20 Nov 2017

4 Ways to Resolve Conflict in Relationships

by | posted in: anger management therapy, Behavioral Therapy, Communication Skills, Conflict Resolution Skill, fighting fair, Uncategorized | 0

 

relationships

 

In all healthy relationships, platonic, familial, and romantic, communication is key. Effective communication can help you better understand those around you. As a result of effective communication, you successfully develop stronger, healthier, and more mature relationships. Even though conflict is a normal part of any relationship, it can also be an indicator that things aren’t working as well. Here are four ways to resolve disagreements in a healthy and mature manner.

 

1. Set Boundaries

Even during an argument or disagreement, everyone deserves to be treated with respect. Cursing, calling names, or ridicule is not okay during an argument. If this happens, it is totally acceptable to ask the person to stop. If they are not willing to speak with you in a respectable manner then explain that you don’t want to continue arguing with them at the moment and walk away.

 

2. Agree to Disagree

Sometimes with conflicts there’s no real agreement to come to other than that you both disagree with each other. If you find that you and your partner or friend are struggling to come to an agreement, just drop the subject all together. Focus on what really matters, which is never some petty argument.

 

3. Find the Root of the Issue

Arguements or conflicts can often be the result of some sort of underlying or unaddressed issue. This usually happens when one person feels like their needs in a relationship or friendship are not being met. If your partner is feeling upset about a particular housework chore, perhaps they feel as if they are bearing the entire burden of keeping the house. Usually a small conflict that escalates into a larger one is a result of another, much larger issue.

 

4. Find a Compromise

Compromising is a major part of conflict resolution. A compromise offers a solution to appease all parties involved in the conflict. While this may be the most important part of conflict resolution, it is also one of the hardest. Being able to find a middle ground that satisfies both people can quickly end an argument and preserve a relationship or friendship.

 

Even though conflict is normal, an argument should never turn into personal attacks against the other person. If you are finding that you are having trouble expressing yourself during arguments, counseling could be of help. Effective conflict resolution isn’t always something that’s innate. There are many ways to end an argument or conflict, however, none of those include verbal, physical or emotional abuse. Learn more about how we can help you or a loved one develop positive conflict resolution skills through counseling.

TALK TO US PRIVATELY

 

13 Nov 2017

5 Things You Can Do To Decrease Your Anger

by | posted in: Anger, anger management therapy, Behavioral Therapy, fighting fair, stress counseling, stress therapy | 0

 

Anger

 

Anger is an emotion that everyone experiences at different points throughout their life. Unfortunately, there are times when it can become excessive and even dangerous. If you regularly experience getting “worked up” or are constantly stewing over something, you may be allowing your anger to control you and your actions. Fortunately, there are a number of ways you can modulate your reactions to situations that can decrease your anger.

 

1. Acknowledge It

One of the first and best things you can do about your anger is acknowledge that you are angry. When anger arises, we often get the sudden urge to act, which we may later regret. Whenever you notice the physical manifestations of anger such as a flushed face, shallow breathing, or tense shoulders—take a breath and verbally acknowledge that you feel yourself getting angry. This can be a helpful tool in reacting differently when angry or frustrated.

 

2. Take 5

The longer that you are in a triggering situation, the more likely you are to act irrationally out of anger. By temporarily removing yourself from a situation, like going for a five-minute bathroom break, you can take the time to allow your emotions to return to their baselines. This will help you to become a more effective communicator and prevent you from lashing out verbally or physically out of anger.

 

3. Have a Laugh

They say laughter is the best medicine but did you know that humor can help to diffuse you when you are angry? Humor can help you have a more balanced perspective. Additionally, humor can also help you realize when you are being a bit unreasonable. However, don’t just try to “laugh off” your problems. Instead, use humor to face your anger more constructively. Remember, don’t use humor, like sarcasm, as a form of aggression when dealing with others.

 

4. Consider the Alternative

Sometimes when we are angry it seems impossible to view the situation or person from any other alternative perspective but our own. The angrier we become, the more rigid our thinking becomes. Loosen up your thought patterns to help reduce your level of anger and consider alternative viewpoints. Consider things like what’s really important? What type of outcome do you want? and what are some points of your opponent’s position that make perfect sense? While this may be difficult, this helps you from acting out because of it.

 

5. Empathize

It may be hard to empathize with a person or situation that makes you angry. First and foremost, your feelings are always valid. However, so are the other peoples’ feelings. Practicing empathy during frustrating situations can help you balance your emotions. Also, practicing empathy can help you understand where the other person is coming from.

 

Knowing When You Need Help…

Anger is a perfectly natural emotion that everyone, young and old, will experience throughout their lifetime. However, when anger starts to control your life that’s when it is a problem. Anger should not totally dictate your actions or interactions with others. If you are having trouble controlling it please contact one of our highly trained specialists to help you manage your anger.

23 Oct 2017

Cognitive Therapy for Depression

by | posted in: Behavioral Therapy, Cognitive Behavioral Therapy, Counseling, depression | 0

 

cognitive therapy

 

Most patients who are treated with depression respond positively to medication. However, there are a select few of individuals who do not respond to medication alone. There are also people who end up with residual symptoms from medications or who relapse frequently. Fortunately, CBT therapy, coupled with medication can help. Even those who do not take medication can benefit from CBT therapy.

 

What is CBT?

CBT, also known as Cognitive Behavioral Therapy is a type of “talk therapy.” It is a cognitive therapy treatment process that helps individuals correct false self-beliefs. These false self-beliefs can lead to depressed moods and negative behaviors. The purpose of this type of therapy is to help individuals replace false self-beliefs with new, more positive self-beliefs. The idea behind CBT is that a single thought can alter a mood, change in behavior, or spark a physical reaction. By replacing negative and false self-beliefs with positive ones, individuals can improve their mood, behaviors, and physically feel better.

 

How to Make the Most of CBT

In order to maximize each and every session, it’s important to have a solid understanding of why you want to be there. Start by making a list of issues that have been bothering you. These issues can range from family issues, relationship issues, career fears, anger, anxiety, or sleeping issues. Essentially, anything that you feel is bothering you. In your first few sessions don’t be afraid to do most of the talking. This is your time to get everything out so that you and your counselor can know how to move forward with a treatment plan.

 

How to Know if it’s Working

This is hard to pinpoint and can range dramatically between individuals. The best way to monitor your progress, along with your counselor, is to track your mood and thoughts from the beginning of therapy. This can help you track your progress in real time. Additionally, don’t be shy to ask your therapist our counselor how they feel like you are progressing. Finally, setting a list of goals that you wish to accomplish with the help of CBT can help as well. Reviewing the list of goals can help prove to yourself that you are in fact making progress.

 

What Type of Therapy is Best for Me?

The type of therapy that is best for you is the type of therapy that works! Only you can know if a therapy treatment is working or not. CBT therapy has been proven successful for many different individuals, though it isn’t for everyone. If you want to learn more about how CBT can work for you or which therapy treatment is right for you, call us today and make an appointment.

16 Oct 2017

5 Steps To Coping With Depression

by | posted in: Cognitive Behavioral Therapy, Counseling, depression, groups, individual therapy | 0

 

coping with depression

 

Dealing with depression can leave you drained, hopeless, and tired. There is no way to just “snap out of it”, which can make some days feel worse than others. Managing your depression is all about taking small steps to ensuring both your physical and mental health. It’s not a one and done type of treatment management. Here are five different ways to making managing your depression easier.

 

Stay in Touch

When a particularly tough depressive episode comes on, it can be easy to rationalize social isolation. However, withdrawing from friends and family can dramatically affect your mood. Socializing with friends and family gives you an opportunity to get out of your head. Also, friends and family can often be safe spaces for you to express how you’re feeling when you are feeling low.

 

Get Active

While this tip can be one of the more controversial ones, it is also one of the most beneficial ones. Easier said than done, getting active can help to lift your spirits and keep depression manageable. Exercise helps to release endorphins which boost your mood and make you feel good. Simple activities like walking, bike riding or yoga are all excellent ideas. Of course, you can always join a class which will help to ensure you actually go due to the accountability factor.

 

Avoid Drugs and Alcohol

It’s really quite tempting to come home after a tough day of “saving face” and drowning in a bottle of wine. However, alcohol is a depressant and will only worsen your mood. Additionally, drugs alter your brain’s chemistry and can make medication treatment much more complicated. After a rough day try going for a walk, taking a bath, or meeting with a friend for a green tea latte.

 

Stick to a Schedule

Depressive episodes can bring poor sleeping schedules, poor diet, and usually very little exercise routines. As hard as it may be, keeping a strict schedule can help you avoid from falling into a deep depressive episode. Things like waking up at the same time every day, eating at the same time, and going to sleep at the same time can save you from yourself. Don’t be ashamed to set alarms for things eating or drinking water as it can be easy to forget, especially during the busy workday.

 

Talk to a Therapist

Therapy can be a great way to get your thoughts and feelings out of your head. Therapy can help you adjust your life and schedule into ways that reduce stressors and boost confidence. Additionally, many people report that after seeking therapy they felt an improvement in their thinking and self-esteem. There are many different types of therapies out there, so it’s important to take your time and find the one that works best for you.

 

Some Final Thoughts…

If you have been experiencing depression or depressive episodes, it’s time to talk to someone who can help. While many of these tips are things you can do on your own, there are some things that just work better with the help of a professional. Needing additional help is no reason to feel down about yourself and many people find it beneficial to all aspects of their lives. If you or loved one are interested in speaking with someone, please call us today to make an appointment.

9 Oct 2017

Finding The Right Treatment For Depression

by | posted in: depression, groups, individual therapy | 0

depression

 

Depression isn’t a one size fits all illness, so that means there is no one size fits all treatment plan. What works for one person may not exactly work for you. The best and most effective way to treat depression is to become as informed about the illness as possible. Even the most severe cases of depression are treatable. If depression is stopping you from living the life you once loved, it’s time to speak with someone who can help. Learning about the different treatment options can help you and your doctor better decide which approach and treatment plan is right for you. Here’s how you can find the right treatment options that best fit your needs.

 

Learn as Much as You Can About your Depression

 

Depression can be caused by a multitude of factors. Just because it is considered a mental illness does not mean that physical ailments cannot play a role. Some underlying or undiagnosed medical condition could be are what is causing your depression. If this is the case, the physical ailment will be addressed first. The severity of your depression is also a factor and will determine how intensive treatment needs to be.

 

Individual Therapy vs. Group Therapy

 

Most people, when they hear the word “therapy“, they envision one-on-one sessions. However, there are a numerous amount of benefits that come with group therapy. Individual therapy can help you build a strong relationship with another person. This is beneficial for individuals who don’t feel comfortable sharing personal and private information with a group of “strangers.” But group therapy has its benefits as well. Hearing different viewpoints of others depression and their struggles can help you and the group build self-esteem together. Additionally, it’s possible to leave group therapy with new ideas, thought patterns, and tips on handling your depression. Some doctors may recommend a combination of group and individual depending on the person and circumstances.

 

It Does Take Time to Find the Right Treatment

 

The most important thing to remember and practice throughout your treatment process is patience. It may time some trial and error before finding the right treatment that works best. If you decide to pursue therapy, don’t be discouraged when it takes a few attempts to find a doctor you can really click with. The same goes for medicines. It may take a few different tries before you find the right medication combination that helps you the best.

 

Some Final Thoughts

 

Treating depression isn’t a one and done situation. Yes, you can take a pill and you might feel better rather quickly. Or you can choose to seek out therapy and feel better also pretty quickly. However, depression, like physical ailment or illness, isn’t cured overnight and does need to be managed. That’s why it’s so important to find the right treatment plan for you. The purpose of this plan is to be able to go back to it as many times as you need to. If you’re thinking about seeking treatment please call us today to set up an appointment to find out the plan that’s right for you.

29 Sep 2017

Depression Help From Family

by | posted in: Counseling, depression, groups, individual therapy | 0

 

depression

Helping a family member deal with depression can be difficult for everyone. It can make family members feel helpless and lost with even broaching the subject, let alone providing guidance or help. Often times, depression can signal or worsen the negative aspects and dynamics within a family. This can cause further emotional, mental, and physical turmoil and push family members farther away. We have created a short guide to help provide assistance in handling and managing a family member who is suffering from depression. Here’s how you can help.

 

Learn the Symptoms

Depression isn’t just a “bad mood”. You can’t just “snap out of it”. Therefore it’s important to remember that depression is a physical but treatable illness. Depression symptoms manifest differently in individuals, however, they often become so severe the adversly impact day-to-day activities, social life, and relationships. If you notice a family member who has lost interest in activities they once enjoyed, are sleeping frequently or not enough, or have trouble thinking it might be time to sit down and have an open, honest discussion with them.

 

Stop the Blame Game

It’s no one’s fault that someone is suffering from depression. Therefore, playing the blame game isn’t going to make a situation better. When blaming stops, recovery begins. Cultivating a “we’re all in this together” attitude can relieve a depressed person from that cold, isolating feeling that frequently comes with depression. Fostering this teamworks attitude helps confirm that you are also willing to do whatever it takes to help them feel better.

 

Set Realistic and Expectations

When starting treatment and adjusting to new medications, there can be some interesting changes happening in the daily routine. Ultimately, this can impact all members of the family. While it’s important to remember to give your loved one some leeway, it’s also crucial to not let them totally fall off. Setting a schedule or small expectations can help families and its members retain some sense of normalcy and purpose. Patience, understanding, and compassion are most important keys to remember here.

 

We Can Help

These tips help to recognize the importance of self-care for both the family member and the person dealing with depression. It’s important to remember that the health of all family members involved are interconnected. At times, their distress may become yours and vice versa. Fortunately, we have compassionate and knowledgable specialists who can assist struggling care givers and those dealing with depression get the help they need. Call us today to find out more information on assisting a family member who is suffering from depression. Nobody has to be alone in this journey.

21 Sep 2017

Dealing With Depression in New York

by | posted in: Cognitive Behavioral Therapy, depression, mindfulness, stress counseling | 0

 

Photo by Joshua Newton on Unsplash

 

It’s completely normal to feel sad or down from time to time. Whether it’s because of a life tragedy, a series of minor inconveniences that continue to pile up to form one massive inconvenience or just the seasons changing, depression affects lots of people. Often times people will experience depression in different ways. Living in a big city, it can be easy to feel alone even when surrounded by millions. However, you don’t have to feel alone while dealing with depression. Here are a few ways to manage your depression symptoms while living in New York.

 

Join a Group

Having a close and strong network of individuals can dramatically improve your mood and lift your emotions when you are feeling depressed. Whether you join an exercise group, a reading group, or an art class, having an outlet and a support group helps to relieve depression symptoms. It’s also a great way to make new friends and have a reason to leave the house.

 

Take in Nature

While this may be harder to do as the weather turns cold, getting outside is so important to your physical and mental health. Getting fresh air and natural light can help to boost your mood and keep your spirits high. Sometimes in the concrete jungle, a little bit of nature can go along way. Don’t let the changing weather stop you from exploring parks, trails, and nature reserves.

 

Keep a Schedule

Maybe you meet a friend for coffee every Sunday or have dinner with friends or family on Wednesdays. A lot of people joke about “Taco Tuesdays” as a tradition but maintaining a schedule can help keep you going even when you feel like you can’t. As hard as it may be to reach out to friends or families sometimes, keeping those weekly traditions will go along way for your mental health.

 

Avoid Drugs and Alcohol

Using drugs or alcohol in the hope of feeling better will only prove to make you feel worse. The shame spiral that comes after a binge is not worth the temporary and fleeting feeling you might get from using these substances. Drugs and alcohol can be isolating and the last thing you need to be doing is keeping yourself away from friends and family. Of course, taking time to yourself is always encouraged, however, too much time in social isolation will only worsen your symptoms.

 

Depression prevents you from feeling any sort of satisfaction from the activities and people you once loved. Don’t let depression keep you from enjoying life, call us today to make an appointment and meet with one of our highly trained specialists. Take back your life today.

14 Sep 2017

Depression Treatment

by | posted in: Counseling, depression, groups | 0

 

depression treatment

 

Treatment for depression and depression like symptoms are not as difficult as you might think. In fact, being treated for depression can feel easy with the right treatment plan. Through the use of talk therapy, medication, and certain lifestyle changes, depression can be managed appropriately. If you are looking for treatment for depression or have depression like symptoms but don’t know how to get help, here are a few ways to make seeking treatment a whole lot easier.

 

1. Talk to Your Doctor

Opening up about your depression or your symptoms can be one of the hardest things to do. It’s not always easy to admit how you’re feeling, especially for those who often feel like they have no “reason” to be depressed. Depression affects the lives of individuals of all ages, races, and socioeconomic groups. Talking with your general practitioner will help determine your next steps in not only getting better but feeling better as well.

 

2. Practice Patience

One of the more difficult concepts to grasp when handling and managing your depression is that it takes time. Of course, this is not to discourage any one. Only a reminder to those who are struggling with depression that the first doctor or the first medication may not work. That’s okay and that doesn’t mean treatment is a failure. Remembering to have patience with yourself, your doctors, and medications will help to keep your treatment on track.

 

3. Seek Out Support Groups

Support groups are a great way to interact with others who are struggling with the same issues as you. The main benefit of a support group is to help pull you out of the mindset that makes you feel alone in your symptoms. Support groups can be found online, in person, or there are even telephone lines that can be of assistance. Additionally, these support groups usually have resources to private counseling and therapy centers that specialize in the treatment of depression.

 

The road to recovery and happiness isn’t always a straight and narrow path. There will be times where it feels like you are moving backward or lots of twists and turns. However, this does not mean that treatment isn’t working or can’t work for you. There are a number of free, private, and scaled pricing services that can help you treat and manage your depression and its symptoms. You don’t have to struggle alone. If you want to speak with someone more about your depression, please call our offices and schedule an appointment with one of our highly trained specialists.

7 Sep 2017

When Seasonal Depression Makes You Sad

by | posted in: Cognitive Behavioral Therapy, Counseling, individual therapy, mindfulness | 0

depression

Summertime sadness? Winter blues? These aren’t just pop culture terms. Seasonal depression affects about 4 to 6% of the US population. As many as 20% of people begin to develop mild forms of SAD as the weather gets colder and the days get shorter. Even though you can’t control the weather, you can control how you react to it. Here are five ways to cope with seasonal depression.

 

1. Exercise

Many people know that exercise creates endorphins and endorphins make you happy. This natural release of happy chemicals helps to elevate your mood and keep you fit throughout those long winter months.

 

2. Get a Light Box

Light therapy boxes give off light that mimics sun shine, which ultimately helps to alleviate or recover from season affective disorder. The light emitted from this type of box is dramatically brighter than that of regular light bulbs. Additionally, the light emitted is provided in different wave lengths. Sitting in front of your light box for about 30 minutes a day can stimulate the body’s circadian rhythms and suppress the natural release of melatonin.

 

3. Talk with Your Doctor

Seasonal Affective Disorder is a form of depression, which means it is best treated with the help of a mental health professional. Therapy can help you work through the warped perception many people experience while experiencing seasonal affective disorder.

 

4. Get Outside

This one is difficult but also most necessary. Getting outside during the day when the sun is up will allow you to take advantage of the natural sunlight. Unfortunately, many people who experience SAD also live in areas where it gets cold during the winter. Our advice is to bundle up and get out there! You will feel significantly better and nothing beats fresh air.

 

5. Have Fun

No, seriously. Having fun is imperative to making it through the winter happy and healthy. Finding substitutes for the mood-enhancing activities you enjoy during the summer can help alleviate symptoms. Try a new fitness class, join an indoor sports league, or take up a new hobby. Whatever you decide to try, just make sure you are having fun.

 

Having seasonal affective disorder is extremely common and impacts individuals all over the US in varying degrees. While some people can maintain a relatively normal life, some are seriously impacted by the limited natural light and colder temperatures. If you start to feel those winter blues, make a phone call today to speak with one of our highly trained specialists.

31 Aug 2017

7 Symptoms Of Depression

by | posted in: Counseling, depression, Greenpoint Therapy, individual therapy, mindfulness, Williamsburg Therapy | 0

 

depression

Photo by Leonard von Bibra on Unsplash

 

The reality of depression is that many people don’t really know what depression looks like. The reason for this is because depression doesn’t look like any one symptom. Of course, there are some common symptoms, however, these manifest in different ways in every person. For this reason, depression can be difficult to identify and diagnose. Fortunately, if you know what to look out for, it’s easier to receive the help you or a loved one may need.

 

1. Lashing Out

When people think of depression they imagine someone becoming a prisoner of their bed. In actuality, many people who suffer from depression still lead active lives. In some cases, depression can emerge as severe anger and irritability. What many people don’t realize is that not only is irritability a symptom of depression, it is also an indicator of a more severe case.

 

2. Extreme Guilt

Suffering from depression, over time, can lead to pathological guilt. This guilty feeling can quickly become all consuming. Some common things one may feel guilty for are being depressed, being born, or seeing the past as all failures.

 

3. Perfectionism

Again, someone suffering is not a bed ridden zombie. For years, many studies have indicated the link between “being perfect” and depression. This is because someone who views perfectionism as the goal will only feel acceptable to their self and others when they are “perfect”. Of course, perfect does not exist.

 

4. Everything is Dull

A surprising side effect of depression that is most difficult to catch is how everything begins to go dull. It’s very subtle and only the person suffering could possibly notice. Life seems subdued with bright colors seeming dull and music seems empty. Essentially, the entire world goes gray.

5. Memory Loss

Memory impairment can be so severe in some patients with depression that it can seem almost like dementia. When the weight of the emotional pain becomes too much to bear, it begins to impact our short term memory.

 

6. Feeling Hopeless

We all struggle with life from time to time. Some days are easier than others, but people often feel like life is hopeless. Depression affects your outlook on life and can make it seem like it’s “too heavy” to carry on. This is an important symptom to watch for as it can lead to more serious or rash actions.

 

7. Romanticizing Death

Depression is closely connected with suicide. Those who suffer may frequently talk about death, joke about wanting to die, or may romanticize dying. They also might have a plan or have attempted suicide in the past. In any case, all romanticizing of death should be taken seriously.

 

Depression is a serious illness that can be treated with the help of a professional. It is nothing to be ashamed of or embarrassed about, as it affects men, women, and children of all ages and socio-economic backgrounds. If you feel like you, a friend or a loved one may be suffering from depression please call today to speak with one of our highly trained specialists.

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