Life By Design Therapy

  With many of us living in social isolation, it's more important to be there for our friends than ever before. You can support your friends' mental health from afar in a number of ways. ⭐️ Check in. You may not be able to see your friends in person, but you can always send them a text, give them a call, or schedule a video chat session to see how they're feeling. ⭐️ Listen without offering advice. When someone is struggling with their mental health, the most important thing you can do is lend a non-judgmental ear. Oftentimes, people don't want others to solve their problems -- they just want someone to listen. ⭐️ Ask questions. Sometimes, your friend might say that they're fine, but you might suspect that they're not telling you the full story. Don't be afraid to ask deeper questions to get to the heart of the issue. ⭐️ Offer help or reassurance. You can help a friend who's struggling with their mental health by offering to do something that will take a

  A panic attack is a sudden feeling of intense fear or dread that triggers distressing physical symptoms. These symptoms can include heart palpitations, chest pain, sweating, shaking, and dizziness, among others. Many people, with and without underlying anxiety disorders, experience panic attacks. They can be frightening, especially if you do not understand what you are experiencing, but they are not impossible to overcome. Sometimes, they may lead you to avoid certain situations out of fear. Grounding exercises, such as deep breathing and self-soothing, can help you reconnect with your body during a panic attack. Our somatic therapists at Life by Design Therapy can help teach you strategies to use to ground yourself when you feel overwhelmed by panic and dread. Contact Life by Design Therapy today to learn more about how we can help you overcome the symptoms of panic attacks and get back to living your life. https://www.lifebydesigntherapy.com/

  What is the difference between shame and guilt? While the two terms are often used interchangeably, there is a notable difference between them. Shame and guilt are both learned early in life. Some of us struggle with unhelpful guilt, which often stems from needing to meet an adult's high standards to earn praise as a child. But other times, guilt can serve as a helpful guide, showing us our true values and prompting us to correct our harmful behavior. Unlike guilt, shame is never helpful. While we may feel guilty for wrongful actions, we feel shame when we feel that who we are is wrong. Shame -- which frequently stems from trauma -- can lead us to isolate from others and avoid situations out of fear of rejection. Both shame and guilt, whether helpful or unhelpful, can be a heavy burden to bear. If you are struggling with shame or guilt that interferes with your everyday life, therapy may help . Contact Life by Design Therapy today for a free consultation. https://www.lifebydesign

  In light of the recent violence against the Asian community in the Bay Area, Life by Design Therapy would like to reaffirm its commitment to cultural competency. We are sensitive to the unique challenges facing the Asian community right now, especially during the COVID-19 pandemic. Since COVID-19 began, hate crimes against the Asian community have risen by 1900% in the United States, according to the #StopAsianHate campaign. Our therapists are prepared to serve members of the Asian community who find themselves in need of additional support during this time. We have immediate openings for COVID-safe, virtual sessions over phone call and video chat. Visit  www.lifebydesigntherapy.com  to schedule a free consultation .

  Are you feeling more stressed than usual? It would be surprising if you were not, given everything that is going on in our world! The four As of stress management can help you constructively manage stress so that it does not take over your life: ⭐️ Avoid ⭐️ While it's not healthy to avoid stressful situations that need to be dealt with, you can avoid unnecessary stress. ⭐️ Alter ⭐️ If you cannot avoid a stressful situation, try to alter it into one that is more manageable. ⭐️ Adapt ⭐️ If you cannot change a stressor, seek to change your response to it. ⭐️ Accept ⭐️ Some sources of stress are unavoidable. Accept what cannot be changed. If the four As of stress management are not enough, therapy may help you adjust when life is overwhelming. When stress becomes too much to bear, Life by Design Therapy can help . https://www.lifebydesigntherapy.com/

  During these challenging times, the words of our therapist Ashley Gregory, LMFT in her blog post on grief are extremely relevant. Many of us are still reeling from the cancellation of important milestones, like graduations and weddings, due to COVID-19. Many others are distressed by the news of current events in our political system. It can be easy to find ourselves dismissing our emotions at times like these, using statements like "others have it so much worse." But it is essential to acknowledge that, as Ashley says, feeling our own suffering does not take away from our compassion for others. If you are having trouble processing your emotions amid current events, Life by Design Therapy is here for you. We continue to offer virtual teletherapy sessions during the COVID-19 pandemic -- contact us for a free consultation to learn more. https://www.lifebydesigntherapy.com/blog/a-brief-introduction-to-the-five-gates-of-grief/10/2020

  How many times have you had a feeling and struggled to put it into words? Play is often called “the language of children.” Like adults, children experience a full range of emotions but they don’t yet have the words to express them. Play therapy is a useful treatment approach due to children’s developmental level. Maybe you’ve heard of play therapy but aren’t really sure what it is and how your child can benefit from it. Read our latest blog post, written by Dr. Nia, to learn more about play therapy and how it can help your child. Link in comments below ❣️ https://www.lifebydesigntherapy.com/blog/3-common-questions-about-play-therapy/2/2021

  How many times have you heard someone say, “I’m so bad at reaching out!” Or maybe you have heard yourself say something like, “I just have such a hard time picking up the phone!” In my experience, the next phrase is something like, “It’s not personal, I do it with everyone.” For so many of us, reaching out is really hard. We can be deeply hurt when we reach out, only to feel rejected. Our feelings towards reaching out may even be confusing.  ON A PERSONAL NOTE Earlier last year I had a profound reminder about the importance of reaching out. Someone really close to me who lives in another part of California had to go into the hospital for a procedure. The purpose of the hospital visit was to determine if more intrusive measures were needed--a potentially life threatening experience. It just so happened that several family members lived near the hospital. The thing was, I had not seen them in years. Of course, there are many painful reasons why I had not been to visit my family in a

  You probably hear people say "I feel depressed" all the time, but depression is more than just a feeling of deep sadness. In fact, some people with depression may not feel sad at all -- they may feel angry, guilty, worthless, anxious, or even numb. Most people with depression will lose interest in the things they used to care about, such as activities or friendships. We're big on the mind-body connection at Life by Design Therapy, and depression offers a great example of how our minds and bodies are connected. The symptoms of depression can be just as physical as they are mental. Depression can make you more or less hungry, can make you sleep too much or too little, or even make you move faster or slower than usual. In short, it's a physical illness as much as it is a psychological one. This is just one reason why we use the mind-body connection and principles of somatic therapy in our approach to treating depression and other mental health issues at Life by Design

  February is Black History Month. Here at Life by Design Therapy, we want to draw your attention to some of the resources we have created to support the Black community. In 2020, Dr. Nia Saunders shared a blog post on coping with racial trauma in the wake of difficult news. Unfortunately, these tips remain relevant to the Black community and may for some time. You can check out the blog post at the following link:  www.lifebydesigntherapy.com/blog/5-ways-to-care-for-yourself-when-dealing-with-racial-trauma/9/2020 Life by Design Therapy also created a fund to support its BIPOC clients in 2020. This fund pays the cost of therapy for Black and indigenous individuals who cannot otherwise afford it, with a special emphasis on aiding the LGBTQ+ community. To support the fund in honor of Black History Month, donate at the PayPal link in the comments below. https://www.paypal.com/donate/?cmd=_s-xclick&hosted_button_id=E33EHHAALA3KC

  Toward the end of 2020, Life by Design Therapy established a fund to support our Black and indigenous clients who may not be able to afford mental healthcare services otherwise. Now more than ever, it is essential to support Black mental health. The current racial climate has had traumatic effects on many Black individuals -- and Black Americans may be more likely to struggle with their mental health as a result. Here are some statistics from the Black Girl Health Foundation that emphasize why supporting Black Mental Health is so important: 🌟 Black Americans living below the poverty line are three times more likely to report serious psychological distress. 🌟 Black adults are more likely to report feelings of sadness, hopelessness, and worthlessness than white adults. 🌟 Beliefs about stigma, psychological openness, and help-seeking in the Black community may make them less likely to seek support and more likely to develop unhelpful coping strategies. To support Black and indigenous

  The COVID-19 pandemic has placed a strain on many of our relationships. Unfortunately, relationship issues -- including breakups -- remain an important concern in our lives, despite the many other things going on in the world around us. It's okay and normal for some relationships not to work out, but that doesn't make it any easier to cope with the psychological stress of a breakup -- especially during these uncertain times. Recently, Bob Taibbi, LCSW shared some tips for coping with breakups for Psychology Today. Here are four of those tips to help you get through the challenge of ending a relationship during COVID-19: 💙 Avoid rebound relationships. During the vulnerable phase after the end of a relationship, you may be tempted to dive into something new. Think deeply about the consequences before entering a "rebound relationship" with an ex or new lover. 💙 Seek social support. Your friends and family play an important role in helping you get through challenges s

  As Valentine's Day approaches, you may be feeling extra lonely if you are single and sheltering in place. It's natural for humans to seek belonging and connection, but COVID-19 does not mean you cannot find it for yourself. Being single during COVID-19 offers you the perfect opportunity to fall in love with the most important person in your life: yourself. Use this time to engage in self-care, learn to accept your flaws, and make peace with who you are. Dating is not the only way to find meaning, love, and connection during COVID-19. Therapy can help you discover self-love in isolation. Contact Life by Design Therapy to begin unraveling your connection to yourself. https://www.lifebydesigntherapy.com/marriage-counseling

  Studies show that symptoms of depression are increasing across the country during the COVID-19 pandemic. To boost your mental health, try focusing on the four Ms, developed by psychiatrist Dr. Sue Varma as a way of explaining the factors that contribute to a healthy mood and positive outlook on life: 1️⃣ Movement Physical activity triggers the production of endorphins, neurochemicals that improve our mood. 2️⃣ Mindfulness Research shows that people who practice mindfulness strategies like gratitude are happier and healthier. 3️⃣ Meaningful Engagement Having a strong network of social support is protective against psychological disorders like depression and anxiety. 4️⃣ Mastery Mastering a new skill, like cooking or a foreign language, helps us feel more competent and capable. Focusing on the four Ms can help improve your mental health, but it's important to note that the four Ms alone are not a cure for depression, anxiety, or other disorders. If self-care is not helping you feel

  Many people are spending more time online due to the pandemic. But when your nose is buried in your phone, you may not stop to think about how time spent on social media will affect your mental health. Social media can provide much-needed connection in a time of isolation. But too much time spent on social media may lead to increased feelings of depression, anxiety, and "FOMO" (fear of missing out). If you need help navigating your relationship with social media, Life by Design Therapy can help. Our trained therapists can help you challenge your beliefs and establish new and better habits. https://www.lifebydesigntherapy.com/holistic-somatic-therapists

  Virtual therapy has become our "new normal" thanks to the coronavirus pandemic. Still, it's normal to feel skeptical of new and changing technology, especially when evidence is still emerging to support its use. Thankfully, we now have more research to support the fact that virtual mental health services can be just as effective for anxiety as traditional therapy. A new study of the virtual health platform Ginger found that 1,662 members who had symptoms more than half the time showed significant decreases in their anxiety. This evidence just goes to show that virtual therapy works to address symptoms of anxiety -- not to mention that it meets the ever-changing needs of our modern world. From busy schedules to pandemic restrictions, virtual therapy has an important place in the future of mental healthcare. If you're interested in learning more about virtual mental healthcare services, contact Life by Design Therapy for a free virtual consultation to try a taste of

  Complex trauma and complex post-traumatic stress disorder (C-PTSD) are often underrecognized but becoming more important to grasp than ever before, given the chaotic and unpredictable world we live in. An estimated 70% of U.S. adults have experienced at least one traumatic event (Sidran Institute), but many have experienced multiple traumatic events that continue to impact them today. This can manifest itself in symptoms that are somewhat different from those we typically associate with classic PTSD. In addition to the classic symptoms of PTSD, C-PTSD can result in feeling distrustful toward the world or like nobody can understand your life experiences, experiencing strong emotions that are difficult to control, and having dissociative symptoms like depersonalization and derealization. While C-PTSD is not an official diagnosis in the DSM-V (the manual therapists use to diagnose mental health disorders), it's becoming increasingly more recognized as a valid condition by profession

  The last of Dr. Gary Chapman's love languages is Physical Touch. Like Gifts, this love language is often misunderstood. Many people assume that Physical Touch refers exclusively to sexual intimacy. In reality, to someone whose love language is Physical Touch, it's just as meaningful to hold hands with their partner or cuddle on the couch while watching a movie as it is to engage in sexual activity. Non-verbal communication is key to those who feel loved through Physical Touch. This Valentine's Day, you may want to plan to show your partner you care without using words or gifts. Instead, try planning a night of pampering with a massage to help them relax and feel cared for. https://www.lifebydesigntherapy.com/marriage-counseling

  Being a teen is complicated. Never before in their lives have teens experienced so much physical, psychological, and social change. Dealing with such intense emotions and feelings is not easy for anyone to handle, which is why so many adults reflect back on their teenage years with awkwardness and discomfort. And today, being a teen is more complicated than ever, thanks to modern technology like social media. Therapy can help teens with many of the challenges of being a "normal teenager," as well as deeper problems like depression and teen suicide. During the teen years, it can be difficult to open up to a parent, teacher, or another adult. A therapist can provide guidance and support from a neutral perspective. Even the most rebellious or angry teenager can benefit from speaking to someone who will not judge or punish them for sharing their innermost thoughts and feelings. To learn more about our mental health services for teens , contact Life by Design Therapy today. We c

  The fourth love language we'll be talking about is Acts of Service . To someone who feels loved through Acts of Service, it's the little things -- like doing the dishes without needing to be asked, or filling up your partner's tank with gas -- that mean the most. If someone you love expresses and feels love through Acts of Service, they want to know that you are there for them and willing to help them through sticky situations. Performing Acts of Service for your partner shows them that you're willing to make sacrifices in order to make their life a little easier. This Valentine's Day, your partner whose love language is Acts of Service might enjoy receiving a homemade coupon book, with things like "I'll cook dinner and do the dishes" or "I'll give the dog a bath," inside. These Acts of Service show your partner that you are on their team and willing to play your part. https://www.lifebydesigntherapy.com/