Life By Design Therapy

  Coping skills are activities, tools, and resources to help you manage stress, anxiety, depression, and other uncomfortable emotions. In somatic therapy, we focus on teaching coping skills that involve the mind, body, and spirit. Some common coping skills for anxiety, depression, and other mental health issues include relaxation (i.e. meditation, yoga) and distraction (i.e. grounding exercises, hobbies). To learn more about coping with these issues, contact Life by Design Therapy to get in touch with one of our trained mental health professionals! https://www.lifebydesigntherapy.com/

  RESOURCES FOR YOUR MIND   Resources supporting your growth, healing and empowerment Melody Wright , somatic therapist in Berkeley and Richmond discusses her views on therapy, healing for anxiety and depression, and more! https://www.lifebydesigntherapy.com/resources

  Touch therapy is a subtype of somatic therapy that utilizes our body's hardwired response to touch. As human beings, we need touch: as far back as the 1800s, researchers noticed that babies who were not cuddled simply failed to thrive. Touch therapy can have significant benefits, but it needs to be thoroughly evaluated to determine whether it will be helpful or harmful to your well-being (and, of course, proper ethical codes must be followed). Contact Life by Design Therapy to discuss somatic and touch therapy, and whether these interventions may be right for you. https://www.lifebydesigntherapy.com/somatic-therapy

  Many of us have internalized unhealthy beliefs about boundary-setting. We're taught that there should be no boundaries between us and the person we love; that boundaries equal keeping secrets. Or, we're taught that saying "no" to someone in need is selfish and cruel. In reality, setting limits and saying "no" protects the most important relationship in your life: the one you have with yourself. But as important as boundary-setting is, we understand why it can be difficult, especially if you have learned to make yourself small to avoid being an inconvenience to others. Here are four simple actions you can take to strengthen your personal boundaries: 1️⃣ Name your boundaries. Without identifying your limits, you cannot uphold them, nor can you expect anyone else to do the same. If speaking your boundaries is hard for you, you might start by writing them down in a private journal or note on your phone. 2️⃣ Practice using I-statements. The difference between

  Anxiety has immense power to control, manipulate, or alter our daily habits. Sometimes, it can make us feel like we care too much what others think of us -- which can feel incredibly frustrating! Learning to question anxious thoughts, such as "that person dislikes me" or "I'm not good enough," can help you reframe your perspective -- and stop worrying about what others think. Contact Life by Design Therapy today if you suspect that anxiety is responsible for your concerns. https://www.lifebydesigntherapy.com/anxiety-therapy

  Grounding is a somatic therapy technique that's designed to bring you back into your body during times of anxiety, dissociation, or panic. The symptoms of a panic attack -- difficulty breathing, tightness or pain in the chest, rapid heart rate -- can make our bodies feel like they are the enemy. By working with your anxiety, rather than against it, you can learn to make peace with your physical symptoms and "ride the wave" of anxiety through to its natural conclusion. Save this post to come back to the next time you are panicking, and try one of these four grounding exercises to help you find calm within the storm of anxiety and panic: 👀 Use your five senses to bring your attention back to your surroundings, rather than your physical symptoms. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. 📦 Try box-breathing. As you inhale, imagine yourself drawing a horizontal line from left

  How long does it take for the symptoms of trauma to improve? Normally, people report feeling better within a few weeks or months. However, if your trauma response lasts longer or is causing significant distress, you may be struggling from a condition called post-traumatic stress disorder (PTSD) that can take longer to heal. If you suspect you are struggling with PTSD, or if you simply want additional support managing the trauma response, contact Life by Design Therapy today to learn more about how somatic therapy can help. https://www.lifebydesigntherapy.com/trauma-therapy