De-Stress by Organizing your Space

By Jade Caswell, MA, LMHC

            Have you ever felt overwhelmed or frustrated in a cluttered, disorganized space? If the answer is yes, there may be new research to explain that feeling. Living in a cluttered environment has been shown to influence stress response and lead to poorer mental health outcomes (Bodrij FF et al., 2021). To explain this, the human brain has an affinity for completeness and organization. Adding clutter to our surroundings can confuse the brain and represent 'unfinished business' in the psyche. This, in turn, can lead to feelings of being irritated, overwhelmed, and feeling out of control. By reducing disorganization, we can take back a sense of control of our surroundings and focus on present tasks. Research has additionally demonstrated that not only does living in a clean, de-cluttered home influence positive mental health outcomes, but also can have a positive influence on our physical health too (Keith, 2000). Need more motivation to get organized? Being in a cluttered environment may also reduce your brain's ability to process information and limit concentration on tasks (Ognjanovic S et al., 2019). Read more below on how to get started and take back control of your living space.

1. Enlist the help of others--

By having a team (friends, family, etc.) and deciding on a schedule, you may be able to get much more done in a shorter amount of time, while having fun along the way.

2. Setting a timer--

Try time blocking or setting a timer and devote that time to cleaning and organizing your space. Set a timer for a short period of time (10-15 minutes) and see what you are able to accomplish. It may be more than you think!

3. Start Small--

Focus on one room where you spend the most time (living room, bedroom, office) and try to work on just one room at a time. Trying to prioritize too many rooms at once can lead to feeling overwhelmed.

4. Consider donating items you no longer have use for--

For new or unused items, donation can be a great way to give back to the community and provide more motivation to get rid of things we no longer need.

Need more guidance? Please reach out to us! Call our office today at 813-335-9794.

Mental Health and Social Media Use

By Jade Caswell, MA, NCC, LMHC

In today's day and age, social media is a powerful tool to connect and inform; however,

excessive usage has been linked to poor mental health outcomes. Let's face it-- social media apps

can be hard to put down, and even more difficult for the developing brain in children and

adolescents. On average, most Americans spend 2 to 3 hours scrolling on some form of social

media. While research is still ongoing, most studies point to worsening mental health outcomes

the more hours an individual spends on social media. For instance, consuming more than 3 hours

per day of social media has been connected to higher rates of depression and anxiety. Many

individuals also report that social media leads to increased comparison, which can influence

one's perception of body image and lead to insecurities. Cyberbullying is also a concern,

particularly for adolescents, which can lead to significant emotional distress and harm. With the

development of AI and algorithms, social media can not only be hard to put down, it can also

become addictive. While social media is not going away anytime soon, it can be helpful to

consider how we engage with social media and become intentional about healthy usage to protect

our mental health. Below are some helpful tips to consider!

1. Set boundaries

- Consider putting time limits on media use. App timers can help with this.

- Designate certain places as phone free zones (ex. bedroom, family room, school/ work).

- Enlist an accountability buddy.

2. Do regular check-ins

- Consider asking yourself how you feel after using social media. (Draw awareness to how you

feel mentally/ physically.)

- Ask yourself the following questions: Do I feel reenergized or drained? Do I feel connected or

am I comparing myself to others?

- Consider how certain apps or media negatively (or positively) influence mood.

3. Take breaks

- Consider doing a social media detox. This could be an hour or a full day.

- Determine how much time you are spending on social media, and where breaks or downtime

could be helpful.

4. Consider how you're using social media

- Are you passively scrolling (doom scrolling) or actively connecting or creating?

- Determine your values when it comes to social media use and if they are in alignment with how

you interact online.

- Ask yourself what your motivation and objectives are for social media use.

Need more guidance on where to start?

Contact us today at 813-335-9794. We look forward to hearing from you!

Understanding Your Insurance Benefits for Therapy

How mental health insurance claims work — and what you need to know before your first session

Using insurance for therapy can feel confusing and, at times, frustrating. Our goal is to make the process as transparent and smooth as possible so you can focus on your care — not billing surprises.

One of the most important things to understand is that insurance coverage is determined by your insurance company, not by your therapist or our practice. While we are happy to submit claims as a courtesy, final decisions about coverage and payment are always made by your insurance provider.

Insurance Is a Contract Between You and Your Insurance Company

Your health insurance policy is a legal agreement between you (the member) and your insurance company. Because of this, insurance companies require members to verify their own benefits and coverage details directly.

Even when we provide services that are clinically appropriate, your insurance company may decide:

• Whether a service is covered

• How much they will pay

• Whether you have met your deductible

• Whether you owe a copay or coinsurance

• Whether authorization is required

These decisions are outside of our control.

Why We Ask Clients to Call Insurance First

We ask all clients planning to use insurance to verify their mental health benefits before starting services. This protects you from unexpected costs and gives you the most accurate information about your financial responsibility. Insurance representatives can see details about your specific policy that providers cannot access.

When you call, ask these questions:

• Do I have outpatient mental health benefits?

• What is my deductible, and has it been met?

• What is my copay or coinsurance per session?

• Do I need prior authorization for therapy?

• Is there a limit on the number of sessions per year?

• Is my provider in-network for outpatient mental health?

Write down the representative’s name and a reference number for the call if they provide one.

Important: Benefit Quotes Are Not Guarantees

Even when benefits are verified, insurance companies may process claims differently over time. Coverage can change, and payments are never guaranteed until the claim is finalized.

If your insurance does not pay a claim, the balance becomes the client’s responsibility according to your insurance policy. We know this can feel stressful, and we want you to be informed upfront rather than surprised later.

How We Support You

While we cannot control insurance decisions, we do support you by:

✔ Submitting claims to your insurance company

✔ Providing receipts or superbills when needed

✔ Helping you understand billing statements

✔ Guiding you on next steps if a claim is denied

However, we are unable to call insurance companies on a client’s behalf to verify benefits or dispute coverage decisions. Insurance companies typically require the member to handle those conversations directly.

Our Focus Is Your Care

We believe financial transparency is part of ethical, supportive care. Understanding your benefits ahead of time allows therapy to stay focused where it belongs — on your growth, healing, and goals.

If you have questions about fees, billing, or using out-of-network benefits, our team is always happy to help you understand your options.