the kitchen just because it feels good.

The goal isn’t strenuous exercise—it’s being kind to your body in the way it needs most.

3. Spend Time in Nature

Nature offers one of the simplest tools for stress relief. No matter where you live, there are small ways to bring its calming effects into your routine.

Take a short walk outside to get some sunlight and fresh air.
Create a small indoor garden with plants that bring life into your space.
Find a favorite spot outdoors where you can reflect or relax, even for a few minutes.

Research has shown that spending time in nature balances mood and reduces anxiety.

4. Express Your Creativity

Creative expression is a powerful, but often overlooked, way to process anxious feelings. Studies have shown that creative expression can be powerful medicine for anxiety [6]. You don’t have to be an artist to benefit. Simple, enjoyable activities like these can help:

Keep a journal to jot down thoughts before bed.
Doodling during your coffee break
Playing music that moves you
Coloring while listening to podcasts

When you’re feeling stuck, creativity can open up new emotional pathways.

5. Nourishing Meaningful Connections

For those of us who learned early on to handle everything alone, asking for support can feel foreign. But connection is medicine [7]. As anxiety therapy progresses my clients find that, it becomes less strained and easier with each step forward. his might look like:

Finding friends who understand your journey
Joining communities of like-minded people
Setting boundaries with relationships that drain you
Creating space for meaningful conversations

6. Prioritize Holistic Self-Care

Think beyond bubble baths (though those are nice too!). Real self-care goes deeper than occasional treats. It’s about building habits that nurture your physical and emotional well-being daily. For instance:

Creating a morning routine that feels grounding
Setting boundaries that protect your time, energy and heart
Choosing foods that support your mood
Getting enough rest (even if it means saying no sometimes)

7. Seek Professional Comprehensive Support

In today’s fast-paced world, it’s easy to fall into patterns that hold you back. You might find yourself prioritizing others at the expense of your own needs, battling constant worry or shying away from conflicts or new experiences. Sometimes, the strongest thing we can do is ask for help.

Research shows that therapy, especially when combined with holistic approaches, can make a real difference [8]. At HMH Counseling, led by Jennifer Sierra, LMHC, we understand the importance of a comprehensive approach.

Our sessions provide a safe and supportive space where you can:

Process past experiences at your own pace

Learn practical tools for managing anxiety

Develop a healthier relationship with yourself

Explore the connection between your past and present challenges

Whether it’s managing perfectionism, setting boundaries, or coping with life transitions, we’ll work together to craft a personalized plan for your unique needs.

My approach blends compassion with creativity. I offer more than just talk therapy – I provide practical, actionable strategies you can implement in your daily life. Together, we will:

Make sense of your challenges
Break old patterns
Rediscover calm and strengthen connections

I’ll help you take control of anxiety and overwhelm by developing personalized coping strategies, creating self-care routines you’ll actually enjoy, challenging perfectionist thoughts, and fostering self-compassion. Together, we can break free from the habits that once protected you but are now standing in the way of your growth and happiness.

Take the First Step Today

If you’ve been thinking about therapy but haven’t taken the leap, I get it. It’s a big step. But making the decision to address your anxiety actively can open doors to a more peaceful, balanced life.

If you’re ready to explore anxiety therapy in Orlando with someone who gets it, we’re here to help. Schedule a session with Jennifer Sierra, LMHC, and take the first step toward living with less anxiety and more joy.

Contact us today to begin your healing journey.
You’ve already shown incredible strength just by acknowledging that you need support. Together, we can build the life you truly want and deserve. By applying these practical strategies, you can start to reclaim moments of calm and control over your anxiety. Remember, it’s all about small, manageable steps—and you don’t have to take the alone.

References

[1] American Psychological Association. (2022). Stress in America™ 2022: Concerned for the future, beset by inflation. https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation

[2] van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.

[3] Hoge, E. A., Bui, E., Marques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., Worthington, J. J., Pollack, M. H., & Simon, N. M. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity. The Journal of Clinical Psychiatry, 74(8), 786-792. https://doi.org/10.4088/JCP.12m08083

[4] Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4, 27. https://doi.org/10.3389/fpsyt.2013.00027

[5] Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., de Vries, S., Flanders, J., Folke, C., Frumkin, H., Gross, J. J., Hartig, T., Kahn, P. H., Kuo, M., Lawler, J. J., Levin, P. S., Lindahl, T., Meyer-Lindenberg, A., Mitchell, R., Ouyang, Z., Roe, J., … Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. https://doi.org/10.1126/sciadv.aax0903

[6] Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263. https://doi.org/10.2105/AJPH.2008.156497

[7] Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35-40.

[8] Lake, J. (2017). The integration of psychotherapy and complementary and alternative medicine: A vision for the future. Alternative and Complementary Therapies, 23(1), 14-20.

Festive holiday decorations with a peaceful, calming atmosphere, illustrating strategies for managing stress and anxiety during the holiday season in Florida.

Managing Holiday Stress and Anxiety: Finding Peace in Orlando, FL

December 14 • Written by Jennifer Sierra, LMHC

“We were together. I forget the rest.” — Walt Whitman

Navigating Holiday Challenges

The holiday season brings a whirlwind of emotions and potential stressors. At Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC, we understand the delicate balance between celebration and overwhelm.

The Holiday Stress Reality

41% of people report increased stress during the holiday season, with family dynamics, financial pressures, and unrealistic expectations taking a significant toll.[1]

Holistic Approach to Mental Wellness

In our integrative mental health practice, we believe in addressing stress through a comprehensive, whole-person perspective. The holidays are not just a time of external celebration, but an opportunity for internal growth, self-reflection, and healing. Our approach combines multiple therapeutic modalities to support your mental and emotional well-being during this intense period.

The Mind-Body-Spirit Connection

Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC recognizes that our emotional experiences are deeply interconnected with our physical, mental, and spiritual well-being. During the holidays, this interconnection becomes even more pronounced. Stress doesn’t just affect our minds; it manifests in our body through tension, disrupted sleep, compromised immune function, and altered hormonal responses.

Integrative Stress Management Techniques

Our holistic approach incorporates evidence-based and complementary strategies in addition to traditional talk therapy:

Mindfulness Meditation: Grounding techniques to center yourself in the present
Nutritional Counseling: Supporting mental health through diet
Cognitive-Behavioral Strategies: Reframing holiday pressures
Personalized Self Care Plan and wellness coaching

Maintaining Physical and Mental Wellness

Exercise: Your Emotional Reset Button

The holiday season often throws off our usual fitness routines, making it hard to keep up with regular exercise. However, staying active is essential for both physical and mental well-being. Exercise has been proven to reduce anxiety symptoms by as much as 45%, providing a natural boost to your mood and helping you reset emotionally during the busy season. When you’re able to prioritize movement, even amidst holiday chaos, you can feel more grounded and centered.

Simple Holiday Fitness Strategies:

Short, Intense Workouts: Try 20–30-minute high-intensity interval training (HIIT) to get your heart pumping in less time.
Family Fitness: Take a walk together or turn on a holiday dance playlist for a fun, active bonding experience.
Indoor Alternatives: Utilize online fitness classes or home workout videos to fit in exercise, even on rainy days.
Nature Walks: A simple stroll outside not only benefits your body but also refreshes your mind and spirit, making it a great way to unwind.

As you make time for movement, don’t forget that what you eat also plays a key role in supporting your emotional and mental health. Mindful eating can be a great complement to exercise, helping you nourish your body and mind during the holidays.

Mindful Eating: Nourishing Body and Soul

Did you know that the average American gains between 5-10 pounds during the holiday season, often due to disrupted routines and emotional eating?.[3]

Mindful eating can be your compass: Mindful eating involves being fully present and aware of your eating experiences, without judgment. It’s about tuning into your body’s hunger and fullness signals, savoring each bite, and making conscious food choices. During the holidays, mindful eating can help you navigate the abundance of rich foods and social gatherings. By listening to your body’s needs, you can enjoy your favorite holiday treats in moderation, without feelings of guilt or deprivation. Mindful eating also encourages you to slow down, appreciate the flavors and textures of your food, and engage in meaningful conversations with loved ones. By bringing mindfulness to the table, you can nourish both your body and soul this holiday season.

Mindful Eating Approach

Listen to Hunger Cues: Eat when truly hungry
Savor Each Bite: Practice present-moment awareness
Balance, Not Restriction: Enjoy treats without guilt
Engage Your Senses: Notice the colors, aromas, and textures of your food
Eat Slowly: Put your fork down between bites and chew thoroughly
Connect with Others: Engage in meaningful conversations during meals

Reflection and Connection: Finding Meaning in Traditions

As we navigate the holiday season, make the time to take a step back and reflect on the traditions you hold dear. By asking ourselves two critical questions, we can gain a deeper understanding of what truly matters:

Why am I dedicating myself to this tradition?
What meaning does this tradition hold for me?

By answering these questions honestly, we can prioritize the traditions that bring us genuine joy and connection, while letting go of those that no longer serve us.

Practical Self-Care Strategies

💚 Approach Expectations Compassionately

Be flexible with yourself
Recognize perfection is the thief of joy

💚 Prioritize Present Moment

Focus on experiencing joy
Let go of unrealistic standards

Holistic Wellness: A Path Forward

Neuroplasticity and Holiday Stress

Ever wonder how your brain handles stress? Think of your mind like a flexible muscle that can actually change and adapt. Recent neuroscience is uncovering something fascinating: our brains aren’t fixed, they’re more like a remarkable GPS that can constantly reroute. During the holidays, when stress can feel overwhelming, practicing mindfulness might be like giving your brain a gentle, compassionate software update.

Researchers are discovering that consistent practices like meditation, deep breathing, and present moment awareness could help our brains develop more flexible stress responses. It’s not magic, and we’re still learning, but early evidence suggests that how we pay attention and treat ourselves matters. Each mindful moment might be helping your brain create new, more resilient neural pathways – kind of like building mental strength training, but gentler.

This holiday season, remember that managing stress is a journey of self-compassion and intentional care. By integrating mindful practices, understanding our physical and emotional needs, and approaching traditions with awareness, we can transform holiday challenges into opportunities for growth and connection. Our approach is not about perfection, but about learning how to listen to and honoring the needs of your mind, body and spirit.

At Holistic Mental Health Counseling, in Orlando, FL we offer:

Online therapy sessions
Specialized support for:
- Anxiety management
- Stress reduction
- Life Transitions
- Emotional well-being
- Integrative mental health consultations
- Mind-body wellness workshops
- Personalized stress management plans

Embrace a balanced holiday experience. At HMH Counseling, we’re here to support your journey towards holistic mental health throughout every season.

Visit www.hmhcounseling.com/services/ to learn more about how we can support your mental health journey.

Sources:

American Psychological Association, “Stress in America” Report, 2022
Journal of Clinical Psychology, “Exercise and Mental Health”, 2021
National Institutes of Health, “Holiday Weight Gain Patterns”, 2023
Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions. Nature Neuroscience, 15(5), 689-695.

woman stressed depicting stress of self-help

Instagram and TikTok is NOT Your Therapist — 4 risks of social media self-help

August 1 • Written by Jennifer Sierra, LMHC

We’ve all been there – Mindlessly scrolling through Instagram and TikTok, in search of a quick fix to our latest emotional turbulence. What’s not to love about learning how to “Master Happiness In 3 Easy Steps” or taking the “Free & Quick Attachment Style Quiz” to learn what it takes to bring love back into your life. That glimmer of hope and anticipation just before consuming each one can be hard to resist.

On the surface, there’s nothing wrong with these posts. For some it can be entertaining and a way to unwind after a long day. In some ways, it has also made valuable mental health content more accessible.

However, beneath the shiny surface of some of these conveniently condensed, beautifully packaged glimmers of hope lurk a darker reality that’s far from picture-perfect. Relying on social media influencers for mental health tips can be risky—often, they oversimplify or misrepresent complex issues. This can lead to misunderstandings and even harm, especially when their advice doesn’t take your unique circumstances into account.

For true support, it’s important to seek out professional therapy tailored to your specific needs. At Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC, we understand the importance of empowering our community by nurturing healthier digital habits. As a trusted local source for mental health counseling right here in Orlando, we are committed to supporting our clients through comprehensive and respectful approaches to mental wellness.

The reality is that human beings are incredibly complicated and unique. As an anxiety therapist, I can tell you that although anxiety disorders are highly treatable and the world’s most common mental disorder, not everyone responds to the same treatment. Due to everyone’s unique body chemistry and history, the presentation of anxiety symptoms, as well as the underlying causes and treatment can vary greatly from person-to-person.

A social media post can label and briefly describe a mental condition, but it is just a snapshot. It does not define or diagnose you. In fact, taken out of context, it can even become a barrier to getting the help that you need.

Has mindlessly scrolling through endless mental health social media content ever left you feeling confused or broken? Frustrated or Anxious? If so, rest assured you’re probably not the only one.

Here, I will be telling you 4 reasons that you should think twice before getting your therapy from social media, the value of self-help and its limitations, and questions to consider when engaging with mental health content.

4 Reasons to Think Twice Before Getting Your Therapy from Social Media:

1. It is Pathological Focusing on Labels:

Looking at mental health content outside of a therapeutic relationship can be pathological. It zooms in on the “issues,” leaving out the beautifully nuanced, one-of-a-kind human that you are. Focusing heavily on labels to describe symptoms you’re experiencing can also sometimes leave you feeling empty or broken without a real solution in sight, not to mention the fact that it may not even apply to you, or you circumstance.

Over-Identification with Labels

Some people can also over- identify with these labels and begin to see their lives through a lens that doesn’t allow them to see past it, to healing and growth. Yes, maybe some of these labels do apply to you or your circumstances. The fact is that we all have our idiosyncrasies and defenses that help us get through difficult times. It doesn’t make you defective; it makes you human.

2. Harmful Side Effects Unintended Consequences

Maybe you’re actually trying to implement some of these “quick fixes” but are finding yourself feeling worse. This could be because you’re not addressing the overall picture or root cause. It would be very difficult to assess that on your own. Even therapists have to seek their own therapy due to blind spots when trying to assess their situation.

Risks of Self-Help

Self-help has been known to sometimes lead to burnout, anxiety, and a sense of inadequacy, not to mention misdiagnosis. When you’re constantly striving for perfection and never feeling good enough, you put a lot of pressure on yourself and create a lot of negative emotions. Finding resources that make it seem so easy may feel empowering initially. But over time, it can leave you feeling like you’re failing. It can also keep you from getting the professional support that you need. Left untreated, mental health issues can become worse and more difficult to treat.

3. Toxic Positivity The Danger of Oversimplification

Imagine waking up and it takes every ounce of energy and resolve within you just to get through the day. You scroll through social media to find a post telling you to “just be grateful” or “change your mindset” to overcome depression or anxiety. This simplistic view can be demoralizing to someone suffering from mental illness, making them feel misunderstood. It can also discourage someone from seeking the comprehensive support they need to address their mental health issues effectively.

A Holistic Approach

Although practicing gratitude and identifying negative thinking patterns are powerful and appropriate for some, it’s not a solution for all. It’s one of the many possible interventions that should be part of an individualized holistic plan for overall wellness. In my experience working over 15 years as a therapist, I’m always in awe of how incredibly grateful my clients are despite difficult circumstances. They have great mental resolve and strength that allows them to continue facing each day with incredible grace and the courage to ask for help. The reality is that suffering is a part of the human experience. And sometimes we may all find ourselves needing someone to help bear that burden.

4. Leaves out Most Important Ingredient-Therapeutic Alliance & The Power of Human Connection

Healing begins through our connection to others. The therapeutic alliance has been well-researched and is known as the most important factor in successful outcomes. So much so that the actual interventions used are considered secondary.

Creating a Healing Environment

A good therapeutic alliance has the power to create an environment that promotes healing and self-awareness. It provides a space that allows you to put into practice the very skills and changes that you need to flourish in your daily life and relationships.

Questions to Consider When Engaging with Mental Health Content on Social Media

The next time you’re scrolling through the latest pop psychology trends on social media, take a moment to pause, and ask yourself the following questions.

1. Is this a credible source?

Remember, anyone can post content on social media. Licensed therapists, however, are held to higher standards and ethically required to include disclaimers with their social media mental health content, stating it is for educational purposes only and not a substitute for clinical advice or personalized care.
Consider the poster’s qualifications and motivations. Are they licensed professionals or a reputable source? Is their intent to inform and educate, or are they primarily concerned with seeking likes and follows?

2. How does this content make me feel?

Take time to assess your emotions before, during and after engaging with the content. Are you feeling more anxious or frustrated?
Consider if the content encourages genuine growth or if it’s quickly forgotten once you scroll past.

3. Is this helping or harming my mental health?

Notice if engagement leads to increased anxiety or other negative effects. This could signal that it’s time to reassess your social media habits.
For persistent or worsening mental health concerns, prioritize seeking professional help. Timely care from a qualified therapist can offer more effective outcomes than social media advice.

Choosing Credible Mental health resources

If you’re simply curious and want to learn more about mental health and prevention, be sure to also visit more lengthy self-help resources from reputable sources such as:

These organizations offer in depth, research backed information that can provide a more balanced understanding of mental health issues.

Self-Help Limitations

Although self-help can be a great resource, it does have limitations. It’s one thing to know what we need to change about ourselves, but it’s much harder to understand the deep-seated emotions and triggers that drive our actions. Without someone experienced to guide us, we can easily misunderstand our own feelings and actions. This misunderstanding can cause us to repeat unhelpful behaviors, leaving us stuck and frustrated.

The Value of Professional Therapy

Individual Therapy provides the structure and accountability that you need to uncover deeper insights into the root causes of your challenges. Therapists can offer the objective perspective that is often missing in self-help. Above all, therapy offers a compassionate and understanding human connection, reminding us that we’re not alone in our mental health journey.

Get the Support You Need

At HMH Counseling, we provide an individualized approach to care that is as unique as you. Our priority is always you and the therapeutic relationship that we develop through compassionate care. Our team is highly skilled and continually trained in the latest evidence-based practices and interventions. However, the human relationship is the foundation first and foremost. We see you as a whole person with unique experiences, culture, and strengths, rather than a problem that needs to be fixed. Through this nurturing relationship, combined with our interventions, your self-awareness, and commitment, healing becomes possible.

Your mental health journey is unique, and while social media can provide some insights, it’s no substitute for personalized, professional care. If you’re struggling, don’t hesitate to reach out for help. Are you ready to explore the roots of your anxiety, and discover a tailored approach to managing it?

Contact us today to learn more about the supportive therapy services available at HMH Counseling and what you can anticipate in your first visit.

References:

Barber, L.K., & Smit, T. (2021). When Self-Help Hurts: Stress and the Self-Improvement Industry. Current Directions in Psychological Science, 30(1), 21-27.

Kaviani, H., Gray, J.A., Checkley, S.A., Raven, P.W., Wilson, G.D., & Kumari, V. (2004). Individual Differences in Anxiety and the Prediction of the Biological Response to Stress. Journal of Personality and Individual Differences.

World Health Organization. (n.d.). Anxiety disorders. Retrieved from https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders

Hill, C. E., Knox, S., Thompson, B. J., Williams, E. N., Hess, S. A., & Ladany, N. (2005). The therapeutic alliance: The fundamental element of psychotherapy. Psychiatric Clinics of North America, 28(2), 451–463.

hands forming heart shape, representing free and reduced-cost counseling services in Orlando

Orlando Therapist: Free and Reduced Cost Counseling in Orlando

July 17 • Written by Jennifer Sierra, LMHC

Orlando Therapist: Free and Reduced Cost Counseling in Orlando

As an Anxiety and Difficult Life Transitions therapist in Orlando, I am highlighting free and reduced cost counseling services in our community. In honor of BIPOC Mental Health Awareness Month, I want to address a common barrier to mental health care—cost. Everyone should have access to the care and resources they need.

BIPOC Mental Health Awareness Month highlights the unique challenges faced by Black, Indigenous, and People of Color in accessing mental health care. These challenges often include cultural stigma, lack of culturally competent providers, and systemic barriers to healthcare access. By raising awareness, we can work towards creating more inclusive and accessible mental health services for all communities.

Important Note:
Programs and funding can change frequently, so we recommend contacting these organizations directly for the most up-to-date information on their services and availability.

Devereux Family Counseling Center

Offers individual, family, and group therapy for all ages, benefit recipients, uninsured, and sexual assault survivors.
Contact: Devereux Family Counseling Center | 321-441-1030 | referral@devereux.org
Address: 5749 Westgate Drive, Orlando, FL 32835
Cost: Reduced Cost
Website: Devereux Family Counseling Center

Outpatient Services by Orlando Psychiatric Associates (OPA)

Offers a full spectrum of psychiatric and counseling services, including:
- Services: Psychiatric evaluations, medication management, psychotherapy, marriage counseling, parenting classes, diagnosis and treatment of autistic spectrum and learning disorders
- Contact: (407) 851-5121 | OPA Website
- Address: 2345 Sand Lake Road, Orlando, FL 32809
- Eligibility: Must have Medicaid or Medicare
- Cost: Reduced Cost

The Community Counseling and Research Center (CCRC) at University of Central Florida

Services: offers free individual, couple, and family counseling sessions. Advanced graduate students serve as counselors under faculty supervision to ensure quality care.
Address: 12494 University Blvd, Orlando, FL 32816
Phone: (407) 823-2052
Website: UCF Community Counseling and Research Center
Cost: Free

Victim Service Center of Central Florida

Services: comprehensive services and support to victims of sexual violence, violent crime, and traumatic circumstances, the Victim Service Center offers free counseling and advocacy services.
Address: 2111 East Michigan Street, Suite 210, Orlando, FL 32806
Phone: (407) 254-9415
Website: Victim Service Center

Faith Assembly of God Church

Services: Faith Assembly provides a range of community support services, including counseling, through its various outreach programs.
Website: Counseling – Faith Assembly
Phone: (407) 275-8790
Cost: Free up to 6 free sessions
Ages: 6 and up

Harbor House of Central Florida

Services: Specializes in support for those affected by domestic violence but also provides broad mental health services.
Services: Counseling, support groups
Contact: Harbor House | (407) 886-2856
Website: Harbor House of Central Florida
Cost: Free

Grace Medical Home

Offers holistic health care, including mental health services, for low-income and uninsured residents.
Services: Comprehensive mental health care
Contact: Grace Medical Home | (407) 936-2785
Website: Grace Medical Home
Cost: Low income and uninsured

Mental Health Association of Central Florida

Services: Counseling, referrals, support groups, crisis resources
Contact: MHACF | (407) 898-0110
Website: Mental Health Association of Central Florida
Cost: free and reduced cost

NAMI Greater Orlando

Offers peer-led support services and educational programs.
Services: Peer support groups, workshops
Contact: NAMI Greater Orlando | (407) 253-1900
Website: NAMI Greater Orlando
Cost: Free

UCF RESTORES

A treatment clinic by the University of Central Florida (UCF) College of Sciences, offering services to veterans, active-duty military, first responders, trauma survivors, essential workers, and community members experiencing PTSD and trauma-related concerns.
Services: Individual therapy, group therapy, single session consultations, outpatient and intensive outpatient treatment
Contact: (407) 823-3910 | UCF RESTORES Website
Address: 4111 Pictor Lane, Orlando, FL 32816
Cost: Free for eligible Florida residents

Crisis Resources

If you’re experiencing a mental health crisis and need immediate assistance, please contact:

National Suicide Prevention Lifeline: 1-800-273-8255 (24/7)
Crisis Text Line: Text HOME to 741741 (24/7)
988 Suicide & Crisis Lifeline: Call 988

Holistic Mental Health Counseling, led by Jennifer Sierra, LMHC, is committed to supporting mental health awareness and accessibility. While we specialize in anxiety disorder and difficult life transitions counseling, we understand that our counseling services may not be the right fit for everyone. That’s why we’re dedicated to connecting people with the resources they need for help and healing.

If you’re looking for holistic mental health counseling that addresses mind, body, and spirit, we invite you to learn more about our services. Our approach goes beyond traditional talk therapy to help you heal relationship patterns and build stronger connections with yourself and others.
Seeking help is a sign of strength. No matter where you are on your mental health journey, there are resources available to support you.

Orlando summer sky, a calming backdrop for anxiety management tips

Summer Wellness Guide: 3 Holistic Approaches to Manage Anxiety

June 30 • Written by: Jennifer Sierra, LMHC

Introduction

As the scorching Orlando sun ushers in another Florida summer, many of us recall the childhood excitement of school’s end and the promise of carefree days ahead. Yet, for some, this season of supposed relaxation can trigger anxiety and stress. In this guide, we’ll explore three holistic approaches to manage summer anxiety, helping you recapture that youthful summer spirit while nurturing your mental health. You’ll discover practical mindfulness techniques, community engagement strategies, and nourishing self-care practices tailored for the unique challenges of an Orlando summer.

At HMH Counseling, we understand that the rhythm of the seasons affects our mental well-being, and summer’s intense heat and social expectations can disrupt our usual routines.

The long days and balmy nights of an Orlando summer bring unique challenges and opportunities for mental health. Whether it’s the pressure of social events, travel plans, or simply feeling overwhelmed by the heat, it’s important to approach this season with mindfulness and intention. Let’s explore how we can recapture that youthful summer spirit while nurturing our mental health in holistic, integrative ways.

If you find your anxiety becoming overwhelming or it is interfering with daily life, remember that professional help is available. At HMH Counseling, led by Jennifer Sierra, LMHC, we specialize in anxiety therapy and assisting individuals in managing anxiety through personalized coping strategies to restore balance and well-being. As a licensed therapist, I am committed to supporting you through these challenges.

1. Embrace Mindful Moments in Nature

Practicing mindfulness is a powerful tool for managing anxiety, and Orlando’s lush environment offers perfect settings for this practice. Start your day with a mindful morning routine:

Step outside to watch the early sunrise.
Listen to the sounds of Florida’s diverse birdlife awakening.
Feel the relative coolness of the morning air before the day’s heat sets in.

In the evenings, as temperatures begin to cool, engage your senses fully:

Watch summer rainstorms from the safety of your porch, noting the patterns of raindrops and the fresh scent in the air.
Practice bubble-blowing as a meditative exercise. Blowing bubbles forces you to pause and be mindful of your breathing, helping to relieve tension and bring back positive stress relieving childhood memories.

These mindful practices not only ground you in the present moment but also help regulate your nervous system, reducing anxiety symptoms.

2. Stay Active and Connected with Orlando’s Community

Physical activity is a proven anxiety-reducer, and Orlando offers numerous opportunities to stay active while beating the heat:

Take advantage of cooler morning hours for a walk or jog around Lake Eola Park.
Join a sunrise yoga class at Mead Botanical Garden.
Explore indoor rock climbing at your local rock-climbing center for a full-body workout in air-conditioned comfort.

Maintaining social connections is equally important for mental well-being. Revive the spirit of summer gatherings with a modern, health-conscious twist:

Host a small, evening barbecue featuring locally sourced ingredients from East End Market.
Organize a movie night under the stars at your local community center or backyard.
Plan a group visit to the Orlando Museum of Art on a hot afternoon, combining culture with social interaction in a cool environment.

3. Nourish Your Body and Mind with Seasonal Self-Care

Integrative mental health recognizes the profound connection between physical health and emotional well-being. Adapt your self-care routine to summer:

Stay hydrated with infused water using local citrus fruits and herbs.
Incorporate relaxation techniques like deep breathing exercises or aromatherapy using pure lavender essential oil
Maintain a consistent sleep schedule, using blackout curtains to manage Florida’s extended daylight hours
Experiment with cooling, nutrient-rich meals. Try this summer-friendly overnight oats recipe:

Ingredients:

1/3 cup One Degree Organic Foods gluten-free sprouted rolled oats
1 tsp to 1 tbsp chia seeds
1 tsp to 1 tbs of shredded unsweetened coconut
1 tsp Lily’s semi-sweet chocolate style baking chips (45% cacao)
1/4 cup Chobani Greek yogurt (vanilla, 0% sugar)
1/3 cup light organic coconut milk, unsweetened

Instructions: Mix all ingredients in a jar, refrigerate overnight, and enjoy a cool, comforting breakfast.

This recipe combines ingredients that support mental health through the powerful gut-brain connection. The complex carbohydrates from oats provide steady energy and support serotonin production, potentially improving mood and reducing anxiety. Chia seeds offer omega-3 fatty acids, crucial for brain health and reducing inflammation. The probiotics in Greek yogurt nurture beneficial gut bacteria, which play a vital role in neurotransmitter production and mental well-being. Coconut provides medium-chain triglycerides (MCTs) that can boost brain function, while dark chocolate offers flavonoids that may enhance cognitive function and mood.

Need more personalized strategies to manage your summer anxiety? Don’t hesitate to reach out to HMH Counseling. We’re here to help you create a tailored plan for your mental health needs.

Conclusion

By implementing these self-care practices and nourishing your body with mood-boosting foods, you’re laying a strong foundation for mental wellness. Now, let’s take this a step further.

Take a moment to reflect on your favorite childhood summer memories. Was it building sandcastles at the beach, having water balloon fights, or catching fireflies at dusk? Find ways to recreate that joy and incorporate it into your wellness routine. Perhaps it’s an early morning walk, organizing a friendly water gun battle in your backyard, or simply sitting outside in the evening to stargaze.

By mindfully engaging with Orlando’s natural beauty, staying active and connected within our community, and nourishing your body with seasonal self-care practices, you can transform potential summer anxiety into an opportunity for joy and restoration. Remember, wellness isn’t about perfection—it’s about adapting to your changing needs and savoring the simple pleasures of the season.

At HMH Counseling, we’re committed to supporting your journey towards holistic mental health. If you’re finding it challenging to manage summer anxiety on your own, we’re here to help. Together, we can develop personalized strategies that honor your unique experiences and needs, helping you fully embrace the healing rhythms of the season.

Don’t let anxiety overshadow the magic of summer. Contact us at HMH Counseling, and let’s work together to create a summer filled with joy.

FAQ: Managing Anxiety in Summer

Q: Why does my anxiety seem to increase during summer? A: Summer can bring changes in routine, increased social expectations, and physical discomfort from heat, all of which can trigger anxiety. Additionally, longer daylight hours can disrupt sleep patterns, affecting mood and anxiety levels.

Q: How can I manage anxiety during outdoor summer events? A: Practice deep breathing exercises, stay hydrated, and don’t hesitate to take breaks in quieter, cooler areas. Remember, it’s okay to pace yourself and leave early if needed.

Q: Can diet affect my anxiety levels during summer? A: Yes, diet plays a crucial role in mental health. Stay hydrated, avoid excessive caffeine and alcohol, and opt for mood-boosting foods like the overnight oats recipe mentioned in the blog.

Q: How can I maintain my mental health routine while traveling during summer? A: Prioritize maintaining a consistent sleep schedule as much as possible. Plan ahead by creating a modified, flexible self-care routine tailored to your travel needs. This might include portable relaxation techniques, scheduling brief check-ins with your therapist if needed, and identifying local resources at your destination for support.

Key Takeaways:

Embrace mindful moments in nature to ground yourself and reduce anxiety symptoms.
Stay active through early morning and evening activities when temperatures are cooler outside.
Nourish your body and mind with seasonal self-care, including hydration, relaxation techniques, and nutrient-rich meals.
Recreate joyful childhood summer experiences as part of your wellness routine.
Remember that professional help is available if anxiety becomes overwhelming.

By implementing these strategies and seeking support when needed, you can transform potential summer anxiety into an opportunity for joy and restoration. At HMH Counseling, we’re here to support your journey towards holistic mental health throughout every season.

Visit www.hmhcounseling.com/services/ to learn more about how we can support your mental health journey.

References:

Lindseth, G., Helland, B., & Caspers, J. (2015). The effects of dietary tryptophan on affective disorders. Archives of Psychiatric Nursing, 29(2), 102-107.

Grosso, G., Galvano, F., Marventano, S., et al. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 313570.

Clapp, M., Aurora, N., Herrera, L., et al. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and Practice, 7(4), 987.

Page, K. A., Williamson, A., Yu, N., et al. (2009). Medium-chain fatty acids improve cognitive function in intensively treated type 1 diabetic patients and support in vitro synaptic transmission during acute hypoglycemia. Diabetes, 58(5), 1237-1244.

Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716-727.

Anxiety Therapy in Orlando: Understanding Symptoms, Types, and Treatment | HMH Counseling

Anxiety: Beyond Stress – When is it Something More?

June 18 • Written by: Jennifer Sierra, LMHC

Feeling stressed or overwhelmed from time to time is a normal part of life. However, when these feelings become persistent and interfere with daily activities, it may be a sign of an anxiety disorder. Anxiety disorders can manifest in various ways, each affecting individuals differently.

Symptoms of Anxiety Disorders

Anxiety disorders are characterized by a range of symptoms that can include:

Restlessness
Tension
Nervousness
Intense fear or worry
Increased heart rate
Rapid breathing
Sweating
Shaking or trembling
Fatigue or weakness
Difficulty concentrating
Insomnia or other sleep difficulties
Gastrointestinal issues
Frequent worry and rumination
Avoidance behaviors

These symptoms can significantly impact daily life, making it difficult to function normally.

Types of Anxiety Disorders

Generalized Anxiety Disorder (GAD): Excessive worry about multiple aspects of life, often disproportionate to the actual situation.
Panic Disorder: Sudden and recurring panic attacks characterized by intense physical symptoms such as shortness of breath and chest pain.
Social Anxiety Disorder: Fear of social situations and being negatively judged or evaluated by others.
Specific Phobias: Intense fear of specific objects or situations, such as heights or flying.
Separation Anxiety Disorder: Excessive fear or anxiety about separation from loved ones.
Selective Mutism: Inability to speak in certain situations despite the ability to speak in others.

Anxiety Disorder Due to a Medical Condition

In some cases, anxiety can arise from an underlying medical condition. Medical conditions that can cause anxiety symptoms include heart disease, diabetes, hyperthyroidism, respiratory disorders, chronic pain, irritable bowel syndrome, rare tumors, and medication side effects.

Causes and Risk Factors

Anxiety disorders can stem from a combination of genetic, environmental, and psychological factors. They may also be triggered or exacerbated by stressful life events.

Seeking Help

It’s crucial to seek help if anxiety symptoms are disrupting your life. Consider professional help if:

Anxiety affects your work, relationships, or daily activities.
You’re using substances to cope with anxiety.
You suspect a medical condition may be contributing to your symptoms.
You have thoughts of harming yourself or others. Seek emergency care immediately.

Treatment Options

Effective treatments for anxiety disorders include:

Therapy: Therapy focuses on thoughts, feelings, and current issues impacting your mood and behavior. Techniques such as cognitive behavioral therapy (CBT) and psychodynamic therapy can help you develop coping strategies and find solutions.
Our Approach: At HMH Counseling, we prioritize building a supportive therapist-client relationship. We utilize evidence-based methods including mindfulness and a holistic approach to address your unique needs, promoting mental, physical, and emotional well-being.

Get Help

If you or someone you know is in crisis, reach out:

Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).
Text “Home” to 741741 for 24/7 crisis support via the Crisis Text Line.
Contact your mental health provider or physician immediately.

Conclusion

Living with an anxiety disorder can be challenging, but effective treatment and support are available. At HMH Counseling, we specialize in helping individuals manage and overcome anxiety through tailored treatment. Whether you’re dealing with generalized anxiety, panic attacks, or social anxiety, my approach is here to support you every step of the way.

I focus on building a trusting therapeutic relationship to help you manage anxiety symptoms effectively. Through evidence-based techniques like cognitive behavioral therapy (CBT) and mindfulness, I empower you to regain control and find peace in your daily life.

If anxiety is impacting your well-being, don’t hesitate to reach out. Together, we can work towards a brighter, anxiety-free future. Contact Jennifer Sierra, LMHC today to take the first step towards healing.

Visit www.hmhcounseling.com/services/ to learn more about how we can support your mental health journey.