Why Choose Us?
Bridging the Gap Counseling Services has been a trusted name in therapy, known for a commitment to client care and innovative treatment methods. I develop individualized treatment plans that address the root causes of your concerns, ensuring effective and sustainable results. My holistic approach combines talk therapy, cognitive-behavioral techniques, and lifestyle adjustments. I addresses both the psychological and physiological aspects of mental health promoting overall well-being. Here’s why you should consider Bridging the Gap Counseling Services:
- Psychotherapy: Talk therapy with a trained professional to process life experiences and develop coping strategies.
- Personalized Treatment Plans: Develop tailored treatment plans that address your unique needs and circumstances.
- Comprehensive Care: I offer a wide range of services, from individual therapy sessions and group support.
- Holistic Approach: My approach addresses both the psychological and physiological aspects of mental health, promoting overall well-being.
- Evidence-Based Techniques: I employ proven methods, including cognitive-behavioral therapy (CBT), motivational interviewing (MI), and other needed techniques.
- Supportive Environment: I provide a safe and supportive space for you to discuss your experiences and progress..
Essential Skills
- Case Management Proficiency
- Treatment and Discharge Planning
- Clinical Documentation Mastery
- Adept at Conflict Resolution
- DSM-IV and HIPAA Knowledge
- Individual and Group Counseling
- Intake Assessment
- Group Therapy Facilitation
- Knowledge of Justice System
- Cultural Sensitivity
- Cognitive Behavioral Therapy (CBT)
- Psychotropic Medication Knowledge
- Adolescent Development
- Suicide Intervention
- Solution-Focused Counseling
- Coping Methods
- Behavior Management Techniques
- Critical Thinking
- Court Protocols
- Defendant Monitoring
- Rehabilitation Services and Counseling
- Professional demeanor, strong interpersonal skills
- Behavior Modification
- Basic Advocate Training
- Telehealth Counseling
- Virtual Group/Individual Counseling
- Superior Communication Skills
- Psychological and Outcome Evaluations
- Psychological Interventions
- Psychological and Psychosocial Assessments
- Building Rapport, Active Listening
Licensure & Certifications
- Licensed Professional Counselor in Texas (LPC)
- Certified by National Board for Certified Counselor (NBCC)
- Licensed Chemical Dependency Counselor – Intern in Texas (LCDC-i)
- Licensed Sex Offender Treatment Provider in Texas (LSOTP)
Affiliations
- American Counseling Association (ACA)
- American Psychological Association (APA)
- Society for Industrial and Organizational Psychology (SIOP)
- International Honor Society in Psychology (PSO CHI)
- The National Society of Leadership and Success (NSLS)
- Safer Society Foundation
- Correctional Management Institute of Texas (CMIT)
- Counsel on Sex Offender Treatment (CSOT)
- County and Federal Probation/Parole
- Texas Department of Criminal Justice (TDCJ)
- International Training & Trauma Institute (ITTI)
Proficiency of Expertise
- Inform clients of client rights and responsibilities, confidentiality, and limits of confidentiality.
- Provides exceptional professional counseling services to more than 175 clients.
- Works with various populations ranging in ages 5 to 80.
- Offers guidance and advice to help cultivate self-esteem.
- Arrange and facilitate therapy sessions for individuals, couples, and families.
- Implement evidence-based therapeutic interventions to promote positive behavior change.
- Engage clients in conversation to determine feelings and apprehensions.
- Develop individualized counseling plans for clients to incorporate short-term and long-term goals.
- Guide clients in developing skills and strategies for dealing with problems.
- Act as clients advocate to coordinate required services or resolve emergency problems in crisis situations.
- Assess patient behavior, moods, and other responses to determine correct diagnosis and devise treatment plans.
- Collaborate with other professionals to coordinate comprehensive care for clients.
- Guide clients in effective therapeutic exercises integrated from Cognitive Behavior Therapy and Dialectical Behavior Therapy (DBT).
- Educate clients on mental health topics and resources to clients.
- Assess clients’ needs to provide appropriate therapeutic interventions.
- Provide emergency response in crisis situations to diffuse tensions and prevent violence.
- Educate clients on the dangers of substance abuse and prevention techniques.
- Display sensitivity to cultural and linguistic needs of clients and families served.
- Assist clients in exploring feelings and understanding behaviors.
- Develop treatment plans to help clients build self-confidence and resilience.
- Adapt counseling techniques to best suit the individual needs of each client.
- Design a safe and supportive environment for clients to discuss issues.
- Determined clients’ risk of self-harm or other dangerous behaviors.
- Guide clients in development of skills and cognitive behavioral therapy techniques.
- Document client progress in confidential files.
- Assist clients to better understand roles as parents, focusing on developing skills to nurture and guide children.
- Assist clients with gaining insights, establishing clear goals, and planning strategies to reach personal targets.
- Compile detailed client histories using intake forms, interviews, and assessments to build complete picture for determining optimal therapeutic approaches.
- Counseled individuals, groups, or families to help understand problems, deal with crisis situations, and develop realistic action plans.
- Provide direct services to clients including assessment of issues and progress, treatment planning and updates, individual and group counseling, and interventions as needed.
- Engage in applicable educational opportunities to continue to develop expertise in the field of service.
- Communicate with families, probation officers, parole officers, and other authorized parties to exchange necessary information during treatment process and document all client- related contact in compliance with agency standards.
- Document all client- related contact in compliance with agency standards.
- Document all client information including service plans, treatment reports and progress notes.
- Collaborate closely with the treatment team to appropriately coordinate client care services.
- Employ anger management techniques, relaxation skills, impulse control, social skills, emotional coping skills and functional living skills.
- Ensure clients Protected Health Information (PHI), psychotherapy notes and progress notes, and treatment reports are safely protected utilizing an Electronic Health Record software.
- Work in collaboration with clients to develop timely goals and strategies for dealing with presenting problem(s).
- Help identify the underlying causes of an individual’s symptoms and provide a basis for developing a treatment plan that is tailored to their needs.
- Conduct assessments and evaluations to help patients develop measurable treatment goals.
Addiction
Addiction
Addiction is a complex condition characterized by compulsive engagement in rewarding behaviors, despite negative consequences. It often involves a loss of control over the behavior and the continued engagement in it even when it causes harm. Cognitive behavioral therapy helps individuals address underlying causes that may have contributed to their substance use disorder, as well as identify, avoid, and handle situations where they are likely to relapse and use drugs or alcohol. Addiction comes about through the brain’s normal pathways of pleasure. It is known that addiction changes the circuitry of the brain in ways that make it increasingly difficult for people to regulate the allure of an intense chemical rush of reward.
Health Tips & Info
Managing addiction involves more than just therapy sessions. Here are some tips to help you maintain your recovery in daily life:
- Healthy Communication: Develop good communication skills to convey emotions, needs, and concerns. Seek help from trustworthy friends, family, or support groups to discuss your experiences and emotions.
- Self-Care: Make self-care activities that enhance physical, emotional, and mental well-being a priority. These can include physical activity, a well-balanced diet, adequate sleep, relaxation techniques, and participation in activities that offer joy and fulfillment to you.
- Stress Management: Deep breathing exercises, mindfulness, meditation, yoga, journaling, or exploring hobbies that promote relaxation and stress reduction are all stress management practices to learn and practice.
- Positive Reinforcement: Celebrate your recovery journey’s milestones and accomplishments. Recognize your achievements and reward yourself for reaching goals, no matter how modest. Positive reinforcement can aid in increasing motivation and self-esteem.
- Support Systems: Create a network of people who understand and support your recovery. The options include friends, family, support groups, or a 12-Step sponsor. Engage with your support system on a regular basis and seek their advice and encouragement as needed.
- Coping with Triggers: Determine the people, events, or situations that may entice you to use substances and use strategies to respond to them. While you can aim to avoid these situations at times, you may be faced with them without warning. Finding a way to distract yourself, leave the environment, or turn to a support person can be ways to avoid relapse.
- Problem-Solving Skills: Develop the ability to solve problems in real-time, which means coming up with a solution on the spot. It can involve breaking down challenges into small parts, thinking about potential solutions, and seeking opinions or guidance from others when needed.
- Healthy Boundaries: Set and keep appropriate boundaries with those who might encourage substance use. Understand how to say “no” to situations or individuals that may harm your recovery.
- Cognitive Restructuring: Practice cognitive restructuring approaches to challenge negative and self-destructive thinking habits. Replace negative ideas with positive, realistic ones, and concentrate on reframing beliefs that may lead to substance abuse.
- Relapse Prevention Strategies: Learn and use relapse prevention tactics such as creating a relapse prevention plan, detecting early warning signs of relapse, and having a plan of action in place in the case of a relapse. Maintain contact with your support system and, if necessary, seek guidance from professionals.
- Build a Support Network: Surround yourself with supportive friends and family members who encourage your recovery.
- Healthy Lifestyle: Engage in regular physical activity, maintain a balanced diet, and ensure you get enough sleep.
- Mindfulness and Relaxation: Practice mindfulness and relaxation techniques to manage stress and reduce the risk of relapse.
Attention-Deficit/Hyperactivity Disorder (ADHD)
Attention-Deficit/Hyperactivity Disorder (ADHD)
Hyperactivity Disorder, often referred to as Attention-Deficit/Hyperactivity Disorder (ADHD), is a mental health condition characterized by persistent patterns of inattention, hyperactivity, and impulsivity. These symptoms can interfere with functioning or development, affecting both children and adults. Professional medical therapy can significantly improve the lives of those with ADHD.
Attention-deficit/hyperactivity disorder (ADHD) is one of the most common mental disorders affecting children. Symptoms of ADHD include inattention (not being able to keep focus), hyperactivity (excess movement that is not fitting to the setting) and impulsivity (hasty acts that occur in the moment without thought). ADHD is considered a chronic and debilitating disorder and is known to impact the individual in many aspects of their life including academic and professional achievements, interpersonal relationships, and daily functioning. ADHD can lead to poor self-esteem and social function in children when not appropriately treated. Adults with ADHD may experience poor self-worth, sensitivity towards criticism, and increased self-criticism possibly stemming from higher levels of criticism throughout life.
ADHD is a developmental disorder characterized by an ongoing pattern of one or more of the following types of symptoms:
- Inattention, such as having difficulty paying attention, keeping on task, or staying organized
- Hyperactivity, such as often moving around (including during inappropriate times), feeling restless, or talking excessively
- Impulsivity, such as interrupting, intruding on others, or having trouble waiting one’s turn
Health Tips & Info
Managing Hyperactivity Disorder involves more than just therapy sessions. Here are some tips to help you manage ADHD in your daily life:
- Create a Structured Environment: Establish routines and organization to help manage tasks and responsibilities.
- Stay Active: Engage in regular physical activity to help reduce hyperactivity and improve concentration.
- Healthy Lifestyle: Ensure a balanced diet, get enough sleep, and limit screen time to promote overall well-being.
- Organization: Make lists, use checklists, and set aside time to plan. You can also use sticky notes as reminders and keep an appointment book.
- Exercise: Regular physical activity can help with feelings of restlessness and impulsiveness.
- Relaxation: Try listening to music or learning breathing exercises. You can also try meditating, which can help you pause before acting.
- Identify triggers: Make a list of situations where you’ve been impulsive and try to identify what your triggers are.
- Treatments: Effective treatment often involves a combination of elements, such as medication, psychotherapy, or lifestyle changes.
- Accommodations: If your ADHD symptoms affect your work, you may qualify for reasonable accommodations under the Americans with Disabilities Act (ADA).
- Exercise: Regular exercise can improve attention and school performance. You can also try taking activity breaks during the day.
- Sleep: Get enough sleep and avoid caffeine late in the day. You can also create a bedtime routine.
- Mindfulness: Practice mindfulness meditation to improve focus, memory, and attention. You can also try deep breathing exercises.
- Self-care: Prioritize self-care to ensure you’re functioning at your best. This includes eating a balanced diet, reducing alcohol consumption, and quitting smoking.
- Social dynamics: Practice expected social behaviors on your own or with a therapist.
- Time management: Use the Pomodoro Technique to break work into intervals separated by short breaks.
- Hyperactivity: Try shaking your legs, moving your hands, doodling, or using a standing desk.
- Support groups: Join a local or national support group to connect with others in a similar situation. You can also join a support group to connect with others who have ADHD.
- Employer: If you have a job, speak to your employer about your condition and discuss ways to help you work better. Talk to your employer or school about your ADHD and what accommodation might be available.
- College or university: Ask about adjustments that can be made to support you, such as extra time to complete exams.
Communication Skills
Communication Skills
The ability to receive and send information clearly makes for good communication. We place high emphasis on communication and understanding. Your pattern of communication has a significant impact on how your message is perceived. We provide counselling services to improve your communication. In addition to these therapeutic approaches, there are a number of other strategies that can help individuals improve their communication skills, such as:
- Cognitive-behavioral therapy (CBT): This therapy can help individuals with anxiety or depression, which can interfere with communication.
- Social skills training: This therapy can help individuals with social communication difficulties such as those with social anxiety disorder or social situations.
- Communication training: This can involve learning specific communication techniques, such as active listening, assertive communication, and conflict resolution.
- Social skills training: This can help individuals learn how to interact with others in a variety of social situations.
The best approach for improving communication skills will vary depending on the individual’s specific needs and circumstances. It is important to consult with a qualified professional to determine the most appropriate course of action.
Health Tips & Info
- Active listening: Pay close attention to what the patient is saying, both verbally and non-verbally, and use verbal and non-verbal cues to show engagement.
- Empathy: Try to understand and share the patient’s feelings and perspective, demonstrating compassion and concern.
- Clear and concise communication: Explain medical information in simple terms, avoiding jargon and using straightforward language.
- Ask open-ended questions: Encourage the patient to elaborate on their concerns and experiences by asking questions that require more than a yes/no answer.
- “Teach-back” method: Ask the patient to repeat key information to confirm their understanding.
- Adapting communication style: Adjust your approach based on the patient’s level of understanding, cultural background, and preferred communication style.
- Non-verbal communication: Maintain eye contact, use positive facial expressions, and have an open and welcoming body language.
- Building trust: Be honest, transparent, and consistent in your communication to build rapport with the patient.
- Managing difficult conversations: Use respectful and assertive communication techniques when discussing sensitive topics.
- Conflict resolution: Address concerns promptly, listen to all perspectives, and work collaboratively to find solutions.
Important aspects to consider:
- Cultural sensitivity: Be aware of cultural differences in communication styles and adjust your approach accordingly.
- Privacy and confidentiality: Protect patient information and ensure privacy throughout interactions.
- Managing stress: Maintain a calm and professional demeanor even in challenging situations.
Borderline Personality Disorder (BPD)
Borderline Personality Disorder (BPD)
Common Symptoms of BPD
Individuals with BPD often exhibit a pattern of unstable relationships, self-image, and emotions. Common symptoms include:
- Intense fear of abandonment: A pervasive fear of being alone or abandoned, leading to desperate efforts to avoid real or imagined separation.
- Unstable relationships: Intense, idealizing relationships that quickly shift to feelings of devaluation and anger.
- Impulsive behavior: Engaging in risky behaviors, such as substance abuse, reckless driving, or impulsive spending.
- Self-harm: Engaging in self-cutting, burning, or other forms of self-injury as a way to cope with emotional distress.
- Rapid mood swings: Experiencing intense emotional shifts, often from euphoria to despair.
- Chronic feelings of emptiness: A persistent sense of emptiness or void.
- Dissociative symptoms: Feeling detached from oneself or reality.
- Inappropriate intense anger: Difficulty controlling anger, often leading to outbursts.
- Paranoid thoughts or dissociative symptoms: Transient, stress-related paranoid thoughts or severe dissociative symptoms.
Health Tips & Info
- Seek professional help: Stick to your treatment plan, including therapy sessions and medications.
- Practice self-care: Eat well, exercise regularly, and get enough sleep. You can also try stress management techniques like meditation, yoga, or Tai Chi.
- Learn about BPD: Understand what causes BPD and what may trigger impulsive or angry behaviors.
- Build a support system: Connect with others who have BPD and involve loved ones in your treatment.
- Practice coping skills: Use breathing techniques and mindfulness meditation to manage strong emotions.
- Set limits: Learn how to express your emotions without pushing others away.
- Avoid drugs and alcohol: These substances can disrupt your emotional balance and interact with medications.
- Prepare for crises: Work with your mental health professional to create a plan for what to do if a crisis occurs.
- Call the Suicide and Crisis Lifeline: If you or someone you know is thinking of harming themselves or others, call or text 988 to connect with trained crisis counselors.
Bipolar Disorder
Bipolar Disorder
Bipolar Disorder is a lifelong mood disorder and mental health condition that causes intense shifts in mood, energy levels, thinking patterns, and behavior. Bipolar disorder is a chronic mood disorder that causes intense shifts in mood, energy levels and behavior. Manic and hypomanic episodes are the main sign of the condition, and most people with bipolar disorder also have depressive episodes. The condition is manageable with medications, talk therapy, lifestyle changes and other treatments.
Health Tips & Info
- Sleep: Maintain a consistent sleep schedule and avoid jet lag. Sleep deprivation can trigger manic or depressive episodes.
- Exercise: Try to get at least 30 minutes of moderate to vigorous activity most days. Aerobic exercise, like running, swimming, or dancing, can be especially helpful.
- Eat well: Eat a healthy diet that includes vegetables, fruits, whole grains, and protein.
- Take medication: Take your medication as prescribed, even when you feel good. Stopping or missing doses can make your medication less effective or cause symptoms to return.
- Reduce stress: Try to simplify your life and minimize stress. You can try physical activity, deep breathing, or massage.
- Build a support network: Surround yourself with people who can help you and watch for warning signs. You can also join a support group.
- Keep a mood journal: Track your mood, sleep, activities, and feelings to identify triggers and changes in your treatment.
Depression
Depression
Depression is a common condition that results in a persistent feeling of sadness. It is normal to feel sad about or grieve over difficult life situations such as divorce or losing your job. But depression changes how you think, sleep, eat, and act. Depression is a common mental health condition that causes a persistent feeling of sadness and changes in how you think, sleep, eat and act. There are several different types. Depression is treatable usually with talk therapy, medication or both.
Health Tips & Info
Managing depression involves more than just therapy sessions. Here are some tips to help you manage depression in your daily life:
- Stay Connected: Maintain relationships with friends and family to build a support network.
- Exercise Regularly: Physical activity can help alleviate depression symptoms by releasing endorphins.
- Healthy Lifestyle: Ensure you have a balanced diet, get enough sleep, and avoid excessive alcohol and drugs.
- Practice self-care: Get enough sleep, eat a healthy diet, and exercise regularly. You can also try activities that reduce stress, like meditation or tai chi.
- Stay connected: Maintain relationships with friends and family and confide in someone when you’re feeling down.
- Set goals: Set small, achievable goals to build confidence and motivation.
- Avoid substances: Avoid or cut down on alcohol and don’t use illicit drugs. Alcohol can worsen depression symptoms.
- Stick to your treatment plan: Continue to take your medication and go to therapy, even if you feel better. Stopping medication abruptly can cause withdrawal symptoms.
- Be patient: It can take time to feel better, and depression symptoms may improve slowly.
- Face your fears: Don’t avoid the things that you find difficult.
- Do something nice for someone else: Helping others can help you feel better.
- Take care of yourself: Ask for help from friends and family and find time for yourself to do things you enjoy.
Anger Management
Anger Management
Many people struggling with this have issues with bad temperance. They have not been able to bring their anger under control and this affects their social lives as they are unable to relate with their environment productively. If anger is significantly impacting your life, consider seeking professional help to understand underlying causes and develop coping mechanisms.
Health Tips & Info
Managing anger involves more than just therapy sessions. Here are some tips to help you manage anger in your daily life:
- identifying triggers
- practicing relaxation techniques like deep breathing or meditation
- taking timeouts when feeling overwhelmed
- exercising regularly,
- getting enough sleep
- avoiding excess caffeine
- consciously thinking before speaking or acting in anger
Key points about anger management:
- Recognize your triggers: Pay attention to situations, people, or events that tend to provoke anger in you, allowing you to anticipate and proactively manage these situations.
- Practice relaxation techniques: Techniques like deep breathing, progressive muscle relaxation, yoga, or meditation can help calm your body and mind when feeling angry.
- Take a timeout: When anger starts to rise, remove yourself from the situation and take a short break to cool down.
- Express yourself assertively: Once calm, communicate your concerns clearly and directly without aggression.
- Challenge negative thoughts: Identify and challenge unhelpful thought patterns that contribute to anger, replacing them with more positive and realistic thinking.
- Physical activity: Regular exercise can help release tension and improve your overall mood, reducing anger levels.
- Prioritize self-care: Ensure adequate sleep, a healthy diet, and manage stress levels to maintain emotional stability.
- Practice Deep Breathing: Deep breathing exercises can help calm your mind and reduce anger.
- Engage in Physical Activity: Regular exercise can help alleviate stress and reduce anger.
- Develop Healthy Communication Skills: Learn to express your feelings calmly and constructively.
Sleep Issues/Disorders
Sleep Issues/Disorders
Sleep disorders (or sleep-wake disorders) involve problems with the quality, timing, and amount of sleep, which result in daytime distress and impairment in functioning. Sleep-wake disorders often occur along with medical conditions or other mental health conditions, such as depression, anxiety, or cognitive disorders. There are several different types of sleep-wake disorders, of which insomnia is the most common. Other sleep-wake disorders include obstructive sleep apnea, parasomnias, narcolepsy, and restless leg syndrome.
Sleeping difficulties are linked to both physical and emotional problems. Sleep problems can both contribute to or exacerbate mental health conditions and can be a symptom of other mental health conditions.
- Sleep Apnea
- Central Sleep Apnea
- Sleep-Related Hypoventilation
- Non-Rapid Eye Movement Sleep Arousal Disorders
- Nightmare Disorder
- Rapid Eye Movement Sleep Behavior Disorder
- Hypersomnolence Disorder
- Narcolepsy
- Restless Leg Syndrome
- Circadian Rhythm Sleep-Wake Disorders
Health Tips & Info
- Sleep schedule: Maintain a consistent bedtime and wake up time, even on weekends.
- Bedroom environment: Keep your bedroom dark, quiet, and cool.
- Electronics: Avoid using electronic devices, especially phones and computers, before bed.
- Food and drink: Avoid caffeine and alcohol before bed, and don’t eat a large meal.
- Exercise: Exercise regularly, but not right before bed.
- Relaxation: Do something to help you relax before bed, like reading.
- Naps: Avoid naps, especially in the afternoon.
- Sleep diary: Keep a sleep diary for a week and share it with your doctor.
- Sleep study: A sleep study, also called polysomnography (PSG), can help determine if you have a sleep disorder.
- Surgery: For sleep apnea, surgery like an adenotonsillectomy or jaw advancement surgery can help.
- Other treatments: A doctor can suggest different sleep routines or medicines to treat sleep disorders.
- Melatonin supplements may be helpful for people with some types of insomnia. Long-term safety has not been investigated.
- Mind and body approaches, such as mindfulness, meditation, yoga, massage therapy and acupuncture lack evidence to show their usefulness but are generally considered safe.
- Herbs and dietary supplements have not been shown to be effective for insomnia. There are safety concerns about some, including L-tryptophan and Kava, while others may interact with prescribed medications.
Schizophrenia
Schizophrenia
Schizophrenia is a psychiatric condition that disrupts how your brain works, interfering with your thoughts, memory, senses and behaviors. Schizophrenia is a serious mental health condition that affects how people think, feel and behave. It may result in a mix of hallucinations, delusions, and disorganized thinking and behavior. Hallucinations involve seeing things or hearing voices that aren’t observed by others.
Health Tips & Info
Managing schizophrenia involves more than just therapy sessions. Here are some tips to help you manage schizophrenia in your daily life:
- Adhere to Treatment Plans: Consistently follow your prescribed treatment plan, including taking medications as directed.
- Stay Connected: Maintain relationships with supportive friends and family members.
- Healthy Lifestyle: Ensure you have a balanced diet, get enough sleep, and avoid alcohol and drugs.
- Maintaining a healthy lifestyle with regular sleep
- Exercise
- Avoiding alcohol and drugs.
- Managing stress through relaxation techniques.
- Building strong support networks.
- Actively engaging in therapy sessions.
- It’s important to educate yourself about the condition.
- Seek support from healthcare professionals and support groups when needed.
Post-Traumatic Stress Disorder (PTSD)
Post-Traumatic Stress Disorder (PTSD)
Post-traumatic stress disorder (PTSD) is a mental health condition that’s caused by an extremely stressful or terrifying event — either being part of it or witnessing it. Symptoms may include flashbacks, nightmares, severe anxiety and uncontrollable thoughts about the event. Managing PTSD in therapy primarily involves utilizing “trauma-focused” talk therapies like Cognitive Processing Therapy (CPT) and Prolonged Exposure (PE) therapy, which focus on gradually exposing individuals to their traumatic memories in a safe and controlled environment to help them process and manage their fear and distress, often by identifying and changing unhelpful beliefs about the trauma.
Health Tips & Info
Managing PTSD involves more than just therapy sessions. Here are some tips to help you manage PTSD in your daily life:
- Reach out for support: Connect with friends, family members, or a support group to share your experiences and receive emotional validation.
- Therapy: Cognitive Behavioral Therapy (CBT), particularly exposure therapy, can be highly effective in treating PTSD.
- Relaxation techniques: Practice deep breathing exercises, meditation, yoga, or progressive muscle relaxation to manage anxiety and stress.
- Healthy lifestyle: Maintain a balanced diet, get enough sleep, and engage in regular physical activity.
- Stress management: Learn coping mechanisms to manage triggers and situations that may cause distress.
- Avoid self-medication: Do not use alcohol or drugs to cope with PTSD symptoms as they can worsen your condition.
- Practice Mindfulness: Engage in mindfulness exercises and meditation to help reduce stress and stay grounded.
- Stay Connected: Maintain relationships with supportive friends and family members.
Important considerations:
- Everyone heals at their own pace: Recovery from PTSD can take time and requires patience.
- Early intervention is key: Seeking treatment as soon as possible can improve your chances of recovery.
- Educate yourself: Learn about PTSD to better understand your symptoms and treatment options.
When to seek immediate help:
- If you are experiencing suicidal thoughts or self-harming behaviors.
- If you are having severe flashbacks or panic attacks that significantly disrupt your daily life.
- If you are unable to manage your symptoms with self-care strategies.
Anxiety Disorder
Anxiety Disorder
Anxiety disorders are the most common in the U.S. affecting over 40 million Americans. This is one of the most distressing challenge that people have to cope with. Anxiety is a term which is used to refer to a number of issues which includes phobias. This is a fear relating using elevators, insects, flying in airplanes and much more. Anxiety disorders are a group of mental health conditions that involve persistent and uncontrollable feelings of fear or worry.
Common Symptoms of Anxiety
People with anxiety disorders may experience:
- Excessive fear or worry about specific situations or everyday things
- Panic attacks, which are sudden feelings of intense terror
- Physical symptoms like trembling, sweating, rapid heartbeat, and nausea
- Avoidance behaviors to avoid situations that trigger anxiety
- Difficulty concentrating or making decisions
- Irritability, tension, or restlessness
- Trouble sleeping
There are several types of anxiety disorders, including:
- Generalized anxiety disorder
- Panic disorder
- Social anxiety disorder
- Agoraphobia
- Specific phobia
- Post-traumatic stress disorder
- Obsessive-compulsive disorder
- Separation anxiety disorder
Health Tips & Info
Managing anxiety involves more than just therapy sessions. Here are some tips to help you manage anxiety in your daily life:
- Avoid alcohol and recreational drugs. These substances can cause or worsen anxiety. If you can’t quit on your own, see your healthcare team or find a support group to help you.
- Eat healthy foods. A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
- Identify triggers. Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health professional so you’re ready to deal with anxious feelings in these situations.
- Keep physically active. Develop a routine so you’re physically active most days of the week. Exercise is a powerful stress reducer that can improve your mood and help you stay healthy. Starting slowly and gradually increase the amount and intensity of your activities.
- Learn about your disorder. Talk to your healthcare team to discover what might be causing your specific condition and what treatments might be best for you. Involve your family and friends and ask for their support.
- Make sleep a priority. Do what you can to ensure you’re getting enough sleep to feel rested. If you aren’t sleeping well, talk with your healthcare professional.
- Quit smoking and reduce or quit drinking caffeinated beverages. Nicotine and caffeine can worsen anxiety.
- Socialize. Don’t let worried isolate you from loved ones or activities.
- Stick to your treatment plan. Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.
- Use stress management and relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
- Write in a journal. Keeping track of your personal life can help you and your mental health professional identify what’s causing you stress and what seems to help you feel better.
Gender issues
Gender Issues
Gender issues encompass a wide range of concerns related to the social, economic, and political inequalities between men and women. These issues stem from deeply ingrained societal norms and power structures that often disadvantage women and other marginalized genders. A mental health professional can help you explore your gender identity, process your emotions, and develop coping strategies.
Social and Cultural Factors:
- Lifestyle Choices: Gender roles and societal expectations can influence lifestyle choices, such as smoking, drinking, and diet, which can impact health.
- Stress and Mental Health: Gender-based discrimination, violence, and societal pressures can contribute to mental health issues like anxiety and depression.
- Access to Healthcare: Women and marginalized gender identities may face barriers to accessing quality healthcare, leading to delayed diagnosis and treatment.
Addressing Gender and Health:
To improve health outcomes for all genders, it’s essential to:
- Promote Gender Equality: Addressing gender inequality and discrimination can reduce stress and improve mental health.
- Raise Awareness: Educate the public about gender-specific health issues and encourage early diagnosis and treatment.
- Improve Healthcare Access: Ensure equitable access to quality healthcare for all genders.
Health Tips & Info
- Getting treatment: Don’t let the fear of being labeled with a mental illness prevent you from seeking help.
- Building resilience: Resilience is a system of beliefs that interact with environmental stressors to determine coping skills. Factors that can contribute to resilience include:
- Sense of personal mastery
- Self-esteem
- Problem-focused coping
- Sense of self-worth
- Hope
- Activism
- Serving as a role model
- Identity pride
- Peer support
- Educating yourself and others: Respond to misperceptions or negative comments by sharing facts and experiences. You can prepare articles and resources to share with others that explain gender identity and fluidity.
- Speaking out against stigma: Express your opinions at events, in letters to the editor, or on the internet.
- Surrounding yourself with supportive people: Avoid harmful people as much as possible. Make sure your friends and family know what to call you and what pronouns to use to address you.
- Practicing self-care: Get plenty of sleep, eat a nutritious diet, avoid substance misuse, practice meditation or other stress-reduction techniques, and get regular exercise.
- Social support: Connect with people who understand and make you feel welcome, such as friends, family, chosen family, or support groups.
- Hormone therapy: Hormone therapy can help align your physical characteristics with your gender identity.
- Surgery: Gender affirming surgery can help align your gender identity and sex characteristics.
- Social changes: You can adopt a new name, use pronouns that align with your gender identity, and change your clothing, hairstyle, and other personal choices.
- Self-care: Make time for activities that make you feel good, such as getting enough sleep, eating well, exercising, relaxing, and meditating.
- Express your feelings: You can express your feelings in a journal, or through art, craft, or music.
- Create a coping care pack: Put together a list of things that help you deal with dysphoria, such as a distracting toy, essential oil, lip balm, or affirmation cards.
- Seek professional support: You can see a mental health professional exploring your gender, talking about relationship issues, or talking about any anxiety or depression you’re experiencing.
- Join a support group: Support groups can help you find other transgender people who might be experiencing dysphoria as well.
- Practice relaxation techniques: Try breathing, meditation, or other relaxation or mindfulness techniques.
If you or someone you know is struggling with or having thoughts of suicide, you can call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. In the US, you can also call the Trans Lifeline at 877-565-8860.
Trauma Resolution
Trauma Resolution
In counseling, dealing with trauma resolution involves a therapist creating a safe space for the client to confront and process traumatic experiences, often using techniques like cognitive behavioral therapy (CBT), exposure therapy, or narrative therapy to help the client reframe their thoughts, manage emotions, and gradually integrate the traumatic event into their life story, ultimately reducing its negative impact on their well-being.
Trauma resolution is the process of healing and recovery from the emotional and psychological wounds caused by traumatic events. It involves addressing the underlying causes of trauma, processing painful emotions, and developing healthy coping mechanisms.
Therapy specializing in trauma treatment allows individuals to learn coping mechanisms and process experiences in a safe environment. A traumatic experience is any event in life that causes a threat to our safety and potentially places our own life or the lives of others at risk. As a result, a person experiences high levels of emotional, psychological, and physical distress that temporarily disrupts their ability to function normally in day-to-day life.
- Psychotherapy: Talking therapy with a trained professional to process traumatic experiences and develop coping strategies. It is normal to have strong emotional or physical reactions following a distressing event. On most occasions though, these reactions subside as a part of the body’s natural healing and recovery process. There are many things you can do to help cope with and recover from such an experience.
Health Info & Tips
- To cope with trauma and support mental health, resolutions can include:
- Seeking professional therapy,
- Practicing self-care routines like exercise and meditation
- Building a strong support system
- Identifying and addressing unhealthy coping mechanisms
- Setting realistic goals
- Actively working on emotional processing through techniques like cognitive restructuring and exposure therapy.
Key aspects of coping with trauma:
- Progressive muscle relaxation
- Deep breathing
- Grounding exercises
- Self-care practices
- Feel your emotions
- Finding support
- Identifying triggers
- Establish safety
- Maintain healthy habits
- Mindfulness
- Protect ourselves
- Avoid alcohol and drugs
- Connect with supportive people
- Dissociation during trauma
- Distraction
- Doing positive activities
- Help us help others
- Join a support group
- Learn about trauma
- Lessen your stress response
- Reach out for support
- Regain focus through physical activity
- Exercise
- Journaling
- Spending time in nature
- Engaging in hobbies
- Support system: Lean on trusted friends, family members, or support groups to share feelings and receive emotional validation.
Therapeutic approaches for trauma resolution:
- Cognitive Behavioral Therapy (CBT): Helps identify and challenge negative thought patterns related to trauma.
- Prolonged Exposure Therapy (PE): Gradually exposing individuals to trauma-related stimuli to reduce anxiety.
- Trauma-focused therapies: Tailored approaches to address specific aspects of trauma experiences.
Self-care practices for trauma recovery:
- Mindfulness meditation: Focus on the present moment to manage overwhelming emotions.
- Deep breathing exercises: Can help calm the body and mind in stressful situations.
- Regular sleep hygiene: Prioritize quality sleep to support emotional regulation.
- Healthy diet: Eat nutritious foods to maintain physical and mental well-being.
- Physical activity: Engage in regular exercise to release tension and improve mood.
Important considerations:
- Be patient with yourself: Healing from trauma takes time.
- Set realistic goals: Focus on small, achievable steps towards recovery.
- Seek professional help if needed: Don’t hesitate to reach out to a therapist if symptoms are impacting your daily life significantly.
Key points about trauma resolution in counseling:
- Creating a safe environment: The therapist prioritizes building trust and establishing a safe space where the client feels comfortable sharing their traumatic experiences without fear of judgment.
- Assessment and understanding: The therapist will initially assess the nature and impact of the trauma to develop a personalized treatment plan.
- Gradual exposure: Techniques like exposure therapy may be used to gradually expose the client to traumatic memories or triggers in a controlled setting to help them process and desensitize them.
- Cognitive restructuring: CBT can help clients identify and challenge unhelpful thought patterns related to their trauma, replacing them with more realistic and positive beliefs.
- Emotional regulation skills: Therapists may teach coping mechanisms like deep breathing, mindfulness, and relaxation techniques to help clients manage overwhelming emotions that arise when discussing trauma.
- Narrative therapy: This approach encourages clients to retell their traumatic experiences in a way that empowers them to make sense of their story and take ownership of their narrative.
Important considerations when dealing with trauma:
- Respecting the client’s pace: The therapist should allow the client to share information at their own pace and avoid pressuring them to relive traumatic details prematurely.
- Trigger awareness: Be alert to potential triggers that may cause distress and have strategies in place to help the client manage them.
- Collaboration with other professionals: In complex cases, collaborating with other healthcare providers like psychiatrists or medical specialists may be necessary.
Making Sense of Traumatic Events
Once the distressing event is over, you may find yourself trying to make sense of the event. This can include thinking about how and why it happened, how and why you were involved, why you feel the way you do, whether feelings you are having indicate what kind of person you are, whether the experience has changed your view on life, and how.
Our services are tailored to cater for a wide range of counseling needs
- Depression
- Anxiety
- ADHD
- Mood Disorders
- Sleep disorders
- PTSD
- Panic disorders
- Schizophrenia
- Treatment of Sex Offenders
- Trauma Resolutions
- Teen Issues
- Men issues
- Women issues
- Personality disorders
- Parenting
- Collaborative Problem Solving
- Addiction
- Sexual deviance
- Couples counseling
- Self-esteem issues
- Self-harming
- Suicidal Ideation
- Grief
- LGBTQ
- Gender issues
