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Have you ever heard the saying, “I’m just going to sleep on it” when someone has a big decision to make? This is because when we fall into REM sleep, our brain actually processes through our day, our thoughts, and our emotions. We wake up with more clarity on our decision because our brain actually processed through it! The same can be said for those experiencing bad dreams or nightmares related to trauma. When trauma is not processed correctly, our brain can try to reprocess through these experiences while we are sleeping. Unfortunately, as a result, we wake up feeling triggered and with heightened body sensations. If you experience nightmares and bad dreams, keep reading as I’m going to offer some solutions to improve your sleep and nightmares. Limit Exposures Before Bed How many of us find ourselves scrolling mindlessly through our social media accounts before we fall asleep? You also may find yourself watching the news or watching a television show prior to bed. It is helpful to take a look at what information you are inputting into your brain right before bed. Television shows or a post on social media may trigger past experiences, certain emotional responses, or certain thought patterns that can be related to past experiences. If we try to fall asleep immediately after, our brain may try to process those triggers and emotions, resulting in nightmares. Try putting your phone away and turning your television off for at least an hour before you plan on going to sleep. Create a Bedtime Routine Since now you will have that extra hour before you go to sleep, it’s helpful to develop a nighttime routine that helps calm your nervous system and your mind. This can vary from having a warm cup of tea, meditating, listening to calming music, or reading a book. Whatever your routine is, build consistency with it. For our brain, consistency equals safety. When we are feeling unsafe, our trauma response from nightmares can easily be triggered. Try “Brain Dumping” If you find your mind wanders while trying to fall asleep, try brain dumping. Take pen to paper and write down every single thought that is occupying your brain. Tell yourself that once it is on paper, it is being removed from your mind. If it is still important tomorrow, you can deal with it then. This will be helpful to lessen and remove your racing thoughts. Create Safety Nightmares can be triggered when we go to bed feeling unsafe. This could be because you live alone or trauma is associated with nighttime. Practice self-compassion and put measures in place that make you feel safe! This can be an alarm system in your house, installing cameras, or putting an extra lock on your door. Find a Therapist Find a therapist who specializes in Post-Traumatic Stress Disorder or specifically nightmares. They can help you identify specific patterns in your nightmares and can guide you in reprocessing past memories that are attached to these patterns. If you are experiencing nightmares or any other PTSD symptoms, therapy with a trauma expert and/or EMDR therapist can help! I encourage you to contact me for a complimentary consultation at 954-391-5305. You can take the first step in helping resolve these challenging nightmares! I provide counseling and EMDR therapy at our beautiful, serene office in Fort Lauderdale and via online therapy through a secure telehealth platform. For more information about my approach, click here to read my bio.

Do you struggle with repetitive thoughts resulting in anxiety and depression? Maybe you have been going to traditional talk therapy, but still, feel like you have little to no control over your thoughts. Struggling with anxiety and depression can be exhausting and debilitating. On one hand, we know a thought is irrational. However, on the other hand, our body believes this thought to be so true! We sometimes wonder, “Can I even get better?”. Traditional talk therapy can be extremely helpful in gaining insight into your irrational and repetitive thought patterns. However, it can take time, effort, and patience to begin re-framing these irrational thought patterns into rational ones. Think about how many years you have reinforced these irrational thoughts. It is going to take time to form a new habit of thinking. If you feel you have been trying to improve your anxiety and depression, but just feel stuck in perpetual negative thought patterns and behaviors, EMDR therapy may be the next best option for you. Thought Patterns and Belief Systems Each and every one of us experiences specific thought patterns and belief systems. All of our emotions are created based on what thoughts go through our heads. When we think certain thoughts, we are going to feel certain feelings. Oftentimes, these repetitive thoughts have gone unnoticed because they have been here for years! They are so habitual that no conscious effort goes into thinking them. Underneath these thought patterns, are our belief systems. These belief systems are about ourselves, other people, our function in the world, and how we should behave and act. Belief systems are formed by either someone directly telling us or by us indirectly forming them through observations of others' behaviors, such as our parents or teachers. These belief systems can be both helpful and unhelpful and we continue to form them throughout our whole life. Belief systems then give us a certain “lens” that we look out of and interpret our lives through. Since our brain is all about comfort, it will seek out evidence that affirms our belief systems to be true. Since these belief systems are reinforced and supported by biased evidence, it can be challenging to start changing them. Eye Movement Desensitization and Reprocessing (EMDR) Therapy EMDR Therapy was originally created for those who have experienced trauma. When we go through a traumatic experience, the memory can often be stored incorrectly in the brain. This results in your brain not knowing that the trauma is over and continue to respond as if you are still in danger. This explains both the physical and mental reactions when we experience triggers. Certain belief systems that were formed subconsciously at the time of the trauma are then triggered. These belief systems can vary from, “I’m not safe” to “I’m not good enough.” Anxiety and depression can both be exacerbated by triggers, as well. These can vary from something in your environment all the way to a specific body sensation. These thought patterns and belief systems can be self-defeating and irrational and can ultimately lead to increased depression and anxiety. EMDR Therapy for Anxiety When we experience anxiety, it is helpful to take a step back and recognize what thought patterns we are experiencing. Oftentimes, we catch ourselves catastrophizing or thinking the worst outcome. Underneath these thought patterns, we have a specific belief system that is driving our anxiety. A few examples could be, “I’m awkward” when experiencing social anxiety or “I need to be perfect” when anxious about one’s performance. These belief systems did not form overnight and we can usually feel it so strongly in our guts. Utilizing EMDR therapy, we are able to process through specific memories that are attached to these belief systems in order to change how we interpret that memory and ultimately ourselves. Through reprocessing, we will be able to shift our belief systems from, “I need to be perfect” to “I am doing the best I can” or “I’m allowed to make mistakes”. EMDR Therapy for Depression Similar to anxiety, we experience certain thought patterns and belief systems that can exacerbate our depression. These belief systems can be regarding how we view ourselves or even how we view our healing process. A few examples of common thought patterns associated with depression are, “I’m not good enough”, “I’m a failure”, or “Things will never get better”. Through EMDR therapy, we can shift these belief systems to more helpful and encouraging ones, resulting in a decrease in depression. If you or a loved one are struggling with anxiety and depression and resonated with any part of this article, EMDR therapy may be for you. If you are in South Florida and would like a free 15-minute consultation call, please call me at 954-391-5305. I offer traditional talk therapy and EMDR counseling in Fort Lauderdale and across the state of Florida via a secure telehealth platform. For more information about my approach and services, visit my bio here. I look forward to helping you break through negative thought patterns to experience greater happiness and fulfillment in life and your relationships.

Eye Movement Desensitization and Reprocessing (EMDR Therapy) is a therapeutic technique that was originally developed to help reduce PTSD symptoms. The purpose of EMDR therapy is to reprocess past traumatic experiences, in order to change how both our body and brain respond now, in response to triggers. This is done by changing the belief system we hold onto due to past experiences. For example, a belief system can be reprocessed from, “I’m not safe” to “I am safe and can take measures to protect myself if needed.” However, through my practice of EMDR therapy, I have found this approach to be helpful for a variety of concerns that my clients have. EMDR for Social Anxiety: Social anxiety is a common response when individuals are put in a situation where they are either around a lot of people or are needing to have a conversation with someone. Oftentimes, social anxiety is tied to a specific memory where the anxiety began to develop. This memory can vary from a time they had to present in front of the class and were made fun of to a memory of them feeling dismissed by a family member when talking about their feelings. Through EMDR therapy, we can identify the belief system fueling your social anxiety and work on reprocessing memories that are attached to that belief system. EMDR for Low Self-Esteem: Low self-esteem is another concern that EMDR therapy can address. We focus on identifying the belief systems that often exacerbate low self-esteem such as, “I’m not good enough” or “I’m unlovable.” We spend time mapping out memories where we felt “not good enough” or “unlovable”. For example, there may be a memory of you bringing a school project to your mother and her ignoring you. Memories such as that one can plant the idea of, “I’m not good enough.” However, through reprocessing, we are able to think back to that memory and attach the belief of, “My mother was constantly busy with work, it had nothing to do with me being good enough.” EMDR for Chronic Pain: Long-term chronic pain can begin to have lasting effects on the nervous system. As a result, the pain persists. In EMDR therapy, we explore what kind of belief systems are attached to the pain by asking, “If the pain were speaking to you, what would it be saying?” We then answer the question, “What would you like to be able to say about yourself when you think of the pain?” Through reprocessing, we change how the chronic pain is stored in your nervous system, in order to decrease the pain. EMDR for Drug and Alcohol Addiction Cravings: When someone in recovery is experiencing high cravings for a substance, EMDR therapy can be used to reduce the intensity of the cravings. EMDR for Obsessive-Compulsive Disorder: EMDR therapy has been found helpful for those experiencing OCD symptoms. At times, OCD symptoms can be a result of a traumatic experience. If so, we reprocess the specific memories attached to the OCD tendencies. If it is not necessarily attached to a traumatic experience, we can still use reprocessing and desensitization as a way to reduce the symptoms. There are a variety of ways EMDR therapy can be helpful for you. If you resonate with any of these concerns or are wondering if EMDR therapy can be a good fit for you, please contact me (Heather Deecken, LCSW) for your complimentary consultation. I provide counseling and EMDR in Fort Lauderdale and online in the state of Florida. I look forward to speaking with you and answering any questions you might have about how EMDR may be beneficial for you. Take the first step today and call me for a 15-minute complimentary consultation at 954-391-5305. If you want to learn more about how to overcome traumatic experiences and PTSD symptoms click here.

What is Ruminating? When we find ourselves ruminating, our mind is preoccupied with repeating thoughts. Whether it is ruminating about the past or the future, it can feel overwhelming and exhausting. When we don’t address our rumination, it can begin to affect our daily functioning and living. Below are 5 tips on how to stop ruminating: Change “What if” to “What is” When it comes to ruminating thoughts, they tend to be either overthinking past experiences and how certain events played out or become preoccupied with what “might” happen in the future. Either way, our thoughts are far from the present. When we find ourselves consumed with “what if…” thoughts, a helpful technique is to reframe it to what is currently happening. For example, rather than thinking, “What if I fail this test?”, we can reframe that thought to, “Currently, I am taking the necessary time and effort to study and feel confident going into the test.” It is a simple technique, however, can make a huge difference in becoming less consumed by our ruminating thoughts. The 5-Senses Technique The 5-senses technique is quick, yet effective in becoming more present at the moment. When you feel consumed by your thoughts, take a moment to go through your 5 senses and identify one thing you can see, hear, smell, feel, and taste. Identify Your Next Step and Take Action Oftentimes when we feel overwhelmed with our ruminating thoughts, it is a result of not having clarity on what our next step is. We become so preoccupied with the big goal or the many steps that we lose sight of what we can control in the present moment. When feeling overwhelmed, ask yourself what is the first next step you can take. When following this method, you’d be surprised how much you accomplish! Practice Mindfulness The act of mindfulness is to partake in any activity that helps ground you to the present moment. Of course, being humans, our minds are going to wander. We can actually expect that! However, being mindful is the practice of becoming aware of when our mind wanders and redirecting it back to the present moment. Activities that create mindfulness can vary from person to person. Some examples could be playing your favorite instrument or sport, meditation, going for a walk, or journaling. Seek Therapy If you try these techniques but still find it difficult in managing these ruminating thoughts, reach out for help! Having support and guidance in navigating these thoughts can make a world of a difference. Call me (Heather Deecken, LCSW) today at (954) 391-5305 for a free consultation to explore if therapy may be a good fit for you. I would be happy to help you overcome anxiety, worry, or ruminating thoughts so you can live a happier, more peaceful life. For more tips to help manage your ruminating click here.

Do you ever find yourself repeating the same behaviors over and over again and just feeling stuck? Whether it is finding yourself in toxic relationships or engaging in self-sabotaging behaviors, such as substance abuse, you just can’t seem to understand what continues to lead you back. If you are finding yourself in this vicious cycle of trying to change these behaviors but are having trouble maintaining those changes, you may have underlying “secondary gains.” What is a Secondary Gain? Secondary gains are the underlying benefits that we receive from remaining in self-sabotaging behaviors. Oftentimes, we may not even be aware of these benefits. Rationally, we tell ourselves, “How could this benefit me? It only brings me consequences.” However, these behaviors serve a purpose and can be meeting a need for you. If you desire a change; however, feeling stuck in making and maintaining the change, it may be helpful to explore your secondary gains. How Do I Begin Identifying and Working Through My Secondary Gains? To begin exploring secondary gains, you first have to recognize the repeated unhealthy behavior or pattern. Once you identify that pattern, ask yourself, “What needs are being met in this pattern of behavior?” As humans, we have certain needs: shelter, food, support, love, and validation. Once we recognize that these are basic human needs, we can eliminate the shame that is often associated with repeated unhealthy patterns. Getting these specific needs met are necessary as humans; however, how we go about doing so, can be healthy or unhealthy. Once you identify the specific need, start exploring how you can satisfy that need in a more healthy manner. For example, if you find yourself repeatedly in codependent relationships, you may be seeking the validation that comes with feeling needed in a relationship.  The benefit of feeling needed in these relationships can also bring about consequences such as increased conflict with your partner or even loss of friendships. Once you recognize that validation is what you are receiving, you can explore healthier ways to receive validation. The same can apply for those struggling with ongoing substance abuse. Exploring your secondary gain can reveal that you have been abusing substances to mask the effects of childhood trauma. Once you have that awareness, you can explore healthier ways to process these past childhood traumas by going to counseling and/or participating in EMDR therapy Identifying secondary gains is a process, especially when trying to do it alone. If you continue to find yourself repeating the same patterns but wanting to change, it may be helpful to reach out to a therapist for guidance and support. For a free 15-minute consultation call, please call Heather Deecken, LCSW at 954-391-5305. #anxiety #trauma #EMDR

Most people have experienced anxiety at some point in their life. However, the level of anxiety can vary from person to person. Sometimes we can feel anxious about upcoming challenges and events such as going on a date or planning for a big move. For other people, anxiety can be an overwhelming feeling for the majority of their day. Although many people use the two words interchangeably, knowing the difference between a panic attack and an anxiety attack is important for knowing how to manage the symptoms. While panic attacks are often sudden and intense, anxiety attacks are gradual and tend to build over time. Below are common symptoms of an anxiety attack to give you a better awareness of when you may be experiencing one. Difficulty Concentrating Have you ever tried to complete a task but instead find yourself getting distracted or not being able to focus on the task at hand? Maybe you find yourself having to read a single page over and over again in your new book because you can’t remember what you had just read. Whether it’s at work, with the kids, or at school, difficulty concentrating can pose a challenge on most of our day-to-day experiences. Irritability Anxiety attacks can also manifest as irritability. We can feel short-tempered and easily annoyed at things that we wouldn’t have thought twice about before. This can also be described as having a constant pit in your stomach and possibly feeling “on edge” in social settings. Restlessness Restlessness is a common symptom of an anxiety attack. This can feel like a constant need to be doing something. We have a difficult time sitting still because our mind is too preoccupied with what needs to be done. Feeling restless can take a toll on not only our mental mind but also our physical body. When we are constantly “on the go”, we are unable to take the time to relax and rest our minds and body. Disturbed Sleep Similar to the prior symptom of feeling restless, disturbed or interrupted sleep can also be experienced. This is often a result of our endless stream of thoughts flowing through our minds and difficulty calming or controlling them. For extreme cases, this can eventually turn into insomnia. Fatigue Our bodies living in a constant state of anxiety and worry can be draining, exhausting, and even depressing. Fatigue is a word used for lack of energy or tiredness. When we find ourselves in a state of fatigue, we feel we are never rested no matter how many hours of sleep we get. You Don’t Have To Go Through This Alone While panic attacks may come on suddenly, anxiety attacks usually build gradually due to prolonged feelings of anxiety and not dealing with it properly or effectively. Whether it’s developing a self-care routine or various mindfulness skills, there are ways to prevent an anxiety attack from occurring. If you experience any of these symptoms, you don’t have to manage them alone! Reach out today at 954.391.5305 to schedule your complimentary consultation. For more information about my approach, read my bio.

Hi! My name is Heather Deecken and I am a Licensed Clinical Social Worker located within the beautiful offices of Bayview Therapy. Today, I am going to be going over what EMDR therapy is and how it can be effective for those struggling with trauma and PTSD. Before we get into EMDR therapy, I think it is important to discuss what trauma is. Trauma is any event or experience in your life that has had a continued or long-standing impact. These experiences can range from physical, emotional, sexual abuse, serving in the war, history of being bullied, or unresolved grief. These are just a few of many experiences that can be traumatic for a person. Going through these experiences can pose many challenges for you including nightmares, flashbacks, or feeling like you are reliving the trauma. You may be feeling numb or disconnected from others and even yourself. Disconnected from your emotions, body, or even the reality of what is in front of you. When it comes to our brain, it can be physically and chemically altered after going through a traumatic experience.  Since our brain directs how we feel, how we think, and how we behave these impacts can be very overwhelming for a person. I want you to think of our brain as a filing cabinet. When we go through normal day to day experiences, our brain is able to take that information and store it away appropriately, or in the right folder. The reason behind this is so that when we need to access that information at a later time, it is easily accessible. When we go through something traumatic, our brain goes into fight or flight mode and gets stored with all the heightened emotions, thoughts, and body sensations. In terms of the analogy, the information gets stored and stuck in the wrong folder. Since the information is not properly stored, we can very easily get triggered, resulting in our body and brain remaining in an overwhelmed position and constantly in fight or flight. In overcoming these symptoms and challenges, EMDR therapy has been found to be effective for those struggling with trauma and PTSD. EMDR stands for Eye Movement Desensitization and Reprocessing. This is a treatment technique that facilitates the reprocessing of traumatic memory. While this treatment technique was initially developed for those struggling with PTSD or trauma, it can also benefit those who struggle with anxiety, panic attacks, addiction, and much more. Unlike other approaches, EMDR therapy focuses on one specific memory at a time. This allows us to desensitize, or decrease the disturbance level of memory, and then reprocess the memory. Reprocessing allows us to adopt healthier and more rational beliefs about memory. It allows us to alter the way the memory is stored in the brain and, as a result, can allow us to put the information in the right folder in the filing cabinet. EMDR therapy is facilitated one to two times a week and can range in terms of how many sessions are needed. This will all depend on the trauma history of an individual. There are various phases of EMDR including preparation work, so providing you with different tools and resources you can use to manage any emotions that come up for you during this process. We then move through the assessment phase where we will develop a treatment plan based on your personal needs and trauma history. From there, we begin the desensitization and reprocessing phase. Following an EMDR session, the events are still remembered. However, the painful thoughts, emotions, and body sensations that were associated with that memory are no longer re-lived.  Through this process, you will be able to shift your negative beliefs about the trauma into more positive or rational thoughts. For example, if your initial negative thought was, “This is my fault”, we are able to shift this belief into a more rational one, such as “I didn’t deserve this” . These shifts in belief have been found effective in decreasing PTSD symptoms for an individual. If you are in south Florida and have experienced any of these symptoms, please reach out to me at 954-391-5305 and we can discuss if EMDR therapy is the right fit for you. Most importantly, please remember you are not alone. Things can and will get better for you.

Hi, my name is Heather Deecken. I’m a licensed clinical social worker in the state of Florida and practicing in the beautiful offices of Bayview Therapy. A pattern I notice coming up with most of my clients is that they are feeling “stuck”. They feel stuck in their careers, their living situations, their relationships, and so on. Are you feeling frustrated because you have to show up to a 9-5 job that you are miserable at, however you feel you need to stay there for job stability? Maybe you are struggling with feelings of loneliness because you can’t go see your friends and family as easily as you could have a few months ago? The list can go on and on but at the end of the day, you just feel stuck and powerless. I wanted to share 5 ways that you can begin to feel “unstuck” in your life and begin to create a life you truly want. 1. Start Differentiating Between the Things You Can Control and the Things You Cannot Control Many times when we are feeling stuck, it is not that we don’t have any control. The real issue is that we are trying to control the wrong things. When we become preoccupied with trying to change things we have absolutely no control over, it creates feelings of frustration and powerlessness. We focus so hard on controlling these impossible things that we lose sight over the things that we can control. If you are feeling stuck in your current situation, I challenge you to shift your perspective. Start asking yourself, “What do I have control over right now?” When we begin to focus on these things, we tend to feel a lot more power over our current situation. 2. Recognize What Story You are Telling Yourself Oftentimes, without even knowing it, we are replaying the story of our past. Whether we constantly remind ourselves of the times we weren’t able to accomplish something or a time where we feel we weren’t good enough, these stories continue to play a significant part in our present and future. We begin to question our ability to accomplish future goals. What story are you telling yourself? Is it one of the past or is it an encouraging and hopeful one for the future? 3. Know Where You are Going A common “rut” we fall into is when we don’t have direction. We don’t know where we are going. Sit down and take some time to envision where you want to be heading. Where do you want to be in 6 months or a year from now? What about 5 years from now? When you identify what those goals are, begin to envision them. Take five minutes every morning to close your eyes and really envision what it would feel like for you to work towards these goals. Even better, what it would feel like to ACCOMPLISH these goals. You are capable and you are worth working toward what you really want. 4. Get Your Team on Your Side Creating these goals are great, however telling others about them takes it to a whole new level. Get some supportive friends and family to cheer you on, hold you accountable, and be there for the difficult days. Telling other people about what changes you are trying to make increases the likelihood of you really going after these goals. 5. Practice Gratitude When we are feeling “stuck”, we often find ourselves focusing on the things that are not going “right” or ideal in our lives. We tend to be so preoccupied with what we don’t like in our lives that we forget to acknowledge the things that we do like and appreciate in our lives. Take a few moments to find a bit of gratitude each day whether that is making a gratitude list each morning or reflecting at the end of the night on what went well that day. This way, we can start to invite that abundance into our lives. If you continue to feel you need more guidance on how to get “unstuck” in your life right now and to begin taking control over your life, please call me at 954.391.5305 for a free 15-minute consultation. #anxiety #therapy

My name is Heather Deecken and I am a Licensed Clinical Social worker in the state of Florida, practicing out of Bayview Therapy in Fort Lauderdale with my own private practice called Awakening Hope. What I am going to be talking about today is the topic of trauma, explaining what it is, how it impacts our brain, and how we can begin to heal from it and move forward with our lives. So, what is trauma? Trauma is any event or experience in your life that has had a continued or long-standing impact. This can be a variety of experiences including emotional, physical, or sexual abuse, serving in war, or abusive relationships. These are a few of many many experiences that can be traumatic for someone. The biggest thing is that no one can tell you what is or what is not trauma. At the end of the day, there is not one exact definition of trauma. Just an event or experience in your life that continues to pose challenges for you. These challenges and symptoms can be in the form of nightmares or flashbacks, which is when you feel like you are reliving the past experience. You may be feeling numb or disconnected from other people or even yourself. Disconnected from your emotions, body, or reality that is in front of you. Another symptom can be avoidance of any triggers that resemble your past experiences. So let’s get straight into the science. Our brain is a powerhouse. It directs how we feel, what we think, and how we behave. We have two sides of our brain, the left and the right. One side of the brain is the emotional and the other side is the rational or realistic side. I want you to think of our brain as a filing cabinet. When we go through normal day to day experiences, our brain is able to take that information and store it away appropriately, or in the right folder. The reason behind this is so that when we need to access that information at a later time, it is easily accessible. When we go through something traumatic, our rational and realistic side of the brain is turned off. Our brain goes into fight or flight mode and it gets stored with all the heightened emotions, thoughts, and body sensations. In terms of the analogy, the information gets stored in the wrong folder. Our brain gets what we called stuck in this position and in your nervous system. Since the information is not properly stored, we can very easily get triggered, resulting in our body and brain remaining in an overwhelmed position and constantly in fight or flight. An example of this could be going through an experience as a child where I did not feel safe. Since the information was improperly stored, my body is in a constant fight or flight mode and I continue to carry this belief that I am not safe. Years later, I am at a concert and I hear a sudden noise or someone is standing behind me and I instantly get triggered. Again, because I do not feel safe. This can be very overwhelming for someone to experience these reactions, especially when it is happening many times throughout the day. There are many ways we can begin to heal from this trauma, however the one I will be discussing today is EMDR therapy which stands for Eye Movement Desensitization and Reprocessing. What EMDR does is stimulate both sides of  the brain to help desensitize and reprocess these traumatic experiences, rationally and realistically. We start by desensitizing, or decreasing the disturbance level of the memory and then we reprocess it so we are able to adapt healthier and more rational beliefs and perceptions. The event is still remembered, however the painful thoughts and emotions are removed. EMDR therapy is an accelerated therapeutic approach. A couple of sessions can be months or years of talk therapy. If you are in south Florida and have been experiencing any of these symptoms, please contact me at 954.391.5305 and see if this may be something that would benefit from you. I look forward to hearing from you and beginning this journey of healing.

Holiday season. Two words that can create different emotions for different individuals. For some, the holiday season is an enjoyable and exciting time. However, this season can also be stressful for a variety of reasons. Whether it’s family conflict, financial pressures, or work deadlines, it can be difficult to manage the overwhelming stress and pressure. In preparation for this holiday season, here are some ideas on how to manage your stress. Set Limits Setting limits to protect your mental state is extremely important. Many times we find ourselves in this pattern of always saying “yes”. We neglect what we need or what we can handle because we feel the obligation to please others. Especially during the holiday season, a lot of pressure can be placed on you at work or even with family. Of course, we want to provide for these areas of our lives. However, how many of us feel burnt out entering the new year? The idea of setting limits can be different for each person. A few examples can be turning your work phone off at a certain time or setting a time limit for conversations with a family member that often creates stress for you. Set the limits that are needed to take care of yourself. Take Breaks Similar to setting limits, it is important to allow yourself to take breaks. This requires us to listen to our body when it is trying to tell us to slow down. Oftentimes, we neglect these signs from our bodies and are constantly “on the go”. This can be counterproductive because we end up not being fully present during the actual holiday because we haven’t taken a second to even breathe while preparing for it. Take the break and be in a better mindset to enjoy the holiday. Plan Ahead Planning ahead can decrease the stress you may experience when it gets closer to the holidays. Make a list of what you need to do to prepare for the holidays and identify which tasks you can do ahead of time. Completing your to-do list over the span of a month is much less stressful than completing that same list in a week. Be Consistent With a Routine Around this time of a year, it’s common for us to become inconsistent with our usual routine. These routines can be in the form of our eating, sleeping, self-care, or even a morning routine. Never underestimate the power of developing a routine and sticking to it. When we are consistent with these habits, we feel more in control and organized. This will put us into a better headspace where we can take on the holidays. Self-Compassion Last but most definitely not least, practice some self-compassion. This time of year is difficult. You are not alone in feeling that way. At the end of the day, we are all just trying to do the best we can and doing the best we can is more than enough. I challenge you to thank yourself throughout this season. Thank yourself for showing up and taking action, for taking breaks, and for everything in between. If you practice these techniques and still find your stress to be unmanageable, it may be time to ask for help. For a free 15-minute consultation call, please call 954-391-5305. #anxiety #stress

Have you ever experienced a sudden onset of anxiety or a feeling that something just isn’t right? Or maybe you have felt a sudden pit in your stomach, not knowing what caused it. It can be overwhelming when our past is triggered and our body and brain react throughout day-to-day activities. Triggers of our past experiences and/or post-traumatic stress disorder (PTSD) symptoms can really impact our daily functioning and stop us from enjoying things we used to find fulfillment in. Here are a few suggestions on how to manage these triggers when they do arise: Identify What Your Triggers Are: Oftentimes, triggers can feel overwhelming because we don’t have the insight to know what actually caused us to get triggered. The thoughts, feelings, and body sensations can arise suddenly and with no warning. Next time you find yourself getting triggered, analyze the current situation you are in. Take a look at your environment. Was it a physical place, a sound, a smell, a conversation that could have resembled your past trauma? Were you experiencing certain thoughts, emotions, or body sensations? When you know what your triggers are, you are able to better prepare for them. Identify What Triggers You Can Avoid: Once you identify what your triggers are, take a look at which you can avoid. For example, if you know that a certain road or alley way triggers your PTSD, consider taking a different route. Of course, we can’t avoid all triggers so it can be helpful to have a safety plan for the ones you can’t avoid. A safety plan can entail coping skills you can utilize and people you can call. Deep Breathing: Deep breathing allows you to calm your nervous system when experiencing a trigger. This can help decrease the body sensations you may be experiencing, as well as the anxiety that accompanies a trigger. While deep breathing, focus on each breath going in through your nose and out through your mouth. Be mindful and notice your chest and stomach expanding and contracting with each breath. Focus On The Five Senses: Another mindfulness technique is to focus on your five senses: see, hear, feel, smell, taste. Identify things you can visually see, sounds you can hear, items you can physically touch, identify what scents you can smell, and lastly anything that you can taste. Completing this technique can help ground you back to the present moment. Seek Out Therapy: Along with these suggestions, it may be helpful to seek out therapy. Eye Movement Desensitization and Reprocessing therapy, or EMDR therapy, is especially beneficial for those who have experienced trauma. EMDR therapy has been found effective in decreasing PTSD symptoms and the body’s physical and mental reaction to triggers. Whether it is individual or EMDR therapy, just know you do not have to face these challenges alone. There are resources and tools you can utilize to bring enjoyment back into your life. If you or anyone you know has experienced trauma and feel you/they may benefit from EMDR therapy, please contact me today for a free 15-minute consultation at 954-391-5305.

Anxiety, often described as a whirlpool of worry and stress, can pull us into a relentless loop of overthinking, apprehension, and fear. This cycle, if left unchecked, can dominate our thoughts, affect our behavior, and even impact our physical health. But what if we could break free from this viscous loop of ruminations? Here's a guide to understanding and overcoming the cyclical nature of anxiety. Understanding the Loop of Anxiety & Worry: Before we can break the cycle of worry and anxiety, it's essential to get curious about it and try to understand what message it might be trying to tell us. Anxiety often starts with a trigger: perhaps a thought, an event, or even a physical sensation. This trigger leads to a series of negative thoughts, which then result in emotional and physical reactions. These reactions can further intensify the negative thoughts, creating a feedback loop that's hard to escape. Steps to Break the Loop of Anxiety & Worry: 1. Recognize & Label: The first step to breaking the anxiety loop is awareness. When you feel anxious, pause and label your feelings. Recognizing and naming your emotions can create a momentary detachment, allowing you to see the cycle from an outsider's perspective. Notice when the anxiety is less and when it seems to increase. Start to track the patterns and get curious about them. 2. Grounding Techniques: When caught in the whirlwind of worry and anxiety, grounding exercises can help anchor you to the present moment. Techniques such as deep breathing, tactile methods (like holding onto an object such as a fidget spinner or smooth stone), or the "5-4-3-2-1" method (identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste) can divert your mind and break the cycle. 3. Challenge Negative Thoughts: Anxiety often thrives on unchallenged assumptions and fears. When you catch yourself spiraling into negative thoughts, question them. Ask yourself if they're based on facts or just perceived threats. By challenging these thoughts, you can disrupt the loop. 4. Limit Stimulants: Certain substances, like caffeine or sugar, can exacerbate anxiety. If you're prone to anxious thoughts, consider reducing or eliminating these stimulants from your diet. Try drinking a soothing cup of mint or chamomile hot tea instead. 5. Practice Mindfulness & Meditation: Mindfulness and meditation can be powerful tools against worry, stress and anxiety. By focusing on the present moment, you prevent your mind from ruminating on past regrets or future worries. Over time, these practices can help you develop a more balanced mindset. 6. Seek Support: Find a Psychologist or Therapist for Anxiety: Talking about your feelings can provide relief and perspective. Whether it's a trusted friend, family member, or therapist, sharing your experience can help you feel understood and less isolated. Counseling with an anxiety specialist can give you evidenced based strategies to reduce your anxiety and attain more peace, balance and harmony. 7. Establish a Routine: Predictability can be a counterforce to anxiety. By establishing a daily routine and sticking with it, you create a sense of normalcy and control, reducing potential triggers. 8. Limit Exposure to Triggers: While it's not always possible to avoid every anxiety trigger, being aware of what exacerbates your feelings of anxiety and stress can significantly help. This might mean taking breaks from the news, setting boundaries in stressful relationships, or creating a calming evening routine. In conclusion, while anxiety is a natural emotion, its cyclical nature can be disruptive. By understanding the loop and actively taking steps to break it, you can regain control and navigate life with a clearer, calmer mindset. Remember, every individual's experience with anxiety is unique, so it's essential to find what works best for you and seek support when needed. Counseling for Anxiety, Stress & Worry Can Help If you need additional support in overcoming anxiety, stress or worry, contact us for your complimentary consultation at 954.391.5305. Our team of expert therapists, psychologists, and psychiatric medication providers specialize in helping children and adults overcome anxiety. We provide counseling for children, adults, couples and families at our serene offices located in Fort Lauderdale, Coral Springs, and Plantation, Florida. We also provide counseling online through our secure telehealth platform.