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Here is a simple and quick technique that you can use to help ground yourself, slow down, or practice mindfulness. This exercise is...

Many therapists and clients are meeting each other online instead of in-person at the office. Today’s society is extremely tech savvy, which has been especially helpful in transitioning, and living, our lives online during this pandemic. If you have been seeing a therapist or plan to see one this year, you are likely to meet for you sessions via teleconference. The following are suggestions to help make your teletherapy sessions more comfortable and enjoyable: Wear comfy clot

Hi there! I'm so happy that you've made it to this page. I'm Samantha, an integrative and holistic mental health therapist for...

Trying to decide if your teen might benefit from counseling? I highlight the most common difficulties that adolescents need support for.

Tips for creating and preserving healthy boundaries.

Here’s another blog about the dreaded self-care. I’m talking about the deep breathing, muscle tensing, bath soaking, nutritious eating,...

How to set and preserve boundaries for the holiday season (and every season).

I’m sitting on the couch thinking about exercise. I’m thinking about doing it. I need to do it. I should do it. I don’t really want to do...

Exercise Exercise improves your mood. It is most effective if it is done regularly. Any exercise is better than none. Set attainable exercise goals. Relax Your Muscles Stretch Take a hot bath or shower Get a massage Get a good night’s sleep Eat Well and Drink Water Eating a well-balanced diet can help control your moods. Eat vegetables, fruits, whole grains and lean protein. Do not skips meals. Skipping meals can increase your stress. Drink plenty of water to stay hydrated

Have you been forgetting to take care of yourself? I mean really take care of yourself. The kind of self-care that you deserve after endless days at the office or running errand after errand. The kind of self-care that makes you feel so good that you actually experience a sense of relaxation. The self-care that you wish you had time for after baking those cookies for your daughters school function, running your son to his soccer practice, doing all of the laundry (loads of la

EVERYONE EXPERIENCES ANXIETY from time to time. It is normal for individuals to experience anxiety. Anxiety can be a healthy response to life stressors. You may experience anxiety when you are stressing over an upcoming test or feel nervous about giving a speech in front of the class. You may experience nerves when you are interviewing for a new job or worry when you are driving somewhere different. Anxiety can be experienced on many different levels. There are several benef