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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...

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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...

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By Sandra I. Beekmann, MS, NCC, LCMHC Feeling anxious from time to time is a natural part of life. But if worry and fear are a constant presence—disrupting your sleep, relationships, or ability to focus—you might be experiencing Generalized Anxiety Disorder (GAD). The good news? You don’t have to live in a constant state of tension. Effective therapy for GAD is available and can help you feel more grounded, present, and in control of your life again. What Is Generalized Anxiety Disorder? GAD is more than occasional nervousness. It’s characterized by persistent, excessive worry about a wide range of everyday issues—health, finances, work, relationships—often without a clear or logical cause. People with GAD often describe feeling "on edge," experiencing muscle tension, restlessness, fatigue, irritability, and trouble concentrating or sleeping. Living with GAD can feel like carrying around a constant weight, but therapy can offer practical tools and real relief. How Therapy Helps There is no one-size-fits-all approach to treating GAD, but therapy offers a safe, supportive space to explore your anxiety and learn strategies to manage it. Here are some of the most effective evidence-based approaches: 1. Cognitive Behavioral Therapy (CBT) CBT is considered the gold standard in treating GAD. It helps you identify and challenge unhelpful thought patterns and replace them with more balanced, realistic thinking. Through CBT, you can learn to break the cycle of worry and develop healthier ways of responding to stress. Key tools in CBT include: Thought records Exposure techniques Relaxation training Problem-solving skills 2. Mindfulness-Based Therapy Mindfulness helps you shift out of anxious thinking by anchoring you in the present moment. Practices like meditation, deep breathing, and body scans can reduce physiological symptoms of anxiety and train your brain to be less reactive to stress. Mindfulness doesn’t mean ignoring your worries—it means learning to respond to them in a calmer, more intentional way. 3. Acceptance and Commitment Therapy (ACT) Rather than trying to eliminate anxiety, ACT helps you change your relationship with it. Through ACT, you learn to accept anxious thoughts and feelings without letting them dictate your actions. This approach encourages you to live in alignment with your values—even when anxiety shows up. 4. Integrative and Holistic Therapies Some individuals find additional relief through complementary approaches like yoga, nutrition counseling, breathwork, or trauma-informed body-based therapies. When used alongside traditional therapy, these tools can enhance overall emotional regulation and wellbeing. What to Expect in Therapy for GAD At the heart of effective therapy is a collaborative relationship. A skilled therapist will work with you to understand your unique experiences with anxiety and tailor a plan that meets your specific needs. Over time, you’ll learn how to: Notice early signs of anxiety before it escalates Respond to stress in more empowering ways Let go of the need for constant control Create space for peace, clarity, and confidence Reclaiming Control Is Possible Living with GAD can feel overwhelming, but with the right support, healing is not only possible—it’s within reach. Therapy can help you reconnect with your inner strength and move through life with more ease and freedom. If you’re ready to take the first step toward a calmer, more centered you, we’re here to help. Contact us today to schedule a consultation and begin your journey toward reclaiming control from anxiety.

Anxiety: Effective Therapy for GAD That Can Help You Reclaim Control

By Sandra I. Beekmann, MS, NCC, LCMHC Feeling anxious from time to time is a natural part of life. But if worry and fear are a constant...

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By Jade Caswell, MA, LMHC When most people think of attending therapy, they often think of attending individual or perhaps couples therapy, however, group counseling can be another effective therapy model to promote change and self-growth. Groups may have different focuses and techniques, however, a few of the most common include support, psychoeducational, process oriented and skills building groups. The topics for groups can be endless, however, example topics include social skill building, addiction and eating disorder recovery, or grief support groups. Read more about the numerous benefits of group therapy below! 1. Enhanced Accountability - During the group process, group members agree on goals and seek to hold members accountable for progress towards a goal. Group members can also be called on to provide supportive feedback for other group members. 2. Normalizing Group Members' Experiences - The group setting naturally combats isolation, shame and stigma. Members may feel less alone and part of a community. 3. Cost Effective - Group therapy can be more affordable than individual therapy because the cost is shared among members. This can make it a more accessible option. 4. Learning from Others - Group therapy can be a great place to discover new ways of coping or taking new perspectives on a particular issue. 5. Safe Space for Vulnerability - A group setting allows for testing of new behaviors and responses without the potential judgement of a 'real world' setting. For example, this gives members a chance to practice vulnerability and sharing feeling, thoughts, etc in a safe environment. Group therapy is a powerful tool for change. Are you ready to take the next step in your mental health journey? SMC offers a wide variety of group therapy topics, including a men's mental health support group, hormonal wellness group, BIPOC and postpartum support groups. Interested in joining? Please call us today at 813-335-9794. We look forward to hearing from you!

Benefits of Group Therapy

By Jade Caswell, MA, LMHC When most people think of attending therapy, they often think of attending individual or perhaps...

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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...

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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...

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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...

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By Jade Caswell, MA, LMHC Routines help structure time and give our days rhythm. When a routine is practiced consistently, it can allow us to achieve our goals, build healthy habits and improve overall wellness. Maintaining a routine and balancing the realities of everyday life, however, can be challenging for most. Often, a routine fails because it is too inflexible, demanding or does not fit into our daily schedule or priorities. A routine that is sustainable, on the other hand, is adaptable, supportive and unique to each person. It is also one that can be kept, day in and day out. Read more to learn about how to create a routine that works for you! 1. Take Small Steps Instead of overhauling your routine overnight, choose a few small actions to try that align with your priorities. This will prevent you from becoming overwhelmed with too many changes all at once. 2. Habit Stacking Habit stacking allows you to use the momentum of what you already do to carry you into a new behavior. Using this technique can help you build a routine by pairing a new habit with an existing one. (Let's say you have a goal to 'journaling'; Try pairing this with an existing habit. For example-- after making afternoon tea, I will spend 10 minutes journaling.) 3. Utilize Time Blocking Use time blocks to prevent multitasking and enhance focus and productivity on the task at hand. Time blocking can prevent context switching and decision fatigue, which automatically sets the brain up for success. 4. Build in Flexibility No two days are the same. Instead of thinking of your routine as a rigid, inflexible structure, think about it as a guide that can be adapted based on your needs, energy levels, etc. A sustainable routine should support you and your goals, instead of causing stress or exhaustion. 5. Monitor progress Utilizing agendas, planners, or calendars can help you stay on track and monitor progress. Make sure to celebrate milestones and don't forget to give yourself praise for how far you've come! Ready to build a routine you can keep? Give our office a call today at 813-335-9794. We look forward to hearing from you!

Building (and Keeping) a Routine That Works for You

By Jade Caswell, MA, LMHC Routines help structure time and give our days rhythm. When a routine is practiced consistently, it can allow us to achieve our goals, build healthy habits and improve overall wellness. Maintaining a routine and balancing the realities of everyday life, however, can be challenging for most. Often, a routine fails because it is too inflexible, demanding or does not fit into our daily schedule or priorities. A routine that is sustainable, on the other hand, is...

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By Jade Caswell, LMHC Oftentimes, when we hear the word 'trust,' we may first think of trust in the context of a relationship, either with friends, family or a partner. However, we may be neglecting an important facet of trust- which is trust in ourselves! Lacking trust in ourselves may look like second-guessing our decisions, low self-confidence, and trouble making choices. On the other hand, having a solid foundation of trust in ourselves can make it easier for us to show up authentically in relationships, trust others, combats stress, and increases self-confidence. Don't know where to start? Read more below for tips on how to build trust in yourself. 1. Use Compassionate Self-Talk It is crucial to take time to bring awareness to how we are speaking towards ourselves. When you tap into this inner narrative, is it harsh and critical? Or compassionate and uplifting? When using harsh self-talk, we erode our view of ourselves and lose trust in who we are. Conversely, using gentle and kind language can contribute to increased confidence and self-trust. 2. Take Inventory of Strengths When you think of your positive characterizes and strengths, what comes up for you? Making a list of strengths and how we utilize them can be important in recognizing what we are proficient and capable of, which in turn builds confidence and trust in the self. Do more of what you're good at, and spend less time focusing on weaknesses! 3. Stick to Values Think of your core values... now ask yourself if you are living true to these stated values? If not, this can lead to a feeling of inauthenticity, unfulfillment and ultimately lack of trust in ourselves. Avoiding second guessing ourselves and holding ourselves accountable for our values and life choices are a crucial step in building a foundation of trust in ourselves. 4. Acknowledge and Accept Emotions Tapping into our emotions and understanding our emotional worlds can be crucial in self-understanding and trusting ourselves. When we accept and find space for our emotions, instead of avoiding or shutting them out, we learn that our emotions can convey important information about ourselves. Learning to trust ourselves starts with trusting and accepting these feelings, even if we don't always agree with them. Need more guidance? Please get in touch with us-- call our office today at 813-335-9794.

Building Trust in Ourselves

By Jade Caswell, LMHC Oftentimes, when we hear the word 'trust,' we may first think of trust in the context of a...

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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...

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By Sandra I. Beekmann, MS, LCMHC-QS, NCC Negative thoughts can feel automatic. A stressful conversation, a missed deadline, or an unexpected setback may quickly trigger thoughts like “I’m failing,” “Nothing ever works out,” or “I can’t handle this.” Over time, these patterns can increase anxiety, depression, stress, and low self-esteem. Cognitive restructuring is a therapeutic technique that helps people recognize, challenge, and reframe unhelpful thoughts into more balanced and realistic ones. It is a core component of Cognitive Behavioral Therapy (CBT) and is widely used to support emotional well-being and healthier decision-making. What Is Cognitive Restructuring? Cognitive restructuring is the process of identifying distorted or unhelpful thinking patterns and replacing them with more accurate and constructive thoughts. The goal is not to force positivity or ignore challenges. Instead, it helps individuals evaluate whether their thoughts are fair, evidence-based, and helpful. For example: Automatic thought: “I made a mistake during the presentation. Everyone thinks I’m incompetent.” Restructured thought: “I made one mistake, but I also communicated several important points clearly. One error does not define my abilities.” This shift in perspective can reduce emotional distress and encourage healthier responses to difficult situations. Understanding Cognitive Distortions Many negative thoughts are driven by cognitive distortions — habitual ways of thinking that are exaggerated, inaccurate, or unbalanced. Common examples include: All-or-Nothing Thinking Seeing situations in extremes without recognizing middle ground. “If I’m not perfect, I’m a failure.” Catastrophizing Assuming the worst possible outcome will happen. “If I make a mistake, I’ll lose everything.” Mind Reading Believing you know what others think about you. “They didn’t respond right away, so they must be upset with me.” Overgeneralization Taking one experience and applying it broadly. “This relationship ended, so I’ll never find a healthy relationship.” Recognizing these patterns is often the first step toward creating healthier thought habits. How Cognitive Restructuring Works Cognitive restructuring typically follows several steps: 1. Identify the Thought Notice the automatic thought that appears during a stressful or emotional moment. 2. Examine the Evidence Ask questions such as: What evidence supports this thought? What evidence challenges it? Am I making assumptions? 3. Consider Alternative Perspectives Explore more balanced interpretations of the situation. 4. Replace the Thought Develop a realistic and compassionate replacement thought. This process can help reduce emotional intensity and improve coping skills over time. Benefits of Cognitive Restructuring Cognitive restructuring can support individuals experiencing: Anxiety Depression Chronic stress Low self-esteem Social anxiety Perfectionism Relationship challenges Some benefits include: Increased emotional awareness Improved stress management Greater self-confidence Healthier communication More balanced decision-making With practice, individuals often become more aware of their internal dialogue and more capable of responding thoughtfully instead of reacting automatically. Can You Practice Cognitive Restructuring on Your Own? Many people begin practicing cognitive restructuring through journaling, mindfulness, or self-reflection exercises. However, working with a mental health counselor can provide guidance, structure, and support — especially when negative thought patterns are deeply rooted or connected to trauma, anxiety, or depression. Therapy can help individuals learn how to: Recognize recurring patterns Develop healthier coping strategies Improve emotional regulation Build resilience and self-compassion When to Seek Support Persistent negative thoughts can affect relationships, work performance, sleep, and overall quality of life. If unhelpful thinking patterns are causing distress or interfering with daily functioning, therapy may help provide practical tools and emotional support. At Cognitive Behavioral Therapy, cognitive restructuring is often used to help clients better understand their thoughts, emotions, and behaviors in a safe and supportive environment. Final Thoughts Thoughts influence emotions, behaviors, and overall mental health. While everyone experiences negative thinking from time to time, recurring distorted thoughts can create unnecessary emotional suffering. Cognitive restructuring offers a practical framework for challenging those patterns and developing healthier, more balanced ways of thinking. Over time, even small shifts in perspective can lead to meaningful improvements in emotional well-being and resilience. Reach out to us here at SMC Tampa for more information and support.

Cognitive Restructuring: Changing Thought Patterns to Improve Mental Health

By Sandra I. Beekmann, MS, LCMHC-QS, NCC Negative thoughts can feel automatic. A stressful conversation, a missed deadline, or an unexpected setback may quickly trigger thoughts like “I’m failing,” “Nothing ever works out,” or “I can’t handle this.” Over time, these patterns can increase anxiety, depression, stress, and low self-esteem. Cognitive restructuring is a therapeutic technique that helps people recognize, challenge, and reframe unhelpful thoughts into more balanced and realistic...

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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...

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