As a child with ADHD, I often found it difficult to focus, stay organized, and manage my emotions. However, I discovered that play was one of the most effective ways to alleviate my symptoms and improve my overall well-being.
trans affirming therapy
To All My Queers <3
by Andrew Kravig, AMFT
I don’t know about you, but right now the world around me can feel overwhelming. This day and age can feel impossible as LGBTQ+ individuals, facing societal challenges and discrimination, on top of our daily personal struggles. In such tumultuous times, self-care becomes more than just a luxury; it becomes a vital tool for maintaining emotional, mental, and physical health. But how can LGBTQ+ people prioritize their well-being in a world that sometimes feels hostile? Here are some practical and empowering ways to navigate self-care while honoring your unique identity.
Starting therapy can feel a bit intimidating. With all the different types of therapy and advice floating around, it’s normal to feel confused about what you’re walking into. You might wonder, "What exactly is therapy? Why do some people need it? And how do I know if it’s actually helping me?" These are great questions with nuanced answers. Let’s dive into what therapy is, what it isn’t, and how to tell if it's working for you.
depression
It seems like a lot of people are using the internet to diagnose themselves. And it’s a great resource - people should have access to information that is relevant to their health. One of the problems with this deluge of information, however, is that it doesn’t take everyone’s personal experience into account. And before you know it, you could have a list of diagnoses that can do more harm than good.
So how can you tell the difference between regular low moods, and chronic depression?
Experiencing low moods is a natural part of life, but when these feelings persist longer than usual, it can impact various aspects of your life. Understanding how depression and prolonged low moods affect you is essential for managing your mental health. How do these feelings influence personal care, friendships, relationships, work life, and overall happiness. What can you do about it to help yourself, and when will seeing a therapist be helpful?
anxiety
Has this ever happened to you? You’re sitting at home deliberating over whether to put on your shoes and see some friends for a night out. Maybe you should just cancel. All it would take is a text, “Sorry, can’t make it. Have a headache. :(” The temptation to climb in bed and hide under the covers grows enormous. All you can think about is that weird thing you said last week in front of a new acquaintance. Or that mistake you made at work. Or the big project that’s due next week. You’re definitely going to blow it. Your friends probably don’t really care about seeing you anyway.
But there’s another part of you, too. The part of you that loves your friends. That knows self- isolating will only make things worse. So why do we do this to ourselves? Why do we choose to opt out of things when that’s not really what we want? And, more importantly, what can we do about it when our anxious thoughts commandeer our behaviors, steering us away from what truly matters?
This is where cognitive defusion, a cornerstone of Acceptance and Commitment Therapy (ACT), comes in. Cognitive defusion helps us “unhook” from anxious thoughts by creating space between us and the mental chatter. Instead of fighting or believing every thought, we learn to observe them with curiosity and let them come and go without being controlled by them.
relationships
By Sara Stanizai.
In my previous post, we explored how childhood dynamics shape our adult relationships, identifying common roles such as the Hero Child, Scapegoat Child, and Lost Child. Understanding these roles is the first step toward healing our relationships, but the real work lies in transforming these ingrained patterns into healthier relational dynamics.
Maybe you resonated with one or more of these roles. But now what?
What do you do when you feel stuck in these relationship patterns from your family?
According to Relational Life Therapy, understanding and using the basic concepts of the Adaptive Child, Wounded Child, and Wise Adult can help guide your journey toward healthier relationships.
