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Walk + Talk Therapy by the Bay

September 8, 2023 by

Walk + talk therapy by the bay is one of my favorite approaches to mental health therapy. As a trauma-informed therapist, I utilize many different therapeutic techniques to best accommodate each client’s needs. I know that sitting on a therapist’s sofa doesn’t feel safe or comfortable for many people. That’s why I offer walk + talk. It’s just like going for a walk with a friend (if your friend was a highly trained mental health professional who knew therapeutic techniques that are clinically proven to improve your mood). ♡

For people who have experienced trauma, the idea of meeting an unknown person in a small office in a new building can feel paralyzing. With walk and talk, we are able to meet in a public park where we are surrounded with other people and beautiful views. While the name implies that we will walk the entire time, there are many seating areas along the route to enjoy the shade and the warm breeze from the bay.

Walk + talk therapy offers an opportunity to reduce stress, relieve body tension, improve circulation, breathe deep and clear the body-mind of intrusive, negative, and ruminative thoughts. These sessions can help you decrease anxiety, regulate mood, enjoy more restful sleep, and more. Additionally, you can receive the feel-good brain chemical benefits of exercise, mindfulness practice and eco-psychology. In session, you can enhance insight, release body trauma, and alter behavior patterns while verbally processing your authentic truth.

In urban planning, there is a concept of integrating waterscapes into cities called “blue spaces.”

👫Studies have found that short, frequent walks along waterscapes (blue spaces) are good for your mental health.

👫There is a significant improvement in well-being and mood immediately after a person goes for a walk in a blue space, compared with walking in an urban environment or resting.

👫Waterscapes have healing effects that enhance psychological resilience to promote mental health.

👫Walk + talk therapy by the bay gives clients an opportunity to enjoy some blue spaces while boosting their mental health.

Similarly, when urban architects add nature elements to cities such as trees, plants, and grass, these are called “green spaces.”

👫 Green spaces provide fresh, healing air to the body

👫 Some mental health benefits of green spaces include: lowered stress levels, reduced rates of depression & anxiety, reduced cortisol levels, and improved general well-being

👫 Enhance your cognitive functioning, improve your sleep, and increase your levels of physical activity.

👫Walk + talk therapy by the bay gives you an opportunity to spend some time outside connecting to nature while working on your mental health.

If you’re joining me for walk + talk therapy, here are a couple things to keep in mind:

👫We don’t have to walk the whole time!

👫There is plenty of seating along the route should we choose to sit by the water and/or stop to talk in the shade.

👫Walking shoes or comfy sandals are recommended.

👫Please bring a water bottle—we’ve got to stay hydrated!

Written by Kalli Portillo, IMH24576 – Registered Mental Health Counselor Intern, EDMRIA-Approved EMDR Therapist, Certified Prepare/Enrich Couple Counselor

To learn more, review the following open access research studies or google “blue and green spaces mental health benefits.”

Benefits of walking psychotherapy:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8892051/

Waterscapes for mental health:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618438/

Importance of greenspace: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5663018/

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, Family, Inspire, Intimacy, kindness, love, marriage, Men's Issues, Mental Health, Self-Worth, Women Empowerment, Women's Issues

Restore Your Relationship

December 2, 2022 by
“The first step to problem solving in a relationship is to simply take the rope and set it down.”
When working with couple’s in conflict resolution. The first question I ask them is: “what is one step you can take to work towards a solution?” Being able to work towards healing and restoration in a relationship means creating a mental shift from focusing on all the areas the other partner is lacking, and begin to focus on what steps are needed to take to make your partner comfortable in working together as a team. It is easy to fall into a “tug of war” battle where each partner refuses to let go of their own personal perceptions, opinions, and truths. While it is important to acknowledge your own thoughts and feelings, it is also important to show empathy and understanding towards the other partner. Taking accountability of your own actions and coming together to fight against the problem versus each other creates a sense of “partnership”. Partnership means you are no longer on opposite sides of the playing field but working together as a team.
Written by Jessica Sagastume, MH# 16756 – Licensed Mental Health Counselor and Bilingual and Immigration Counselor
Filed Under: Communication, Couples/Marriage, honesty, Inspire, Intimacy, kindness, love, marriage

Nothing Changes if Nothing Ever Changes

August 11, 2022 by

Regardless of our thoughts or intentions for ourselves or others, this phrase reminds us we are experiencing difficulty because doing the same thing over and over isn’t working. We need to change. We need to break a cycle or a way of being.

Change can be very difficult which is the reason cycles repeat. Anyone can fall victim to habit or routine and the excuses that maintain them. We can see these cycles repeating among our families, friends, coworkers, and others. It is also evident when someone chooses to change. To do something different. This breaks the cycle.

Change doesn’t have to be big or even scary. Sometimes it is just the way we think about a certain situation, ourselves, or others. Thinking differently is the beginning of change.

Impactful change can result from changing our vantage point or location. These changes may alter our moods! Skeptical? Give it a try, the next time you feel anxious, depressed, hopeless, or frustrated.

Challenge yourself to stand up and walk to another room, to a window, or outdoors. See how just moving yourself can feel like the beginning of a bigger change. At the very least, you handled your situation in a different way. You chose to think of it differently and to act upon those thoughts which lead to powerful, meaningful changes.

If the small change felt good, challenge yourself to consider the next step in this change. Will you incorporate this change into your routine? Will you add to this step by taking another step toward your goal of changing your self-perception, your situation, or relationships? It can!

It all starts with one small change.

Written by April Daniel, Registered Mental Health Counselor Intern #21443

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, faith, honesty, Inspire, kindness, love, Self-Worth

Summer Loving ❤️

June 30, 2022 by

Summer… Even the word brings on a sweet smile!

This spectacular time of year comes after spring and before fall. Many agree that it’s the best season of all. A time where we can all use a splash of replenishment as the days grow longer and the soul longs for sunshine and the sea.

Traditionally, this special season suspends the 3 R’s of reading writing and arithmetic and sets the stage for 2 R’s that are far more gratifying and satisfying to our mental health, rest, and relaxation.

Have you put much thought into making this summer sizzle? If not, it may be time to turn up the heat and consider the following FUN and affordable activities:

stargazing
exercising
gardening
pleasure reading
dancing/movement
yoga/pilates/tai chi
visiting a park/ zoo/ museum/ planetarium
building a treehouse
creating/sketching/ drawing/ painting/sidewalk chalk
praying/ meditating
collecting seashells
building a sand castle
hiking
writing/ sharing your story
kissing
playing board games
playing cards
playing hopscotch
playing sports
serving others
volunteering
baking
floating/ splashing in the sea
cycling/skating/roller blading
caking an ice cream sundae
other

Can you think of ten additions to begin your Summer Bucket List?
FUN things to do that lift your spirits and make your eyes sparkle!
If so, add them to create your unique summer bucket list! Check off as you complete and add other activists as you discover all of the pleasures of summer.
Let’s make the most of this awesome season!
Summer… I’m loving it!!

written by: Ria Ruane, MA, RMHCI art work by: Alexa Ruane

Filed Under: Communication, Couples/Marriage, empower, faith, honesty, Inspire, Intimacy, kindness, love, marriage, Mental Health, Self-Worth, Sexual Health, Women Empowerment

FORGIVENESS IS ESSENTIAL FOR HEALING

June 23, 2022 by
Forgiveness is a tool that we all possess as humans, but if you choose not to utilize your tool it becomes something that is foreign and many times it leads to something that we feel we no longer possess.
The truth is that forgiveness is a necessary tool to utilize in your daily life because it a tool that kick starts healing in your life both mentally and physically. According to Kirsten Weir, Research has shown that forgiveness is linked to mental health outcomes such as reduced anxiety, depression and major psychiatric disorders, as well as with fewer physical health symptoms and lower mortality rates.
In life, energy is something that we definitely utilize everyday, but if the energy you contain is contaminated with a lot of ongoing pain that you choose to not relieve yourself of it leads to various developments of mental and or physical conditions. This is why forgiveness is meant for the survivor rather than the offender that inflicted the pain.
Many may assume that forgiveness means that you are letting someone off the hook, but this is false evidence appearing real because forgiveness really means that a person is choosing to forgive the experience that they had and is choosing to relieve their-self of the negative emotions that has had a hold on them for years because of the choice to hold on to the constant pain and torment that is familiar to them.
When you choose to not forgive it is as if you are drinking a toxic drink and expecting those that hurt you to reap the consequences of it.
Forgiveness is a process and in that process the first step is to be willing to allow yourself to be open to forgiving. Then acknowledge all hurt and pain rather than consuming it as something you can never overcome. Once this is done identify how not forgiving is helping or not helping you. In addition, identify how forgiveness could help you and what your life could be like if you chose to forgive. After going over all of this review everything that you identified and based upon your realizations choose what will serve your life for the better because your life is yours and nobody else can live it but you.

Written by Bria Young, Registered Mental Health Counseling Intern

Reference

Weir, Kirsten. (2017). Forgiveness can improve mental and physical health. American Psychological Association. Vol. 48 (1). Pg. 30

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, Family, honesty, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth, selfless, Women Empowerment

Strategize for Success

June 16, 2022 by

We have all had times where our best plans get thrown off course. Things outside of our control – pandemics, inflation, layoffs, you name it – change our outlook from one moment to the next. It can be overwhelming and even disheartening when new hurdles make our dreams seem that much farther away. But when life presents setbacks and challenges multiply, it becomes more important than ever to strategize for success – in health, in relationships, in work, and in life.

Strategizing for success is more than repeating positive affirmations while waiting for a storm to pass. It is a decision we make to acknowledge the storm and plan a way through it. We do it when we sort things out in a journal before bed, examine our problems in therapy sessions, and find shared aspirations in conversations with those close to us. Moments like these are opportunities to step outside of our daily cycles and obtain a broader perspective on where we’ve been, where we’re at, and where we’re going.

Strategizing takes focus, concentration, and brutal honesty. Often it requires that we willingly confront the things troubling us most. Taking stock of where we’re at, courageously envisioning where we desire to be, and charting a course to get there is how we renew our motivation to forge ahead when things get rough. Also, it has been said that a person traveling alone will go fast, but people travelling together will go far. Strategizing for success can solidify plans for personal wellbeing, but it is even more powerful when we include the wellbeing of those around us.

Success is an experience, not a material possession. It is a journey, not a destination. It is an inner change that we pursue in hopes of improving the outer world. It is not about getting one up on someone else. It is about becoming more today than we were yesterday. Whether we are pursuing better health through exercise and food choice, better mental health through therapy and self-care, better relationships through communication and action, or better contributions to the world through skill learning and meaningful work, success comes when we recognize how our intentions and efforts can lead to growth we never imagined possible.

What does success look like in the coming day, week, or year? How can the inevitable challenges ahead be overcome? How can we work alongside others to achieve success beyond ourselves? These are questions that require us to set aside our social media, our news, our work, and our duties for just a moment as we grab a pen and paper, enter a therapy session, or sit down with a close friend, and strategize for success.

Written by Louis Nicholas, Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, faith, General, honesty, Inspire, Intimacy, kindness, love, marriage, Mental Health, Self-Worth, Women Empowerment

When Positivity Becomes Toxic

June 2, 2022 by

Have you ever heard the following phrases?

  • “Positive vibes only.”

  • “Everything happens for a reason.”

  • “Failure is not an option.”

  • “Why are you so upset? So-and-so has it much worse.”

  • “Look on the bright side.”

 

If these sound familiar, it’s because this type of mindset is glorified in mainstream culture. Toxic positivity is the belief that one should focus on the bright side of things and keep moving forward while ignoring or neglecting the negative aspects of life. While the intention is seemingly optimistic and positive, the impact is nothing short of harmful. Imagine having to be objectively strong, ambitious, successful, level-minded, in control, unaffected, emotionally stable, invincible, and perfect all the time. What an exhausting way to live! Toxic positivity essentially tells us that it’s not okay to be human because being human is messy and difficult. This is why so many people suffer in silence and feel like they’re failing in life. But what if we began looking at these positive attributes through a realistic and empowering lens rather than a dismissive one? What if we acknowledged that part of being “strong” is learning how to grow through moments of weakness? What if we believed that part of remaining “in control” is recognizing that there are things outside of our control and focusing on the things we can help? What if we accepted that part of being “emotionally stable” is becoming familiar with the emotions that hurt and feel uncomfortable and learning how to process these emotions in healthy ways? I believe we can normalize the real human experience and allow others to feel more comfortable and free to admit they aren’t doing well, ask for help, and receive support! No one should have to suffer alone or in silence.

 

Here are some healthier phrases to replace toxic positivity:

  • “I’m here for you.”

  • “I am so sorry that happened to you.”

  • “You have every reason to feel that way.”

  • “Do you want to talk about it?”

  • “How can I support you right now?

Written by Cindy-Joy Rosado, Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, Family, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth

The Effects of Dating Apps on Mental Wellbeing

May 27, 2022 by

We live in a world of technology, social media and dating apps, a world where meeting someone
organically feels like something from history books. In an effort to quell one’s loneliness or to
feel proactive in the search for a partner, online dating has become commonplace. However,
studies have shown that dating apps can have a negative impact on mental health, causing users
to experience higher stress than those who do not use the apps. There is the potential for a
significant increase in anxiety, depression and poor body image. Some users have admitted to
using dating apps solely for the external validation, perpetuating the superficiality of online
dating. Users who have preexisting disorders need to be extra vigilant in navigating triggers
aroused by the impersonal swiping and the seemingly endless rejection. The use of online dating
apps increased substantially during the Covid pandemic and has not decreased even as things
have normalized. People have grown accustomed to the ease of serial swiping and the large pool
of potential options these apps offer. But users report a dating app phenomenon called
“ghosting”, ignoring or disregarding a person after mutual interest, interaction and/ or after
meeting in person. The consequences of this behavior in the real world have not translated to the
online world and it is becoming rampant. It understandably takes a toll on a person’s mental
wellness.
Some suggestions for maneuvering online dating while preserving your mental health:
1. Avoid logging into a dating app when you’re in an especially vulnerable or emotional
state.
2. Try to abstain from mindless swiping. Be intentional when you are engaging on the app
and limit the time you spend swiping through potential candidates.
3. Continue to cultivate your passions and relationships in real life. It’s easy to get caught
up in the online social world.
4. Be conscious and aware of when you’re feeling negatively affected by online dating and
give yourself breaks when you need them.

Written by Nicole Geddie, Graduate Student in Mental Health Counseling

Filed Under: Anxiety, Communication, Couples/Marriage, Depression, empower, honesty, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth, Sexual Health, Women Empowerment

The Importance of Community for Your Mental Health

May 6, 2022 by

Our mental health significantly impacts our quality of life, so it makes sense that we would want
to do all we can to improve it. This may include things like eating healthy foods, exercising, and
getting enough quality sleep each night.

But there is something else that greatly influences our mental health and that is a community and
a sense of belonging. Human beings are wired for connection. When we feel connected to others,
we feel loved and supported. Friends can often help alleviate the stress in our life because our
friends are there for us to lean on.

If you have been feeling alone and isolated, here are some ways you can find your own
community and begin to connect with others:

Go with What Interests You

What activities and hobbies do you have? You may want to join a book club or take a painting
lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team.
You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.

Volunteer

Being of service to others is highly rewarding, and volunteering is also a great way to connect
with others who share similar values. What causes do you feel passionate about? What charities
do you support? Check out their website or give them a call to see what volunteering
opportunities they may have available.

Connect with Something Bigger Than Yourself

Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get
back to your church or try taking that meditation class you’ve been thinking about. Is there a
political cause that speaks to your heart? Helping others reach a meaningful goal can be a great
way to find purpose in your own life.

Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s
the time to go out and make some new connections.

And if you’ve been dealing with depression and anxiety for some time and could use someone to
talk to, please give me a call.

Written by Sherline Herard, Registered Mental Health Counselor Intern

SOURCES:
 https://nami.org/Blogs/NAMI-Blog/November-2019/The-Importance-of-Community-and-
Mental-Health
 https://www.psychologytoday.com/us/blog/living-mild-cognitive-impairment/201606/the-health-
benefits-socializing

 https://dailylife.com/article/7-ways-your-friendships-improve-your-mental-health
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Filed Under: Anxiety, Couples/Marriage, Depression, empower, faith, Inspire, kindness, love, Mental Health, Self-Worth, Women Empowerment

Believe Beyond What You See

April 28, 2022 by

Every negative has a positive if you are willing to seek beyond those things that stand in the way of your vision to be able to see clearly. Believing according to some standard definition means to accept something as true and in order for the acceptance to occur faith has to ignite it, which means that if you can believe the air you breath is oxygen without actually seeing it then you can have faith in yourself.

Today you get to choose to have faith in yourself and in the fact that you have a purpose even though you may not see it, just as you believe in oxygen and its purpose of being able to serve you without ever having seen it.

As a therapist I have been a witness to a common symptom that occurs in this field and that is the negative beliefs that many fall subject to and it is due to these negative core beliefs that dysfunction becomes a way of living causing it to be normalized. This is why being able to recognize your own cognitive distortions is imperative. The following are some tips on ways to recognize your own cognitive distortions to be able to pave the way for newer healthy ways of thinking.

  1. Acknowledge your thoughts by observing them rather than judging them
  2. Embrace the feeling that you may have that is associated with the thought
  3. Identify the feeling that you would like to have to replace the negative feelings that were triggered by having the thought
  4. Engage in activities, such as listening to music, to allow the new feeling to become your reality

By taking these steps you will have allowed your thought to remain as a thought instead of becoming your reality.

Written by Bria Young, Registered Mental Health Counselor Intern

Filed Under: Anxiety, Couples/Marriage, Depression, empower, faith, General, Inspire, Intimacy, kindness, love, Mental Health, Self-Worth, Women Empowerment