top of page

Item List

Boundaries are an important part of self-care and can make us feel empowered and mitigate stress. Put simply, boundaries assist us in identifying where one person ends and another begins. Ideally, boundaries should be clear and flexible-- not too porous nor too rigid. Rigid boundaries often are overly protective of the self, which can result in isolation and 'keeping others out.' Porous boundaries, on the other hand, may be too loose and make it more difficult to get needs met.             Boundaries may be divided into different types, for example, physical, sexual, intellectual, emotional and material. Physical boundaries protect an individuals' personal space, while sexual boundaries may be considered what an individual is comfortable sharing in an intimate setting. Emotional boundaries relate to what an individual is comfortable sharing in the emotional realm-- think feelings, emotions, worries, and desires, while intellectual boundaries are primarily related to personal thoughts, ideas, and beliefs. Material boundaries refer to setting limits on material resources, such as money, possessions, and even time. Keeping these in mind, is there a particular area that you feel lack boundaries in your life? Read on to find out how to proactively set these.             Setting boundaries involves being clear, direct, and firm. If you are new to boundary setting, consider starting small, practicing often, and building up to setting bigger boundaries. Additionally, it is helpful to be guided by our own values when considering setting a boundary and know what goals we have in mind. Setting boundaries can feel challenging, however, they are a necessary part of self-care and protecting our own mental wellness. By Jade Caswell, Registered Mental Health Counselor Intern Need more help creating or enforcing boundaries? Call us today at 813-335-9794... We look forward to hearing from you!

A Guide to Setting and Keeping Boundaries

Boundaries are an important part of self-care and can make us feel empowered and mitigate stress. Put simply, boundaries assist us in...

Read More
Come Back When you catch yourself being caught up in worries about regrets about the past, the future or guilt, just notice that it is happening and simply and kindly say to yourself “ Come back. ” Then take a few calming breaths and focus on what you are doing right now.

A Simple Mindfulness Exercise

Come Back When you catch yourself being caught up in worries about regrets about the past, the future or guilt, just notice that it is...

Read More
In our fast-paced, and often challenging world, many of us neglect opportunities to re connect with ourselves and practice self-reflection. Studies have shown that journaling can improve cognitive restructuring, improved self-understanding, and enhanced emotional regulation (Smyth & Helman, 2003; Ullrich & Lutgendorf, 2002). Additional benefits include stress reduction, lowered blood pressure, and aiding with problem solving and goal setting. While none of us are born with an innate ability to regulate our emotions, it is crucial we develop the tools to practice this. While therapy allows us a safe place to verbally communicate and explore our inner worlds, journaling invites us to share feelings through a different medium-- writing, and allows us time to organize and make sense of our thoughts and feelings in a meaningful way. While some individuals may be able to engage in free formed writing, others find it helpful to journal using structured prompts. Below are a few prompts designed to guide you towards self-reflection and understanding of emotional patterns. Give them a try today!   1. What emotions am I experiencing in the present moment? How intense is this emotion? 2. Have I felt a similar emotion in the past? If so, what were the circumstances that prompted this emotion? 3. Where in my body do I carry these emotions? 4. What are my emotions try to communicate to me? 5. What thoughts am I having about my current feeling(s)? 6. What emotions do I tend to avoid? 7. What did I accomplish today? What can I be proud of myself for? 8. How can I practice compassion towards my emotions today? 9. What am I inspired by today? 10. Identify two coping skills I can use to self-soothe.   Need more guidance? Please call our office today at 813-335-9794 to learn more about the benefits of consistent journaling and therapy! Blog created by Jade Caswell, MA, Registered Mental Health Counselor Intern

Benefits of Journaling for Mental Health and Wellbeing

In our fast-paced, and often challenging world, many of us neglect opportunities to re connect with ourselves and practice...

Read More
Residing in Florida, we have an endless amount of sunshine and fair weather. But, how often do we really get outdoors to enjoy it? If you are like most people, much of our time is spent indoors and on screens. In fact, American spend on average about 7 hours a day on screens- which doesn't leave much time for being outdoors. This may also be contributing to poorer mental health outcomes, as research indicates that the more time spent on screens, the greater risk of depression, anxiety and other mental health conditions. Conversely, the mental health benefits of spending time in nature are many, including decreased stress response, increased memory and attention and sleep quality. A large study from research Matthew White and others (2021), indicates that spending at least 120 minutes a week in nature is associated with higher reports of wellbeing and good health. For an added boost of wellbeing, practicing mindfulness and enjoying the sights and sounds of nature can bring extra wellness benefits.             Getting outside isn't always as easy as straightforward as it might seem, however. As more of the world's population migrates into city centers, there can be less opportunities to interact with green spaces. Keeping these challenges in mind, however, there are still ways that the outdoors can be brought into our living and working spaces. For example, tending to indoor plants, playing soothing nature sounds (such as waterfalls, beach sounds, birds, etc.), decorating with nature vistas, or brightening up your room with natural lighting can give the illusion of being in a natural space. Taking a trip outside of the city, camping or hiking, can also be other ways of engaging in 'nature therapy.' Being intentional about engaging with nature, either in the city or in country, can works wonders for the mind and body. Need more help getting started? Call us today at 813-335-9794... We look forward to hearing from you!

Benefits of Nature for Mental Health

Residing in Florida, we have an endless amount of sunshine and fair weather. But, how often do we really get outdoors to enjoy it? If you...

Read More
Practicing giving thanks is often done around the Thanksgiving table, however, it is an important practice that can be cultivated throughout the year. In recent years, research has found that intentionally practicing gratitude can have positive mental, physical, and social benefits. One study, conducted by researchers Bohlmeijer et al. (2020), found that a daily, fifteen minute gratitude practice for six week boosted overall mental wellbeing of research participants. Gratitude may even have important benefits for heart health. A 2019 review of gratitude research from researchers Jans-Beken (et al) found that gratitude journaling may cause a significant decrease in diastolic blood pressure. The act of practicing gratitude activates the parasympathetic nervous system, which is responsible for relaxing the body systems. With all the documented benefits of gratitude, you may be asking yourself how this can be practiced in your own life. Below are tips to help you get started! 1. Keeping a gratitude journal. This can be as easy as taking a few minutes at the end of each day to reflect on what you are grateful for-- try being observant throughout the day, and express thanks for even the smallest moments of life. 2. Sharing the spirit of gratitude. Try expressing thanks to neighbor, family member, or friend. This could make a world of difference in the lives of others! Sending a thank you note can also be a way to express thanks for those you are grateful for. 3. Positive reframing. Oftentimes, we may be tempted to look at the negative of a situation. Actively reframing our thoughts from what we don't have, to what we have and can be grateful for can shift our perspective and cultivate an attitude of gratitude. Struggling to get started? Let one of our skilled therapists help! By Jade Caswell, MA, Registered Mental Health Counselor Intern

Benefits of Practicing Gratitude

Practicing giving thanks is often done around the Thanksgiving table, however, it is an important practice that can be cultivated...

Read More
Depending on the research study, an average person experiences between 6,000 and 70,000 thoughts a day, with the majority of these being negative. Frequently, these negative thoughts can have an impact on our mood and behavior. When we evaluate our thoughts, we may observe that a number of them fall under the category of cognitive distortions. The American Psychological Association defines cognitive distortions as “faulty or inaccurate thinking, perception or beliefs.” Almost everyone experiences cognitive distortions, however, for some they may be more frequent and lead to decreased wellbeing. Once we are aware of these distortions, we can work on challenging them. Participating in psychotherapy can also be beneficial, as your therapist can point out when you may be experiencing these distortions and assist you in reframing thoughts. Below are some of the most common cognitive distortions. Catastrophic thinking: You assume the worst-case scenario will occur in every situation. Example: You have a slight head cold, but assume the worst and believe you may be chronically ill All or nothing thinking: You view the world in black and white terms, and observe things, people or places as "all good or all bad". Example: You are having a bad day, and have the thought: "Everything is always terrible; nothing good ever happens.” Mental Filtering: You filter out the positive in each situation, and focus on the negative instead. Negative details are magnified. Example: You are generally a good student, but receive a "C" on your last exam. You think to yourself that you are a poor student, and disregard your past successes. Emotional Reasoning: You do not consider objective facts, but instead, believe one's own emotions reflect true reality; Example: "I am feeling anxious, so I must be in danger."; Personalization: You assume responsibility for things that are out of your control, take things personally, or believe others are intentionally excluding or targeting you. Example: Your friend forgets to text you to hang out; you automatically assume this is because "you are a bad friend". By Jade Caswell, Registered Mental Health Counselor Intern

Cognitive Distortions

Depending on the research study, an average person experiences between 6,000 and 70,000 thoughts a day, with the majority of these being...

Read More
When living with your partner, you will most likely share many things such as your bed, your finances, household chores, raising children, having pets, common friends, etc., how could you not have some complaints about your partner once in a while even though you love them. It reminds me of a movie I once watched and the quote seems to be very fitting here “Only because I love you doesn’t mean that I have to like you right now”. I’m also pretty sure that some of you can relate :) What is important though is to remember that there is a big difference between complaints and criticism. Complaints are focusing on a specific behavior or event whereas criticism is expressing negative feelings or opinions about the other person. Such as, if the dishwasher has not been emptied out when you get home from a long day at work and you think to yourself ‘Geez, why couldn’t he or she just put the dishes away’ and might say these exact words. Most often, we like to add ‘evidentiary support’ such as ‘Well, you never help keep the kitchen clean’ just to strengthen our claim. However, my dear friends, this is considered criticism because it expresses a negative judgment of your partner. A complaint now would be fine and could be expressed as “Oh I was hoping you get to the dishwasher before I got home” which is a nicer way of saying it and asking for help as constructive criticism is meant to be. Starting a conversation when you get home by using a soft start-up and to complain without blame is a healthy and much more productive way to engage in conflict. I highly recommend reading the book ‘The Seven Principles for Making Marriage Work’ by Dr. John Gottman. He is one of the leading relationships experts of our time – hands down!!

Complaints or is it criticism???

When living with your partner, you will most likely share many things such as your bed, your finances, household chores, raising...

Read More
by Jade Caswell, Registered Mental Health Counselor Intern Have you ever found yourself trapped in destructive behavior patterns or unable to get what you really want out of life? Negative core beliefs may be getting in the way. By definition, core beliefs are deeply held assumptions that guide our behavior, how we see ourselves and perceive the world. For instance, if we hold the core belief that we are boring and unattractive, we may never have the confidence to try to meet new people or progress in our career. Because core beliefs shape how we see ourselves and the world, we may ignore any evidence that is contrary to them, and only accept information that sustains these negative core beliefs. Core beliefs are often formed early in life, and develop in response to a person's experiences. For example, if an individual's childhood caregivers did not attend to their needs, they may form the belief that they are 'unlovable'; or that the world is a 'dangerous place'; Carrying these beliefs may inform future life choices. Core beliefs may additionally contribute to negative automatic thoughts, or thoughts that pop into our heads in response to a trigger. If we hold negative core beliefs, chances are our automatic thoughts will also be negative. Core beliefs may sound fixed and unchangeable, but the good news is that we can change these negative core beliefs using principles of cognitive behavioral therapy. The first step to changing negative core beliefs, is first identifying them. This may look like identify patterns of thinking, or fixed patterns of thinking about yourself, others or the world. Look for absolute, rigid or; black and white thinking. Once you identify your negative core beliefs, it may be helpful to look at areas of your life where these beliefs may be limiting you, or holding you back from achieving your goals. It can also be beneficial to look at past successes, or evidence you have against these negative core beliefs. As mentioned previously, core beliefs tend to cause us to filter out any information that doesn't support them. We can take back control by looking at positives or successes we may have had that directly challenge our negative core beliefs. Additionally, using personal affirmations that are directly opposed to our negative core beliefs can be helpful in changing them. For instance, if we hold the negative core belief that we are 'worthless'; we may practice an affirmation such, "I am enough as I am"; These are just a few ways that negative core beliefs may be challenged. Participating in psychotherapy can also be beneficial, as your therapist can help you explore, uncover, and further challenging these negative core beliefs that keep us stuck. Call our office today to set up an appointment!

Core Beliefs

by Jade Caswell, Registered Mental Health Counselor Intern Have you ever found yourself trapped in destructive behavior patterns or...

Read More

Favorite Quotes

​

Read More
The topic of health has always been important, but over the last year and a half specifically there has been an increase in interest towards health and immune system building. Many people decided during quarantine to improve their health, and for some that was the only distraction while being stuck at home. An important part of mental health is our physical health. Overall, we need a balance in life between our mental and physical health in order to live happy and healthy lives. Along with the obvious things that increase physical health like exercising, there are other things we can incorporate into our lives to improve our health. I think COVID-19 has made many of us look for ways to improve our immune system and overall help with our health to hopefully avoid getting sick, or at least help our bodies build a resistance. One great product that can help facilitate healthy habits is green tea. Green tea is a wonderful way to detox the body, plus it tastes great! This tea is full of antioxidants that can help improve brain function, decrease our risks of cancer, and help improve our metabolism to facilitate weight loss. The antioxidant in green tea is called epigallocatechin-3-gallate, but let's just call it EGCG for short. This can help prevent aging by decreasing cell damage. It’s important to note that green tea contains caffeine, for all the caffeine lovers out there! Now, no it does not contain as much caffeine as coffee, but it’s a great alternative if you need a break from coffee, don't like the taste of it, or if you want to reduce your coffee intake. Yes, it is less caffeine but it won't leave you feeling jittery and will give you a more consistent boost of energy, plus don't forget the EGCG! If caffeine isn’t your style, you can also buy decaf green tea just like you can with coffee. Another great benefit of green tea is its ability to aid in increasing metabolism and lowering our risk of heart and brain disease. It does this by increasing our bodies ability to improve blood pressure and prevent production of plague in the brain that can cause alzhiemers. Other than these wonderful physical benefits, it can also help our mental health by incorporating green tea into our self care routines. Taking the time to make tea and enjoy it is a great way to take a few minutes to ourselves. Another bonus is green tea has a chemical called Theanine that is a natural chemical proven to have a calming effect, which can also help reduce stress. Now that you know a little bit more, go out there and buy some green tea! Add fresh lemons for an added bonus of vitamin C or some peppermint for an added freshness. If you are interested, you can also take a look at the resources listed below with even more information on the benefits of green tea. There is also an article that lists some different brands of tea, in case you are overwhelmed with the store's selection. Sincerely, Christina Labazzetta, Graduate Student Class of 2022 Resources: https://www.webmd.com/food-recipes/features/health-benefits-of-green-tea https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea ​​ https://bestproducts-4u.com/best-green-tea-brands/

Health Benefits of Drinking Green Tea

The topic of health has always been important, but over the last year and a half specifically there has been an increase in interest...

Read More
While most of us know that frequent exercise is a part of a healthy life, it may be challenging to know where to start with attaining this goal. Fortunately, gaining more physical activity can be as simple as walking for thirty minutes per day, no gym membership needed! Walking is free, can be done anywhere, and is low intensity; you can even walk with a friend! Research indicates that walking thirty minutes a few times per week may boost cardiovascular health, induce greater quality of sleep, boost immune health, support joint health, lower Alzheimer risk, and help shed unwanted pounds. Furthermore, walking may deliver a host of benefits for mental health, including staving off mental decline in older adults, and improving overall mood (12 Benefits of Walking, Arthritis Foundation).   While walking, it is even possible to practice mindfulness, a counseling skill that is used to find balance and assist in emotional regulation. To complete this exercise, try focusing on natural sensations during your walk, and bringing attention to positive aspects of your surroundings. Using your senses, it is possible to feel the warm sun on your face, smell the bloom of fresh flowers, or hear the chirping on birds. After taking a mindful walk, not only will your body, but also your mind will thank you for this act of self-care. Need more help on starting a healthy routine, or practicing mindfulness? Call us today at 813-335-9794 We look forward to hearing from you!

Health Benefits of a Daily Walking

While most of us know that frequent exercise is a part of a healthy life, it may be challenging to know where to start with attaining...

Read More
Validation from others is something we all seek, however, sometimes we forget that it is important to validate ourselves, and our own feelings as well. If we struggle with low self- esteem, we may obsess over being validated by others, or constantly seek approval from others around us-- including parents, friends, partners or bosses. In the absence of external self- validation, we may question our own value. Additionally, if we didn't have caregivers validating our feelings growing up, we may struggle to understand how to give ourselves this validation now that we are adults or may continue to invalidate our own feelings. By definition, self-validation means accepting your own thoughts and feelings without judgement. To self-validate, we do not have to believe that our thoughts or feelings are justified, but we do need to acknowledge they are there and accept them just as they are. Denying or fighting against these thoughts and feelings can intensify emotional suffering. Self-validation can also be a tool for managing our emotions, as we may become more able to identify our feelings, strengthen our emotional connection with ourselves, and soothe ourselves in times of emotional distress. Listed below are a few simple steps to practice self-validation in our own lives. 1. Become Mindful of Thoughts and Feelings. The first step towards practicing self-validation is to be mindful of our own thoughts and feelings, and mindfully observe these. It is important not to judge or try to push away these emotions, but accept that you are experiencing them in the moment. You may realize the thoughts you are having are irrational, however, validate that they exist and are powerful in the moment. Try to fully experience these feelings that may come up, and locate them in the body, if possible. 2. Practice Self-Validating Statements. After acknowledging and mindfully accepting our emotions, it can be helpful to practice self-validating statements that affirm our own worth. Below are examples of some statements:  It’s normal to feel this way.  My feelings are valid.  This is hard. What do I need to cope or feel better?  It’s okay to cry.  I’m making progress.  I gave it my best effort.  I’m more than my accomplishments or failures.  My self-worth isn’t based on other people’s opinions.  My feelings matter and I will listen to what they’re telling me. 3. Normalize Feelings. It is important to understand that everyone may become upset, sad, or anxious sometimes. Emotional reactions are a natural part of life, and attempting to suppress or trying to not feel emotions may do more harm than accepting emotions as a part of life, and normalizing our own emotional experiences. Put simply, it can be more beneficial to acknowledge our feelings, accept them, and allow them to be there rather than pushing them away or invalidating ourselves. By Jade Caswell, MA, Registered Mental Health Counselor Intern

How to Self-Validate by Jade Caswell, MA

Validation from others is something we all seek, however, sometimes we forget that it is important to validate ourselves, and our own...

Read More
bottom of page