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Craving Closeness & Connections

July 4, 2025 by

As humans, we crave the closeness and connections that come with having someone around, whether it is a friend or romantic partner. Have you ever wondered why some people seem naturally secure in relationships, while others struggle with trust, intimacy, or independence? The answer may lie in attachment styles, a concept rooted in psychology that explains how we relate to others, especially in close relationships. Attachment styles are the foundation of our human connections and our capacity to be there for one another. This creates meaningful attachments and memories with others and our lives. However, with closeness and letting our guards down comes the fear of making connections with others and being vulnerable. Whether that is due to past experiences or our insecurities coming out and influencing us, it can be hard. Understanding your attachment style can help you gain insight into yourself and foster meaningful, deep relationships. You might be thinking to yourself, “Well, how do I start?”. The first step in combating an unhealthy attachment style is to learn about the attachment style you have. As many people say, knowing is half the battle. The 4 attachment styles are anxious, fearful-avoidant, avoidant, and secure. You can take this quiz to see which style you have (Attachment Style Quiz: Free & Fast Attachment Style Test). Now that you know which attachment style you have, it is time for step 2, which will happen without you having to try too hard. It is being aware of how our own experiences are influencing our behaviors now. Then it comes down to making changes to positively influence your life based on those observations. I know what you are thinking, “How do I make that change?”. Don’t worry, it can seem daunting, but once you start seeing it, the change has already started. Trust in your intuition and have faith that you will become the best version of yourself as long as you continue to challenge your ways of thinking.

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

Ainsworth, M.D.S., Blehar, M.C., Waters, E. & Wall, S. (1978) Patterns of Attachment. A Psychological Study of the Strange Situation. Hillsdale, NJ: LEA.

Levy, M. B., & Davis, K. E. (1988). Lovestyles and attachment styles compared: Their relations to each other and to various relationship characteristics. Journal of Social and Personal Relationships, 5(4), 439–471. https://doi.org/10.1177/0265407588054004 

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

The Power of Somatic Healing: Integrating Mind, Body, and Emotion in Therapy

February 21, 2025 by

My name is Sophie Gengler and I am a graduate student in Clinical Mental Health Counseling at Northwestern University. From my experiences living in a Tibetan Buddhist monastery, studying non-dual shaiva tantra in Indonesia, practicing a silent 10 day Vipassana sitting, and teaching yoga, I have devoted myself to the exploration of the relationship between mind and body. Through my own endeavors and studies, I have witnessed firsthand how powerful the mind/body connection is. My journey has shaped my approach to mental health counseling and I intend to share the impact of somatic therapy, embodiment practices, and mindfulness training in my counseling practice.

Somatic based practices place emphasis on the body’s sensations. When we become aware of and attuned to our body’s natural impulses, we are able to connect deeper to our intuition and reactions. Modern research has shown that the body holds memories of trauma, stress, and emotional pain. These memories can exist within the fascial layers of our body, and when we move and engage in somatic practices, the body
experiences both physical release and emotional release. When we attune ourselves to these physical and emotional reactions, we can better understand our authentic layers of self. Practices such as yoga and breathwork allow space for healing and embodiment through organic, somatic movement.

Mindfulness based meditation is a form of somatic therapy that emphasizes awareness of the present moment. When engaging with the present moment through practices such as anapana meditation or vipassana visualization scans, we return to our bodily awareness which opens the doors for gentle acceptance of emotions. One of the benefits of counseling is deepened self-awareness. These kinds of embodied practices can return an individual to their body, emotions, intuition, breath, community, and ultimately to their authentic self.
The wisdoms of the body lead us directly to heightened awareness of our emotional and psychological states. We harbor an innate intelligence that can bring all aspects of yourself– mind, body, emotion, spirit–into harmony. My intention in my practice is to help people become so attuned to their body that every experience of emotion and interaction with the world is met with awareness and joy. I hope to
empower people to feel livened and enveloped by their own somatic engagement. When we become fully attuned to our emotions and fully connected to the world around us, we can experience the depths of vibrancy. Every moment becomes an opportunity to connect, authentically express, and to collaborate in the dance of healing.

Written by Sophie Gengler, Mental Health Graduate Student

Follow IG – www.instagram.com/somaticphilosophie/

Filed Under: Anxiety, Depression, empower, Inspire, Mental Health, Women Empowerment, Women's Issues

Unlocking Deep Change

December 6, 2024 by

How Working with Your Subconscious Mind Can Transform Your Therapy Journey

When it comes to achieving lasting change in therapy, working on a subconscious level is essential. Our subconscious mind is where deeply rooted beliefs, memories, and patterns reside, often influencing our thoughts, emotions, and actions without us even realizing it. While the conscious mind is responsible for logical reasoning and decision-making, the subconscious mind is like a powerful filing system, storing all our past experiences, fears, and core beliefs. Often, these stored beliefs are the very things that hold us back from reaching our goals.

Imagine setting a conscious goal to build self-confidence, but somewhere in your subconscious lies a belief, perhaps from childhood, that you’re “not good enough.” No matter how hard you work on building confidence consciously, this underlying belief may sabotage your progress, leading you back to self-doubt. By working directly with the subconscious, we can identify and reframe these limiting beliefs, allowing you to align your entire mindset with your goals.

Therapies like Rapid Transformational Therapy (RTT) make use of a relaxed, alpha brainwave state to help clients access their subconscious mind. In this state, we can revisit and process experiences that shaped current self-beliefs, seeing them through the wiser lens of adulthood. Updating these beliefs is like decluttering a storage room, creating space for new, empowering perspectives that support your goals.

Working on a subconscious level not only removes mental barriers but also speeds up the therapeutic process. It allows for deep, foundational shifts that reach far beyond surface-level thinking. When subconscious beliefs are in harmony with conscious goals, your path to growth becomes clearer, allowing you to experience greater resilience, self-trust, and authentic change. Embracing this level of inner work means you’re not just reaching your goals—you’re transforming from within, creating a foundation for lasting success and well-being.

Ready to break free from old patterns and unlock true, lasting change? Book a session today and let’s work together to align your subconscious mind with your goals for a more empowered future.

Written by Kellie Hatch, Registered Mental Health Intern #26644

 

Filed Under: Anxiety, Depression, empower, Inspire, kindness, love, Men's Issues, Mental Health, Self-Worth, Women Empowerment, Women's Issues

Healing Minds: Exploring the Power of EMDR Therapy

November 15, 2024 by

 

EMDR (Eye Movement Desensitization and Reprocessing) therapy is a psychotherapy approach that is primarily used to help individuals process and resolve traumatic experiences. It was developed by Francine Shapiro in the late 1980s and has since gained recognition as an effective treatment for trauma-related disorders, particularly post-traumatic stress disorder (PTSD).

Here are the key elements and principles of EMDR therapy:

1. Bilateral Stimulation:

One of the distinctive features of EMDR therapy is the use of bilateral stimulation, which can involve either side-to-side eye movements, taps or tones (using handheld devices), or other forms of alternating sensory input (such as hand tapping or auditory tones). This bilateral stimulation is believed to mimic the rapid eye movement (REM) sleep phase, during which emotional processing occurs naturally.

2. Eight Phases:

EMDR therapy is structured into eight distinct phases:

– History Taking: Gathering information about the client's history and identifying targets for treatment.

– Educating the client about EMDR therapy and developing coping skills to manage distress.

– Assessment: Identifying specific memories or experiences to target during EMDR sessions.

– Desensitization: Using bilateral stimulation to process traumatic memories and associated negative emotions.

– Installation: Strengthening positive beliefs and adaptive coping mechanisms.

– Body Scan: Assessing for any residual physical tension related to the targeted memory.

– Closure: Ensuring the client feels stable and grounded at the end of each session.

– Reevaluation: Reviewing progress and identifying any additional targets for future sessions.

3. Adaptive Information Processing Model:

EMDR therapy is based on the Adaptive Information Processing (AIP) model, which posits that many psychological problems are due to unprocessed memories that are stored in a maladaptive way. EMDR aims to facilitate the brain’s natural ability to process and integrate these memories, resulting in reduced emotional distress and improved cognitive functioning.

4. EMDR therapy is primarily used to treat PTSD and trauma-related disorders, but it has also been adapted for use with other conditions such as anxiety, depression, phobias, and more. It is considered an evidence-based practice and is endorsed by organizations such as the American Psychiatric Association (APA) and the World Health Organization (WHO) for the treatment of PTSD.

Overall, EMDR therapy is designed to help individuals reprocess traumatic memories and associated negative beliefs, allowing them to move towards a state of psychological healing and adaptive functioning. It is typically conducted by trained therapists who have completed specific EMDR training programs.

Written by Jennifer Freel, Registered Mental Health Intern IMH26129

Follow Jennifer – Well Space Holistic Instagram

*Coming soon, Jennifer Freel will be offering EMDR Therapy to further support her clients’ healing journeys.

Filed Under: Anxiety, Depression, EMDR Therapy, empower, Intimacy, marriage, Men's Issues, Mental Health, Women's Issues

3 Habits Impacting Your Mental Health

November 1, 2024 by

Oftentimes, when we think about what could harm our mental health, our minds go to major life events—the loss of a job, the end of a relationship, or the death of a loved one. But small habits that often go unnoticed can also play a major role. Below are three common habits that could be negatively affecting your mental health:

1. Not Getting Enough Sleep
Sleep impacts your mental health in numerous ways—it can affect your cognitive skills, mood, and behavior. As such, failing to get enough sleep can increase your risk of anxiety and depression and make it more difficult for you to focus, solve problems, make decisions, remember things, and control your emotions and impulses. Try sticking to the same sleep schedule, keeping your bedroom cool and dark, and performing a relaxing activity before bed (e.g., taking a warm bath or reading).

2. Being Inactive
In today’s busy world, it can be difficult to find time to exercise, but it’s important to stay active. Not only can exercise improve your physical health, but it can also boost your mental health. In fact, studies have shown that regularly exercising could reduce your risk of depression.

3. Scrolling Through Social Media
Social media can be beneficial—it can help you stay connected to long-distance family and friends and keep up with current events—but research suggests that spending too much time on it can lead to anxiety and depression. To reduce your screen time, try setting a timer, turning off notifications, or deleting apps from your phone.

Start Improving Your Mental Health
In addition to breaking the negative habits described above, one of the best things you can do to boost your mental health is speak to a therapist. Fortunately, you can entrust your care to the skilled team at our practice. Once we’ve learned more about you and any issues you may be experiencing, we’ll be able to provide you with customized advice for how to eliminate negative habits from your life and start implementing more positive ones. Contact us today to schedule your first appointment.

Written by Sherline Herard, Licensed Mental Health Counselor

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

Understanding Good Mental Health: A Holistic Perspective

October 11, 2024 by

As I embarked on my journey as a Student Mental Health Intern, I immersed myself in various theories, techniques, and research to enhance clients’ mental well-being. While these tools are valuable, a fundamental question persisted: “What does good mental health truly entail?”

Human experiences are diverse, yet we often find common ground in our pursuit of purpose and fulfillment—whether through a thriving career, nurturing a family, or simply leading a meaningful life. The essence of mental health becomes clearer when we acknowledge that our search for purpose invariably involves navigating mistakes and overcoming challenges. By confronting these obstacles, we learn about ourselves and our capacity to achieve our goals.

The essence of good mental health transcends external achievements; it lies in addressing and nurturing our internal struggles. Common advice to “just do what makes you happy” or “do what you think is best for yourself,” I would argue, can inadvertently foster isolation if not acknowledged with a broader perspective. Focusing solely on personal happiness might seem appealing and, in some cases, be what’s best. It may also lead to a solitary existence if it means being too comfortable and becoming stagnant.

In my view, our purpose extends beyond individual satisfaction; it involves fostering meaningful connections and communities. These relationships, forged through shared experiences and proximity, often evolve into deeper bonds that teach us about sacrifice and selflessness. By prioritizing the well-being of others, we cultivate discipline—a crucial element in forming positive habits. Though these habits may seem basic, they contribute significantly to overall mental health, such as maintaining a balanced diet or exercising regularly.

In a world with conflicting opinions and materialistic promises from media and celebrities, it’s easy to be misled about what constitutes genuine mental well-being. The notion that acquiring possessions or achieving a certain appearance will resolve our issues is a common but flawed narrative.

I would make the case that true mental health is characterized by the ability to embrace life’s joys and challenges with resilience. It involves having a supportive community to rely on in times of need and fostering a mindset that values living well not only for personal gain but also for the positive impact on others.

In essence, good mental health is a balanced state of being that integrates personal resilience, supportive relationships, and a sense of purpose that extends beyond oneself.

Written by Juan Cubillos, Graduate Student in Clinical Mental Health

Filed Under: Anxiety, Depression, empower, Inspire, kindness, Men's Issues, Mental Health, Self-Worth, Women's Issues

Embracing Healing: The Crucial Role of Therapy in Maternal Mental Health

March 15, 2024 by

The journey into motherhood is a transformative experience, filled with joy and challenges. Amidst the joy, many mothers grapple with the complexities of maternal mental health. Therapy emerges as a powerful and essential tool in navigating this terrain, offering a space for healing, understanding, and resilience.

Understanding Maternal Mental Health Challenges: Maternal mental health challenges are diverse, ranging from the “baby blues” to more severe conditions like postpartum depression and anxiety. These challenges can impact a mother’s emotional well-being, her ability to bond with the baby, and overall family dynamics. Recognizing the signs and seeking therapeutic support is a crucial step towards addressing these challenges.

The Therapeutic Connection: Therapy provides a unique and safe space for mothers to explore their thoughts, feelings, and experiences without judgment. The therapeutic relationship can offer a sense of validation, empathy, and understanding that is particularly valuable during a time when mothers may feel overwhelmed or isolated.

Validation of Emotions: Mothers often experience a wide range of emotions, from joy and fulfillment to guilt and self-doubt. Therapy helps validate these emotions, emphasizing that it’s okay not to be perfect and providing tools to cope with the challenges of motherhood.

Addressing Postpartum Depression and Anxiety: Therapy is a cornerstone in the treatment of postpartum depression and anxiety. Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and interpersonal therapy are among the therapeutic approaches that have demonstrated effectiveness in helping mothers manage and overcome these conditions.

Improving Mother-Infant Bonding: A strong mother-infant bond is crucial for the child’s emotional development. Therapy can facilitate this bond by addressing any mental health challenges that may hinder a mother’s ability to connect with her baby. Techniques such as parent-child interaction therapy (PCIT) can be incorporated to strengthen this vital relationship.

Support for Relationship Dynamics: The transition to parenthood can strain relationships. Therapy provides a space for couples to navigate this transition, improve communication, and support each other through the challenges, fostering a healthy family dynamic.

Postpartum Support and Beyond: Therapy is not only beneficial during the postpartum period but can also provide ongoing support as mothers navigate the various stages of parenthood. It equips them with coping mechanisms, stress management skills, and resilience to face the evolving demands of motherhood.

Destigmatizing Mental Health: Engaging in therapy helps destigmatize maternal mental health challenges by normalizing the idea that seeking help is a proactive and courageous step towards well-being. This shift in perception is crucial for creating a culture where mothers feel empowered to prioritize their mental health.

Therapy stands as a beacon of support and healing for mothers facing the complexities of maternal mental health. By recognizing its importance, society can contribute to creating an environment where every mother has the opportunity to embrace healing, find resilience, and cultivate the emotional well-being needed to nurture both herself and her child.

Written by Jennifer Freel – Mental Health Graduate Student

Filed Under: Anxiety, Depression, empower, Mental Health, Women Empowerment, Women's Issues

Creating Everyday ‘Insta’ Moments with Nature

December 1, 2023 by

The old pond
A frog leaps in.
Sound of the water.
– Basho, (1644-1694)

In therapy, one of the things counselors like to share with clients is the practice of mindfulness. Mindfulness is something that everyone, even kids, can learn. It is bringing attention to the experiencing of the moment. The idea is sensual noticing, acknowledging thoughts and accepting feelings. But practicing mindfulness can also be incorporated into daily life, to uplift the moment. For this exercise, we will use the frog haiku poem as mindfulness inspiration.

Basho, a famous Japanese poet, wrote the above haiku in the fifteenth century. It recalls just one single moment of nature. The silence is part of it. The sound of the water is easy to imagine. When you think of it, can you visualize the moment? What do you see, hear, smell?

Here is an exercise in mindfulness that anyone can do. Pay attention to the details and experience of nature like Basho. Think of it like producing mini ‘Insta’ moments for your senses and mind. This can be done anywhere there are elements of nature. When you notice something beautiful or special, breath it
in deeply like you are smelling a beautiful rose.

Here are some ideas:
-Take a nature walk in your neighborhood and focus on the flora and fauna in all the yards, any nature sounds you hear and the state of the sky. Breath it all in.

-Go to a botanical garden and give yourself permission to soak up the beauty of each tree, flower and shrub. Breath it all in.

-Go bird watching. Take in all the splendor of the environment. Enjoy the movement of bird flight. Breath it all in.

-Sit or take a walk on the beach, noticing the sounds of the waves, the colors and shapes of the shells, the rocks, and the composition of the horizon. Watch the sun rise or set. Breath it all in.

-Buy a beautiful bouquet of flowers and take time to study them. Look at their textures and colors and smell each part of them. Breath it all in.

-Listen to the birds in the morning through your windows. Florida is a place with birdsong. Tune in to them like a radio channel. Breath it all in.

-Try kayaking or paddle-boarding and notice all the life under the water. Breath it all in.

-Grow a seed and observe each stage closely. This one is great for kids. Teach them to breath in the moment.

-Stare at the clouds. Notice subtle colors, the sky in in motion. Look for beauty. Breath it all in.

-Houseplants are also a reliable source of connecting with nature. Study the beauty of an orchid, or the smell of a basil plant.

The exciting news is that you can bring mindfulness to anything. You can do your dishes mindfully. You can play with your children mindfully and interact with your partner mindfully. You can bring it into the shower, and to yardwork. Mindfulness is kind of like magic because it transforms the moment. If you transform enough moments, your life will be transformed.

Written by Megan McKeon – Mental Health Graduate Student at University of the Cumberlands

Filed Under: Anxiety, Depression, empower, Inspire, Intimacy, kindness, love, Men's Issues, Mental Health, Self-Worth, Women Empowerment, Women's Issues

Therapy Goals

September 21, 2023 by

We have all experienced moments in which we felt we were at a loss for handling a situation or a feeling. It is during these times we seek outside assistance, be it from friends, loved ones or with a therapist. Because these are difficult and stressful times, problem solving, positive thinking, or solution finding can seem impossible. However, in therapy this is exactly what we strive for in the midst of these chaotic moments.

This first requires an individual’s awareness they have exhausted their mental and emotional resources and acknowledge the need for professional guidance through this process. Finding a therapist with whom you can share this space continues this process through the sharing of these experiences, feelings, and struggles. It is through this exchange of honest and often difficult information the therapeutic alliance is formed. This alliance between therapist and client is the foundation on which therapy goals are created and refined.

Many individuals do not have clear therapeutic goals at the outset of this journey. Taking the time and making space to sort through uncomfortable situations and emotions brings clarity to one’s thoughts, feelings, behaviors, and therefore, their goals. Therapeutic goals can and will change throughout the process but having a goal on which to focus allows us to see solutions, successes, and areas of improvement. Therapy goals could be considered the mile markers on the journey to wellness.

Working with a therapist to achieve these goals requires individuals, couples, and families to join together, taking the information and insight acquired in sessions into their everyday lives. This day-to-day application solidifies new skills, new ways to view or assess problems, and ultimately achieve goals. Once the goals for therapy are achieved, the skills and benefits of these changes can be applied to future issues and concerns resulting in lifelong improvements in one’s well-being.

Written by April Daniel MS, NCC, LMHC – National Certified Counselor (NCC) and a Licensed Mental Health Counselor

 

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

Protecting Your Peace

September 14, 2023 by

Peace is often thought to look like a straw hammock on a sunny beach or a crackling indoor fireplace on a cold day. And as comforting as these moments are, what they represent is something deeper and more crucial for fortifying our mental health. How can we cultivate feelings of peace that carry over into our day-to-day lives?

In our era of 24-hour news cycles and constant smartphone notifications, it may feel like there’s simply no time for real peace. When free time arises in our busy lives, we have an instant abundance of bite-sized video clips, clickbait headlines, and social messaging to drown our attention in. And somewhere in the constant reach for pleasing distraction, we might occasionally wonder why we feel drained, strained, and burnt out.

Now more than ever it is up to us to be deliberate about cultivating peace. It starts with finding what practice works best for us – prayer, mediation, reading, walking, journaling, or other focused, lowkey activities. It should facilitate a shift from preoccupation to centered mindfulness, creating time for presence, reflection, and grounding. With enough consistency, practices like these can open up a new perspective quite different from the hustle mindset that colors modern life. But what happens when the practice ends, and we step back into daily life?

Just as peace is cultivated, it also needs to be protected. As a calm perspective helps us recognize the inner habits and outer noise that shake our focus, we can also find new approaches. This may look like restructuring a room to limit distractions, setting healthy boundaries in relationships, or challenging negative patterns of thinking or action. In doing so, we protect the restorative peace that prepares us to take on more of life’s challenges.

So, in those times when a vacation is still aways off and it feels like our responsibilities are piling up, we can always choose to be deliberate about cultivating and protecting our peace. When we set aside time for lowkey reflection and mindfulness, it can flow outward and refresh other areas of our busy lives.

Written by Louis Nicholas, IMH24151 – Registered Mental Health Intern

Filed Under: Anxiety, Communication, Depression, empower, faith, Family, honesty, Inspire, Intimacy, kindness, Men's Issues, Mental Health, Self-Worth, selfless, Women's Issues