Category: Holistic Mental Health (Page 2 of 3)

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.

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.

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.

Woman Contemplating at Lakeside Park Bench, Peaceful Scenery, illustrating 'Setting Healthy Boundaries'

Anxiety Therapy Orlando: Breaking the Cycle of Worry: Anxiety and Stress solutions

Breaking the Cycle of Worry: Anxiety and Stress solutions| HMH Counseling

March 1 • Written by: Jennifer Sierra, LMHC

Do you ever find yourself caught in a cycle of worry, a cycle that feels like it just won’t break, leaving you exhausted? When worry persists, be it a constant presence or a sudden visitor, it can weigh heavily on our shoulders, affecting not just our peace of mind but also how we move through our daily lives.

Worry is a natural human response to perceived threats or uncertainties, and it serves a vital role in preparing us to handle potential problems. However, when worry becomes constant, pervasive, and uncontrolled, it transitions from a helpful cognitive function to a harmful mental health concern.

This excessive worry activates the body’s innate fight-or-flight stress response, leading to physical symptoms like headaches, muscle tension, fatigue, and difficulty sleeping. Over time, prolonged activation of this stress response can impact our immune system, cardiovascular health, and even brain structure, leading to long-term health issues.

Additionally, worry can hijack our thought processes, making it difficult to concentrate, make decisions, or enjoy life fully. It’s important to recognize that chronic worry doesn’t just live in our heads – it can manifest physically, radically impacting our overall well-being and quality of life.

Understanding Anxiety Disorders

Understanding the fine line between normal worry and its more debilitating cousin, anxiety disorders, is crucial in recognizing when to seek help. According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can worsen over time, affecting daily activities, job performance, and relationships. Symptoms may include restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and sleep disturbances. While everyone worries or feels anxious from time to time, when these feelings are persistent, seemingly uncontrollable, and disproportionate to the actual risk, it might indicate an underlying anxiety disorder. This distinction is important, not to self-diagnose, but to understand when our natural coping mechanisms are overwhelmed, and professional support could be beneficial.

Our Approach at HMH Counseling

Worry casts a long shadow on our lives, triggering stress and anxiety. At HMH Counseling, we’re not just in the business of managing worry; we’re about understanding its intricacies and taking a comprehensive approach towards achieving tranquility and balance in your life. Led by Jennifer Sierra, LMHC, HMH Counseling specializes in anxiety relief with a natural and thorough approach that addresses the mind, body, and spirit.

Customized Strategies for Worry Relief

Your worries are unique, and your treatment should be too. Whether stemming from a mental health condition, relationship stress, or work-related issues, our individualized treatment plans leverage evidence-based methods such as mindfulness and cognitive-behavioral therapy (CBT) for immediate relief but also focus on uncovering and addressing the underlying causes of your distress. By emphasizing introspection and self-discovery, we pave the way for you to live more authentically and create lasting changes, moving beyond the surface to truly transform your experience of worry and stress.

Anxiety & Stress Management

Designed to fit your lifestyle, our online therapy offers convenience and effectiveness, encapsulating practices to manage stress and equip you with effective anxiety relief strategies to cope with life’s transitions.

Simple Steps to Start Overcoming Worry

We believe in practical methods you can apply daily. Begin with these strategies:

Acceptance: Understand you can’t control everything—embrace it.
Make a Plan: Strategizing for potential solutions can alleviate worries.
Designated Worry Time: Allocate a moment in your day just for your concerns.
Worry Diary: Recording fears can reveal patterns and help manage their intensity.
Movement and Eat Well: A well-nourished body supports a healthier mind and maintaining physical wellness may improve your mood and help you keep a positive outlook. Living in Florida offers us many opportunities to boost our physical wellness – be it participating in water sports, exploring our numerous nature parks, or simply soaking up the vitamin D on our beautiful beaches. Are you making the most of these natural stress-relievers?
Do something that you enjoy: Pleasant activities can be a way to bring your body back to a relaxed state. It can also help you break the spiral of negative thoughts.
Talk it out: Sharing your worries can drastically reduce their scale.

Compassionate support

Do you want to start your journey to conquer your worries and reclaim peace in your life? HMH Counseling is ready to partner with you, offering personalized therapy and compassionate support every step of the way. Let’s explore how we can tailor our therapy to your unique story and needs. Whether you’re battling persistent anxiety, navigating stressful life transitions, or simply seeking a more balanced state of being, our comprehensive, individualized approach can offer the relief and strategies you need to flourish.

Contact HMH Counseling for Stress Solutions today and start transforming your relationship with worry into one of understanding and growth.

Breathtaking mountain sunrise over a peaceful lake, embodying the calm and resiliency found in setting healthy boundaries, with the affirmation 'Setting and maintaining healthy boundaries is essential for our well-being and enables us to interact more genuinely and compassionately with others'

Anxiety Therapy Orlando: Setting Healthy Boundaries: A Key to Reducing Anxiety and Stress

February 28 • Written by: Jennifer Sierra, LMHC

You’re feeling overwhelmed and stressed out. The demands of work, relationships, and personal obligations seem never-ending. Your phone pings with notifications, your calendar is packed, and you can’t find a moment of peace. You realize that part of the reason you feel this way is because you struggle with setting and maintaining healthy boundaries, an essential element of anxiety relief and stress management.

At HMH Counseling, we see first hand how the absence of clear boundaries can significantly elevate stress and anxiety levels. But more importantly, we guide our clients on the path to understanding and implementing these boundaries in their lives.

The Importance of Boundaries for Managing Anxiety and Stress

Boundaries are the limits we set with other people and ourselves regarding what we find acceptable and unacceptable and that protect our inner peace. They are crucial for our mental health and well-being. Without them, we risk becoming overburdened, resentful, and even more anxious and stressed.

One common scenario involves the inability to say no to additional responsibilities at work. This inability may stem from a fear of disappointing others or a belief that our worth is tied to our productivity. However, this perpetual ‘yes’ loop can lead to burnout, taking a significant toll on our mental health.

To add to it all, you’re haunted by the societal pressure to always be ‘nice’ and accommodating. This situation often traps you in a cycle of overcommitment. You may struggle with setting boundaries amidst fears that you’ll come off as ‘not nice’ or will be seen as a ‘bad person.’ You might struggle with the misconception that setting boundaries means being selfish or unkind.

Contrary to the misconceptions, setting and maintaining healthy boundaries is essential for our well-being and enables us to interact more genuinely and compassionately with others.

Recognizing and Establishing Your Boundaries

Understanding your personal limits is the first step to setting boundaries. Symptoms of crossed boundaries might include feelings of discomfort, resentment, or anxiety. These emotions are indicators that it’s time to reassess the boundaries you currently have in place.

Establishing boundaries often involves clear communication with the people in our lives. It means being assertive about our needs and making adjustments based on what we can comfortably handle. This might require difficult conversations and, at times, having the courage to love ourselves even when we risk disappointing others.

The Path to Reducing Anxiety and Stress Through Boundaries

Steps to creating healthy boundaries include:

Identifying what makes you feel stressed and anxious: Pay attention to situations where your stress and anxiety levels rise due to poor boundaries. These may include a rapid heartbeat, tension in the shoulders, a stomachache, headache, or feeling unusually fatigued. Mindfulness – the practice of being fully present and engaged in the moment, aware of our thoughts and feelings without judgment – is a powerful tool to tune into these signals.
Clearly defining your limits: Understand what you can tolerate and accept, and what makes you uncomfortable or stressed. What may have been acceptable or tolerable to us at one stage in our life might not be at another, and that’s perfectly okay. As we grow and evolve, so do our boundaries.
Communicating your boundaries assertively: This doesn’t mean being aggressive but rather clear and direct. Mindfully expressing your boundaries to others helps prevent misunderstandings and ensures your needs are respected. Remember, clear communication of your limits is not selfish but a necessary act of self-care.
Guarding against guilt: Setting boundaries can initially lead to guilt, especially if you’re not used to putting your needs first. Remind yourself that setting boundaries is necessary for your mental health and well-being.

Implementing these boundaries is an act of self-care. It sends a clear message to ourselves and others that our needs, time, and well-being are valuable.

This not only builds self-esteem but also provides a sense of safety. Knowing that you can trust yourself to meet your needs and protect your inner peace allows for more authentic engagement with others.

How Therapy Can Assist

For many, the idea of setting boundaries can be overwhelming, especially if they conflict with long-held beliefs about self-worth or fear of rejection. This is where therapy can play a transformative role. At Holistic Mental Health Counseling, we work with our clients to:

Identify their boundaries.
Explore the root causes of their difficulties in enforcing these boundaries.
Equip them with the strategies to assertively communicate their needs.
Use therapeutic techniques such as Cognitive Behavioral Therapy (CBT) and Mindfulness to manage the anxiety that might arise from setting and enforcing new boundaries.

Conclusion

The journey to setting effective boundaries is crucial for reducing anxiety and stress, both part of managing life transitions. If this journey seems daunting or if you find yourself struggling, know that we provide support.

At Holistic Mental Health Counseling, we’re dedicated to helping you navigate these challenges. Through therapy, we can help you establish a healthier relationship with your boundaries, significantly reducing your stress and anxiety levels.

Interested in Exploring Therapy?

At HMH Counseling, we understand that trusting yourself to meet your own needs is the cornerstone of a life lived fully with authenticity. Our tailored approach aims to empower you to identify and meet your needs and navigate life’s challenges. Led by Jennifer Sierra, LMHC, we offer support for anxiety relief, life transitions, and overall well-being. Discover a partnership that encourages your true self to flourish. Let’s connect and take the first step toward a healthier, more balanced life.

We look forward to supporting you in your journey of setting healthy boundaries and reducing anxiety and stress

A peaceful and serene walkway leading into a vibrant sunset bathing a lush meadow, symbolizing the journey towards reclaiming balance and holistic mental well-being after the holiday season. — Setting your path towards healing. As the sun sets on the holiday season, journey towards a balanced new beginning with holistic mental health counseling.

Post-Holiday Reset: 5 Gentle Reminders to Reclaim Your Rhythm with Holistic Mental Health Counseling

January 19 • Written by Jennifer Sierra, LMHC

The holidays, while filled with joy and celebration, can disrupt our habitual routines and leave us feeling slightly out of balance. As we navigate the post-holiday waters, it’s important to take gentle steps toward restoring our personal rhythm so that can reconnect with holistic self-care and mental well-being Remember, even small steps count, and minor adjustments can lead to significant improvements in your overall wellness.

1. Acknowledge your current feelings

First, accept where you are. It’s completely okay to need some time to adjust and revert to your usual pace. It can be lonely once your friends and loved ones aren’t around as much or maybe you even feel relieved to get back to a normal routine. The start of a new year can hold immense pressure to suddenly transform our lives, but allow yourself the space to process the events of the holiday season and gradually flow back into your routine.

At HMH Counseling, we believe it’s so important to acknowledge and honor these feelings as you transition back into your daily routine. Give yourself permission to process the holiday happenings and gradually recapture the comfort of your usual pace. While New Year pressures mount, remember it’s okay to take one step forward at a time, letting nature guide your way to equilibrium.

2. Gradual Changes for Lasting Impact

Perfection isn’t the goal for post-holiday revival. instead, It is essential to make small, sustainable changes consistently. Rather than overhauling your life all at once, reintroduce one meaningful habit or routine at a time. This approach alleviates feelings of being overwhelmed and encourages lasting positive change.

A joyful woman leaping high on a beach, her silhouette framed against a stunningly colorful sky, representing the rejuvenating power of holistic mental health counseling

Leap into a vibrant new phase of wellness and joy. Embrace the transformation that holistic mental health counseling can bring.

3.Prioritize Physical Well-being

At the heart of regaining your balance after the holiday season lies the practice of self-care. This involves the pursuit of nutritious meals, regular physical activities like walking, and an essential focus on adequate hydration.

In the journey towards holistic wellness, food plays an important role. Whole foods – fruits, vegetables, lean meats, fish, nuts, and seeds – are rich in essential nutrients that fuel your body and mind. Opting for minimally processed foods can limit your intake of added sugars, salts, and unhealthy fats that often come with processed fare. Home cooking is another key element of healthy living. Preparing your meals gives you control over your food choices, quality, and portion sizes. Use this as an opportunity to try new, nutritious recipes while reducing your reliance on take-out or delivery options. Remember that feeding yourself well is not about deprivation, but about nourishing yourself with the goodness that nature offers.

A colorful array of nutritious food full of fruits, vegetables, and whole grains

Eat well, feel well. Nurture your body with nutrition-packed foods.

Next, let’s move to physical activity.

Physical movement is an invaluable element in enhancing your overall sense of well-being. It can help lift your spirits, curb anxiety, facilitate better sleep, and boost your mental well-being. Walking, a simple and achievable form of exercise, can be particularly beneficial. It doesn’t demand specialized equipment or a gym membership, and it’s adaptable to your routine – anywhere, anytime. Whether a quick-paced walk in the park, a tranquil wander in your neighborhood, or even pacing in your living room while enjoying a podcast, consistency is key. Aiming for a 30-minute walk daily can lead to significant improvements in your mental and physical health.

Couple enjoying a walk in the park with their dog.

Walking for holistic mental health benefits.

Then comes hydration, an often underestimated aspect of self care. It supports normal bodily functions such as digestion and circulation, and even contributes to a healthy skin complexion. Aiming for at least eight 8-ounce glasses of water, roughly 2 liters or half a gallon, per day is a general guideline. However, individual hydration needs may differ depending on age, sex, weight, activity level, and overall health condition. Tune into your body’s signals and hydrate as per your needs. While all fluids can contribute to your daily total, water remains the optimal choice.

Taking care of your physical well-being is an act of respect towards the sanctuary that is your body – an essential part of holistic self-care.

A refreshing glass of water symbolizing proper hydration.

Quench more than your thirst, keep hydrated for your overall well-being.

4. Sleep is Key

A peaceful bedroom setup ideal for a good night's sleep.

Rest easy, wake refreshed. Your body rejuvenates during sleep.

If there’s one thing that often gets compromised during holidays, it’s restorative sleep. Never underestimate the healing power of a good night’s sleep. Achieving a good night’s sleep can restore energy levels and help regain emotional balance. As you transition out of the holiday season, it is important to re-establish a regular, healthy sleep pattern. One way to achieve this is by maintaining consistent bedtimes and wake-up times. Going to bed and waking up at the same time each day can help regulate your body’s internal clock and enhance sleep quality.

In today’s digital age, device time can intrude on our sleep cycle. The blue light emitted by screens can interfere with our natural sleep signals. Try to cut out device time at least an hour before bed – instead, engage in relaxing activities such as reading a book, meditating, or taking a warm bath. Making these changes can create a conducive environment for sleep, allowing your body and mind to wind down and prepare for rest.

Aim to get 7-8 hours of sleep each day. Prioritizing sleep is an integral aspect of holistic self-care and overall wellness.

5. Lean on Your Support System

Seek the assistance of your support network—family, friends, or mental health professionals—when necessary. Remember, your loved ones can provide not only comfort, but also a healthy perspective and sound advice when you need it most. Engaging in conversations with trusted individuals can be a source of encouragement, reassurance, and problem-solving assistance. Often, simply sharing your feelings and thoughts can lighten your emotional load, allowing you to face challenges with renewed strength and confidence.

Your support network can also serve as accountability partners, helping you keep track of your progress and maintain consistency in your self-care journey. They can join you in activities like walking or starting new hobbies, making the process more enjoyable and collaborative.

Reaching out to others for support is also an opportunity to strengthen your relationships and foster a sense of belonging within your social circle. Genuine connections with others contribute significantly to your overall mental well-being, making it crucial to invest time and effort in nurturing them.

Conclusion

Keep in mind that even minor shifts in your lifestyle can lead to major improvements in your wellness. By acknowledging your feelings, taking one step at a time, nourishing your body, prioritizing sleep, and leaning on your support system, you can successfully navigate the post-holiday period and reclaim your rhythm of self-care.

If getting back to your “normal” proves exceptionally challenging or if you notice a persistent shift in mood, appetite, or sleep, don’t hesitate to seek professional help. These could be signs of underlying mental health concerns, and it’s important to address them promptly. Your primary care doctor or a specialized mental health care provider can provide the support and guidance you need.

At HMH Counseling based in Orlando, FL, we understand that every mental health journey is unique. We’re committed to providing personalized and holistic support that goes beyond talk therapy and comprehensively nurtures your mind, body, and spirit. If you’re in need of personalized care or ready to begin your healing journey, we’re here for you. Contact us today for compassionate and mindful support.

A person standing in nature with arms raised in triumph, facing majestic mountains. Symbolizing personal triumph, empowerment, and the journey to well-being.

The Advantages of Self-Payment for Therapy: Taking Charge of Your Mental Health Journey

Discover the Freedom and Personalization of Self-Payment for therapy on your path to optimal well-being.

September 25 • Written by Jennifer Sierra, LMHC

At Holistic Mental Health Counseling, we value a holistic approach to mental health. Our mission is to empower you to take control of your mental well-being and support you on your path toward improved well-being and healing. One way to achieve this goal is through self-payment for therapy. In this blog post, we’ll explore the numerous advantages of self-payment, providing you with the information you need to make informed decisions about your mental health journey.

Advantage 1: Tailoring Therapy to Your Unique Needs

One of the most significant benefits of self-payment is the freedom to select a therapist who resonates with your specific needs and personality. Self-payment empowers you to take control of your mental health journey. By choosing a therapist who aligns perfectly with your individuality, you can tailor your therapy experience to your distinct requirements. This flexibility extends to scheduling, wait times, and session lengths, ensuring that your therapy experience is personalized to meet your unique needs. Why limit yourself to a pre determined list of providers?

Advantage 2: Flexibility and Control in the Counseling Process

Opting for self-payment allows for a holistic approach to therapy. At Holistic Mental Health Counseling, we highly value your individuality and create personalized treatment plans that align with your unique needs and goals. Self-payment provides you and your therapist with more flexibility to meet your specific needs.

Choosing to pay out-of-pocket allows you to explore therapy options that may be considered outside of the traditional norm. For instance, you can have sessions more frequently than once a week or for longer durations than the standard 45 minutes, without the added hassle of going through insurance for prior approval. You can also explore holistic and creative interventions in addition to evidence based methods. This approach acknowledges that you are the expert in your own life and should have the final say in determining what works best for you.

Self-payment puts you in the driver’s seat of your mental health journey. It allows you the freedom to navigate your therapy experience according to your preferences and allows your therapist to fully tailor their approach to meet your needs. Our intention is to empower you to take control of your mental health and provide you with the highest level of personalized care.

Advantage 3: Swift Access to Care

Self-payment for therapy not only grants you the freedom to choose your therapist but also offers expedited access to care. Opting for self-payment means that you can avoid the obstacles to care such as long wait times, no call backs and delays in finding an in network provider. At Holistic Mental Health Counseling, we value your time and prioritize prompt access to therapy.

Advantage 4: Prioritizing Overall Well-Being

Self-payment for therapy places a strong emphasis on a holistic approach that values personal strengths and growth over solely addressing mental health symptoms. By choosing self-payment, you and your therapist can focus solely on your mental health journey, free from the constraints of insurance regulations and prioritizing your overall well-being.

Advantage 5: Making Therapy Accessible

Self pay may not be feasible for everyone. In addition to self-pay, there are other alternative ways to make therapy more affordable and accessible. For example, you can explore using your out-of-network benefits to help cover the cost of your therapy sessions. When your insurance coverage includes out of network benefits, it means that the insurance company will provide coverage for you to see a therapist of your choice that is not in their network. If you are wondering if this is possible for you, go ahead and contact your insurance. When using your out of network benefits with Holistic Mental Health Counseling, we can provide you with a superbill (receipt) to submit to your insurance for reimbursement. If that sounds intimidating, we can also recommend additional resources that will allow you to submit your claims with ease.

Reimbursement rates vary and depends on your specific coverage. Using your out of network coverage also may provide you with more privacy than in-network counseling, because no treatment plans are sent to the insurance company (unless that insurance company requests this). However, something to keep in mind is they will still require a diagnosis for their billing purposes. So, this option has a bit more privacy than in-network, but not as much as out-of-pocket.

Another option to consider is using your HSA account to get reimbursed for your therapy-related expenses. An HSA (Health Savings Account) is a savings account that allows you to set aside pre-tax dollars to pay for qualified medical expenses, including mental health therapy. It’s important to check with your HSA provider to see if therapy is a covered expense.

While self-payment may not work for everyone, it’s important to make an informed decision that is in your best interest. You may find that in-network benefits are a better option after reviewing your benefits and provider choices, and that’s okay. What matters the most is making the best decision for your mental health, your journey, and your wellbeing.

Conclusion: Your Mental Health, Your Decision

In conclusion, self-payment for therapy offers many advantages that may not always be readily available through in network insurance providers. It empowers you to select a therapist aligned with your unique needs and preferences, provides swift access to therapy, that is private and cost-effective, and places your overall well-being at the forefront. By choosing what best suits your individual needs, you can take crucial steps towards prioritizing your mental health journey. At Holistic Mental Health Counseling, we are dedicated to supporting you at every stage of your path towards improved overall well-being. Contact us at Holistic Mental Health Counseling to learn more about our payment options and start your journey towards finding hope, health and healing.

Please note that the information provided in this blog is for informational purposes only and should not be construed as medical or professional advice. It is always recommended to seek guidance from a qualified healthcare professional for personalized advice.

Mother high fiving young daughter that is wearing a book bag and holding books

Balancing Priorities and Self-Care: 8 Tips for a Smooth Back-To-School Year Transition!

August 7 • Written by Jennifer Sierra, LMHC

As the summer days begin to wane and the leaves start to change color, a new chapter awaits on the horizon – the beginning of a new school year. The excitement of fresh beginnings, reuniting with friends, and embarking on new adventures can be invigorating. However, it’s all too easy to fall into the trap of an overzealous long to-do list of tasks and aspirations that might be more overwhelming than inspiring. In this blog post, we’ll explore how to transition into the new school year with grace and balance, steering clear of the perfectionist pitfalls often accompanying the back-to-school season. Research has shown that high levels of stress during the back-to-school transition can have negative effects on both academic performance and mental health, making it important for parents and students to prioritize self-care and stress management techniques during this time. Self-care practices can improve mental health.

1. Prioritizing Your Time

Before plunging headfirst into the overwhelming list of tasks, take a step back and assess what is essential and what can be set aside. Let’s be honest, we’ve all been there. If you haven’t managed to tackle the closet deep-cleaning mission over the past year, right before the school year might not be the best time to start. Setting unattainable goals can lead to burnout and disappointment. Instead, focus on a few key tasks that will genuinely enhance your transition. Prioritize items that will have a meaningful impact on your life and ease your transition, such as organizing school supplies, creating a study schedule, or setting up a dedicated workspace. First create a schedule: Make a list of all the tasks that must be completed before the school year starts. Then, create a schedule that prioritizes these tasks based on their importance and deadline. This will help you stay organized and make sure you remember everything necessary.

2. Declutter with Purpose

While the idea of cleaning out all of the closets might seem appealing, it’s helpful to approach decluttering with purpose. Instead of attempting to tackle your entire living space, choose one area that will significantly affect your daily life – whether it’s your study area, bedroom, or living room. Donate, discard, or organize items that no longer serve you, creating a fresh and inspiring space where you and your family can thrive during the upcoming school year. When decluttering, try to consider the purpose and value of each item. You can ask yourself if an item serves a practical purpose or brings you joy. If not, it may be time to let go of it. This can help you prioritize what to keep and what to discard. Once you have decluttered your space, you can move on to crafting a back-to-school routine.

3. Craft a Realistic Back-to-School Routine

Crafting a routine that aligns with your personal needs and responsibilities is crucial. Establish a routine that allows for a healthy balance between academic pursuits, social interactions, and self-care. Having a consistent morning routine can help children feel more organized and prepared for the day ahead. One way to accomplish this is by having a solid morning routine. This can include waking up at the same time every day, eating a healthy breakfast, and getting dressed for the day. A consistent routine can help children feel more organized and prepared for the day ahead. When establishing your routine, make sure to leave room for prioritizing self-care.

4. Prioritize Self-Care

Transitioning into a new school year can be demanding. Still, it’s essential to prioritize self-care amidst the hustle and bustle. Set aside time for activities that rejuvenate your mind and body, whether it’s reading, exercising, practicing mindfulness, or spending quality time with loved ones. A well-nourished and rested individual is better equipped to navigate the challenges of the academic year. Establishing a healthy meal routine is a great way to prioritize self-care for the entire family. Parents can plan and prepare healthy meals and snacks in advance to ensure their children get the necessary nutrients to fuel their bodies and minds. This can also help reduce stress and save time during busy school days. Meal planning should be tailored to your realistic capabilities and preferences.

5. Emphasizing Meaningful Moments

Amid the chaos, it’s important to remember what truly matters: spending quality time with your loved ones and creating lasting memories. Include meaningful activities in your transition plan instead of focusing solely on completing tasks. Consider starting a new tradition that is simple and something to look forward to. Gathering as a family for a meal can be a wonderful ritual. Consider dedicating time to have a heartfelt dinner with your children on the evening before school resumes. Engage them in discussions about their goals for the upcoming school year, what they are looking forward to the most, and any concerns they might have. By giving importance to these meaningful conversations and shared moments, you have the opportunity to facilitate a more seamless transition for all family members.

6. Balancing Commitments

It’s easy to become overwhelmed with the endless commitments and activities that come with the school year. However, finding a balance that works for you and your family is possible. Not everyone thrives in the same environment or has the same energy levels. For example, if planning a last-minute vacation before school starts will leave your family feeling overwhelmed and exhausted, it might be best to plan something simpler or postpone it. Take the time to assess your energy needs and those of your family members. Be mindful of your commitments and ensure that you have the necessary balance for your well-being and your family’s well-being. In addition to the emotional aspects of the transition, there are practical considerations to keep in mind. Building a buffer day before the first day of the school year can provide a much-needed opportunity for rest and relaxation for your family.

7. Keeping It Realistic and Flexible

Life is unpredictable, and plans may need to change. Give yourself the flexibility to pivot and adapt when unexpected circumstances arise. It’s okay to let go of extracurricular activities or adjust your schedule when necessary. Avoid pressuring yourself to accomplish everything on a perfect checklist. Focus on living in the moment and appreciating your life as it is.

8. Know that you are appreciated

Lastly, a special message of appreciation goes out to all the parents who are doing their best, striving to get things done. Recognize that you are valued. Give yourself credit for all your hard work, and remember that as long as you do your best, that is enough.

Conclusion

As the new school year approaches, it’s natural to feel a surge of motivation and excitement or possibly even dread and anxiety. However, approaching it from a balanced perspective can have a positive impact. Instead of succumbing to the allure of an overzealous to-do list, focus on setting realistic goals, decluttering with purpose, crafting a personalized routine, prioritizing self-care, meaningful moments, and doing your best given your circumstances. By embracing balance and mindful planning, you can embark on this new chapter with confidence and enthusiasm, ready to make the most of the opportunities that lie ahead and enjoy the ride along the way.

woman with arms overhead triumphantly facing the sun and mountains

Mental Health Therapy: How Therapy Can Help You Find Your Voice

August 5 • Written by Jennifer Sierra, LMHC

If you’re struggling with anxiety, depression, or another mental health condition, it can be hard to know where to start when it comes to finding help. Therapy is one option that many people consider when they’re looking for support.

Who Can Benefit from Therapy?

Therapy isn’t just for people with mental illnesses or other serious conditions. People who simply want to improve their lives sometimes benefit from it as well. Some common reasons for seeking therapy include:

Difficulty in your relationships

Challenging negative thinking

Discovering why you feel so disconnected

Working through difficult or painful childhood issues

Finding meaning and purpose

Improving your self-esteem

Establishing Boundaries with Your Therapist

It’s important to remember that in therapy, your main focus should be on your own well-being and growth. Your therapist is there to support and guide you, creating a safe space for you to explore and learn. While it’s natural to feel empathy towards your therapist, establishing boundaries and maintaining your own self-care is crucial. This freedom to solely focus on yourself and your journey of learning new communication methods can greatly contribute to the therapeutic process.

The Therapeutic Relationship

Therapy is a collaborative effort, and your therapist is trained to create a supportive atmosphere of trust for you to explore your thoughts and emotions. They have their own support systems in place outside of therapy and are equipped to handle the challenges that may arise during your sessions.

A therapist is trained to create a safe environment by building a relationship based on trust and respect. As the trust between you and your therapist develops over time, you both can work towards uncovering and understanding the underlying causes of your struggles and seek healing together.

How Therapy Can Help You

Therapy can help you in several ways:

Understand yourself better: In therapy, you’ll learn about your likes and dislikes, how your past experiences affect the way you act now, and what experiences shaped who you are today. Understanding yourself better can allow you to make more intentional choices in your life and develop healthier relationships with yourself and others. Additionally, your therapist can provide you with tools and techniques for managing difficult emotions and navigating challenging situations.

Gain clarity on your goals: Your therapist will help guide you through any obstacles standing between where you are now and where you want to be in life — whether that means finding more meaning and purpose in your life or overcoming sadness or anxiety your therapist will provide guidance and support as you gain clarity on your goals. Through this process, you can develop strategies and take steps towards achieving the positive changes you desire in your life.

Get perspective on past experiences: A therapist will help put everything into perspective by looking at past events from several angles and helping you identify patterns so that they don’t keep happening over and over again in the future. Your therapist can provide you with tools and strategies for managing difficult emotions that may arise as you work through past experiences, helping you overcome obstacles that may have otherwise seemed impossible.

Try out new ways of communicating: During therapy sessions, you have the opportunity to explore and understand your patterns of communication, both with others and with yourself. A skilled therapist can help you identify any ineffective or harmful communication patterns that may be holding you back or causing conflict in your relationships. Through various therapeutic techniques, such as active listening and guided discussions, you can gain insights into your communication style and learn healthier ways of expressing your thoughts, feelings, and needs. Therapy can provide a supportive and non-judgmental space where you can practice assertiveness, effective listening, and emotional expression, allowing you to develop stronger communication skills to enhance your relationships and improve your overall well-being.

The Journey of Therapy

Therapy is a process that requires patience and time. Changes won’t happen overnight. Instead, therapy is a journey that has to be fully embraced. Throughout this journey, you and your therapist will work together to put the puzzle pieces together and identify how to best meet your needs. You can talk about things that are important to you without fear of judgment or ridicule.

As you grow in therapy, you’ll not only gain a deeper understanding of yourself but also of others around you. This newfound knowledge will equip you to face difficult situations in the future with more confidence and self-compassion. Therapy doesn’t have to be scary or intimidating — it can actually be something you look forward to.

I am, Jennifer Sierra, a licensed mental health therapist providing one on one online therapy in the state of Florida. If you or someone you love is suffering, please don’t suffer alone. You deserve to be heard, understood and cared for. There is more to your story, and I am here to help you start the next chapter.

Click the link below to self-schedule an intro call to see if we are a good fit or contact me securely my through my website contact page.

https://go.oncehub.com/HolisticMentalHealthCounseling