Life By Design Therapy

  New Year's Eve is a time for celebration -- and for many of us, alcohol is a part of that. This year, we encourage you to embrace mindful drinking to support your mental health and avoid overdoing it during the New Year's countdown. Follow these four tips to approach your relationship with alcohol more mindfully and stick to your limits this New Year's Eve: 🥂 Ask yourself WHY you're drinking. Are you using alcohol as a coping mechanism, to loosen yourself up in social situations, or to forget painful memories? Or, are you using it for cultural reasons, because others are drinking, because you just like the taste? This simple question can be very enlightening on your drinking habits! 🥂 Savor the taste of your drink. Not only does savoring your drink invite you to drink more slowly, but it also offers you the opportunity to slow down and embrace being in the present moment. 🥂 Set flexible limits. When you create a hard rule for yourself (i.e. "no more than two

  What people say about you reflects more on their own character than on yours, so don't let the judgment of others impact the way you speak to yourself! Do you let what others say about you impact your self-talk ? Let us know in the comments below 💙 https://www.lifebydesigntherapy.com/

  "Just exercise!" is a common refrain heard by individuals suffering from depression, anxiety, or other mental health challenges. But does working out actually help with the symptoms of these conditions? In combination with treatment, any form of movement (not just formal exercise) can boost the production of endorphins, a.k.a. happy chemicals that send signals to your brain to uplift your mood. While exercise alone certainly can't "cure" mental illness, it never hurts to take a walk, hit the gym, hop on a trampoline, or even clean the house when you're feeling blue. P.S. Talk to your doctor before starting any exercise program, especially if you have other physical health conditions! https://www.lifebydesigntherapy.com/

  HOLIDAY HOSTILITY? STRATEGIES ON RESOLVING CONFLICT WITH YOUR PARTNER THIS HOLIDAY SEASON The holidays can bring up more arguments and friction than usual in our relationships. Traveling, visiting in-laws, and the pressure to spend money on extravagant gifts can increase our stress levels and decrease our patience. If you’re currently in the middle of conflict with your partner, or just want to prepare for potential disagreements, we hope the following strategies will help you and your partner have a harmonious holiday season. Try not to point fingers. There’s only so much you can do when a flight gets delayed, and you’re forced to wait at the airport for more time than you anticipated. In stressful moments like these, it might be easy to shift blame and tell your partner that this is their fault (ie. “If we had booked an earlier flight like I suggested, this wouldn’t have happened”). Assigning blame won’t change your current predicament. In fact, it may even make it more stressful

  ECOTHERAPY AND THE HEALING POWER OF NATURE We all know that spending time outdoors is good for us. Many of us are instinctively drawn to nature and enjoy outdoor forms of exercise like hiking, biking, or swimming. But nature does not only affect our physical health: it impacts our mental health as well. Research has found that spending time in nature offers various mental health benefits . Spending time outdoors has long been a popular self-help strategy for individuals struggling with mental health issues or psychological stress. Now, even mental healthcare professionals are harnessing its advantages to help clients struggling with anxiety, depression, and more.  The practice of incorporating nature into mental healthcare is known as ecotherapy or ecopsychology. Ecotherapy is a relatively new therapeutic specialty, but it shows substantial promise in the field. As a client (or potential client), here's what you should know about ecotherapy and how it can help you thrive. THE ME

  Recognizing you are not yet where you want to be in life is the first step toward lasting change -- and an amazing reason to come to therapy ! Let us know in the comments below if you agree 💙 https://www.lifebydesigntherapy.com/

  2021 has presented us with many challenges at an individual, national, and global level, including a global pandemic and increased focus on racial injustices. Naturally, these challenges have created higher levels of stress in ourselves and those around us. As you look back at the events that took place over this last year, it is important to notice how these events have impacted your physical, emotional, and mental health. No matter what challenges or stressors you’ve faced this last year, we want to reassure you that it is okay not to be okay. Read our latest blog post to learn more about the pandemic's effects on mental health -- and to discover resources for helping you manage stress at home. Link in bio 💙 https://www.lifebydesigntherapy.com/blog/how-to-overcome-when-youre-feeling-overwhelmed/11/2021

  In today's world, loving yourself is easier said than done . We are constantly bombarded with cultural messages that tell us we aren't "enough" in one way or another: thin enough, pretty enough, happy enough, successful enough.  At the same time, the media encourages us to buy into a commercialized version of self-love that requires us to purchase yoga equipment, expensive supplements, and beauty products as an expression of our commitment to ourselves. When we view self-love as a destination, rather than an ever-evolving journey , the task of learning to love ourselves can feel overwhelming. Realistically, self-love is better thought of as self-compassion.   When we are compassionate toward ourselves, we recognize that, as humans, we are inherently flawed -- yet our flaws do not make us any less worthy of empathy or respect. We recognize that we will always have moments where self-love doesn't feel authentic, but that these moments do not define our value. Eve

  Losing a loved one can have a strong impact on our lives and wellbeing, but not all losses look the same. Unfortunately, the pandemic has increased our likelihood of experiencing loss. Whether it’s the death of a loved one, the end of a romantic relationship, or choosing to cut ties with a family member, loss can leave us experiencing feelings of grief that can affect our physical and emotional state. Read our latest blog post to read more about loss and its effects on mental health during the COVID-19 pandemic -- link in bio 💙 https://www.lifebydesigntherapy.com/blog/coping-with-grief-and-loss-during-the-covid-19-pandemic/10/2021

  When a person's internal sense of their gender identity does not align with the sex they were assigned at birth, they are said to be experiencing gender dysphoria. It's important to note that gender dysphoria is NOT a mental illness. However, it is normal and valid to seek mental health support for gender dysphoria or while transitioning to live as the gender you identify with. Therapy with an LGBTQ-friendly clinician can help you work through self-esteem and relationship problems, as well as other issues that arise during the process of self-discovery and self-identification. A culturally sensitive therapist won't push you to identify with a particular gender or undergo certain types of transition, but they can lend a non-judgmental ear as you come to these decisions on your own. https://www.lifebydesigntherapy.com/

  Having needs is not being " needy ." You deserve to ask for what you want from others (even though they are never obligated to give it to you) 💙 https://www.lifebydesigntherapy.com/

  Sometimes, we run away from or reject relationships that are good for us due to our own limiting beliefs. If you have ever chosen to start a fight or end an otherwise healthy relationship over something relatively unimportant, you might be guilty of self-sabotage. We may or may not recognize when we are sabotaging our relationships -- but if we find ourselves in a pattern of failed relationships, it is worth examining our beliefs and behaviors to see if self-sabotage may be contributing. In this blog post, we'll discuss how to notice when you might be engaging in self-sabotage & what to do if you want to stop sabotaging your relationships. Link in bio to read more 💙 https://www.lifebydesigntherapy.com/blog/are-you-sabotaging-your-own-relationship/10/2021

  Awareness of our emotions is an important step toward building better coping skills. How are you feeling today? Leave an emoji in the comments below to let us know where you're at: ❤️ Feeling good! 💛 Feeling pretty okay 💚 Feeling neutral 💙 Feeling a bit down 💜 Really struggling right now https://lifebydesigntherapy.clientsecure.me/request/clinician

  Self-care is not selfish -- it can even be a radical act, especially for members of the BIPOC community ! Let us know in the comments if you agree 💙 https://www.lifebydesigntherapy.com/holistic-somatic-therapists

  Life by Design Therapy is committed to delivering culturally sensitive mental healthcare. In this commitment, we recognize the unique mental health needs of the Latinx community. Latinx individuals are less likely to seek treatment than the general population, according to the National Alliance on Mental Illness, and more than half of Latinx young adults who are experiencing a mental illness go untreated. Many systemic barriers prevent the Latinx community from receiving equal access to treatment. These barriers include language, legal status, lack of health coverage, and stigma within Latinx cultures. Life by Design Therapy and other culturally competent providers are aware of these barriers and actively work to reduce their impact in the local community. Reach out to us today to learn more about our commitment to cultural sensitivity. https://www.lifebydesigntherapy.com/

  Happy Human Rights Day! On this day in history, in the year 1948, the United Nations adopted the Universal Declaration for Human Rights (UDHR). The UDHR names mental health as an important component of the right to health and explicitly acknowledges the right to an individual's psychological well-being . In other words, mental health, too, is a human right! https://www.lifebydesigntherapy.com/fees-insurance

  When we own our stories , we get to reclaim the narrative. Let us know in the comments if you agree 💙 https://www.lifebydesigntherapy.com/

  Some of us tend to avoid relationship conflict because we associate anger with uncomfortable thoughts or feelings. Others may express anger in ways that are detrimental to their relationships, such as yelling or name-calling. Setting boundaries during an argument is one way to fight with your partner more fairly. You can do this using statements such as "I will not speak with you until you are able to stop yelling" or "I need 30 minutes to calm down before we have this conversation." Interested in learning more about boundary-setting and other ways to strengthen your relationship? Keep an eye out for more information about our upcoming couples' workshop at  lifebydesigntherapy.com !

  Imperfection is a natural part of the human existence 💙 Let us know in the comments below if you agree! Life By Design Therapy www.lifebydesigntherapy.com

  The holiday season isn't always merry for people who are single or casually dating! The time spent with family and friends can draw unwanted attention to our love lives. For example, we might feel fine about going to that holiday party solo, only to be bombarded by questions about our lack of a date. Even when we are happily single, we may find ourselves in the awkward position of having to defend our dating choices during the holidays. Setting firm but fair boundaries with loved ones -- about what topics are off-limits and if/when you're willing to talk about dating -- can help alleviate some of this stress. A trained therapist can help you talk through your options and practice what to say in these uncomfortable situations. Contact Life by Design Therapy today if you find yourself in need of extra support during the holiday season. https://www.lifebydesigntherapy.com/holistic-somatic-therapists

  Today is the International Day of Persons with Disabilities , a day when we acknowledge individuals of varying levels of ability. Did you know that people with disabilities are more likely to experience mental health issues than able-bodied adults? Many people with disabilities face additional stressors that able-bodied people do not, such as limited physical access to public spaces or microaggressions from other individuals in the community. They may also have social-emotional disabilities that increase the likelihood of their experiencing mental distress. https://www.lifebydesigntherapy.com/mission

  The holidays are a time rich with social engagements . As exciting as it is to see family and friends (especially since we could not do so last year), some of us find the prospect of holiday parties and other gatherings overwhelming or emotionally draining. If this sounds like you, you may benefit from setting firmer boundaries around your time during the holiday season. Prioritize your social calendar and determine which occasions are most worth your time. Then, practice saying a kind but firm "no" to any obligations that do not align with your values. https://www.lifebydesigntherapy.com/getstarted

  Our untold stories -- the traumatic events we survive -- are often sources of distress or shame. Talking to a trusted professional about what you have experienced can help you heal. Contact Life by Design Therapy today if you are ready to tell your story 💙 https://www.lifebydesigntherapy.com/holistic-somatic-therapists