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If you’ve ever experienced intense anxiety or panic attack, you know it can feel like something is taking over you and you’ve become completely helpless. Your heart rate speeds up and feels like it’s going to beat out of your chest. You might feel a tingling sensation run down your arms and legs and into your hands and feet. The thermostat in your body goes haywire; one minute you’re hot and the next you have chills. Your breathing becomes shallow and you start to wonder if you’re dying. There is an indescribable amount of fear that washes over you. Imagine if you had a way to regain your sense of control. Imagine having a strategy to combat the symptoms and ground your body and mind. If this is something you regularly experience, or if you’ve been diagnosed with a panic disorder, let me offer you a technique that can help you at the moment. Of course, I highly recommended seeking treatment in therapy, but this method will allow you to intervene on your own to stop the panic. First things first...take a deep breath and name it. Become familiar with the symptoms so that when it begins you can confidently name your experience as a panic attack. This will reduce some of the fear and allow you to take action. Often the panic is fueled by fear of what’s happening. In this instance, knowledge is power and will help you to maintain some control. Now let’s use your five senses to induce relaxation throughout your body. Sight Find an object to focus your attention on. It could be something on your body like a button or your shoe. Or maybe it’s something in your environments like a plant or a piece of furniture. Notice every little detail about this object. What color is it? Is it big or small? Textured or smooth? Does it reflect light or is it dull? Touch You can use touch a few different ways to help ground yourself. Try touching the object that you spent some time observing. Were your initial observations true? Consider how it feels. Is it heavy or light? Soft or hard? You can also engage touch by using your hands to apply mild pressure as you give yourself a hug. If you have someone with you, you might ask them to hold your hand as you bring awareness to the light pressure on your skin and the temperature of their hand in yours. Cold compresses and cold water can also be effective in gently shocking your system as you move into relaxation. Splash a little cold water in your face or apply an ice pack to the back of your neck to help regulate the hot flashes you may be experiencing. Sound Similar to sight, you can use what’s readily available in your environment. Listen carefully to the sounds around you. If you’re outside, you might hear birds chirping, the wind blowing or the sound of traffic going by. If you’re at the office or in a store, maybe you’ll hear the buzz of people talking around you. For some, certain sounds may be overwhelming, so for those people, I recommend grabbing some headphones and playing soothing sounds or music at a volume that feels good. I personally enjoy using binaural beats for this. Smell Using smell to stimulate relaxation is particularly effective because it also encourages deeper breathing. Shortened breaths associated with panic reduce the amount of oxygen getting into your body. This can cause that tingling sensation that you feel in your limbs. When we take longer, deeper breaths we can slow down our heart rate as well. Shift your attention to your nose and focus on the smells surrounding you. Do you smell grass or flowers? Maybe someone is cooking and you can smell their food. What about your own smell? Do you have cologne on? Can you smell your laundry detergent on your clothes? Take several deeps inhales through your nose. Fill your lungs. Then exhale through your mouth. Continue this until you feel your heart slow and your body begins to relax. Another strategy may be to carry a little jar of essential oil with you. Scents like lavender, bergamot, lemon, and basil have calming effects that can help. Taste Using taste might seem a little odd, but it’s highly underrated in my opinion. Taste is one of the best distractions when a panic attack ensues. It’s one that can be used to tap into just about all of the senses at once. When you start to experience symptoms of panic, try sucking on a lemon or lime wedge. You’ll get a shock from the sour and bitter flavor that will quickly shift your attention away from the panic and straight to your mouth. I always encourage those with a history of panic attacks to carry some Warhead candies with them. Those things will certainly do the trick. Hold the candy or lemon wedge in your mouth while you spend some time acknowledging the taste. What sensations do you feel in your mouth? Can you smell anything? Does it make a sound on your teeth? Your only objective is to become aware and stay present using your senses to ground you at the moment. Put together a panic attack tool kit to keep with you so that you are prepared to intervene whenever you might need to. Want more tips and tricks for managing anxiety, stress, and panic? I’ll be sharing more here, or better yet, let’s do some work together. You don’t have to go through it on your own. Let’s explore what’s underlying these issues for you and develop strategies to help you overcome them by using your existing resilience and strengthening your confidence. Give me a call at 954-391-5305 for your FREE consultation or visit my bio to learn more about my services!

Welcoming a new baby into the world and to your family is nothing short of miraculous. It's amazing, magical, and crazy all at the same time. While you are filled with joy and love for your new baby, you can also be overcome with fear, loneliness, and stress. Add in all the uncertainty and chaos of the COVID-19 pandemic and now you are completely overwhelmed. How is a mom supposed to feel? How is she supposed to manage her stressors? Your journey to motherhood during this unprecedented time will be one that you will never forget. Is it normal to feel overwhelmed with caring for your new baby under normal circumstances? Yes! Absolutely! These feelings can make what is supposed to be a positive life-changing event one that makes you question yourself, your thoughts, and your abilities. Then, add in the uncertainty of caring for a baby during a pandemic and those feelings may consume you... if you let them. Caring for a newborn is challenging in the best of times, but doing so during a coronavirus pandemic presents a whole new set of challenges—especially when you’re isolated from your parents, close relatives, and friends. As a new mom, it’s unrealistic to think you can eliminate stress completely, but you can minimize it. Here are some useful strategies to manage new mom stress in the midst of a pandemic: View this bonding time with the baby as a gift. Missing your parents, relatives, or friends and feeling guilty that they aren’t able to spend time with the baby is NORMAL. However, there may be a silver lining in this situation. Every family has that family member who can over advise when it comes to taking care of a newborn. Look at this time as a way to bond with your immediate family, determine what works best for your family, and learn from one another. This can be an empowering experience that can bring the family closer together. It also eliminates having to tell a plethora of people who want to visit “no” when you really didn't want them to see the baby under normal circumstances. Technology can be amazing and offer the support from your parents, relatives, and friends when you need it. Remember, your people are just a phone call away. Contain the Chaos. A new baby, with his/her 24 hours sleep/wake schedule and constant need for care, can leave the most organized parent reeling, and turn what was once a spotless house into an obstacle course. Simplifying is the secret to keeping your life not perfect, but livable. If the day to day routine is overwhelming you, change one thing and do it differently. Rescue your relationship. Enjoy the magic of being a new mom and fall in love with your partner all over again. Realizing what each of you and your partner’s changing needs are is key! The secret is to address any issues up front. Be proactive. Break a sweat. Start exercising as soon as your doctor states it is safe. Sign up for yoga, join a “mommy and baby” exercise class, or take a walk with your baby and significant other. Many of these classes are being offered via video conferencing platforms or there are plenty of free videos on YouTube. Take some “guilt free” time for yourself. Ask your partner to watch the baby for a little while, or if you are by yourself, wait until the baby goes down for a nap to do something for YOU. Take a drive to your favorite coffee/tea shop. Take a walk on the beach. Read your favorite magazine. Watch your favorite show. Take an extra long shower. These could be good opportunities for you to recharge your body, mind, and soul. Eat nutritious meals. Poor nutrition can sap your energy levels and cause stress. Making sure you have proper nutrition and staying hydrated is important. If family members, friends, or relatives offer to help cook or deliver meals, take them up on it. Have your groceries delivered or if able, use a meal service. Find ways to make cooking and enjoying whole foods easy and accessible. Get help. If you feel overwhelmed by the stress of being a new mom during this difficult time, reach out for professional help. There is no guilt in admitting the changes in your life are overwhelming. It is time to remove the unrealistic expectations of motherhood and the negative stigma of postpartum mental health issues. Don’t put a lot of pressure on yourself to be the “perfect” mom. It’s important to sideline this mentality. Focus on loving your child and the new family that is being built. Remember mama, you can’t be there for your baby and family if you aren't taking care of yourself. For any of you, mamas, who may need extra support, I’m offering phone or video sessions through a secure platform. Please click here to schedule an appointment today or click here to learn more about me.

Successful relationships and how we perceive our partners are based on a series of interactions and gestures both big and small. It’s important to consistently do things in our relationship that demonstrate care, investment, trust and commitment. You might be surprised to know that it doesn’t take a major overhaul in your relationship to maintain lasting connection. When I counsel couples, I advocate for them to make small changes but done often enough to make a lasting impact. According to John Gottman, “couples who do the following small things often and repair conflict when it arises, will create a path towards a more intimate, trusting and satisfying relationship”. The first small thing I discuss with my couples is partings and the 6 second kiss! Prior to parting in the morning, spend 2-5 minutes talking with your partner and discuss what’s on the agenda for the day, including one interesting thing that he/she might experience. Remember to say goodbye with a kiss or hug that lasts at least 6 seconds. Remember to show affection like kissing, holding and touching each other. Be playful with how you show affection and make sure to kiss or touch each other at partings, reunions and before going to bed. Do your best to practice a lingering kiss whenever possible. Another positive gesture towards your relationship is sharing admiration and appreciation. Gottman states that “maintaining a loving relationship requires action and expression”. It’s not enough to have appreciative thoughts about your partner; it’s really important to say them out loud and let him or her know. Expressing these thoughts of affection and appreciation helps build a loving foundation. The following are ways to express admiration and appreciation: Share something about your partner’s personality and an incident where your partner demonstrated that characteristic. For example: “I love that you are so (kind, caring, playful, funny, thoughtful, understanding), especially last night when you volunteered with the abandoned animals”. Make an effort to catch your partner doing something “right” and say thanks for it. Send an email or text during the day to let your partner know that you are thinking about her or him. Unfortunately, conflict is inevitable in any relationship. We all have arguments and at times we say and do the wrong thing. One of the most important things we can do after a conflict is to be able to process it without getting back into the fight all over again where we hurt each other. According to Gottman’s processing the aftermath of a regrettable incident, “to process means to talk about the fight without getting upset about it again”. It’s important for both partners to understand that there is no absolute reality in a disagreement. Rather, there are two subjective realities that are dependent upon each partner’s perspective. The goal is to talk about what happened as if you were watching it on television. If this sounds like emotional Olympics, then you may need to start out smaller. Going to a qualified therapist will help guide you through productive, evidenced-based communication skills that make processing the aftermath of a fight easier so that a conflict doesn’t overshadow the positive sentiment you have towards your partner. If you practice some of these small things often each week, it’s very likely that you will see positive changes and be surprised how quickly positive feelings can grow that will create the close and intimate relationship that you want. For more information on this subject stay tuned and if negative thinking and negative self talk is something that you struggle with, contact me here for your complimentary consultation to discuss how I can be helpful!

I hear the constant narrative being spoken by women in my office. The way women so harshly judge themselves as they compare themselves to these “perfect” Instagram posts. Sure, they may appear perfect on the exterior, but nobody is posting pictures of their imperfect moments. At least, most are not. I find that the challenge with social media exists for everyone, teens and adults alike. And since I work with moms, and am one myself, I also know that social media can be VERY impactful on motherhood. First, let’s talk about the pros, because there are many. Social media is a platform that can provide resources, a sense of community, sound advice and LAUGHTER. That is probably my favorite thing that social media provides for me as a mother, a place for laughter, where my experiences feel validated, seen, and where we as moms can laugh together through the hard stuff. So healing. Certain accounts also provide great education; I particularly enjoy some pages that give great tips for responding to tantrums, since that is the phase of motherhood I am in right now. Yay ;) There are also great accounts that serve as valuable safe havens for mothers experiencing infertility/loss; and there is an abundance of support found in those communities. A lot of good. However… there is also a very negative aspect that accompanies social media, and the impacts are not great on moms’ emotional health. There are undoubtedly many pages that put out unrealistic/idealistic images around motherhood and raising children. Many influencers whether they are intending to or not, support outdated ideas that women are to be kept, and that their role is to look thin, put together, have it all together at all times, and their houses and children should reflect that too. These images can be overwhelming for moms who are simply just trying to get through their day. The moms who are tired, up all night with a newborn and who feel success if they were just able to brush their teeth that morning. I’ve been there. Whether you are a working mom, stay at home mom, or both; your journey is yours. And for you to define. Your worth as a mother is not based on the Instagram standard. I hear too often the pain that comes from comparing your life to the Instagram life. Here are some tips for how to make social media the healthiest space for you as a mom: Filter your social media: Be intentional about accounts you follow. Do not be afraid of unfollowing or muting accounts that make you feel bad about yourself or that bring up the need to compare yourself. Follow people who are uplifting, who offer a sense of community, and can teach you something healthy and adaptive that you can apply to yourself or your family. Limit your time: Give yourself a time limit. Even if you have filtered your accounts sufficiently, mindless scrolling is not a healthy habit. We all do it, and everyone can related to getting lost in the Instagram time warp. (Cue feelings of mom guilt). Avoid feeling guilty by limiting your time on social media every day. Practice mindfulness: Moms often share that they easily slip into a social media dark hole when they are spending time with their kids. This often causes them to feel guilty later on. Being mindful about when you are scrolling is a good skill to exercise. I have clients who decide they will only scroll during nap time, or when their kids are asleep, which allows them to feel more present with their kids and avoid guilt. Do something else instead: Whenever you get the urge to scroll, intentionally do something else instead. Read a chapter of a book, journal, mediate, or just sit in silence. That hour that can easily be spent scrolling, is a great time to do something else inspiring and productive. To all you moms out there, I see you, I am with you, and I am here to tell you that it’s okay to feel the way you feel. This is really F’n hard. Please reach out for help if you need it. I am always here if you need extra support, and just a phone call away. We will all get through this together, one very long day at a time. For moms out there who need my help, I'm offering phone or video sessions through a secure platform, click here to schedule an appointment.

The mother of a 12 year-old boy I recently evaluated, called weeks after he was diagnosed with ADHD. She stated, “He’s finally stopped beating himself up for not being able to focus in class, follow directions, or remember to bring home books for homework. He told me he felt great relief knowing that he is special and his brain works differently than other children. He’s so happy to know he now has tools and resources to help him a overcome his challenges. I already see an improvement in his grades and teachers are finally sending home positive reports.” I thanked her for the update, and was reminded about the usefulness of a diagnosis and how this can lead to a better understanding of one's challenges and developing a roadmap for success. Have you noticed that your child has difficulty paying attention or focusing on one thing at a time? Or perhaps as you observe your child play with friends, you notice they have a hard time waiting their turn in games and often interrupt others while they are talking. Maybe you think back to your last few outings and wonder why your child can’t seem to sit still and acts if they are driven by a motor and goes for hours. You’ve probably wondered if your child has Attention-Deficit/Hyperactivity-Disorder (ADHD)? Have you asked yourself this question, but then wondered, “If my child has ADHD then how come they can sit for hours uninterrupted and play video games?” “Why is it that when they do something of interest, they can focus for hours and not get distracted, but getting them to sit for fifteen minutes of homework feels like torture?” ADHD is a Neurodevelopmental Disorder, or in other words a disability related to the brain, commonly diagnosed during childhood. A hallmark of ADHD is that the brain is under stimulated, therefore, when engaged in repetitive or seemingly arduous tasks, the brain is highly distractible and easily bored. However, when the brain is stimulated and engaged, such as watching television or playing video games, the brain is attentive and focused. According to the Center for Disease Control (CDC), from 2013 to 2015, 10.4% of children ages 5 to 17 years were diagnosed with ADHD. Boys are approximately twice as likely to get diagnosed with ADHD than girls. The National Survey of Children’s Health (NSCH) estimate that the average age of onset for children with ADHD was 6 years of age; however, the diagnosis can be made in children as young as 4 years of age, especially when the presentation and symptoms are more severe. ADHD symptoms may affect children at home, school, or in social situations. Often, teachers may be the first to point out concerns, as school is the primary setting where children are expected to remain seated for extended periods of time, stay quiet, use time management, and listen closely to teachers and follow directions. While there has been a steady increase in the diagnosis of ADHD, this may be in part due to access to better measurement tools, enhanced knowledge and awareness about symptoms, and the way this disorder is diagnosed has changed over time. The three core symptoms of ADHD include inattention, hyperactivity, and impulsivity. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) characterizes ADHD as a pattern of behaviors, that must be present in multiple settings (e.g., school and home), and symptoms lead to performance issues in social, academic, or occupational functioning. According to the DMS-5, symptoms of Inattention include: Often makes careless mistakes and lacks attention to details or makes careless mistakes in schoolwork, at work, or during other activities (e.g. overlooks or misses details, work is inaccurate) Often has difficulty sustaining attention in tasks or play activities (e.g., has difficulty remaining focused during lectures, conversations, or lengthy readings) Often does not seem to not listen when spoken to directly (e.g., mind seems elsewhere, even in the absence of obvious distraction) Often does not follow through on instruction, and fails to finish schoolwork, chores, or duties in the workplace (e.g., starts tasks but quickly loses focus and is easily sidetracked) Often has difficulty organizing tasks and activities (e.g., difficulty managing sequential tasks, difficulty keeping materials and belongings in order, messy, disorganized work; poor time management, fails to meet deadlines) Often avoids, dislikes, or is reluctant to participate in tasks requiring sustained mental effort (e.g., schoolwork or homework; for older adolescents or adults, preparing reports, completing forms, reviewing lengthy papers) Often loses things necessary for tasks and activities (e.g., school materials, pencils, books, tools, wallets, keys, paperwork, eyeglasses, mobile phones) Is often easily distracted by extraneous stimuli (e.g., for older adolescents and adults, this may include unrelated thoughts) Is often forgetful in daily activities (e.g., doing chores, running errands; for older adolescents and adults, returning phone calls, paying bills, keeping appointments) According to the DSM-5, symptoms of Hyperactive/Impulsivity include: Often fidgets with or taps hands and feet or squirms in seat Often leaves seat when remaining seated is expected (e.g., leaves their place in the classroom or in other situations that require remaining seated) Often runs or climbs where it is inappropriate or feels restless (e.g., In adolescents and adults, may be limited to feeling restless) Often unable to play or engage in leisurely activities quietly Is often "on the go," acting as if “driven by a motor” (e.g., is unable to be or uncomfortable being still for an extended time, as in restaurants, meetings; may be experienced by others as being restless or difficult to keep up with) Often talks excessively Often blurts out an answer before a question has been completed (e.g., completes people’s sentences, cannot wait for next turn in conversation) Often has difficulty waiting his or her turn (e.g., while waiting in line) Often interrupts or intrudes on others (e.g., butts into conversations, games, or activities; may start using other people’s things without asking or receiving permission; for older adolescents or adults, may intrude into or take over what others are doing) The diagnosis of ADHD has three types including predominantly inattentive presentation, predominantly hyperactive/impulsivity presentation, or combined presentation if criteria for both sets of symptoms are met. As a parent, you are the expert in your child’s life and if you’ve been concerned about their behavior, this is the time to trust yourself and take action. There are some steps you can take to help your loved one. Schedule an evaluation to find out if your child has ADHD. The first and most important step is to schedule an appointment with a psychologist to have your child formally evaluated. An expert psychologist trained in conducting psychological evaluations are qualified to make this diagnosis. This can be a lengthy process, but it is recommended because the symptoms of ADHD may mimic many other mental health disorders. For example, a child who appears to daydream in class and struggle with attention and concentration may suggest ADHD, anxiety, or even depression. A child who appears fidgety and restless may suggest ADHD or anxiety. Or perhaps symptoms of boredom could suggest ADHD or giftedness. Furthermore, autism spectrum disorder may present with symptoms of ADHD and vice versa, therefore, it is important to thoroughly assess a child to ensure getting a treatment plan that will help your child achieve success. At Bayview Therapeutic Services, Dr. Heather Kuhl specializes in conducting comprehensive evaluations with children and adolescents. Call her today to start the process at (954) 391-5305 ext. 4. Engage in therapy. Research shows that parent involvement through parent training sessions or groups, along with individual therapy and teaching skills to your child can significantly reduce the deficits experienced as a result of ADHD. Create a structure for your child. Children with ADHD exhibit difficulties with executive function such as planning, organizing, resisting impulses, monitoring behavior, and completing tasks. Therefore, creating a structure and sticking to the schedule will be crucial. Some ideas include developing a morning and evening routing; using clocks, alarms, and apps to help your child be more aware of when it’s time to start or end a task; simplify your child’s schedule to allow a balance between school, after school activities, and down time; and make it easy for your child to stay organized (e.g., labeled bins, color coded notebooks, etc.). Set clear expectations and rules in the home. Children with ADHD benefit when they have consistent rules to follow. It will be important to review them together as a family and post them in a place where your child can read them. Make your life easier by keeping rules, simple, short, and clear. It will be your job to monitor and enforce the rules and hold your child accountable if they deviate. Using a reward system has also been shown to be very effective for children with ADHD. Have clearly spelled out rewards for compliance and good behavior and consequences for noncompliance and misbehavior. Keep your child active. Because many children with ADHD have ample energy, having them involved in sports or physical activities can help them release the energy in a productive way. It can be helpful to have your child participate in extracurricular activities of interest to enhance self-esteem, self-confidence, and provide opportunities for social interactions. However, as mentioned previously, it will be important to provide time to wind down and have playtime at home. Incorporate Mindfulness. Teaching mindfulness can help your child learn to respond rather than react and improve attention. Consider incorporating mindful breathing, mindful meditation, or even yoga for kids to create healthy habits early and provide your kid a leg up on learning ways to manage their behavior. Maintain good sleep hygiene. Adequate sleep is important for all children, but for children with ADHD, tiredness can lead to inattentiveness and distractibility. Not to mention, hyperactivity can lead to problems falling asleep. Regardless, developing a consistent, early bedtime with ample time to wind down and prepare for sleep is recommended. Teach your child how to make friends. One associated feature ADHD is difficulty with social interactions. Many children with ADHD experience low frustration tolerance, irritability, mood liability, and difficulties with emotional regulation which can interfere with making and keeping friends. Providing your child with education about social skills and social rules can be helpful to ensure they have success on the playground. Working with a psychologist or therapist to guide you and/or your child may be beneficial. In addition, you may seek out a social skill group in your area where children can learn in the moment with other children through guiding and coaching from a trained expert. For parents, manage your own stress and practice good self-care. Parenting a child with ADHD can test your patience. This is more of a reason to manage your frustrations and disappointment. Children with ADHD need a firm, but fair and reasonable parent. Consistently is important, but parenting with patience, compassion, support, and respect is critical. Do your best to keep a positive attitude, pick your battles and be willing to compromise, and practice good self-care to prevent burnout. Remember, you are the model for your child so practice what you preach. Eat well, exercise consistently, get regular sleep, and manage your stress. You may notice, but your child is always watching and learning from you. Educate yourself. There are endless resources for parents, and the best parent is an informed one. Therefore, take time to educate yourself about what to expect and utilize resources to remind you that you are not alone and there is always support available. Helpful resources may be found at Children and Adults with Attention/Hyperactivity Disorder, www.chadd.org. You may also find the following book helpful - Taking Charge of ADHD (3rd Edition): The Complete Authoritative Guide for Parents by Russell Barkley PhD., ABPP Explore other supportive therapies. While therapy with or without medication is an effective treatment for ADHD, other supportive therapies such as Cogmed, an evidenced-based, computerized training program designed to improve attention by increasing working memory, and neurofeedback, which is training in self-regulation, may be helpful. Consider medication. Not all children with ADHD need medication. However, if the above recommendations do not work substantially to improve your child’s behavior at home and/or school, it may be helpful to take your child to a psychiatrist specializing in child and adolescent mental health for a medication consult. If you have questions about your child and want to talk to an expert about how to take the next step, call Dr. Heather Kuhl at (954) 391-5305 ext. 4 for a free consultation.

Mama, if you're feeling overwhelmed and exhausted by the demanding tasks of your day, you're not alone! Being a mom can be challenging in "normal times" let alone a full blown pandemic! Let’s face it, now you're expected to homeschool not only one child, but maybe two, three or more; work full time from home; keep up with the daily household chores (wait, you mean I need to feed these kids too?!); exercise (geez, I don’t want to gain the extra corona-pounds; and the list goes on... all while having a BIG SMILE on your face.  No, no you don’t. You don't have to smile. But I do encourage you to be present in the “here and now.” I encourage you to incorporate mindfulness activities into your daily schedule, especially, now as we're experiencing more stressors than ever.  You can create balance, peace, and serenity daily, which allows you to center and align yourself so that you can be the best version of YOU for your children, partner, your spouse, and most importantly yourself. From the Sanskrit for “awareness,” mindfulness is a type of meditation that, according to the teaching of the Buddha, is considered to be of great importance in the path to enlightenment. Basically, mindfulness is the act of being fully present in the here and now, without passing judgment. The practice of being mindful has three important components: control, awareness, and acceptance. First, you must take hold of your mind. Control the “chatter” in your head and disengage from any external and internal stimuli. Second, open yourself to the process of calmly observing and describing what you are experiencing. Third, you must be completely non-judgmental and self-accepting while participating fully in the mindfulness application. Here are five ways to practice mindfulness: 1. Pay attention to small moments. These are typically those times in our lives that we do not notice or that we take for granted.  It may be having a cup of coffee or tea, spending a moment with a child or pet, or performing any routine activity that usually goes without attention. 2. Focus on the senses. Take time to notice what comes through your five senses: what you see, hear, smell, taste, or touch.  Your senses are the gateway to the world; opening this gateway can help dispel detrimental emotions. 3. Breathe mindfully. Focusing on our breath is an excellent way to center and ground ourselves. Stay focused on the air coming into your air passages and lungs, holding it, and then letting it out. Use a mantra such as “calm now” as you breathe, or follow a counting pattern – say five or ten – while you breathe in and out. 4. Set aside time to be quiet, and to experience that quietness. Be one-minded with the stillness, finding your center, and noticing the comfort in the moment. 5. Pause and observe.  At any time and place, stop and look – really look – around you.  Describe 10 details you would have not otherwise noticed. Similar to physical fitness (which I am a huge fan of), mindfulness needs to be practiced daily.  Now (no better than the present time to take action), take a few moments, 1-5 min, to create more calmness in your life. YOU deserve this break! This might be difficult at first and a bit uncomfortable. YOU’VE GOT THIS! You have nothing to lose, but a lot to gain... a sense of balance, peace, and serenity. To all the mamas out there (as a mother of two myself), I see you. I feel you. I am with you. Life right now is hard.  We are all in this together.  We will get through this unprecedented time together. For any mamas, who may need extra support, I’m offering phone or video sessions through a secure platform. Please click here to schedule an appointment today. I leave you with this quote: “The present moment is filled with joy and happiness; if you are attentive you will see it.” ~Thich Nicht Hanh #mindfulness #maternalmentalhealth

Since June is the official month to celebrate Father’s Day, I wanted to share a quick story about how my dad inspired me growing up and still does today. I don’t typically share personal stories so this blog is a tad different, but fitting since it’s Father’s Day weekend. I’m grateful to have had a close, meaningful relationship with my father. He’s is a hard working, passionate guy who is gifted as a true visionary. Growing up he worked a lot and traveled all across the world for his career. Yet, somehow he always made it home for our soccer games and equestrian competitions. He was always there for the important milestones in my life. My dad inspired me in many ways and one of the most evident is my entrepreneurial spirit. One memory stands out in particular, when I was 13, I had to finish a series of books for homework. Every time I finished one of the books, my dad gave me a “clue” with a poem that I had to decode. Each poem held a promise of an adventure after I finished the series. I dashed through the books waiting for each new clue. I did my best to decode the poems, but couldn't figure out where we were going. When I finished the series, my dad and I boarded a plane. We landed in Miami, drove to Key Largo, and stayed in the Faro Blanco Lighthouse. We went on a fishing adventure and I caught about 30 snook (see image above). It was epic! That trip remains one of the most special times of my life with my father. Whenever I see a lighthouse, I think of him and the adventures we shared. When choosing the symbol for our logo at Bayview Therapy, I decided on a lighthouse. In addition to the special meaning with my dad, it also represents hope, safety, and guidance helping people to find their path of healing through the dark. As you know, running a business presents challenges My father has always been able to help me see hope and his guidance has given me tenacity and perseverance. I am forever grateful to my father. If you’re blessed to have a close relationship with your dad, make sure you tell him how much you appreciate all he has done. If you haven’t had a close relationship with your dad or have a complex relationship, find someone else in your life who represented a father figure and express your gratitude to them. A little gratitude goes a long way…

How are you? How are you doing? No really… how are you? You may be reading this blog on an overwhelming Tuesday morning… escaping, if just for a few minutes, your inbox flags, your to-do lists, or your errands. Welcome… while this post may not instantaneously reduce your stress or lower your blood pressure, it will equip you with tips and how-to’s for better managing your stress. Because when asked how you’re doing, you may in fact be stressed. Just a guess, and of course I could be wrong, but a good majority of the people I work with are struggling with stress and its effects on their lives. With the hustle and bustle of life, you may feel over extended, over worked, and over committed. Unfortunately, stress is often an inescapable concept of being a grown-up aka “adulting”. Below are the top 5 stress reduction tips… these are solid ideas and beautiful concepts you could challenge yourself to incorporate, which can make a big difference over time. Be present. Take a moment to ask yourself, “who is running my life?” Make sure you are the one in charge of your life so you be present for what matters the most. Recognize when you’re overwhelmed, over-booked, and over-worked. The more present you are in your current situation, the more self-aware you’ll become. Soon, you’ll be able to recognize warning signs and key contributors of stress and worry. Through that, you can scale back, tone down and ultimately tune out for a quick re-charge (which may in fact be long overdue considering we are quickly approaching June and you may have not had any time off or you time since the Holidays…six months ago). Be grateful. While this can be challenging in the faces of stress, doom and all other negative clouds that surround your overwhelming aura, try to appreciate the things you have. Go to bed at night and be grateful for what is going right in your life. For your dog, your health, your car, your spouse, your friends, your children, the meal you may have just devoured. Show grace and gratitude, because what we focus on magnifies. You have people in your corner. I’m reminded by a recent post on Instagram it’s better to want what we have rather than dwell on what we don’t have…#zen #peace #gratitude Talk positively to yourself. Positive self-talk is a phenomenal concept and works across the board in terms of bolstering your self-esteem, bringing a sense of comfort when going through a tough spot, or motiving to push through a difficult situation. What you say to yourself, in your private moments, is reverberated throughout your brain and body. And if you continually beat yourself up, you will continuously feel low. YOU CAN DO THIS. YOU ARE WONDERFUL. YOU ARE WORTH IT. Don’t worry, you don’t look insane saying these things out load while driving in your car or looking in your bathroom mirror, lol. Truly, you are wonderful. Establish boundaries. Over-committing yourself is a sure-fire way to end up with no time to engage in self-care or even unwind a bit before the next week begins. It’s ok to say no; you do not have eight arms. You cannot be in four places at once. Try your best, and remember to take it one day, one task at a time. Establishing boundaries can allow for deeper, more genuine relationships to form, not only with others but with yourself. You can be true to your word and not overbook a Wednesday night. Live well. While this seems to be a little trite, it’s worth noting the incredible importance of living a truly healthy life. Getting the right amount of sleep is essential to how well or not-very-well you will function come the morning. Eating a balanced diet will duel your day. Balance being the operative word here: if you feel like a cheeseburger, eat a cheeseburger. But skip the glass of wine at dinner and steam some broccoli the next night. Everything in moderation… Try to exercise. Movement is the celebration of life. Exercise is worth the endorphins. Trust me, they do wonders for your mind and body…. I wish you well on your journey to de-stress and unwind. I work with a lot of individuals and couples going through stressful situations. Together, we can get through it. Call Dr. Kate Campbell, LMFT at 954-391-5305 ext. 1 to schedule your first appointment with me. I offer stress management therapy, anxiety treatment, and anxiety therapy in Fort Lauderdale, Florida.

Many of the couples of I work with are those who’ve either recently grown their family with the addition of a new baby, or are in the process of starting a family through pregnancy or adoption. They often ask me, “How do we keep our connection as a couple when we have a new baby?” Surely, they’ve heard countless stories from family, friends, and co-workers about how drastically life changes once a newborn enters the family. And it’s true, life changes a whole lot when you have a baby. As the mom of a toddler, I can remember well what it was like trying to figure out the ropes and how to adjust to my new role as a mom (and ultimately a new way of living). I remember the fears, concerns, worries, and sleepless nights that accompanied those first few months as a new parents and the same fears, concerns, worries, and sleepless nights I experience now that my child is getting older and my husband and I learn to adjust. Read the 7 realizations about being a new mom for tips on the transition into motherhood. There are many ways couples can maintain, and even strengthen, their connection with one another after the addition of a new baby. There’s one caveat: it takes work and commitment. As with new change in one’s life (and raising children) consistency is key if you want to see results. It’ll be tough remaining calm and composed after you’ve just had a fight with your significant other over how to change a diaper and practice saying words of encouragement to your spouse, yet the payoff of a strong relationship and unified parenting team will be worth the price. Below are some tips you and your partner can implement to keep your connection: 1. Schedule Time. It’s hard when you have a new baby to find the time to do everything you want or need to get done. First time parents are especially fearful of leaving their newborns in the hands of a babysitter. Despite the difficulties faced with finding a time to be with your spouse, without your baby, this time is incredibly important for you as a couple. This time allows you to reconnect and share the highlights of your new roles as parents. Keep this interaction positive and let any negativity stay away for the 30 minutes (or however much time you have together). This doesn’t have to be an everyday event (perhaps it can’t be!) yet finding time once a week or once every other week will keep your connection strong. 2. Stay Mentally Connected. If you’re a stay at home parent, after the first few weeks of the baby’s birth and your partner returns to work, find small ways to connect throughout the day. Most couples stay connected through text messaging one another throughout the day and this is one part of your relationship you can keep the same even with the addition of your newborn. A short, sweet message and a picture of what your day looks like at home with the baby will keep you and your partner talking. 3. Acknowledge the Positive. It’s tempting to turn into a know it all after all the parenting books you’ve read. And it’s even more tempting to point it out to your partner, whom you think is doing it all wrong. Let it go. For most couples, even those with lots of child raising experience from sibling and relatives, this is the first time you’ve experienced anything like this and you’re bound to make mistakes along the way. Rather than focusing on everything that could be done better, take a minute to think about everything that is going right already. Phrases like, “I love how attentive you are to the baby” can mean the world to your partner and be the highlight of an especially difficult day. The path to parenthood is a long one, but it doesn’t have to be miserable. These are just a few quick tips you can begin implementing in your relationship to keep your connection strong and healthy. As always, if you find yourself struggling with any of the tips mentioned above, Dr. Kate Campbell, LMFT is just a phone call 954.391.5305 ext. 1 away. Call today to schedule your appointment! Dr. Kate provides pre-marital counseling, marriage therapy, and couples counseling in Fort Lauderdale, Florida. She also provides counseling for new parents in Fort Lauderdale, Florida.