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What to Expect on your First Therapy Session

January 16, 2026 by

For some people the idea of going to therapy and talking to a therapist can be quite the daunting and uncomfortable proposition. The idea of paying a stranger to sit with you and talk about some of the most vulnerable, embarrassing or traumatic parts of your life can be scary or
challenging. Even for me, as a therapist, meeting with a therapist for the first time can be quite the nerve wracking experience. Sometimes the neutrality and objectivity of talking to someone you don’t know can help you move forward and make the changes you want in your life. Here I plan to tell you what you should expect from your first therapy session.

The first thing that you want to keep in mind when it comes to the first session is that you do not have to say everything about you or everything you have experienced in this session. Feel free to take things slow and to share only what you feel comfortable sharing. In a therapist’s mind this is only the start of your therapy journey so feel free to start with what you are comfortable talking about and building a relationship with your therapist. The therapist wants to build a relationship of trust with you in order to make having those difficult conversations easier. Also feel free to ask questions to your therapist about your concerns about the therapy or the journey that you are about to embark on. Remember the therapist wants to get to know you better and he/she will use various different methods to do that. Some of these can be through assessments, surveys or forms that he/she may have you complete prior to the first session. One of the most important things is that you are in control of what is discussed during this session so make the session about what you want to talk about.

First sessions with a therapist can be terrifying to some people and that is totally fine and normal. I hope this has helped ease some of your fears or concerns about the first session. If you still have questions, concerns or feel ready to take the next step and schedule your first session
then feel free to reach out!

Written by Nicholas Pujol, Registered Mental Health Intern #27522

Filed Under: Anxiety, Children counseling, Couples/Marriage, Depression, EMDR Therapy, empower, family counseling, Men's Issues, Men's Mental Health, Mental Health, Narrative Therapy, Psychotherapy, Women's Issues

The Nicer Technique

January 9, 2026 by

Over the past month, I have been on a self-discovery journey, working to heal the inner parts of me, just as my clients do when they come to see me. During this journey, as I am going to my own therapy session, I have taken up reading some self-help books. The one that I have had
the biggest breakthroughs with is “Are you mad at me” by Meg Josephson. She speaks about pleasing people and trauma responses. I would highly recommend reading it. However, during this reading session, she spoke about a technique she works on with her clients and herself,
which I then tried myself: NICER. This acronym stands for:

N-Notice
I-Invite
C-Curious
E-Embrace
R-Return

The first is Notice, so notice the feeling that is coming up for you, whether it is fear, embarrassment, or loneliness. Then invite that feeling to stay for a little bit rather than running away or distracting yourself from it. Next, slightly ask the question “where do you come from?”
Be curious about this feeling. Second to last is to embrace it. “I see you fear, and that is okay”. This fear has protected me, but I no longer need it. Lastly is to return. Return to where you are by doing some grounding or coping strategies. Deep breaths or sense exercises. This technique allows you to learn more about where these feelings come from and accept them as part of you for right now. These feelings served as a warning or a protection and are there for a reason. So by pushing them down or running from them makes the thoughts and feelings louder. Talking to them and calming yourself down can help you begin to embrace those parts of yourself.

Written Tiya Delson, Master’s Level Graduate Student in Mental Health

Filed Under: empower, healing, Inspire, kindness, Mental Health, Psychotherapy, Self-Worth

How to Set Realistic Traditions So the Holidays Do Not Feel Like a Performance

December 23, 2025 by
The holidays often come with a long list of expectations. Decorations, gatherings, gifts, and perfect moments can make the season feel more like something we are supposed to “perform” rather than something we get to enjoy. Many people find themselves moving through the motions without feeling connected to what truly matters.
Several things can contribute to this pressure. Social media shows highly curated versions of the holidays. Family patterns can make us feel obligated to maintain traditions that no longer fit our lives. A natural desire to please others can also lead to doing far more than we have the capacity for.
A healthier holiday season starts with identifying your realistic capacity for this year. Your energy and emotional bandwidth shift depending on what you have been carrying. Ask yourself what feels nourishing, what feels draining, and what you have been doing only out of guilt or habit. Awareness helps you stay grounded and prevents burnout.
Once you start exploring your capacity, let your values guide the traditions you keep. What brings you joy? Even if it’s something small, like having a cup of hot chocolate, can be a great place to start if you’re finding it difficult to brainstorm. If connection is important to you, a small and cozy gathering may feel far more meaningful than a large event. If rest is your priority, simple decorating might be enough. When your choices align with your values and what brings you joy, the season becomes more intentional.
It’s also okay to release traditions that no longer serve you. Letting go can bring up guilt, but traditions are meant to evolve as you do. Communicating your needs gently can help others adjust, but your well-being is still important even if others resist the change.
When you simplify, you create space for presence, connection, and comfort. Doing less does not mean you care less. It means you are choosing a holiday that feels authentic and sustainable. This season, consider asking yourself: What would it look like if I allowed the holidays to be simple and meaningful instead of perfect?

Written by Brittani Garcia, M.A.

Clinical Mental Health Counseling Intern
Cape Coral Therapists
Filed Under: Anxiety, Depression, empower, healing, Inspire, kindness, love, Men's Mental Health, Mental Health, Narrative Therapy, Psychotherapy, Self-Worth, Women Empowerment

Helping Kids Manage Holiday Stress and Anxiety: A Parent’s Guide

December 19, 2025 by

The holidays are a time for joy and celebration—but they can also bring stress, especially for children who thrive on routine and predictability especially those who deal with social anxiety. Last month, we asked parents about their biggest concerns during the holiday season. Unsurprisingly, the top concern was how to prepare kids for the many events and changes that come with the holidays.

It’s completely normal to feel this way. As exciting as the season can be, it can also feel overwhelming for both kids and caregivers. But here’s the good news: two simple ideas—comfort and routine—can make all the difference. By keeping these concepts in mind, you can help your child navigate holiday festivities with more ease.

And remember: It’s okay to take it slow and savor the moment. The holidays are also a time to create new memories with loved ones, even if things don’t go perfectly. To help, we’ve put together a flexible game plan to make this season (and other big events, like weddings or birthdays) more manageable for your family.

The Science of Routine and Anxiety
Why is routine so important for managing stress and anxiety—especially for children? Here are some research-backed reasons:

1. Predictability Reduces Uncertainty: When children know what to expect, it eliminates the anxiety that comes with the unknown. A consistent routine acts as an “anchor” during stressful times.

2. Builds a Sense of Control: Familiar routines give children a sense of stability and control, which can significantly lower stress.

3. Lowers Cortisol Levels: Studies show that predictable routines can reduce cortisol, the stress hormone, helping kids feel calmer in potentially overwhelming situations.

4. Supports Emotional Regulation: Routine provides opportunities to practice and regulate emotions in familiar settings, making it easier to manage those feelings during new or challenging situations.

By integrating routine into holiday preparations, you provide a safe framework for your child to navigate the season with more confidence and calmness.

Your Holiday Game Plan for Stress-Free Events

1. Prepare with Social Stories
Help your child understand what to expect using social stories—simple visuals or narratives that outline the day’s events step by step. For example:

  • Getting ready for the gathering.
  • Arriving at the location.
  • Greeting family members.
  • Activities like eating or playing.
  • Saying goodbye at the end.

Social stories are powerful tools for helping kids adjust to new situations and process emotions. They can also ease transitions by giving your child a clear roadmap of what’s ahead.

(you can find our example Social Story here)

2. Practice Positive Behaviors in Advance
Set your child up for success by practicing situations they might encounter. For example:

  • If you’re attending a buffet-style dinner, practice waiting in line and taking turns.
  • Role-play greetings with family members.
  • Show pictures of guests in advance so your child can recognize familiar faces.

This kind of preparation builds confidence and creates a sense of routine and familiarity.

3. Plan for Early Arrival
Arriving before the crowd gives your child time to adjust to the new environment. If possible, ask the host if you can arrive early. Use this quiet time to:

  • Let your child explore the space.
  • Review the social story together.
  • Discuss who will be there and what activities to expect.

This can help reduce anxiety and make your child feel more at ease.

4. Provide Preferred Food Options
Mealtime can be tricky, but a little planning goes a long way! Check with the host about the menu or bring a backup meal your child enjoys. This ensures they’ll have something familiar to eat, making the experience more comfortable for everyone.

5. Promote Sensory Comfort
Holiday gatherings can be overstimulating. Be ready to support your child’s sensory needs by:

  • Bringing headphones to block out noise.
  • Providing favorite toys, books, or a tablet for downtime.
  • Allowing breaks to walk around or sit in a quieter area.

Encourage your child to use tools and strategies that help them self-regulate, whether it’s fidget toys, deep breaths, or simply stepping away when needed.

A Final Thought
The holiday season is filled with joy but can also feel overwhelming with its endless to-do lists and family obligations. By focusing on comfort and routine, you can create a more relaxed and enjoyable experience for your child—and yourself.

Remember, every family is unique, and this game plan is meant to be adaptable. Use what works best for your child, and don’t be afraid to take breaks, adjust plans, or simply focus on what matters most: spending meaningful time together.

Happy Holidays from our team to yours! 

Written by Johana Calvo, IMFT, BCaBA – Registered Marriage and Family Therapist Intern

Filed Under: Anxiety, Children, Children counseling, Depression, empower, Family, family counseling, healing, Inspire, kindness, love, Mental Health, teens

Attachment and Healing: Why Relationships in Therapy Matter

October 31, 2025 by

When we think of therapy, we often imagine sitting across from a kind, quiet professional, talking about our past or processing today’s struggles. But one of the most powerful forces for healing isn’t just the talking — it’s the relationship that forms in the room.

At the heart of many emotional wounds is a story about attachment — how we learned (or didn’t learn) to feel safe, loved, and seen in connection with others. In therapy, we’re given a chance to write a new story.

What Is Attachment?

Attachment is the emotional bond we form with our caregivers early in life. Through this bond, we begin to answer foundational questions:

● Is the world safe?

● Will others show up for me when I’m hurting?

● Is it okay to need, to cry, to ask for help?

● Can I trust love to stay?

When early relationships are secure, we often grow up feeling emotionally balanced, confident, and connected. But when caregivers are inconsistent, emotionally unavailable, overly controlling, or unable to meet our needs, we may carry forward wounds that quietly shape how we relate — not just to others, but to ourselves.

How Attachment Wounds Show Up

Attachment wounds don’t always come from overt trauma. They often live in the small, unspoken patterns of everyday life:

● Feeling like you’re “too much” or “not enough”

● Difficulty trusting others

● Fear of abandonment — or fear of being smothered

● Craving constant reassurance, or pushing people away

● Loneliness, even when you’re in a relationship

● A belief that love must be earned, managed, or controlled

Terms like anxious, avoidant, or disorganized attachment styles describe these responses —not as flaws, but as adaptive strategies. Your nervous system learned how to protect you, even if it made closeness feel unsafe.

Why Therapy Can Heal Attachment Wounds

Therapy offers something profoundly rare: a consistent, attuned relationship where you’re allowed to be fully human — messy, guarded, emotional, angry, needy, silent — and still be met with warmth and care.

Healing begins when:

● You risk vulnerability and are still accepted

● You express anger or fear and the therapist stays

● You explore shame, grief, or longing without being judged

● You begin to feel worthy — not because you’re perfect, but because you’re you

The therapeutic relationship can become a secure base — a place where your attachment system gently begins to rewire. You learn, over time, that you don’t have to perform, shrink, or disappear to be loved.

What Healing From Attachment Looks Like:

Healing attachment wounds doesn’t mean you’ll never feel anxious, triggered, or scared again. It means:

● You notice those patterns more quickly

● You communicate your needs with more clarity and less fear

● You recognize who feels safe — and who doesn’t

● You offer yourself grace when old wounds resurface

● You create relationships rooted in respect, reciprocity, and emotional safety

You begin to relate — to yourself and others — not from fear or survival, but from self-trust and inner steadiness.

Final Thoughts

If you’ve ever felt like something is wrong with the way you love or connect, know this: you are not broken. You are a human being who adapted in the best way you could to the relationships and experiences that shaped you.

Therapy doesn’t “fix” you — because you were never broken. It offers you a space to come home to yourself, one session, one relationship, one breath at a time. Your healing is possible — and it begins in relationship.

Written by Jennifer Freel, Registered Mental Health Intern IMH26129

Filed Under: Anxiety, Couples/Marriage, Depression, EMDR Therapy, empower, healing, Intimacy, love, marriage, Mental Health, Psychotherapy, Self-Worth

The Therapeutic Power of Cold Exposure

October 24, 2025 by

In recent years, cold exposure therapy has gained attention not only among athletes and biohackers, but also within the mental health and wellness communities. While it might seem counterintuitive to voluntarily plunge into icy water or expose the body to freezing temperatures,
a growing body of evidence suggests that cold exposure can be a powerful adjunct to therapeutic practices for both mind and body.

Cold exposure involves deliberately subjecting the body to cold temperatures for short periods, typically through ice baths, cold showers, cryotherapy chambers, or natural bodies of cold water. The idea is not to induce suffering, but rather to activate the body’s adaptive systems
in a controlled and beneficial way.

Research and anecdotal reports have shown that cold exposure can significantly support mental health. One of the key mechanisms is the activation of the sympathetic nervous system and the release of endorphins, dopamine, and norepinephrine. These neurochemicals are
associated with improved mood, increased alertness, and reduced symptoms of depression and anxiety. Cold exposure also promotes resilience. When practiced regularly, it helps individuals build a tolerance to stress—a process called hormesis. This controlled, short-term stress can enhance the body’s ability to manage long-term stressors, making it a useful tool in treating anxiety disorders, PTSD, and chronic stress.

On the physical side, cold exposure reduces inflammation and muscle soreness, making it a common recovery tool for athletes. But its benefits extend further—it can help regulate blood sugar, improve sleep, support immune function, and even increase metabolism through the activation of brown fat. Chronic inflammation has been linked to a wide range of health issues, including autoimmune diseases and depression. Cold therapy’s anti-inflammatory effects can therefore play a role in integrative treatment plans for these conditions.

While cold exposure might seem like a purely physical challenge, the real transformation happens in the brain. The mental health benefits of cold therapy are rooted in powerful shifts in neurochemistry, stress regulation, and brain plasticity. Cold exposure triggers the release of
norepinephrine, a key neurotransmitter involved in focus, attention, and mood regulation. Studies have shown that norepinephrine levels can increase two- to five-fold during cold immersion. This surge helps sharpen mental clarity and boost energy levels. Emerging evidence suggests that cold exposure disrupts the default mode network, the brain system responsible for self-referential thinking, rumination, and mind-wandering. Overactivity in the DMN is commonly observed in depression and anxiety. Cold exposure, particularly to the face or neck (like with cold showers or breath-focused practices), stimulates the vagus nerve—a key player in the parasympathetic nervous system. Improving vagal tone has been shown to enhance emotional regulation, calm the body after stress, and support mental recovery.

Cold exposure is not a cure-all, but it can be a powerful complement to traditional therapies such as cognitive-behavioral therapy (CBT), talk therapy, medication, and mindfulness practices. When used mindfully and with guidance—especially for individuals with heart conditions or mental health sensitivities—it can support deeper healing and transformation.

In summary, cold exposure therapy taps into our body’s primal systems to boost resilience, clarity, and well-being. It offers a simple, natural, and surprisingly accessible way to enhance both physical and emotional health, making it a compelling addition to holistic therapy
approaches.

Always consult a healthcare provider before beginning any cold exposure regimen.

Written by Sophie Gengler, Master’s Level Graduate Student in Mental Health

Filed Under: Anxiety, Depression, empower, healing, Intimacy, Mental Health, Psychotherapy, Self-Worth

The Exhaustion of Never Being Enough

September 5, 2025 by
How Self-Improvement Culture Hurts Mental Health
 
Everywhere we look, there are messages telling us to be better. Read this book, try that routine! Meditate in the morning, journal before bed. At first, these things can be helpful. But after a while, it can start to feel like a job you can never finish.
 
Self-improvement is often sold as the answer to happiness; however, it can leave people feeling burned out and never good enough. Social media often makes this even worse. We see others showing off their perfect routines and achievements, which can make us feel like we are falling behind. Instead of feeling inspired, we may feel pressured and anxious.
 
Researchers have found that this pressure is connected to perfectionism and burnout. One study showed that people who constantly worry about making mistakes or not measuring up are more likely to feel exhausted and stuck in cycles of negative thinking (Limburg et. al., 2017). Another study found that burnout is often tied to low self-worth, especially when people feel they always need to prove themselves (Carmassi et al., 2025).
 
The problem is not the tools themselves. Meditation, therapy, and journaling can all be extremely powerful tools. The problem comes when growth becomes a race. When every part of life is about improving, rest starts to feel like something you have to earn, instead of something you deserve.
 
True growth often begins when we stop pushing so hard. It comes from kindness toward ourselves, not from endless “fixing”.Try this today: write down one way you are already enough, without changing anything. Keep it simple! Let it remind you that you do not have to earn your worth.
 
 
Sources:
 
Carmassi, C., Bertelloni, C. A., Dell’Oste, V., Pedrinelli, V., Cordone, A., Bargagna, P., … Dell’Osso, L. (2025). Burnout, resilience, and self-esteem in healthcare workers: A mediation analysis. Frontiers in Public Health, 13, 1537352. https://doi.org/10.3389/fpubh.2025.1537352
 
Limburg, K., Watson, H. J., Hagger, M. S., & Egan, S. J. (2017). The relationship between perfectionism and psychopathology: A meta-analysis. Journal of Clinical Psychology, 73(10), 1301–1326. https://doi.org/10.1002/jclp.22435
 
Filed Under: Anxiety, empower, Inspire, kindness, love, Mental Health, Narrative Therapy, Psychotherapy, Self-Worth

Prioritizing Mental Health When Going Back to School

August 22, 2025 by

Going back to school can be exciting but also bring a wave of stress, pressure, and anxiety. Whether you’re a student, parent, or educator, the transition from summer break to another school year is a major shift that can impact one’s mental health in several ways.

For students, returning to class can mean academic expectations, social challenges, and the pressure to perform. It’s important to acknowledge these feelings rather than dismiss them. Feeling overwhelmed doesn’t mean you’re not good enough; it means you’re human. Creating a routine that includes sleep, time for fun, and self-care can make a huge difference in maintaining one’s mental well-being throughout the year.

Parents, too, may feel the stress of new schedules, homework battles, or supporting children with their mental health struggles. It’s okay to seek support and remember that you don’t have to have all the answers. Simply being present and listening can help your child feel more secure.

As the school year begins, let’s normalize conversations about mental health. Encourage students to speak up if they’re struggling. Support each other with empathy and patience. And most importantly, know that it’s okay to ask for help, whether from a counselor, teacher, parent, or peer.

School is more than just grades; it’s about growth, and growth is never linear. By putting mental health at the forefront, we set ourselves up not just for academic success but for a healthier and more balanced life.

Written by Antonio Garland, Registered Marriage and Family Therapist Intern #4363

Filed Under: Anxiety, Children, Children counseling, Depression, empower, Family, family counseling, Inspire, Mental Health, Psychotherapy, teens

Grief Is Not Linear

August 8, 2025 by

Grief: Graduate Student Perspective
Everyone has experienced some level of grief at some point in their lives. Grief can be tricky because it is mainly associated with death. Did you know that grief is not limited to death, but is
a result of different types of significant loss? Grief can be the loss of friendships, relationships, jobs, pets, etc.

Stages of Grief
Grief is presented in five stages: denial, anger, bargaining, depression, and acceptance. Identifying a specific stage can be challenging, as some individuals can experience more than one stage. When an individual is experiencing denial, they may experience shock, disbelief, and numbness, and may experience anger towards themselves, others, and even the deceased. Individuals experiencing bargaining may state, “Where is God in this/ How dare God let this happen!” The depression stage can display as “Why go on at all?” Lastly, acceptance consists of acknowledging the loss and adapting to life.

Theories/Techniques
Combining existential and cognitive behavioral therapy can be useful when dealing with grief. Maybe you or someone you know has had difficulty rediscovering their purpose. Existential focuses on redefining purpose by implementing these techniques: the empty chair method, reframing, self-reflection, exploring meaning and purpose, encouraging responsibility, and focusing on the present.

CBT focuses on identifying and reframing negative thoughts. Depending on the situation, individuals may experience survivor’s guilt. Statements like “I wish it were me instead of them,”
or “Things would have been different if I had…” are examples of negative thinking. CBT helps the individual understand their thought process and establish healthier ways of thinking and
coping. Allowing space for addressing guilt and regret is necessary; however, understanding the underlying factors behind their guilt and shame is essential to shift to positive thinking. Shifting
from “I wish it were me instead of them” to “I am hurt that they are no longer with us.” There are other techniques like journaling, mindfulness, and social support.

Coping with Grief
Grief looks different to everyone, meaning coping strategies and healing stages may vary. When dealing with grief, it is important to prioritize self-care, engage in meaningful activities, create
rituals and memorialize, be patient with yourself, acknowledge and accept your feelings, and seek support.

Written by Jasmine Robinson, Master’s Level Graduate Student in Mental Health

Filed Under: Anxiety, Depression, empower, Family, Grief, healing, Mental Health

Reauthoring Your Life: The Transformative Power of Narrative Therapy

July 18, 2025 by

We are all storytellers. From the moment we begin to make sense of the world, we craft narratives about who we are, what we’re capable of, and what our experiences mean. Yet sometimes, the stories we tell ourselves become limiting—creating boundaries that confine rather than possibilities that liberate.

This is where narrative therapy shines. Developed by Michael White and David Epston in the 1980s, narrative therapy recognizes that we are not our problems, and our problems are not us. Instead, our challenges exist in the narratives we’ve constructed or inherited about ourselves.

Through narrative therapy, we learn to externalize problems—to see them not as inherent character flaws but as stories that can be rewritten. When we say, “Anxiety is affecting my life” rather than “I am an anxious person,” we create space between ourselves and the problem. In that space lies freedom.

The process of reauthoring our lives begins with simple awareness. What stories do you tell yourself about your capabilities, your worth, your future? Once identified, these narratives can be examined, questioned, and ultimately transformed.

Importantly, narrative therapy doesn’t dismiss our struggles but reframes them as opportunities for growth. Every challenge becomes a plot twist rather than an ending. Every setback becomes a chapter rather than the whole book.

By identifying “unique outcomes”—those moments when the problem doesn’t dominate—we discover evidence of alternative storylines already present in our lives. These exceptions form the foundation of new, more empowering narratives.

At Sage & Lore, we believe in the power of story to heal and transform. When you turn the page and write your own story, you quite literally change your life.

What page are you turning today?

Written by Petra Wilkes, Registered Mental Health and Marriage and Family Intern #IMH25031

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