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Going to the beach is a favorite summer activity for many people but not only is it a fun family vacation, it is good for your mental health! Did you know that you get your daily dose of Vitamin D in just ten minutes at the beach? And the beach is a sensory experience that puts you into a meditative state of mind. You LISTEN to the waves, you SMELL the salty air, you VISUALIZE the pattern of the continuous waves as they crash into the shore, and you TASTE thrasher's fries

Sometimes our negative thinking is caused by cognitive distortions. Cognitive distortions are assumptions that are made that are not based in reality. The mind is seeing through an unclear lens and this contributes to anxiety and depressive symptoms. Recognizing the cognitive distortions in your life is the first step in reframing the thoughts into a more realistic perspective. I am attaching a worksheet that includes common cognitive distortions. https://www.therapistai

If you feel like you worry excessively and find it difficult to control your worry, it may be of benefit to look further into the possibility of having an anxiety disorder. Anxiety is one of the most common disorders and it is responsive to medication management. Many times there are physical symptoms of anxiety such as sweating, fast heart rate, feeling tense in your muscles, pain in your abdomen, headache, and/or digestive problems. You may feel that you have a fear of b

Often times clients seek out medication to help alleviate their mental health symptoms but it's important to understand that medication works best when it is in conjunction with therapy. Sometimes medication is needed so that therapy is more effective in addressing your symptoms. Sometimes therapy is needed so that medication can have an optimal effect. Many antidepressants take up to 4-6 weeks to reach maximum benefit and during that timeframe therapy can aid in introducin

Having good sleep hygiene and getting a good night's sleep are essential to your well-being and mental health. It's important to have an inviting environment to promote relaxation so be sure to invest in a good mattress, pillow, and sheets. Sometimes scents such as lavender can encourage tranquility. Additionally, it is crucial to wake up at the same time each day. Another way to sleep better is to get at least 20 minutes of physical activity each day. You can monitor yo

Crisis text line Text HOME to 741741 National Suicide and Crisis Lifeline 988 National Sexual Assault Hotline 800-656-4673 Maryland's Helpline Dial 2-1-1 and press 1 for information, referral, and crisis intervention

How to do Progressive Muscle Relaxation - YouTube Often times we hold stress and anxiety in our bodies. Progressive muscle relaxation is the process of tensing and then releasing muscle groups throughout the body. It is best to practice this exercise frequently to reach its full benefit. I have attached a video to help guide you through the exercise. This technique brings immediate relaxation. Another script for progressive muscle relaxation from www.therapistaid.com Feet

May is mental health awareness month so it seems to be like a good time to talk about reducing the stigma of mental illness. Often times people are afraid to let others know that they are struggling with their mental health. Maybe you feel depressed but think that the only acceptable outward expression of a mood state is to smile or proclaim your strength and happiness to others. Maybe you worry excessively and assume the worst is going to happen. Perhaps you suffer from

Genesight considers how your genetic variations can impact your response to medication. It is a laboratory developed genetic test that looks at the genes involved when your body processes certain types of medications. This is helpful in determining what medicines would be most effective and which ones would be less likely to work. Genesight helps guide treatment decisions. Schedule an appointment with me and I can get you a test and review your results with you to tailor

Sometimes we feel undeserving of healing our deepest wounds. We live with our sadness while putting a smile on our face when deep down we feel hopeless and helpless. Or maybe you wake up each day with worries and concerns about so many different things that you can no longer keep track. Some of us stay up at night with our minds racing in a thousand directions. Perhaps you have experienced the loss of a loved one or you are going through the death of your marriage. Maybe

Have you ever felt like you were so sad or depressed that nothing could help? Have you tried therapy and left feeling unchanged? Do you ever wonder if there is something else out there that could improve your wellbeing? Maybe you have lost all hope and feel all alone in despair. There isn't a magic pill to make you happy but there are medications to help treat depression. SSRI'S (Selective Serotonin Reuptake Inhibitors) These are medications that increase serotonin in the b

Place the right hand in the air with the forefinger and middle finger bent towards the palm; thumb, ring, and pinkie fingers in the air. Close off the right nostril with the thumb and inhale into the left nostril; then close the left nostril with the ring and pinkie fingers and open the right nostril and exhale through it; then inhale into the right nostril and then close the right nostril and open the left and exhale through it. Do this for 5-20 rounds. https://www.youtube.c