Discover Self-Care Hotspots in Flower Mound, Coppell, Grapevine, and Beyond

In today’s fast-paced world, carving out time for self-care is essential to maintaining a balanced and healthy lifestyle—both mentally and physically. Whether you’re juggling work commitments, family responsibilities, or personal goals, integrating moments of relaxation can do wonders for your well-being. Fortunately, Flower Mound, Coppell, Grapevine, and surrounding areas offer plenty of incredible spots where you can unwind, recharge, and refocus. Below, we’ve highlighted some of our favorite self-care hotspots—from spa services to wellness centers—that can complement any mental health journey.

Why Self-Care Matters

Self-care isn’t just about pampering yourself; it’s also about building resilience to life’s stressors. Engaging in regular self-care activities helps:

• Reduce anxiety and depression

• Improve concentration and productivity

• Boost overall mood and well-being

• Strengthen coping mechanisms for life transitions or challenges

When combined with professional therapy—whether individual or group counseling—self-care can significantly enhance your journey toward better mental health. If you’re in the Flower Mound, Coppell, Grapevine, Southlake, or Las Colinas areas and are curious about Aetna coverage or cash pay options, our counseling services are here to support you.

1. My Body Wellness

Website: mybodywellnesscenter.com

Location & Services

My Body Wellness offers a comprehensive range of holistic treatments that go beyond traditional massage and spa services. Their cutting-edge therapies include Normatec compression therapy, Cryotherapy, PEMF (Pulsed Electromagnetic Field) therapy, Kangen water services, infrared sauna, ozone sauna, ionic footbaths, and more. This broad spectrum of therapies aims to support whole-body healing, making My Body Wellness a top choice for those looking to alleviate stress, reduce inflammation, boost recovery, and enhance overall wellness.

Why We Love It

Holistic approaches like these can complement mental health work by addressing both physical tension and emotional stress. Whether you need a deep detox from the infrared sauna, quick recovery through Normatec or Cryotherapy, or a revitalizing session with PEMF, My Body Wellness provides a calm environment to help you feel rejuvenated inside and out.

2. World Springs

Website: worldsprings.com/spa

Location & Services

World Springs takes a luxurious approach to self-care, offering spa treatments, massages, and wellness servicesdesigned to soothe both body and mind. From hot stone massages to refreshing facials, you’ll find a variety of packages catering to different relaxation needs.

Why We Love It

Sometimes, indulging in a spa day is about allowing yourself the space and time to reset. World Springs’ tranquil setting can help foster a sense of peace that supports your emotional well-being—perfect for those seeking a brief escape from daily stresses.

3. Perpetual Glow Skin Spa

Website: perpetualglowskinspa.com

Location & Services

If radiant skin and relaxation are on your to-do list, Perpetual Glow Skin Spa specializes in advanced skincare treatments, including customized facials, dermaplaning, and chemical peels. They focus on enhancing your natural glow while also promoting an inner sense of calm and confidence.

Why We Love It

Skincare can be an act of self-love. Taking a dedicated moment to nurture your skin can boost self-esteem, reduce stress, and serve as a meaningful ritual in your self-care routine.

4. Beloved Massage Services

Website: beloved2.net

Location & Services

Specializing in therapeutic massage with a personalized touch, Beloved Massage Services emphasizes creating a healing environment where you can feel supported and relaxed. Their testimonials highlight the relief clients have found from pain, tension, and stress.

Why We Love It

Massage therapy has been linked to numerous mental and physical health benefits, including better sleep, improved circulation, and reduced anxiety (Hilbert et al., 2003). It’s a wonderful complement to mental health counseling, helping release stress held in the body.

5. 9Round Kickboxing (Highland Village, TX)

Website: 9round.com

Location & Services

9Round is a specialized kickboxing fitness studio in Highland Village offering circuit-based, 30-minute workouts. Their sessions combine cardio, strength training, and elements of martial arts to deliver a high-energy experience.

Why We Love It

Kickboxing and other martial arts can provide significant mental health benefits—from boosting self-confidence to reducing stress (Zarate, 2017). Engaging in high-intensity activities can help clear the mind, release endorphins, and promote a sense of accomplishment. Plus, structured exercises can improve focus, making it a great choice for busy professionals or anyone needing a mood uplift.

Integrating Self-Care with Mental Health Support

While spas, wellness centers, and specialized therapies provide immediate relaxation and comfort, mental health counseling offers long-term strategies for coping with stress, anxiety, grief, and more. Combining self-care with professional support can significantly amplify the benefits of both.

• Aetna Coverage & Cash Pay: We work with Aetna and also offer cash pay options to make therapy accessible.

• Individual & Group Counseling: Whether you prefer one-on-one sessions or thrive in a community-based setting, our counseling services cater to diverse needs.

• Convenient Location: We serve Flower Mound, Coppell, Grapevine, Southlake, and Las Colinas, ensuring you can find the help you need close to home.

Tips for a Balanced Self-Care Routine

1. Schedule It: Treat self-care as a non-negotiable part of your weekly or monthly calendar.

2. Experiment: Explore different therapies—from infrared saunas to kickboxing—and find what resonates most with you.

3. Reflect: Keep a simple journal of how you feel before and after each self-care activity to track its impact on your mood and stress levels.

4. Pair with Therapy: Discuss your self-care routine with your therapist. They can offer guidance on effectively integrating these activities into your healing process.

Ready to Begin Your Self-Care Journey?

Self-care is more than a buzzword—it’s a powerful way to support your mental and physical health. If you’re in the Flower Mound, Coppell, Grapevine, Southlake, or Las Colinas areas, consider visiting these local gems for massage therapy, spa treatments, kickboxing, or wellness services that offer holistic healing and rejuvenation. And remember, if you’re looking to deepen your path toward overall well-being, our counseling services are here to support you every step of the way.

Contact us today to learn more about Aetna coverage, cash pay options, and how therapy can complement your self-care routine. Together, we can create a personalized plan that helps you thrive—mind, body, and spirit.

References

1. Hilbert, J. E., Sforzo, G. A., & Swensen, T. (2003). The effects of massage on delayed onset muscle soreness. British Journal of Sports Medicine, 37(1), 72–75.

2. Chang, P. Y., & Bushman, T. T. (2019). The effects of cryotherapy on muscle recovery: A meta-analysis. Journal of Sports Medicine and Physical Fitness, 59(2), 232–239.

3. Goodwin, T. J. (2003). Physiotherapy via pulsed electromagnetic fields: NASA technical memorandum. NASA.

4. Fattal, E. (2016). Infrared sauna for human health: A short review. Journal of Complementary and Integrative Medicine, 13(2), 81–85.

5. Zarate, M. (2017). The mental health benefits of martial arts-based interventions: A systematic review. Psychology of Sport and Exercise, 28, 118–129.

Beyond Burnout: Innovative Self-Care, Relationship-Building, and Group Support in DFW

Introduction to Burnout Support

Life’s daily pressures—work demands, family responsibilities, and personal goals—can leave us feeling worn down. Standard self-care tips like bubble baths and journaling may help, but some people crave more dynamic and science-backed approaches. Whether you live in Flower Mound, Southlake, Coppell, Grapevine, Irving, Las Colinas, or Carrollton, Texas, and you’re exploring ways to beat burnout or seek therapy, we invite you to discover innovative self-care methods, the power of interpersonal relationships, and the transformative benefits of group therapy.

Why Go “Beyond Burnout”?

Burnout can sneak up on anyone—professionals juggling intense workloads, caregivers supporting loved ones, or people coping with sudden life changes. The symptoms may look like:

• Exhaustion or feeling “zapped” by the end of the day.

• Reduced Motivation to engage in activities you once enjoyed.

• Strained Relationships, where patience runs thin, and conflicts escalate more easily.

But burnout isn’t inevitable. By combining dynamic self-care strategies, relationship-focused skills, and professional support, you can reclaim a sense of balance and purpose.

Outside-the-Box Self-Care Tools

1. Infrared Saunas

• Why It Helps: Infrared sauna therapy offers deep, gentle heat that may ease muscle tension and improve circulation. A pilot study suggests potential benefits for conditions like rheumatoid arthritis and ankylosing spondylitis (Oosterveld et al., 2009), highlighting its possible positive impact on overall well-being.

• What to Expect: Sessions typically last 20–45 minutes. Many people report improved relaxation, reduced stress, and better sleep quality (NIH, 2022).

2. PEMF (Pulsed Electromagnetic Field) Therapy

• NASA Roots: PEMF technology was researched by NASA to support astronaut health (Goodwin, 2003), focusing on bone density and cellular function in zero-gravity conditions.

• Local Wellness Trend: Today, you can find PEMF sessions at certain wellness centers. Users often report heightened relaxation, pain relief, and enhanced recovery after workouts.

3. Kickboxing & High-Intensity Interval Training (HIIT)

• Why It Works: These fast-paced workouts offer a potent stress release, especially for those who need movementand intensity to stay engaged. Plus, the endorphin rush often boosts mood and motivation.

4. Cryotherapy

• What It Is: Quick, super-cooled sessions (often a few minutes long) that expose your body to very low temperatures.

• Potential Benefits: Though research varies, many participants feel a sense of invigoration and stress relief, potentially improving mental clarity.

5. Ionic Foot Baths

• Why It Helps: While scientific consensus is mixed, some people find the ritual soothing and enjoy the novelty, making it easier to stick to a self-care routine.

The Importance of Interpersonal Relationships & Group Support

Why Relationships Matter

Burnout doesn’t happen in a vacuum. Healthy relationships—with partners, friends, colleagues, or fellow group therapy members—can provide emotional support, accountability, and understanding. Sharing daily stresses and triumphs fosters interpersonal effectiveness, meaning you learn to:

• Communicate Needs Clearly: Express your boundaries and requests in ways that others can respect.

• Resolve Conflicts: Approach disagreements constructively, keeping relationships intact.

• Build Mutual Support: Actively give and receive help, cultivating trust and empathy.

Group Therapy in the Metroplex

If you’re in Flower Mound, Southlake, Coppell, Grapevine, Irving, Las Colinas, or Carrollton, group therapy might be a valuable resource for tackling stress and enhancing relational skills. Group sessions allow you to:

• Practice Real-Time Skills: Rehearse communication, boundary-setting, and emotional expression.

• Learn from Peers: Hear how others cope with similar challenges, sparking fresh insights.

• Foster a Sense of Community: Realize you’re not alone in your struggles—an antidote to isolation and burnout.

Setting Boundaries & Finding Professional Guidance

1. Assess Your Environment
   Sometimes, no amount of self-care offsets a toxic work environment or overwhelming schedule. A therapist can help you evaluate whether certain roles, relationships, or responsibilities push you toward burnout.

2. Prioritize Self-Worth
   Recognizing your value helps you uphold boundaries and say “no” when demands exceed your capacity.

3. Seek Support
   Partnering with a licensed counselor or joining a group in the DFW area ensures you have both professional insights and peer support. This blend can help you manage stress more effectively, maintain healthier relationships, and explore creative self-care.

Ready to Build a Healthier, Happier Life?

Burnout doesn’t have to define you. By exploring innovative wellness methods—like infrared saunas, PEMF therapy, HIIT workouts, or cryotherapy—and investing in relationships, you can transform how you handle life’s pressures.

Our Services

Located in Flower Mound, we serve Southlake, Coppell, Grapevine, Irving, Las Colinas, Carrollton, and beyond with:

• Individual Counseling: Personalized strategies for stress reduction and boundary-setting.

• Group Therapy: Skills-based sessions to enhance interpersonal effectiveness and foster accountability.

• Family & Relationship Counseling: Guidance for couples or families to strengthen communication and unity.

References (APA Style)

• Goodwin, T. J. (2003). Physiotherapy via Pulsed Electromagnetic Fields: NASA Technical Memorandum. NASA.

• Maslach, C., Schaufeli, W. B., & Leiter, M. P. (2022). Job burnout and its impact on human service professionals. Journal of Occupational Health Psychology, 27(3), 320–335.

• National Institutes of Health [NIH]. (2022). Infrared Sauna: An Overview. https://www.nih.gov/ (Sample URL for demonstration)

• Oosterveld, F. G. J., Rasker, J. J., Floors, M., et al. (2009). Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis: A pilot study. Clinical Rheumatology, 28(1), 29–34.

• Schueller, S. M., & Parks, A. C. (2020). The science of self-help: Translating positive psychology research into increased individual happiness. The Journal of Positive Psychology, 15(5), 620–630.

• Smith, L., & Jex, S. (2019). Humor at work: A psychological perspective on employee well-being. The Journal of Applied Behavioral Science, 55(3), 341–357.

(Additional references from prior versions can be included as needed.)

Take the Next Step

If you’re ready to go beyond burnout and discover a healthier way of living—one that balances novel wellness methods, strong relationships, and professional therapy—we’re here to help. Contact us today to learn more about our services in Flower Mound, Southlake, Coppell, Grapevine, Irving, Las Colinas, and Carrollton, TX. Together, we’ll craft a plan that resonates with your personal needs, goals, and lifestyle.

The Value of Group Therapy in Flower Mound, Coppell, Grapevine, Southlake, and Las Colinas, TX

Author: Mikayla Jacob, LCSW-S, LISW, Founder and Director of Clinical Services at Sentient Path PLLC
Date: January 26, 2025

Group Therapy

Group therapy is a powerful tool for mental health support and personal growth. It offers something unique—a sense of community and shared healing—that often goes beyond what one-on-one sessions can provide. If you’re in Flower Mound, Coppell, Grapevine, Southlake, or Las Colinas, Texas, and you’re exploring therapy options—whether you use Aetna insurance or cash pay—this blog explains how group therapy could be a perfect fit for you.

Our Therapists’ Training & Competency

You might wonder: How do I know my therapist is prepared to lead a group? Rest assured, our clinicians are trained in group work methods that come directly from social work education and industry best practices (Toseland & Rivas, 2017). We share this not to overwhelm you with theory, but to assure you that your therapist is qualified and committedto using research-backed methods to support your healing.

What Is Group Therapy?

Group therapy involves a small number of people who share similar challenges or goals, led by a trained mental health professional. Members meet regularly to:

• Discuss Experiences: Openly talk about challenges, goals, or personal growth areas.

• Offer Support: Gain fresh perspectives and encouragement from peers who truly relate.

• Learn Coping Strategies: Practice new skills under the guidance of a professional.

Session Basics

• Group Size: Typically 6–10 members, fostering diversity while ensuring everyone can be heard (McRoberts et al., 1998).

• Safe Environment: Confidentiality is paramount, allowing open sharing without judgment (American Group Psychotherapy Association [AGPA], 2020).

Key Benefits of Group Therapy

1. A Sense of Community
   Mental health struggles—like anxiety, depression, grief, or relationship challenges—can feel isolating. Group therapy introduces you to people facing similar issues, creating an immediate sense of understanding and belonging (Yalom & Leszcz, 2005).

2. Shared Wisdom & Perspective
   Every member brings unique experiences and coping tactics. Hearing how others navigate similar obstacles may spark new ideas or moments of clarity you wouldn’t discover alone (Burlingame et al., 2003).

3. Real-Time Growth Opportunities
   Group sessions act like a practice ground for real life. You can experiment with new communication styles or ways of relating and receive immediate feedback from peers who are on a similar journey (Kivlighan & Miles, 2007).

4. Ongoing Accountability
   Setting goals is one thing; following through is another. In a group, each person becomes a “cheerleader” for the others. This mutual support fosters motivation and consistency as you work toward lasting change.

5. Cost-Effectiveness
   Compared to individual therapy, group sessions often come at a lower cost (Piper et al., 2007). It can also complement individual therapy, offering extra support between sessions.

How Therapists Ensure Quality & Ethical Practice

Our clinical team aligns with competency-based standards set by professional organizations (Council on Social Work Education [CSWE], 2022). We integrate:

• Tuckman’s Stages of Group Development (forming, storming, norming, performing, adjourning) to guide group progress (Tuckman, 1965).

• Yalom’s Therapeutic Factors, emphasizing universality (you’re not alone), hope, and group cohesion (Yalom & Leszcz, 2005).

This ensures an ethical, evidence-based environment that fosters genuine growth for all participants.

Who Benefits from Group Therapy?

Group therapy is versatile and can help with a variety of challenges:

• Grief & Loss: Sharing stories with others who’ve lost loved ones can reduce feelings of isolation.

• Anxiety & Depression: Seeing how peers manage symptoms can inspire new coping mechanisms.

• Relationship Concerns: Practice communication skills and learn healthier patterns in a safe space.

• Life Transitions: Whether it’s a new job, a big move, or divorce, group support offers guidance and reassurance.

Still unsure if group therapy suits your needs? A quick consultation can help you decide the best path forward.

Group Therapy at Our Practice

We’re proud to serve Flower Mound, Coppell, Grapevine, Southlake, and Las Colinas, TX, offering group therapy sessions tailored to diverse needs. Each group is:

• Respectful & Confidential: You can share openly without fear or judgment.

• Collaborative: Facilitators guide discussions, but peer support and active participation are highly encouraged.

• Financially Accessible: We accept Aetna and offer cash pay options.

In addition, we provide individual counseling and other mental health services to ensure a comprehensive approach to your well-being.

Practical Tips for Group Therapy Success

1. Attend Regularly: Consistency builds trust and rapport within the group.

2. Be Open & Honest: Sharing your true feelings can deepen connections and expedite progress.

3. Listen Actively: Provide empathy and constructive feedback to others; group therapy thrives on mutual support.

4. Apply What You Learn: The most significant changes happen when you practice new skills outside of sessions (Burlingame et al., 2003).

Ready to Begin Your Group Therapy Journey?

We believe group therapy can be a cornerstone of healing and personal growth. If you feel ready to explore this path:

• Contact Us to learn more about our group offerings, verify Aetna coverage, or discuss cash pay options.

• Let’s work together to help you feel heard, supported, and empowered in a safe, nurturing environment.

Remember: You don’t have to face life’s challenges alone. Group therapy provides a community of understandingand a transformative space to discover new insights, skills, and hope.

References

American Group Psychotherapy Association. (2020). Practice guidelines for group psychotherapy.
https://www.agpa.org/home/practice-resources/group-therapy-guidelines

Burlingame, G. M., Fuhriman, A., & Mosier, J. (2003). The differential effectiveness of group psychotherapy: A meta-analytic perspective. Group Dynamics: Theory, Research, and Practice, 7(1), 3–12.

Council on Social Work Education. (2022). Educational policy and accreditation standards for baccalaureate and master’s social work programs. https://www.cswe.org/accreditation/standards/2022-epas

Kivlighan, D. M., & Miles, J. R. (2007). Empirically supported group interventions and group counseling and psychotherapy. In S. D. Brown & R. W. Lent (Eds.), Handbook of counseling psychology (4th ed., pp. 763–779). John Wiley & Sons.

McRoberts, C., Burlingame, G. M., & Hoag, M. J. (1998). Comparative efficacy of individual and group psychotherapy: A meta-analytic perspective. Group Dynamics: Theory, Research, and Practice, 2(2), 101–117.

Piper, W. E., Ogrodniczuk, J. S., Joyce, A. S., & Weideman, R. (2007). Group psychotherapy for personality disorders: Evidence, mechanisms of change, and outcomes. American Psychological Association.

Toseland, R. W., & Rivas, R. F. (2017). An introduction to group work practice (8th ed.). Pearson.

Tuckman, B. W. (1965). Developmental sequence in small groups. Psychological Bulletin, 63(6), 384–399.

Yalom, I. D., & Leszcz, M. (2005). The theory and practice of group psychotherapy (5th ed.). Basic Books.

We hope this overview clarifies how group therapy can empower you on your wellness journey. Feel free to reach out to us with any questions, and take that next step toward a more connected and supported life.

Turning Loss into Legacy: How Family Struggles Shape Resilience

Finding Strength in Grief, Addiction, and Family

Introduction
Grief is a powerful teacher. Every loss carries with it a story of love, struggle, and legacy. For me, moments of grief have been moments of reckoning—times when I’m reminded of the strength it takes to endure and the quiet power of radical acceptance. Loss isn’t new to me, but each experience reshapes my perspective on family, identity, and growth. And behind many of these experiences, I’ve witnessed the complex interplay of addiction and recovery, forces that have both fractured and strengthened the roots of my Midwestern family heritage. These trials aren’t just chapters in my life story; they’ve become pieces of my “why”—why I push forward, why I strive, and why I refuse to let struggle define my future.

The Weight of Legacy
My family’s story is one of grit, determination, and a deep connection to the land and each other. On both sides, my parents were the first to attend college, leaving behind familiar routines and expectations. Their choices forged a new path that others didn’t always understand. Yet, it was this leap into the unknown that paved the way for opportunities I might never have had otherwise.

On both my mother and father’s side, the family’s Midwestern farming heritage is rich, but it’s also marked by loss and hardship. In these communities, traditions run deep, and every season of cultivation mirrors the cycles of life and death that we all experience. Within these cycles, I’ve witnessed how addiction can quietly weave itself into family narratives. I’ve seen how substance use can become a way to cope with the pressures of rural life, isolation, and unprocessed grief. In some cases, the legacy of addiction is a heavy one that families carry for generations, compounding the pain of loss and misunderstanding.

Addiction, Recovery, and the Complexity of Loss
Grief takes many forms, but when it’s tied to addiction, it’s often layered with a painful sense of “what if.” What if they had found help sooner? What if the community had understood the disease of addiction and not just the behaviors it produces? Too often, families face these questions alone.

But there’s another side: recovery. I’ve learned that recovery, even when it’s not complete or perfect, is a form of resilience. It’s a profound statement that no matter how deep the roots of addiction go, there is always a chance to break the cycle. Witnessing the struggle for recovery in my family has shown me the courage it takes to face one’s own demons. It’s a reminder that hardship doesn’t have to end in tragedy, and that the human spirit is capable of profound transformation.

These experiences have shaped my understanding of loss, pushing me to recognize the humanity in every story. Instead of allowing grief to paralyze me, it galvanizes me. Each loss—each complicated by substances, misunderstandings, and the weight of unspoken pain—pushes me to dig deeper into my own “why.” Why am I so determined to find purpose in these struggles? Because acknowledging hardship is also acknowledging the power that comes with it.

Grief as a Call to Action
For many people, grief can be paralyzing. For me, it’s a catalyst. Loss has a way of waking me up, pushing me to lean into purpose and pursue what matters most. It doesn’t make grief easier, but it gives it meaning. I’ve experienced the loss of family members who I loved deeply—each time, the ache of absence brings me closer to understanding just how important it is to honor their legacy by living with intention.

Radical acceptance has been my guide. It’s not passive acceptance or pretending everything is fine. It’s about seeing reality as it is—not as I wish it would be—and still finding a way forward. Loss reminds me that I have no control over what happens, but I do have control over how I respond. This perspective keeps me from getting stuck in the “why me” spiral. Instead, I ask myself, “What now?”

Isolation and the Pursuit of Belonging
Isolation has been a recurring theme in my life. The choice my parents made to carve out a new path for our family meant that I was often distant—physically and emotionally—from my larger family. I grew up feeling like a satellite orbiting around a world I wasn't fully part of. For years, that feeling hurt. It still does at times. But over time, I’ve come to see the value of this experience. Isolation gave me independence. It taught me how to navigate uncertainty on my own.

Still, there’s something sacred about family. Even when we are distant from each other, there’s an invisible thread that pulls us back toward one another. I think about the legacy of those who came before me—the struggles, the sacrifices, and the perseverance—and I feel connected to something much bigger than myself.

How We Carry the Stories Forward
When I think about what it means to honor those I’ve lost, I come back to this idea of legacy. I carry their stories with me, not just as memories but as guiding principles. Every loss becomes a quiet reminder to keep pushing forward. Every setback is a chance to practice radical acceptance and remember that while I can’t control everything, I can control how I show up.

My parents' journey, my family's Midwest roots, and the grief I’ve experienced have all taught me the same lesson: The way forward isn't always clear, but you walk it anyway. You honor the people who came before you by doing what they couldn't, wouldn’t, or didn’t have the chance to do.

Conclusion
Grief, like family, is complicated. It’s a reflection of love and loss at the same time. But if there’s one thing I’ve learned from the sacrifices of those before me, it’s that moving forward—even when it’s painful—is one of the greatest acts of love. It’s how we honor the legacy of those we’ve lost. By choosing to build, to grow, and to push forward, we’re not just surviving—we’re thriving in their memory.

Harnessing the Power of Dialectical Behavior Therapy (DBT) for Adults and Teens

As a certified DBT therapist with a background in inpatient work, I know that navigating the emotional rollercoaster of life can feel like riding a rollercoaster that never, ever stops. And let’s be honest—sometimes it feels like the safety bar might not be all the way down. But that’s where DBT comes in, a powerful, evidence-based toolkit designed to help people manage the twists and turns with a little more ease (and maybe a little less screaming).

What is Dialectical Behavior Therapy (DBT)?

Imagine if Yoda himself were a therapist—wise, practical, and ready to hand you the tools you need to find balance in the Force (or your emotions). That’s DBT. Developed by Dr. Marsha Linehan, DBT combines cognitive-behavioral techniques and mindfulness to create a framework that helps you regulate emotions, build better relationships, and, yes, channel your inner Jedi when life feels overwhelming.

But let’s be real—DBT isn’t just a "positive vibes" band-aid for your emotional wounds. It’s a comprehensive approach backed by research, focusing on mindfulness, distress tolerance, emotional regulation, and effective communication. It’s serious work for those seriously struggling, and the outcomes can be life-changing.

The Benefits of DBT: Evidence-Based Outcomes

Let’s talk facts, because while therapy is great for the soul, research is great for backing up why it works. DBT has been shown to:

• Improve Emotional Regulation: So you’re not always on that rollercoaster wondering if there’s a brake somewhere.

• Reduce Self-Harm and Suicidality: DBT significantly reduces these harmful behaviors, especially for those who feel like they’re on the edge. (P.S., if that’s you—there is help, and it’s okay to reach out.)

• Enhance Interpersonal Relationships: DBT teaches communication skills that help you navigate everything from “Can you please pass the salt?” to “I’m feeling really hurt and need to talk about it.”

• Decrease Anxiety and Depression Symptoms: Clients learn tools to manage stress, bringing them from “overwhelmed” to “okay, I got this” (or at least “I’m getting there”).

For a deep dive into the science behind DBT, check out some research studies and long-term benefits. Because when it comes to emotional wellness, it’s nice to know there’s more than just hope—there’s data.

My Approach to DBT: Tailored Tools for Adults and Teens

1. DBT for Adults: Expanding Skills with the Right Tools

For my adult clients, I use The Expanded Dialectical Behavior Therapy Skills Training Manual by Lane Pederson and Cortney Pederson. It’s kind of like a personalized training manual from Yoda—minus the cryptic advice and light sabers. This manual offers practical exercises designed for both individual and group therapy settings. We’re talking about real, actionable skills that adults can use to manage everything from anxiety to complex trauma.

Whether you're dealing with the stress of work, family, or that existential dread that creeps up at 3 AM (we’ve all been there), this manual has you covered. It’s all about finding balance and building resilience so that life feels a little less like surviving and more like thriving.

2. DBT for Teens: A Fun and Engaging Approach

Ah, teens. They’ve got the world at their feet—and sometimes it feels like the weight of it too. To engage them, I use The DBT Skills Workbook for Teens by Teen Thrive. This isn’t your average therapy manual; it’s interactive, fun, and designed to be relatable. Think of it as the “choose your own adventure” book of therapy.

Teens face a whirlwind of emotions (and hormones) as they navigate school, social media, and figuring out who they are. This workbook helps them learn to manage stress, understand emotions, and communicate effectively—all in a way that’s not, well, boring. It’s about giving them the skills to build confidence and resilience, making sure that they don’t just survive their teen years but truly thrive.

Why My Inpatient Experience Enhances My DBT Practice

Let’s get serious for a moment. I spent years working in inpatient settings, and that experience taught me a lot—like how to stay calm in the face of an emotional crisis (which, for the record, is a skill you can’t learn from a book). Seeing people at their most vulnerable gave me a profound understanding of the complexities clients face, from emotional dysregulation to the challenges of treatment-resistant conditions.

This experience allows me to connect deeply with clients in private practice because I’ve seen what it’s like when emotions feel impossible to manage. I know the intensity of that struggle, and that’s why I’m committed to helping clients develop proactive strategies that don’t just offer temporary relief but pave the way for sustainable, long-term wellness. It’s serious work, and it’s incredibly rewarding to witness the transformation that DBT can bring.

Why Choose My DBT Services?

• Certified Expertise: I’ve got the credentials and the experience to back it up.

• Contextual Insight: My inpatient background means I understand the tough stuff. I know how to navigate intense emotions and help you build a path toward stability.

• Engaging Tools for Every Age: Whether you’re an adult looking for ways to find balance or a teen figuring out how to deal with stress, I’ve got the right resources for you.

Contact Me for DBT Therapy

If you or someone you love feels overwhelmed by life’s challenges, know that you’re not alone. I’m here to help, and together, we can create a personalized plan that supports your journey to emotional resilience and wellness.

Frequently Asked Questions (FAQ)

Q: Is DBT effective for both adults and teens?
Research shows significant improvements in emotional regulation, communication skills, and overall mental health for individuals who participate in DBT programs.

Q: How is your DBT practice different from others?
I bring not only certification and specialized manuals but also years of experience from inpatient work. I understand the complexities that come with severe emotional dysregulation and am dedicated to providing a compassionate, effective approach.

Q: Can DBT help with anxiety and depression?
Yes, it can. DBT teaches you how to manage emotions, reduce distress, and build healthier coping mechanisms—because life’s tough, and we all need tools that work.

Ready to Begin Your DBT Journey?

Whether you're feeling overwhelmed, stuck, or just ready for change—let’s take the next step together. Contact me today, and let’s get started.!

Resource Links:

1. Translating evidence-based practices from community to corrections: An example of implementing DBT-CM by S. Sampl, Sara Wakai, and R. Trestman (2010).

2. Effects of DBT-based interventions on alexithymia: a systematic review by Bruno M. Salles et al. (2022).

3. Dialectical Behavior Therapy for Posttraumatic Stress Disorder (DBT-PTSD) Compared With Cognitive ProcessingTherapy (CPT) in Complex Presentations of PTSD in Women Survivors of Childhood Abuse: A RandomizedClinical Trial by M. Bohus et al. (2020).

4. The Dialectical Behavior Therapy Adherence Coding Scale (DBT ACS): Psychometric properties by M. Harned et al. (2021).

5. Effectiveness of adolescent identity treatment (AIT) versus DBT-A for the treatment of adolescent borderlinepersonality disorder by K. Schmeck et al. (2022).

6. Integrating Dialectical Behavior Therapy Skills into Social Work Practice by M. Bohus et al. (2020). This study explores how DBT skills can be effectively integrated into social work practices, focusing on evidence-based methods to support clients with emotional and behavioral challenges.

7. DBT Skills Training for Social Workers: A Practical Manual by K. Schmeck et al. (2022). This manual provides social workers with structured tools and exercises that can be applied in individual and group therapy settings, enhancing client engagement and treatment outcomes.

8. Evidence-Based Application of DBT in Social Work: Addressing Trauma and Emotional Dysregulation by Bruno M. Salles et al. (2022). This resource highlights the effectiveness of DBT in treating trauma-related symptoms and emotional dysregulation, particularly in community-based social work settings.

9. DBT Techniques for Social Workers: Enhancing Client Outcomes in Community Mental Health by M. Harned et al. (2021). The paper discusses how social workers can incorporate DBT techniques to improve client outcomes in community mental health programs, emphasizing skill-building and mindfulness approaches.

10. Using DBT in Social Work Practice with Adolescents by S. Weise et al. (2022). This study focuses on the application of DBT techniques in social work with adolescent clients, providing tools and interventions aimed at reducing self-harm and improving emotional resilience.

References

1. Sampl, S., Wakai, S., & Trestman, R. (2010). Translating evidence-based practices from community to corrections: An example of implementing DBT-CM.

2. Bohus, M., Kleindienst, N., Hahn, C., Müller-Engelmann, M., Ludäscher, P., Steil, R., Fydrich, T., Kuehner, C., Resick, P., Stiglmayr, C., Schmahl, C., & Priebe, K. (2020). Dialectical behavior therapy for posttraumatic stress disorder (DBT-PTSD) compared with cognitive processing therapy (CPT) in complex presentations of PTSD in women survivors of childhood abuse: A randomized clinical trial.

3. Bohus, M., et al. (2020). Integrating dialectical behavior therapy skills into social work practice. This study explores how DBT skills can be effectively integrated into social work practices, focusing on evidence-based methods to support clients with emotional and behavioral challenges.

4. Harned, M., Korslund, K., Schmidt, S. C., & Gallop, R. (2021). The dialectical behavior therapy adherence coding scale (DBT ACS): Psychometric properties.

5. Harned, M., et al. (2021). DBT techniques for social workers: Enhancing client outcomes in community mental health. The paper discusses how social workers can incorporate DBT techniques to improve client outcomes in community mental health programs, emphasizing skill-building and mindfulness approaches.

6. Salles, B. M., Maturana de Souza, W., Dos Santos, V. A., & Mograbi, D. (2022). Effects of DBT-based interventions on alexithymia: A systematic review.

7. Salles, B. M., et al. (2022). Evidence-based application of DBT in social work: Addressing trauma and emotional dysregulation. This resource highlights the effectiveness of DBT in treating trauma-related symptoms and emotional dysregulation, particularly in community-based social work settings.

8. Schmeck, K., Weise, S., Schlüter-Müller, S., Birkhölzer, M., Fürer, L., Koenig, J., Krause, M., Lerch, S., Schenk, N., Valdés, N., Zimmermann, R., & Kaess, M. (2022). Effectiveness of adolescent identity treatment (AIT) versus DBT-A for the treatment of adolescent borderline personality disorder.

9. Schmeck, K., et al. (2022). DBT skills training for social workers: A practical manual. This manual provides social workers with structured tools and exercises that can be applied in individual and group therapy settings, enhancing client engagement and treatment outcomes.

10. Weise, S., et al. (2022). Using DBT in social work practice with adolescents. This study focuses on the application of DBT techniques in social work with adolescent clients, providing tools and interventions aimed at reducing self-harm and improving emotional resilience.

Book Review Part 1: The Anxious Generation: How the Great Rewiring of Childhood is Causing an Epidemic of Mental Illness by Jonathan Haidt

Edited August 20, 2024

I found myself browsing my Audible recommendations and realized I had skipped over this book. Excited to start my journey of reading and tracking new books and important data/research in my field, I decided to give it a listen. From the moment I started, I found it difficult to stop. Each break in my day became an opportunity to dive back into Haidt's insights, and the book quickly filled my thoughts.

Overview of the Premise

In The Anxious Generation, Jonathan Haidt explores the troubling rise of anxiety, depression, and other mental health challenges among today’s youth. Haidt, a respected social psychologist, delves into the ways technological and cultural shifts have fundamentally reshaped childhood, leading to what he describes as a "great rewiring" that is contributing to a widespread mental health crisis.

Key Themes and Insights

1. The Impact of Social Media

Haidt presents compelling evidence linking the rise of platforms like Instagram, TikTok, and Snapchat with an increase in anxiety and depression among teens. These platforms foster a culture of comparison and superficial connection, where children and teens are constantly exposed to idealized images of others’ lives. This exposure can lead to feelings of inadequacy, loneliness, and self-doubt, contributing to the growing mental health crisis.

2. The Critical Need for Outdoor Play

A key point in Haidt’s analysis is the importance of outdoor play in childhood development. He contrasts the benefits of a "play childhood" with the downsides of a "phone childhood." Outdoor play is not just recreational; it is a vital part of developing physical health, creativity, and problem-solving skills. It provides children with opportunities to engage in spontaneous, unstructured activities that foster resilience, independence, and social skills.

In a "play childhood," children learn to navigate the world around them, build relationships, and handle conflicts face-to-face, developing crucial interpersonal skills. In contrast, a "phone childhood" often isolates children, tethering them to screens where social interactions are filtered through digital platforms, limiting their ability to engage in real-world situations.

3. Navigating Spontaneous, Face-to-Face Interpersonal Conflicts

Haidt emphasizes the importance of children learning to handle spontaneous, face-to-face interpersonal conflicts. In outdoor play, children regularly encounter situations where they must negotiate, compromise, and resolve disagreements with peers. These experiences are essential for developing emotional intelligence, empathy, and conflict resolution skills.

In contrast, when children spend more time on their phones and less time interacting directly with others, they miss out on these vital learning experiences. Online interactions, often devoid of non-verbal cues and immediate feedback, can lead to misunderstandings and a reduced capacity for managing real-world conflicts.

4. The Safety of Outdoor Play vs. Navigating the Web

Haidt also challenges the common perception that keeping children indoors and online is safer than allowing them to play outside. He argues that the dangers of navigating the World Wide Web and social media—exposure to cyberbullying, predatory behavior, and harmful content—can be far more insidious and damaging than the relatively low risks associated with outdoor play.

Haidt advocates for a return to a more traditional childhood, where children walk to school, explore their neighborhoods, and engage in outdoor activities with friends. These experiences not only promote physical health but also teach children how to navigate their environment and develop a sense of autonomy and self-reliance.

Strengths and Critiques

Haidt’s book is a well-researched and thought-provoking exploration of the mental health crisis among today’s youth. His data and case studies provide a compelling argument that the rise in mental health issues is a systemic problem rooted in societal changes.

One area of improvement is in its accessibility for specific audiences, particularly those who would benefit most from its insights—teachers, educators, community leaders, and parents. Developing smaller, targeted reference guides with key recommendations tailored to these different stakeholders could make Haidt's insights more practical and easier to implement. These supplemental guides could provide Haidt’s concrete strategies for each group:

• Teachers and Educators: Incorporating more unstructured play and social interaction into the school day, recognizing and addressing signs of anxiety and depression, and fostering environments that support mental well-being.

• Communities: Creating safe spaces for children to engage in outdoor play, promoting community events that encourage face-to-face interaction, and supporting local initiatives aimed at reducing screen time.

• Parents: Establishing boundaries around technology use, encouraging outdoor activities, and fostering open communication about the emotional impacts of social media.

• Teens: Offering peer-led initiatives that raise awareness of the risks of social media, encouraging participation in outdoor activities, and providing resources for managing stress and anxiety.

By offering these targeted guides, the book's valuable insights could become more actionable and accessible to those who need them most.

(edited August 20, 2024)

The Importance of This Work for All Stakeholders

The Anxious Generation is not just an academic exploration but a vital resource for everyone involved in the upbringing and education of children. Parents, schools, communities, professionals who advise parents, and those who guide children and teen services must read and review this work. Haidt’s insights are crucial for understanding the profound impact of modern life on young minds and for developing strategies to mitigate these effects.

The importance of this book cannot be overstated. As we navigate a world increasingly dominated by digital interactions, it is imperative that we recognize the consequences for our children’s mental health and well-being. Haidt’s work provides a clear-eyed analysis of the challenges we face and offers a call to action for all stakeholders to create environments that support the healthy development of our children.

Conclusion

The Anxious Generation is a crucial read for anyone concerned with the well-being of today’s youth. Jonathan Haidt’s exploration of the "great rewiring of childhood" offers deep insights into the ways in which modern life is shaping the minds of the next generation. By emphasizing the need for outdoor play, face-to-face interaction, and a return to a more grounded, less screen-focused childhood, Haidt challenges us to reconsider how we are raising and educating our children. This book is not just a diagnosis of a problem but a call to action to reclaim the essential elements of childhood that foster healthy, resilient, and well-rounded individuals. It is a must-read for parents, educators, and all who play a role in guiding the next generation.

Expanding Horizons: Why I'm Bringing Mental Health Care to Ohio

I am excited to share that I am now a Licensed Independent Social Worker (LISW) in the state of Ohio!

Licensure is like the badge of honor in the clinical world, signifying a commitment to quality care and ensuring the safety of those seeking help. Here's why it's a big deal:

1. Ensuring Competency: Think of licensure as a stamp of approval that says, "Yes, this clinician knows their stuff." It means they've jumped through hoops, undergone rigorous training, and passed exams to prove they're equipped to handle the complexities of mental health care. By setting these standards, licensure builds trust between clients and clinicians, knowing they're in capable hands.

2. Upholding Ethical Standards: Just like a moral compass, licensure guides clinicians to navigate the delicate terrain of ethics. It ensures they operate with integrity, respect clients' confidentiality, and treat everyone with dignity and fairness. Ethical guidelines keep clinicians grounded, ensuring they prioritize clients' well-being above all else.

3. Promoting Accountability: Licensure holds clinicians accountable, like having a supervisor watching over your shoulder. If a clinician veers off course—engaging in misconduct or failing to meet standards—licensure boards step in to address the issue. This accountability ensures that clinicians stay on track, keeping clients safe from harm and maintaining the integrity of the profession.

4. Ensuring Client Safety: Licensure acts as a safety net, protecting clients from potential harm. It's like a quality control mechanism, ensuring that clinicians are qualified and competent to provide care. By verifying credentials and requiring ongoing education, licensure ensures that clinicians stay sharp and up-to-date, providing clients with the best possible care.

Now, let's talk about why I'm eyeing Ohio for my practice expansion. The data from the Health Policy Institute of Ohio paints a vivid picture of the mental health landscape in the state—a landscape that needs some serious TLC. With increasing rates of poor mental health days and depression, especially among young adults and those with lower incomes, Ohioans are in need of support now more than ever.

As someone deeply passionate about mental health, I can't ignore these statistics. They hit close to home, reminding me of loved ones who've faced similar struggles or the communities I've seen underserved. That's why I'm motivated to lend a hand in Ohio. It's not just about getting another license—it's about making a difference in people's lives, providing them with the care and support they deserve.

Sure, there are challenges ahead, like disparities in access to care and navigating a new terrain. But that only fuels my determination. I'm committed to bridging those gaps, ensuring that no one falls through the cracks. By expanding my practice to Ohio and obtaining licensure there, I'm not just checking off a box—I'm stepping up to the plate, ready to make a positive impact in the lives of Ohioans facing mental health challenges.

Resources:
https://www.wkyc.com/article/news/health/mental-health/depression-ohio-higher-than-nation-poor-mental-health-increasing/95-e03fcd95-dcac-4ed6-8fa8-1491cc128eed

https://www.healthpolicyohio.org/our-work/publications/trends-in-mental-health-among-ohioans

https://www.healthpolicyohio.org/files/publications/datasnapshotsuicidefinal.pdf

https://docs.google.com/presentation/d/1T0bUGD22z_0LaswfPteDZyYwj6SseuurTMrKR_jvrbE/edit?usp=sharing

https://www.healthpolicyohio.org/our-work/facts-figures/mental-health-in-ohio

A Kitchen Chronicle: Finding Joy in the Ordinary - A Human Moment and the Battle Against Loneliness

Edited April 7, 2024

I just finished tidying up the kitchen, mainly tackling a mountain of dishes that had piled up. The chaos in here is partly due to my son experiencing his first concussion this week, adding to the disorder. But back to the kitchen—I managed to get the dishes sorted, which naturally led to cleaning the counters and then the sink. With a now sparkling clean sink, I decided to wash my veggies. That's when I noticed my coffee maker needed descaling. Taking care of these tasks is part of maintaining a happy and healthy home, and I'm glad I was able to address them.

There's something oddly satisfying about washing fruits and vegetables with a mixture of white vinegar and water. Ensuring they're clean and bug-free brings a sense of accomplishment and peace of mind. The end result is a collection of beautifully clean and fresh produce ready to be enjoyed.

In moments alone like these, I find joy in the small adventures of cleaning the kitchen, I'm reminded of the importance of self-care and taking pride in our surroundings. These activities contribute significantly to my overall sense of satisfaction and fulfillment.

It's interesting how I reference being alone. I know all too well the challenges of solitude, and at times, it can feel overwhelming. The experience of "loneliness" that can accompany solitude is something many of us can relate to. However, it's essential to recognize that being alone is temporary and doesn't define our worth or happiness. Even if we feel isolated, there are still opportunities for connection and engagement with the world around us.

“There are millions of people looking for connection. Could it be you? “

What I was trying to convey earlier is the universal nature of loneliness—it's something many of us experience, yet often feel alone in our struggles. The Surgeon General has warned about the health crisis our nation is facing due to loneliness, highlighting the importance of human connection and community.

Surgeon General, Vivek Murthy, wrote a book, "Together: The Healing Power of Human Connection in a Sometimes Lonely World," and issued this amazing nerdy read: Our Epidemic of Loneliness and Isolation 2023—The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community- don’t worry it has nerdy graphics too.

Engaging with others through community groups, social activities, and meaningful relationships is essential for our well-being. Go to the office, networking groups, or other places. Explore community groups, churches, mosques, synagogues, temples, yoga studios, gyms, sports games, theaters, seasonal events, concerts, and restaurants.

As you read this, consider the people around you. Be the one who reaches out, be the connection someone needs. Together, we can combat loneliness and create a more connected and supportive society.