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10 things we learned about surviving anxiety

Tue, 19 May 2026 03:31:11 GMT

10 things we learned about surviving anxiety – CNN.com.

Many surveys list anxiety as being the #1 problem that people face.

Can we help you get back in control? Please give us a call.

10 things we learned about surviving anxiety

Tue, 19 May 2026 03:30:37 GMT

10 things we learned about surviving anxiety - CNN.com.

Many surveys list anxiety as being the #1 problem that people face.

Can we help you get back in control? Please give us a call.

Telltale Signs It's Time to Treat Your Anxiety

Tue, 19 May 2026 03:29:09 GMT

Telltale Signs It's Time to Treat Your Anxiety | World of Psychology.

I often meet people who tell me that they've been dealing with intrusive levels of worry, tension, or distress for years. People who have been organizing their lives around the avoidance of people, places or situations for as long as they can remember.

This isn't how life was supposed to be, I think. Follow the link, and see if you agree that it's time to turn the table on anxiety

Helping the Passive-Aggressive Executive

Tue, 19 May 2026 03:27:54 GMT

Helping the Passive-Aggressive Executive - Manfred F. R. Kets de Vries - Harvard Business Review.

I'm impressed how often the HBR publishes thoughtful articles about the psychological side of business and human interaction.

Do you sometimes dodge assignments, backpedal on promises, but never really express your anger? Maybe it's time to take a look at your personal style and how it impacts on your team participation.

Mental health on the go: Reducing anxiety with smartphone app

Tue, 19 May 2026 03:26:49 GMT

Mental health on the go: Reducing anxiety with smartphone app - ScienceDaily.

Summary:

Playing a science-based mobile gaming app for 25 minutes can reduce anxiety in stressed individuals, according to research. The study suggests that 'gamifying' a scientifically-supported intervention could offer measurable mental health and behavioral benefits for people with relatively high levels of anxiety. [from Science Daily's site]

The link above will take you to the full article. Check it out if you wish!

Really - has it come to this?

Most everyone who uses a smartphone typically comes to love it - the versatility & portability are hard to beat. But, do we have to use our phones for everything? I suppose I get it - another tool for people to consider. Maybe something to tide a person over - until other solutions can be found. And, yes, I agree that there are those among us who won't put down their phones, won't come for therapy - and so this sort of thing may represent a viable option.

But, what might a user overlook?

Put the phone down - and step back

What else could we do? What occurs to me:

Do nothing, or close to it. Mindfulness meditation, self-hypnosis, prayer, daydreaming - none of these things require an app or device. Stretching - yoga poses that elucidate calming states. No phone here, either! Put your device in airplane mode for a while. Your messages and notifications will load later, and you will stay a bit more focused. Take a walk. Maybe bring the dog. Make plans with a friend Read a book or magazine Discover new music - or dig out an older playlist that soothes you. Schedule and attend a professional therapeutic massage Pump up your tires, adjust your seat, and pedal on a local bike trail. Bring your water bottle. Take a short nap. Careful - not too long or you'll interfere with your regular sleep routine.

Once I get going making lists, I can get on a roll - but, at some point, I want you to take the list and make a choice or two. Then make a place for it in your day. See if it makes a difference.

What works for you?

See something on the list that appeals to you? Have something that works for you in dealing with stress or anxiety? Share your thoughts in the comments section below.

Enjoy the Day

Tue, 19 May 2026 03:26:03 GMT

This is the time that you have-this very moment. Breathe, relax, and notice the many gifts that surround you right now. There is beauty all around. Let's begin a brief meditation to enhance relaxation and a feeling of well-being.

The Relaxation Posture

Sit in a comfortable position with your legs uncrossed and your hands resting palms up on your lap. Take a moment to notice your spine. Is it straight? Let your head rest against the back of your chair if you can. Drop your shoulders. Breathing Now let your belly expand as you inhale. Fill you lungs. Hold for a few counts. Exhale fully. Push out a little more at the end. Repeat four or five deep breaths. Then let your breathing become more natural, but continue to involve your belly. This gives your internal organs room as your lungs expand.

Meditation

Consider the gift of this very moment. You have this time for yourself. . . to focus on resting your mind, relaxing your body, being in this moment. Slow your thoughts. Only notice, without judging.Imagine that all tension begins to drain from the top of your head, down the back of your head and now your face. Notice that the muscles in your face relax. Your eyes soften. Allow yourself to retain a slight smile as you continue to let all the tension and stress drain and move downward from your shoulders, your chest and your back. Your arms now relax and become heavy. Continue to breath in relaxation and exhale all tension and stress. Drain away all the remaining tension from your torso, hips and legs. Give yourself several breaths to release any discomfort or stress from every cell in your body. Allow deep sensations of relaxation to fill you and to flow through your entire body.

Positive Affirmations

Know that you are important in this world. You deserve to feel at peace and to care for yourself. You are capable of love and kindness. There is goodness within you. Awakening Now gently begin to move your hands and legs. Stretch a bit to bring your awareness back to the room. Notice that you are now calmer and feeling refreshed. Be mindful of your own ability to care for yourself.

Namaste

Did you try the meditation? Please share your observations, in the comment section below.

What's your 'Catch 22'?

Tue, 19 May 2026 03:24:57 GMT

Catch 22 - revisited

I recently revisited the 1970 film Catch 22. I like older movies. They often offer more than today's films, I think. Complexity of plot, character development, great cinematography, and very little computer generated content. I had seen the film a long while ago - I think perhaps it was when I was an undergrad at Creighton University. That dates me, I guess!

If you find the links to 'external reviews', you might click over to read Roger Ebert's assessment. He was disappointed with the adaptation of the book. You have to love Ebert - tells it like he sees it. I wish he was still around to review more films. Perhaps that will be another blog post, on another day.

Inescapable

What is a 'catch 22′, you ask? Wikipedia has a nice explanation. Essentially, it represents rules that create a sealed system. You can't escape. In the film, pilots are flying dangerous bombing missions. You can ask to be evaluated to be grounded - but that just never works out. The inescapable environment, and the convoluted labyrinth constructed to maintain it is both laughable [at times] and tragic [all the time].

Limiting ideas

All this got me to thinking about the ideas that we carry around with us everyday - the ones that trap us from enjoying life and striving for the growth that we dream about. I suspect that most of us have a few. Perhaps it's part of our development - we get feedback from our family of origin, teachers, coaches, friends, co-workers, intimate partners - just to name a few. Maybe there's some value in taking a look at them, and deciding whether they are accurate or useful.

What's weighing you down? Any of these sound familiar?

I'm not enough I missed my chance I'm unlovable Everyone else has got it together I'll fail

Common Themes

The common theme of almost every self-limiting belief is that it:

Probably originates a long time ago Came from someone else Makes us miserable Gets in the way of taking action and seeing a better future

What is therapy for?

One might say that there is no one-size-fits-all definition of the purpose of psychotherapy. Okay, fine. But consider this: maybe it's all about examining the beliefs that we carry around with us - figuring out if those are helpful, or merely a source of pain, clarifying how we came to those ideas, and leaving them behind.

That's what Alan Arkin's character did. At the risk of spoiling the ending of a 40+ year old film, Arkin realizes that he must take action in order to escape the web he felt stuck to for so long. When he hears that another pilot successfully did so, he grabbed a life raft [nice metaphor!] and started paddling. All he needed was to know that one other fellow had done it.

WHAT WOULD HELP YOU TO START PADDLING?

Please share your thoughts on self-limiting beliefs and what helped you - in the comment section below.

Mindfulness. What is it, really?

Tue, 19 May 2026 03:23:53 GMT

A rewarding and fulfilling life

Being mindful is not easy to sustain, really, even for one minute. We have busy lives, running and running. Sometimes or often times, we are so busy running we are actually missing our lives! The great poet Thoreau said, "When we die, we are concerned we missed our lives." As we reflect back on our lives at any time, might it be rewarding to feel as if we did not, in fact, miss our lives during the precious time we we've been here thus far? Another way to put it - if we feel we have become human-doings instead of human-beings, Mindfulness may be a game-changer in our lives. If practiced on a regular basis, it can reduce the frequency, intensity, and duration of stress in your life as well as allow for a more rewarding and fulfilling life.

Mindfulness Is Awareness

In a word, Mindfulness is Awareness. According to Jon Kabat-Zinn, Professor Emeritus and founder of the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts in Boston, Mindfulness is about us noticing what things we hold in our awareness. It is not about thinking… or thinking about what we think about… or even thinking about what we think we think about. It is not about "doing" either. So how do we hold things in our awareness without thinking or doing? We allow ourselves to be present, noticing each moment as it is, without judgment. We all have the ability to hold ANYTHING in our awareness, such as thoughts, emotions, body sensations, relationships with other people, the color of the sky during sunrise or sunset, the sounds of the morning in our home, the temperature of the water we are drinking in any given moment, the feelings we are having in a busy rush hour traffic… you get the idea. Mindfulness involves paying attention, showing up, noticing what's happening around you in that moment, noticing what's happening inside, asking ourselves, "What are we noticing right now? And now? And now?" Jon Kabat-Zinn uses the phrase "dropping in on the body" in order to be mindful of our body sensations, feelings, emotions, thoughts, and more. He also calls mindfulness the process of "Awarenessing." We can practice our awarenessing at any time. http://youtu.be/EU7vKitN4Ro

Cultivating Mindfulness

Mindfulness is cultivated by practicing various forms of meditation or mental training. It can be performed in formal meditation sessions or during day-to-day activities such as washing dishes simply by being present in the moment while allowing oneself to experience it in its fullness. For example, while washing dishes, one can notice the smell of the dish detergent, the amount of lathering occurring with the soap, the temperature of the water, the different textures of the variety of dishes…and on and on (and now and now) until dish-washing is finished. And if more formal meditation practices are desired, one can certainly incorporate them into the daily routine as well. Many guided meditations are now available online via YouTube thanks to the very experienced teachers willing to share.

Beginning Practice

If you'd like to pursue a practice of meditation, you can begin by noticing your breathing. Does breathing really offer such great benefits, and if so, how? Donald Altman, a former Buddhist monk and now psychotherapist, has offered a very succinct explanation of how diaphragmatic breathing can be useful to your mind and body. First, it's important to check to see if you are a chest breather or a belly breather. Put one hand on your chest and one on your abdomen area, just under your rib cage. Breathe normally. If you find the hand over your chest moving most, you are most likely a chest breather. If you find both hands are moving, you are most likely a chest breather with some belly breathing occurring. If you find the hand under your rib cage moving most, you are most likely a belly breather.

Belly Breathing

Belly breathing is more formally called diaphragmatic breathing. Breathing into the bottom-most part of the lungs sets in motion a process that turns on the body's relaxation system.

Here's how it works:

"Breathing into the deepest part of the lungs, presses on the diaphragmatic wall, which in turn presses down on the abdominal cavity. This causes your belly to expand outward. It also pushes the abdomen out in the back or presses on the vagus nerve, a cranial nerve that runs in front of the spine. Pressure on the vagus nerve is what turns on the body's relaxation system. This lower's blood pressure, heart rate, and respiration. It also reduces lactate, a chemical in the blood that increases feelings of anxiety. It also releases serotonin, a neurotransmitter that helps improve mood. In other words, it drastically changes your body chemistry by turning down the stress response. Donald Altman likes to think of it as the air conditioning system for the body and the brain. When your emotional systems are over-heating, you can cool everything down with conscious breathing. By re-training your breath in this way, you are actually turning off the alert and alarm system of the body which gets activated when you breathe shallowly." - Donald Altman's CD: Keys to Healing, Relaxation, and Stress Reduction, Part 1 Positions that open the rib cage and stretch a group of muscles called the intercostals that hinge the ribs and actually help them open and make it easier to belly breathe: 1) Hands behind head - take breaths (normal breathing). 2) Hands behind back - take breaths (normal breathing). See what one minute of this breathing each day can do for you. And enjoy!

The Spirituality - Counseling Connection

Tue, 19 May 2026 03:23:04 GMT

Spirituality and Counseling: Is there a connection?

How can spirituality and counseling be related to each other? I believe that there is, indeed, a relationship, and an important one at that!

I am defining spirituality as that part of us which seeks a connection to a power bigger than ourselves. It is that part of us that asks, what exists beyond me, if anything? This question can lead to others, for example, what is most important in life? For what reason am I here? What does it take to have a successful life?

I am respectful of the many different definitions of a higher power. I believe that we are each on our own journey toward spirituality. For me, God is love, and I see expressions of that love everywhere. I was brought up in a church, so that is home to me. I know some find their expressions of a higher power in other houses of worship, nature, or even through meditation.

How does all this relate to counseling concerns?

Many folks come into counseling with problems that are related to childhood abuse or emotional neglect. These injuries can deeply scar us and make us question our self worth. We might long for love from people who can't give it to us. What can we do? A big part of the answer lies in finding love NOW in our lives. This means finding others who will love us back, as we love them. It really is the only answer to our loneliness; it is the only healing that works.

Those of us who are married know how challenging our relationships can be. All marriages have conflict and some of it is actually unresolvable! Unresolvable conflicts reflect personality differences or differences in basic beliefs, like how children should be raised. Marital love calls us to grow as people in our emotional maturity. No, I can't always have my way! If we are going to have a happy marriage, we must learn to make room for the other person's viewpoint.

Lots of folks come to counseling because they are depressed, anxious, or both. Depression sometimes has a message for us, letting us know that we are on the wrong life path and need a new direction. As folks search for that new direction, many ask, how can I contribute to the lives of others? Many times, when we find this, our own lives become richer. Again, love is a key, along with a commitment to something outside of ourselves.

An Anxious World

We live in a very anxious world, with so many things to worry about every day. Our lives are fast paced and we fill them with activities and things. How can we calm and relax ourselves? How can we find peace of mind? As we search for this peace, we may ask ourselves what really are the most important things in life?

Ultimately, it is our participation in loving relationships and knowing that we are making a contribution, whatever that is, to the welfare of others.

So, yes, there is a connection between spirituality and counseling issues. I would be happy to meet about your counseling concerns and to further discuss these perspectives with you.

Linda Schaefer, M.A.

Professional Counselor

Phones & Separation Anxiety

Tue, 19 May 2026 03:21:55 GMT

http://www.sciencedaily.com/releases/2015/01/150111195734.htm - link to original article

iPhone separation linked to physiological anxiety, poor cognitive performance

Must the phone always accompany us through the day?

From Science Daily:

Cell phone use has become a common part of life as mobile devices have become one of the most popular ways to communicate. Even so, very little research exists on the impact of cell phone usage and specifically what happens when people are separated from their phones. Now, research from the University of Missouri has found that cell phone separation can have serious psychological and physiological effects on iPhone users, including poor performance on cognitive tests. The researchers say these findings suggest that iPhone users should avoid parting with their phones during daily situations that involve a great deal of attention, such as taking tests, sitting in conferences or meetings, or completing important work assignments, as it could result in poorer cognitive performance on those tasks.

Let's talk - without the phone……

I love my smartphone. I don't have one of Apple's phones - but a pretty good Android. It pretty much does everything I want it to. It's a tool, a communication device, a kind of Swiss Army Knife kind of object that I've come to appreciate over time. I wouldn't want to go back to my flip-phone.

We, as a species, mastered fire about 70,000 years ago - as I recall hearing recently. We've only had these marvelous devices for 6 or 7 years. We await each new version with breathless anticipation. We stare at the screen to the degree that I've started to see articles online about orthopedic problems emerging from high use. We detach from social environments to check our Twitter feed or Facebook status updates. Look around the next restaurant you're in - and take note of how many people are seated with others, but interacting with their phones. Airports, grocery stores, art galleries - we don't want to miss anything, apparently.

People are carrying them into psychotherapy sessions, too. To show the therapist the nasty text from a problematic mate or family member. To catch the return call from the pediatrician [this one makes sense to me!] or risk waiting another 24 hours. To monitor emergencies back at the office. On and on.

But to what end?

To do more? Not miss out? Stay in the loop?

Trouble letting go of your continuous connection to everything? Think it through, and consider uninstalling a few apps - or turn off the notifications. Turn off the vibration feature on your phone - fewer prompts to check-check-check who-what-when-why.

Still anxious? Let's talk it over.

Romance on a Shoestring

Tue, 19 May 2026 03:20:30 GMT

Romance on a Shoestring

Valentines Day is upon us! Couples are often stretched in terms of time and money. People often tell us that at the end of the day, they are daunted by multiple responsibilities, deadlines, and a personal or family budget that is stretched to the limit.

Ideas for you!

Our therapists are a creative group! As we were wrapping up a recent meeting, we put our heads together and came up with some ideas for making a wonderfully romantic date without spending a lot of money.

New experiences

One category for keeping spice in your relationship is trying new things. Have you ever tried these ideas?

have a daytime date The Joslyn Art Museum is free on Saturday mornings. Stroll through the galleries that interest you, and strike up conversation about your favorite artworks. Take your time - no one says you have to see it all in one visit! Grab lunch or coffee - it's much less expensive and can be more intimate than dinner. You'll find plenty of ideas here for the Omaha area. Pick a new recipe and cook together after the kids are in bed. Wear nice clothes, and listen to music while your meal cooks. Dance in the kitchen. Set a beautiful table. Buy massage oil and give each other a neck and shoulder massage. Then light some candles and look at your old photo albums. Enjoy reminiscing about good times and each other. Go on a picnic, even in the car, and take photographs. Exploring an area you've never been to before. Treat your hometown like a tourist would treat it. Whenever possible, turn off the social media notifications that typically draw your attention away from one another - use this time just for one another.

Shift focus to each other

Instead of buying flowers and chocolates, go to the Botanical Gardens or a plant nursery and take in the smells and colors. Then go home and make your own chocolate covered strawberries. Or find the new restaurant or lounge and pretend to be meeting each other there for the first time. Take time to re-discover each other! think about your best times when you were dating. Find ways to recreate those special feelings and closeness.

Beauty can be found all around us

Nebraska has beautiful sunsets, even in February. Take a walk or a drive and find a spot to drink it all in. Remember, most men want to feel that they are important to their partners. Most women want to feel like a treasure to their partner. Find the way to focus on something you truly enjoy together and create that special environment for one another.

What have you tried? Please share in the comments section!

HOLIDAY TRADITIONS: IT'S NOT ALL ABOUT THE FOOD

Tue, 19 May 2026 03:17:31 GMT

Angst Over Food

It's not about the food!

With the holidays fast approaching, there's always angst over food. Whether you suffer a food allergy, an eating disorder, obesity, or are just trying to stay reasonably healthy, this is a difficult time of year. Lunch rooms get crowded with baked goods, every event seems to be focused on food, and families plan and prepare for feasts that result in food comas that sometimes end up in napping rather than enjoying one another's company.

Celebrations

To be honest, we all probably have a few favorite foods that only come out at holiday time and there's nothing wrong with enjoying that fully. But maybe it's time to take into account that there are lots of other ways to celebrate and new traditions that engage more than our taste buds. If you are interested in considering making some changes, I'd like to offer a few ideas with the recognition that there may be some resistance and change happens gradually for most of us.

First of all, the holiday itself need not be the central part of the celebration. In many large and busy families, there are just too many places to go on one day. Consider enjoying an activity other than a meal. Locally, there are numerous free or low cost events that allow families to enjoy music, lights, and spiritual aspects of the season. Consult the local newspaper and magazines that are full of ideas such as the lighting downtown starting on Thanksgiving evening, and concerts at the museums, churches and other venues. A walk at the Lauritzen Gardens or a nearby lake or park is a way to bring the family together for some exercise. Game nights, making crafts and setting up friendly competitions can become something everyone remembers fondly. Building gingerbread houses, having snowball fights, or caroling can be ways to get at least some of the family involved in a new tradition. Volunteering around the holidays is a special way to generate comradery. Donating to charity by weeding out toys and coats and unused items is another family project that sets the holidays in motion. Just looking at Christmas lights is a fun way to spend an evening.

Keep It Simple

In our family, we try to keep it simple. After years of excessive, exhausting, albeit elaborate Holiday dinners, we now opt for a more people-focused approach. For example, Christmas eve will be at one home with a light meal and gift exchange. Christmas morning will be an egg casserole and sweet rolls at another home to enjoy the children and their Santa presents. We'll end up at my house after a family traipse through the nearby trails, have soups and sandwiches, play games and tell stories and piece together a jigsaw puzzle. No one need be stressed out or bloated or secretly upset about over indulging. Don't get me wrong, there will be candy and baked goods. But this year, we decided to forego the heavy meal on top of all that.

A final thought . . .

whatever your holiday includes, pay attention to what you really want to set your focus on. Who needs you to listen? When did you last read a book to a child? Is there an elderly person who would appreciate your attention? Have you connected with your spouse, your children, parents? How does nature, movement or music play a role in your holiday plans? The options are endless. Just let your imagination go.

Like I said, your family may have some awesome, creative holiday traditions. Share!

Talking To Kids About Fear And Violence

Tue, 19 May 2026 03:15:20 GMT

Kids Get Worried

With everything that happens in the world, your kids will - potentially - get the idea that the world is a dangerous place. They will ask questions. So, you'll want to be ready to talk about it with them calmly.

"Parents can help children gain a sense of personal control by talking openly about violence and personal safety." Recent acts of violence in Colorado, Pennsylvania and Wisconsin schools have stunned the nation. Children, in particular, may experience anxiety, fear, and a sense of personal risk. They may also sense anxiety and tension in those around them - friends, family members, loved ones, caregivers and other adults who have a direct impact on the well-being of children.

Source: Talking To Kids About Fear And Violence | Mental Health America

How DBT Can Help You Get What You Want

Tue, 19 May 2026 03:14:56 GMT

In a world where communication is available at our fingertips in an instance true connection and communication appear to be lacking. We have social media, instant messaging, texting, screen shots, and all variety of digital screen-to-screen interactions. This can make face-to-face interaction feel more difficult or uncomfortable. Dialectical behavior therapy, also referred to as DBT, has a mnemonic device D-E-A-R M-A-N focusing on meeting an objective within a relationship. This skill was developed as a component of Interpersonal Effectiveness module to help remind people of the basic skills involved in asking for your needs to be met in a healthy manner. It is important in all of our relationships that we feel comfortable being capable of communicating our needs and expectations with others. Without open communication relationships can foster resentment, hurt feelings, and unmet needs. There is one caveat to asking others for what we want: even the most skilled communicators are not

Source: How DBT Can Help You Get What You Want | World of Psychology

Our Staff

Several staff members have extensive training and experience using DBT in their work - especially Kate Rist, MSW, LIMHP and Scarlett Shockley, RN-BC, MS, LPC, LIMHP.

Please contact us with your questions - 402-334-1122

How Smart People Handle Difficult People

Tue, 19 May 2026 03:13:15 GMT

Studies have long shown that stress can have a lasting, negative impact on the brain. Exposure to even a few days of stress compromises the effectiveness of neurons in the hippocampus - an important brain area responsible for reasoning and memory. Weeks of stress cause reversible damage to neuronal dendrites (the small "arms" that brain cells use to communicate with each other), and months of stress can permanently destroy neurons. Stress is a formidable threat to your success - when stress gets out of co

Source: How Smart People Handle Difficult People

Chances are that you've encountered challenges in your work relationships, or elsewhere. The research evidence suggests that it quickly can take a toll on us. Sound familiar? We can help. 402-334-1122

Device overload item - could it be happening to you?

Tue, 19 May 2026 03:12:56 GMT

When the average American looks at his or her smartphone between 90 and 165 times per day, this average American is doing much more than practicing highly questionable personal hygiene.A spate of recent studies suggests that people constantly looking at their smartphones - or, even scarier, simply sitting near their smartphones - have lower rates of the following things: cognition, problem solving, creativity, attention span, sound sleep, affinity, trust and empathy. Basically, we are making ourselves demonstrably dumber and less happy.

Source: Hansen: We are slaves to our smartphones. We are the Facebook Zombie Army. We are the Walking and Tweeting Dead | Matthew Hansen | omaha.com

from Pam Feldman, LIMHP

Is cell phone addiction really a "thing"? If everybody's doing it, how can it be so bad?

Matthew Hansen's article in a recent edition of the Omaha World-Herald, is a great example of how our children are becoming affected.

A recent issue of the Family Therapy Networker challenges therapists to address the effects of being constantly connected to cell phones, addicted to gaming, laptops, tablets and watches. Are we losing ourselves without recognizing it?

Next time you're on your device, ask Siri how cell phones use is affecting children, marriages and other relationships. She'll plug you in.

Service Animals

Tue, 19 May 2026 03:12:24 GMT

Service Animal documentation

We frequently get asked to provide a letter for someone wanting to travel with an animal - or to have clearance to bring an animal into group housing, such as an apartment complex, dormitory or care facility. Here are some things to keep in mind.

Summary by:

Scarlett Shockley, LPC, LIMHP

Do you have an Emotional Support animal or a Service Animal? It's important to know the difference! I reviewed an online post from Kimberly Duff LPC, CRC, and I've distilled out the main points for you.

Service Animals

A service animal is an animal that has received special training to help a person with a physical, sensory, cognitive or psychiatric disability.

These animals are protected by Title II and Title III of the ADA.

The work of the service animal must be directly related to the person's disability and certification and documentation of this specialized training is required for purposes of the ADA.

A letter from a doctor or other professional does not make the animal a verified service animal. Examples of service animals include guide dogs, animals that assist persons with a hearing impairment, and animals that provide a signal of an impending seizure to persons with epilepsy.

Service animals are specially trained to help a person with a disability and are protected by the ADA.

Emotional Support / Comfort Animals

An emotional support animal, sometimes known as a comfort animal, may help provide support to an individual by helping mitigate symptoms of depression, relieving loneliness, and / or providing companionship.

Because emotional support animals are not trained to provide a service to a person with a disability, these animals are not covered by Title II and Title III of the ADA.

Emotional support animals do not have specialized training and these animals are not protected by the ADA.

When it comes to living and traveling with service animals, it is clear that the ADA protects the owners' rights. However, a comfort animal can be more challenging, if allowed at all. Comfort animals are not protected by the ADA and should not be allowed in public places unless the establishment permits pets or other animals. If you have a comfort animal, and are wanting to travel or move into a residence that allows comfort animals, you may need documentation from a health care professional supporting the need for your animal. Ask the travel venue or the residence administrator if they have a form for you to fill out. If they do not, then speak to your healthcare provider about a letter of verification that includes:

The professional's license, state or jurisdiction of the license The date(s) of the license The individual's clinical diagnosis A statement that the individual is under the care of this professional That the animal is necessary for the individual's functioning & treatment plan

Teen Marijuana Use

Tue, 19 May 2026 03:10:43 GMT

One of our staff members, Todd Kerr, LIMHP, recently reviewed this YouTube video. He thinks you'll find the information timely and presented coherently. If you have a teen in your home, having the latest research information will be useful.

Questions - or want to schedule a time to consult with Todd?

Please give us a call 402-3344-1122

25th Anniversary! - How we got started in 1993

Tue, 19 May 2026 03:09:44 GMT

How we got started

Associated Counseling Professionals opened its doors for business on August 2nd, 1993, but the story goes back to earlier roots in the mid-1980s. By the way, on August the first, we were still hanging pictures and sharpening pencils. Everyone worked hard right up to our opening - and the construction crew remained onsite for some additional days. Our first clients undoubtedly brushed up against uncured paint and stepped over boxes that had not yet been unpacked.

Remember your first flip-phone?

The 1980s

You remember the 80s, don't you? Computers were just starting to be a thing in our homes, mobile phones where luxuries and awkward. We all still watched TV on a television, maybe using a cable box. We drove larger cars that burned copious amounts of fuel. When people went to work, they dressed up. Cargo pants and flip-flops and taking your dog to work just because it felt like it could be fun had not yet come on to the scene.

Most therapists back in the 80s worked in hospitals, large agencies, or university affiliated clinics. It was a bit uncommon to move into private practice, given that most of us were not trained in the world of business, even though we spent long hours over many many years sharpening our clinical skills. Among the best private practice groups in Omaha in the 1980s was a group known as the Hudson Center for Brief Therapy. It had been originally started by a pastoral counselor, Lofton Hudson, Ph.D. It was later led by his daughter, Dr. Patricia Hudson.

Patricia Hudson, PhD, was a clinical psychologist and an AAMFT clinical supervisor. She was one of the earliest people that I know of who embraced the study of marriage and family therapy in Nebraska - and did a lot of training and clinical supervision back in that era. I [Terry Moore] was the Administrative Director for a while, too.

Everyone involved in the formation of Associated Counseling Professionals in 1993 had originally been affiliated with the Hudson Center. In early 1993, Dr Hudson began reconfiguring the business model under which her Center operated, and it opened up the active thinking amongst many of us to consider starting our own practice. It was a tough decision, but once there was a core group of us that wanted to venture out into the business environment of opening our own practice, several elements begin to fall into place. Each of the first group of owners of Associated Counseling Professionals brought an element of expertise or energy to the enterprise. Practice management systems, marketing, interior design, setting up an office - we needed it all!

It was a bit challenging!

Over the course of several weeks in mid 1993, we located suitable office space, sketched out remodeling plans, bought furniture, and all the other things that a state-of-the-art office needed in '93. Given the environment of leaving one practice for another of one's own design, the carpenters and painters we're still working when the first clients were checking in at the new clinic. We were located at 128th and Augusta Avenue just adjacent to a 9-hole golf course, which gave us a nice pastoral setting. And a sloping parking lot that proved to be quite icy and slippery in the winter. And the opportunity for a few of us to have golf balls leave little dimples in the hoods of our cars. But, hey, this is the environment we went for!

Today, PCs and phones are relatively easy to use. That wasn't always the case!

The original formation group for ACP was: Sue Williamson, Janell Weeks, Julie Jurich, Linda Schaefer, Terry Moore, Sandy Kutler, and Karen Stacy. We were very fortunate in being able to offer employment to some of the support staff that have been at the Hudson Center, as these administrative people knew our habits and preferences and understood the territory of private practice mental health. Both Bridget Weide and Tracy Polito were instrumental in getting us started.

We also had a licensed psychologist come along with us from the Hudson Center. Dr. David Carver, a psychologist who had been working predominantly at the University of Nebraska Medical Center in the Student Counseling Center there, agreed to come along and be our clinical supervisor. This was back in the days before independent licensure for mental health practitioners, so this was essential for our practice.

Looking back, I'm able to see with some clarity now as to why we were successful from the get-go:

Each clinician was excellent and well prepared to provide Professional Services to his and her clients. Each owner was able to bring an element of personal expertise, whether it be working with a specialized population of people or, or expertise in an area of business such as contract negotiation, computer configuration, or carpet cleaning. We had to know it all! Our support staff was terrific, as well, in helping us set up the day-to-day business practices that allowed us to keep our focus on the clinical work that attracted us into the field in the first place. We continued to receive referrals from Physicians, school counselors, other therapists, and former clients. Without everyone's support, we wouldn't have had clients. No clients, you get no fees. And we would have closed about as quickly as we had opened.

Expansion

We continued to work in that original space at 128th and Augusta for 15 years. Over the time, both administrative and clinical staff changed a bit here and there. Janelle Weeks got married and moved to another city. Sandy Kutler divides her time between summer living and winter living cities and has a smaller practice elsewhere in Omaha. Karen Stacy consolidated her practice at Therapy Resource Associates. Dave Carver, as well, consolidated his practice to his work with students and teaching for Nebraska Medicine. Bridget Weide completed her college degree and started her own public relations, marketing and promotional company known as Image Building Communications. Additionally, over the years, we've had the privilege of having worked with at least a dozen terrific people from every age cohort helping us run our front office. Some stayed for a few months and others have stayed for a couple decades.

Our original location - below this pediatric practice. We were below street level - but people found us!

Each time one of our original owners has left the practice, another outstanding clinician has taken his or her place as a co-owner.

Rita's husband, Dan, helped us set up our PC network in early 2009 - at our newer location.

This would be a good time to honor Rita Eisma, our office manager, for having served Associated Counseling Professional for 20 years. She has assembled a good process for our office and a terrific staff to augment what she does. Mary Palik has added 17 years to our efforts, and Lexi Trantum has been with us now for about a year. Each member of our support staff handles hundreds of little details for the counseling staff and our clients every week. They're awesome!

Before the end of our tenure on Augusta Avenue, we began to add independent contractors and Psychiatry consultations to our staff. When we moved to our current location, at Genesis Health Club [formerly the Prairie Life Fitness Center] building, just North of 132nd and West Center Road, our expanded space availability enabled us to add several independent contractors to our clinical staff. We now have three part-time nurse practitioners, along with 5 licensed mental health practitioners. This allows us to provide more comprehensive care to a wider range of people across all age ranges.

We appreciate everyone's support: our support staff, the clinical staff, the people in the community who pass along our practice information or individual therapist's names to friends, family, neighbors and coworkers. We're grateful to each and every one of you!

Terry Moore, MSW

How To Start Therapy

Tue, 19 May 2026 02:44:40 GMT

From Lifekit - a podcast from NPR

Feeling anxious? Overwhelmed? Unhappy? Not sure what you're feeling at all? These might be signs that your "check engine" light is on and seeing a therapist could help.

If the mere thought of trying to find help seems overwhelming, you're not alone. Plenty of people put off seeking treatment or try to ignore symptoms because mental health is often easier to brush off as not urgent.

After the podcast, you might have additional questions. Great - please contact us!

Workplace Bullying

Tue, 19 May 2026 02:43:43 GMT

Have you ever been subjected to Workplace Bullying by a boss or co-worker and not sure what to do about it?

Or have you ever witnessed or been subjected to what appears to be ridicule, intimidation, humiliation, or blame?

These behaviors are not okay at home, nor are they okay in the workplace. The link below will take you to the full article on the Insead.com website. It identifies Workplace Bullying as a silent epidemic. You'll find out what it is and what you can do.

Here's the link to the full article.

After you've read it, do your best to put some of the ideas into motion. Need more help with this? Please call us!

Covid-19 response

Tue, 19 May 2026 02:42:11 GMT

Face-to-face [in office] visits - with telehealth options, too

We've begun to see some clients for face-to-face sessions. Local community spread statistics for Covid-19 have come down, and masking guidance from the CDC and the Douglas County Health Department has changed - offering us more flexibility. At present, many people have expressed a desire to continue telehealth services. Others prefer a return to in-office sessions. Each therapist is making adjustments over time.

Some staff continue to wear masks around the office, and during sessions. Your therapist may express a preference regarding masks for visitors to our offices. Others may consider it completely optional for you. We encourage you to express your thoughts and feelings with your therapist. This can be an important component of your care.

As always, talk this over with your therapist, so you can receive the services that are best for you.

Useful resources to explore:

Douglas County Health Department

The Washington Post - Free Access to Coronavirus Pages

Centers for Disease Control - Coronavirus Information

Our Facebook Page - where you'll find a regularly updated collection of news and posts about coping with the Covid-19 Pandemic

Online video and/or phone sessions are available. Call us at 402-334-1122 for scheduling. For medication refills, please contact your pharmacy.

All of our therapists are able to offer telephone or secure internet sessions. You may want to check with your insurance provider to see if they are covering telephone and/or telehealth sessions. Call your carrier for details.

Some insurance plans allow for phone and/or secure internet sessions, and will reimburse ACP. Call your carrier for clarification. As of June 2020, it's our understanding that secure video sessions are covered services with BCBS, UBH, Cigna, TriCare, and Medicare. Others may be added later. Also, some carriers have allowed phone sessions to be reimbursed, but some carriers are expecting all of us to switch over to video at some point. Call your carrier, or talk to your therapist.

Additional telehealth details here -> how-to and special consent forms.

Stress, Pandemics, and Resiliency

Tue, 19 May 2026 02:41:23 GMT

Resiliency

From Pam Feldman, LIMHP:

This article from the New York Times helps us to understand how resilience is important in how we deal with adversity. We face troubling times and it is more important than ever to look for ways to bolster our ability to stay on course and manage through crises. We have options of how we handle the many challenges that face us. I hope this article encourages you to find ways to stay positive.

From the NY Times:

"… the tools common to resilient people are optimism (that is also realistic), a moral compass, religious or spiritual beliefs, cognitive and emotional flexibility, and social connectedness. The most resilient among us are people who generally don't dwell on the negative, who look for opportunities that might exist even in the darkest times. During a quarantine, for example, a resilient person might decide it is a good time to start a meditation practice, take an online course or learn to play guitar."

Access the full article here

Year End Coping Ideas

Tue, 19 May 2026 02:39:06 GMT

Ready to turn the calendar to 2021?

Yes! We're ready for that, too!

However, the next several months are going to be challenging. Plans are being modified, travel has been curtailed, and we're all trying to avoid a covid-19 infection.

In the meantime, we're all trying to cope as best we can.

Sometimes, though, it's challenging to put together a coherent plan for self-care. Luckily, we've been scouring the Web - and thought we should pass a great article along to you.

While "stay well" has become the default sign off in the age of coronavirus, "it is really important to say 'stay sane', too", says Lucy Atcheson, the psychologist and author of Anxiety Attacks. As situations change faster than we can process, and we try to muddle through, here are some anxiety-busting coping strategies, whether you have one minute to spare or a yawning, self-isolating fortnight.

New Year - New Start

Tue, 19 May 2026 02:34:41 GMT

Amazing new opportunities that come from learning

By Pamela Feldman

We all are a work in progress, never more so than when we intend to make progress. Beginnings seem to always have an allure of freshness, even in 2021 when there's more continuation than new. Yet, we may be poised exactly where we need to be to make positive changes that we might not have thought we needed or have thought about at all a year ago.

Flexibility helped my shift to telehealth!

For me, this is a time to reflect on what has happened in the past year and how I am dealing with it. There are some amazing new opportunities that come from learning new things, such as telehealth. Though not seamless in the transition, there are many ways that telehealth, and technology in general, have expanded my knowledge and given me a new perspective.

Change comes from need and sometimes from desire. I personally embrace change, especially if I think I have some control. Sometimes I just need to think that I do. So, what change are you going to make? Could I make some suggestions?

Keep your body limber!

Journal. It's not an assignment and doesn't need any kind of consistency. Just sometimes, it's nice to write about thoughts, dreams, good and bad things. I like to record things that interest me, like a podcast that was meaningful, a poem I liked, or a song and artist that I want to hear again. Practice mindfulness. Take 10 to 20 minutes to meditate, relax with your breathing, listen to meditative music. Use an app or YouTube video. Stretch, tune in to your senses, smile. Learn something. There are virtual tours, master classes, free Coursera classes, and a plethora of ways to stimulate your thinking. Try something you've never done before. Reach out to someone you have neglected or someone who made a difference in your life, even if it was a long time ago. A phone call, a note or email may reestablish a connection that enhances your life. Give away more than you bring in to your home. If you are able, make someone else's life easier while reducing the heaviness of things in your own life. Sharing really is caring. Move your body. In whatever way you are able, keep your body moving and limber. Believe. Whatever you embrace spiritually, take some time to get or stay in touch with that powerful force that helps you feel you are not alone, that you are loved and are precious.

This list is entirely incomplete, so feel free to add to it. Take each day as it comes and do what you can with it. Things may not be all we wish them to be, but we can work to do the best we can with the day we have. I wish you peace in 2021.

New to college? Stressful, fun... and you don't have to go it alone!

Tue, 19 May 2026 02:34:14 GMT

New to College

Sure college is stressful, especially if you've moved to a new city, and are now surrounded by several hundred [or several thousand] complete strangers!

With the new freedoms of a college schedule, a campus to explore, and the quick pace of a college curriculum - getting overwhelmed or homesick could be easier than anyone anticipated.

NPR's podcast - LifeKit - to the rescue. Plenty of tips here, so check it out! Best tip I could have been given several decades ago: go talk to your professors!

Here's the link: College Checklist: Ace Your Freshman Year : NPR

Parting Thoughts

Tue, 19 May 2026 02:26:07 GMT

The People Who Helped at the Beginning of ACP

Some things are seemingly done in isolation, but even then, there's a support team. Michelangelo painted the Sistine Chapel, but someone built the scaffolding. Springsteen played the concert tours - but a team of people tuned all those guitars, strung those lights, and ran the sound board. It's been no different with ACP.

Each of the original owners of Associated Counseling Professionals brought a section of the mosaic. We pieced it together, then rearranged the bits of ceramic over the years. Janell Weeks was substantially responsible for locating our first office. Sue Williamson took charge of the interior design and remodeling project to transform a former pediatric medical office into something more workable for counseling. Sandy Kutler and Karen Stacey handled phone systems and other office fundamentals. Julie Jurich helped make sure that payroll and tax obligations were correct and on-time. Linda Schaefer was largely responsible for setting up a series of planning meetings in the Spring and Summer of 1993 and helped set up a budget for the enterprise. I became the IT department.

Tracy (standing) & Bridget - 1993

At the beginning, we had two dedicated support staffers, too. Tracy (Polito) Johnson and Bridget Wiede Brooks answered the phones, booked the appointments, brewed the coffee, and did the billing. There's no way we could have gotten up and running, and gotten billing setup properly without them. Over the years since that original crew, we've had many other helpers. Mary Palik and Rita Eisma each dedicated more than 20 years to ACP - providing us with steady continuity. Our clients loved 'em, and things got done - so we could focus on our clinical work.

The Middle Years

As happens inevitably, things change - and the staff did, too. Mary and Rita's daughters worked at the front desk as they were moving through high school and college - providing extra help for late afternoons and Saturdays. My mind bogs down as I try to conjure up the names of all the therapists who passed through our doors. Some stayed just a little while; others stayed and became owners of the business, too. Until very recently, we always shared the ownership among seven people. It's been challenging, and a therapist must step into a business state-of-mind to figure things out.

At least two of our former college student-admin staff entered graduate studies in Social Work and went on to become a part of our helping community. One is Rachel Rippon, MSW. She had done some missionary work in Africa through her church, and currently serves as a school counselor in Kenya, according to her profile on LinkedIn. The other is Jenna Schaecher, MSW, a Medical Social Worker at Children's Hospital and Medical Center in Omaha.

Ownership changes eventually began to take place, as well, bringing renewed energy and vision to our group. Karen Stacey, when we opened, split her time between our office and another practice group. She soon consolidated her practice to Therapy Resource Associates. That change opened up an office, and we invited Glen Fineman to join us. Janell Weeks moved out of Omaha after a wedding, which ushered in Laura Lentz. In addition to her dedication to therapy with children and families, Laura demonstrated a keen interest in the business side of our practice - encouraging all of us to think and plan carefully for using our resources wisely. A few years later, Laura decided to establish her own practice group, Cornerstone Psych & Collaborative Care, in 2017. With Laura's transition came Kerry Matuszek's arrival. It was always clear to me that Kerry had a deep commitment to her clients and the healing journey they shared. Beyond her clinical work, Kerry encouraged planful, modulated and respectful dialogue amongst the ACP owners to maintain clarity of our mission. Additionally, she put considerable effort into the marketing of our practice - helping us look at all the media options available. We continue to use logo designs that she helped develop on ACP's behalf. Kerry practices now at Great Oaks Counseling, here in Omaha.

Life is what happens to you while you're making other plans

- John Lennon

The Prairie Life Center Move

We moved the office to the 132nd Street location of the Prairie Life Center in 2009. It took a great deal of planning and coordination - and gave us upgrades in just about every area. More room, more parking, more windows, and more to think about. The next 11 years seem like one big blur of clients, training, and community involvement. I was on the LMHP Board for 6 years and helped out with the Association for Private Practice Therapists. I'm not sure how it all happened. I guess a Go-Pro camera would have helped. But who'd want to watch all that footage?

Covid-19

Peanut

When we shut down in-person services in March of 2020, we all thought it was going to be for a few weeks, right? Then it turned out to be very different from what was originally predicted. It was tough on everyone - but I am distinctly proud of how our staff pulled together to be able to keep providing services to our clients. Most of our clients pivoted over to telehealth, and we made it work in spite of wobbly wi-fi connections, software crashes, and that whole trainwreck.

Many staffers worked from home. I came to the office everyday - and only saw Rita and Mary through the windows that front our admin office. Hours and hours in front of the camera. Kidney stone surgery! Early 2021 brought the vaccines - and we eventually eased the doors back open mid-year.

Coinciding with the Covid lockdowns, Linda Schaefer retired. About a year later, Julie Jurich did, too. I'd met both of them originally at the Hudson Center for Brief Therapy in the late 1980s. Linda had already worked successfully as a Speech Pathologist in Omaha and came to The Hudson Center as a graduate student. Dr. Hudson saw her promise and invited her to stay on as a staff therapist. Julie Jurich originally came to the center for some of the great seminars that Hudson Center had sponsored in that era. After getting to know her in that training environment, Julie was invited to join the staff there, too. It boggles my mind how all of these events brought a group of ambitious clinicians together. Sue Williamson retired, moving to the Sunshine State of Florida, turning her ownership over to Todd Kerr.

Five more people to mention - for now

My wife, Cathy, has hung in here with me - since 1978. There are no words to express the value of this kind of support and endurance and love - and how it enabled me to do the work I have. Onward we go!

Our current administrative staff - Jen and Heidi - have been superb in helping me navigate through the final months of clinical work at ACP. I'm grateful for their grit, persistence, and willingness to learn and take on so many vital functions for our practice. Flexible, adaptable, and fun to work with!

Lastly, I want to thank the other co-owners at ACP that have been helpful and supportive to me as I've been winding down here. Glen Fineman is as dependable as a fine Swiss watch. Todd Kerr has taken on several tasks from me with poise and readiness. Scarlett Shockley almost single-handedly got our billing system tuned up for accuracy and reliability over the last two years. This was equivalent to turning an oil tanker around 180 degrees, in a pond, on a cloudy/moonless night, while blindfolded. Pretty good trick! Pam Feldman offered timely, accurate, and useful guidance, always delivered with kindness, as I contemplated this transition.

Oh, I almost forgot - my cat's name is Peanut, and she may possibly be the best cat ever to inhabit my home. You likely feel the same about your companion animal, too!

PS: It's entirely possible that I've forgotten key people or scrambled events. If you see a gaping hole of information, please let me know.

Back-to-School Emotional Wellness

Tue, 19 May 2026 02:23:02 GMT

by Emily Lichter, LICSW

Emily Lichter, MSW, LIMHP

Summer break has officially come to a close and excitement of new beginnings, chaos of early mornings, and strain of perfecting the art of juggling multiple schedules has arrived. Transitioning back to school can feel overwhelming for both parents and students whether it's the fear of the unknown, social anxiety, academic pressure, or managing new schedules. Maintaining stress levels throughout the school year can be difficult, so here's a few tips to assist in managing emotional wellness throughout this transition and all year long.

❖ Consistency and Structure

➢ Building a routine that is predictable and consistent is vital for students and parents alike.

➢ Getting up at the same time every day, preparing clothes, school bags, and lunches the night

before, or having a family calendar to keep everyone up to date on responsibilities, events

and deadlines are some examples of how this may look.

❖ Open Communication

➢ Encourage your student to talk about their feelings and experiences by using open-ended

questions, like "What was your favorite part of your day?", to assist in creating

conversation.

➢ Solutions or Comfort? Depending on the concern, students may want a different response,

this might look like needing assistance with problem solving or just wanting validation and

comfort. It is okay to ask your student what they are needing at that moment.

❖ Prioritize Self-Care

➢ Set time to practice relaxation techniques or to do something you enjoy!

➢ Breathing techniques, guided imagery, journaling, or a low-stress hobby are great to utilize.

For more ideas, YourLifeYourVoice.Org has amazing suggestions and activities for children

and adolescents to explore.

❖ Identify Your Support System

➢ Teachers, school counselors, coaches, family, and friends!

➢ Staying connected to your village can help identify resources and solutions, as well as,

provide relief from the demands of life during the school year.

❖ Seeking Professional Help

➢ Prolonged stress and anxiety may indicate further assistance is needed.

➢ Keep an eye out for things like school refusal, increased irritability, changes in eating or

sleeping habits, or feelings of sadness or hopelessness that last beyond a week or two. Mental

health professionals are here to assist with any concerns that may arise!

Managing stress isn't about eliminating it entirely; it's about building resilience. Every time we achieve a

goal, take a break, or practice mindfulness, we are building a stronger confidence and sense of self.

Prioritizing wellness will help with, not only surviving the school year, but also setting students and their

family to thrive anywhere!

Neurographic Art

Tue, 19 May 2026 02:20:15 GMT

Neurographic Art - A Support for Your Healing Journey

from Ramie Uren

You don't have to be skilled in art to receive the mental health benefits of finding your creative

spirit. Art, in many different mediums, can be therapeutic, and a great coping skill to add to

your toolbox. For many, it manifests into a state of mindfulness, where the artist can begin to

feel calm and a sense of inner peace.

Neurographic art is one way that you may be able to integrate art into your personal healing

journey. In 2014, Russian psychologist, Pavel Piskarev, identified a drawing practice that can be

used to activate neurons and create new neural pathways.

Ramie Uren - Artist

If you feel the need to relax, to ease anxiety, and to engage in a process of self-discovery, give neurographic art a try.

A few basic instructions:

1. Find a piece of paper and a black pen or marker.

2. Using your pen or marker, start on one edge of the paper and begin to draw a curving

line as you cross the paper. Allow yourself to draw freely, creating loops, shapes, and

designs, while holding your marker on the paper. Avoid straight lines and sharp edges in

your drawing. Repeat this process a couple of more times, allowing your lines to

naturally cross over prior lines. The lines will naturally begin to intersect as you develop

your drawing.

3. Review your drawing for any sharp angles and begin to soften them by creating more

curve and softening the edges and angles on your drawing. If you feel the desire, create

additional lines and connections to tie the piece together.

4. Use whatever medium you prefer to begin to add color to your artwork. Experiment

with different mediums such as colored pencils, gel pens, markers, and watercolor

paints.

5. Follow your intuition when completing the drawing. If you feel inspired to do so, add

words to your drawing.

6. Once complete, reflect on the drawing, observe how you feel, and note any insight that

you may have gained during this process.

The Unexpected Journey

Tue, 19 May 2026 02:19:55 GMT

from Ramie Uren, LIMHP

Photo by Jamaal Hutchinson

This poem, Welcome to Holland, eloquently describes the unexpected journey of parenting a child with a disability. Hidden behind mixed emotions of fear, disappointment, and grief of a life envisioned, one may also find beauty and joy in parenting a child with special needs.

Welcome To Holland

By Emily Perl Kingsley

I am often asked to describe the experience of raising a child with a disability - to try to help people who have not shared that unique experience to understand it, to imagine how it would feel. It's like this……

When you're going to have a baby, it's like planning a fabulous vacation trip - to Italy. You buy a bunch of guide books and make your wonderful plans. The Coliseum. The Michelangelo David. The gondolas in Venice. You may learn some handy phrases in Italian. It's all very exciting.

After months of eager anticipation, the day finally arrives. You pack your bags and off you go. Several hours later, the plane lands. The flight attendant comes in and says, "Welcome to Holland."

"Holland?!?" you say. "What do you mean Holland?? I signed up for Italy! I'm supposed to be in Italy. All my life I've dreamed of going to Italy."

But there's been a change in the flight plan. They've landed in Holland and there you must stay.

The important thing is that they haven't taken you to a horrible, disgusting, filthy place, full of pestilence, famine and disease. It's just a different place.

So you must go out and buy new guide books. And you must learn a whole new language. And you will meet a whole new group of people you would never have met.

It's just a different place. It's slower-paced than Italy, less flashy than Italy. But after you've been there for a while and you catch your breath, you look around…. and you begin to notice that Holland has windmills….and Holland has tulips. Holland even has Rembrandts.

But everyone you know is busy coming and going from Italy… and they're all bragging about what a wonderful time they had there. And for the rest of your life, you will say "Yes, that's where I was supposed to go. That's what I had planned."

And the pain of that will never, ever, ever, ever go away… because the loss of that dream is a very very significant loss.

But… if you spend your life mourning the fact that you didn't get to Italy, you may never be free to enjoy the very special, the very lovely things … about Holland.

Making Better Decisions

Tue, 19 May 2026 02:17:18 GMT

Mastering Social Anxiety Without Substances & Staying Safe

Brier Jirka, MS, LIMHP, CPC, CST

Recent remarks made by Dr. Mehmet Oz, the current Administrator of the Centers for Medicare & Medicaid Services (CMS), have sparked significant controversy and concern, particularly within the mental health and trauma-informed care communities. His comments, which included the suggestion that alcohol can serve as a "social lubricant" and the assertion that there is "nothing healthier than having a good time with friends in a safe way," are highly problematic when viewed through the lens of a trauma therapist.

The casual promotion of alcohol as a "social lubricant" minimizes the severe public health crisis associated with alcohol use disorder, which is a major contributor to health issues, violence, and economic burdens in the United States. For a figure in Dr. Oz's powerful position, such a statement disregards the documented risks of alcohol consumption, including its addictive nature, its contribution to various cancers and diseases, and its role in dangerous, impaired decision-making.

Furthermore, from a trauma-informed perspective, the language is deeply concerning. Many individuals with a history of trauma, including survivors of sexual assault, domestic violence, and childhood abuse, frequently rely on substances like alcohol as a maladaptive coping mechanism to numb emotional pain, manage anxiety, or "lubricate" social interactions that feel overwhelmingly threatening. This self-medication is a central component of substance use disorders that often co-occur with Post-Traumatic Stress Disorder (PTSD) and other trauma-related conditions. Dr. Oz's comments, therefore, risk validating and encouraging a coping strategy that is inherently unhealthy and detrimental to long-term recovery for a highly vulnerable population.

Personal Safety

While the notion of "having a good time with friends in a safe way" is generally desirable, coupling this with a tacit endorsement of alcohol as the facilitator ignores the distinction between healthy social connection and substance dependence. True, healthy social connection is built on genuine emotional regulation and sober presence, not chemical disinhibition. For a high-ranking health official, the messaging must be clear, responsible, and universally applicable, prioritizing public health warnings and destigmatizing sober social choices, especially when a significant portion of the population is actively navigating recovery or attempting to manage trauma-related avoidance and anxiety without resorting to substances. The remarks fundamentally fail to integrate a trauma-informed lens into public health discourse.With over twenty years of experience treating victims of sexual assault, I find these statements deeply dangerous, especially given the complete absence of guidance defining what constitutes a "safe way."

In my clinical experience, victims of sexual assault frequently recount scenarios involving alcohol, citing phrases such as "I was given a drink," "we were at a party with alcohol," "They told me it would help me relax," or "come on we're just having fun (while being given a drink)." These accounts often reflect the intentional use of alcohol to lower a victim's inhibitions. Therefore, to encourage the use of alcohol on a national platform as a solution for social anxiety or to help others relax is professionally irresponsible and counter to best clinical practice. As a professional, I have never and will never advise a client to use alcohol for social anxiety. Normalizing alcohol consumption as a therapeutic tool for social anxiety is unacceptable.

Drug-Facilitated Sexual Assault

Approximately half of all sexual assaults involve the consumption of alcohol by the perpetrator, the victim, or both. In many cases, victims are intentionally given alcohol or drugs to make them vulnerable, a practice known as Drug-Facilitated Sexual Assault (DFSA). Research indicates that many alcohol-involved assaults occur on college campuses, where intoxication compromises a victim's ability to resist, and perpetrators exploit this vulnerability. However, victims often face significant barriers to reporting due to feelings of shame or fear of being blamed.

Alcohol is a known factor in exploiting vulnerability: it lowers inhibitions and impairs judgment, making individuals more susceptible to assault. Perpetrators frequently target intoxicated individuals or create environments where alcohol is readily available for this purpose.

Here are links to healthy social anxiety coping

Tips for Managing Social Anxiety | JED

Social anxiety self-help guide | NHS inform

How to overcome social anxiety fast: 8 practical tips to help you feel more confident - Calm Blog

Struggling with social anxiety? This shift can completely change how you show up in social situations

Navigating Uncertainty

Tue, 19 May 2026 02:16:13 GMT

Psychological Wellness in a Challenging Political Environment

Compiled by Terry Moore, MSW

In the past decade, political and cultural tensions in the United States have deepened. For many individuals, the daily news cycle combined with whatever we might consume on social media, have contributed to chronic stress and existential fear. Parents and caregivers often find themselves simultaneously managing their own distress while striving to support children and adolescents who are attuned-often acutely-to issues of injustice, safety, and belonging. Maintaining psychological health in such times requires not only emotional awareness but also deliberate, actionable wellness strategies.

1. Acknowledging Collective Stress and Its Personal Impact

Photo by Peter Adrienn

The first step toward resilience is acknowledgment. We cannot regulate what we refuse to recognize. The pervasive sense of unease many people feel is not irrational; it is a realistic emotional response to social upheaval. Research in trauma psychology shows that naming one's emotions-fear, grief, anger, helplessness-decreases physiological arousal and increases one's capacity for reasoned action.

Practical exercise:

Keep a daily emotional journal reflecting on what you consume (news, social media, conversations) and how these inputs affect your mood and body. Limit doom-scrolling and instead set specific times for news intake-preferably earlier in the day rather than right before bed.

2. Practicing Grounded Awareness

Mindfulness and somatic grounding techniques are not luxuries-they are vital for nervous system regulation when external environments feel unstable. Techniques such as diaphragmatic breathing, progressive muscle relaxation, or guided meditation can help downshift the body from chronic fight-or-flight.

Actionable practice:

Use the "3-3-3" breathing method: inhale for three counts, hold for three, exhale for three. Repeat for one minute before engaging in any political or news updates. This helps the mind approach stressful information with more measured cognition.

3. Reframing Control

Fascism, economic precarity, or political instability evoke helplessness because they challenge one's sense of influence over future outcomes. Cognitive-behavioral research suggests the importance of redefining control: focusing attention on internal and local spheres of influence.

Actionable strategies include:

Volunteering for causes you care about (e.g., immigrant advocacy, local sustainability efforts). Participating in community mutual aid networks. Choosing one small, consistent action each week that aligns with your values.

Action converts anxiety into agency; it is not a panacea, but it interrupts paralysis.

4. Maintaining Healthy Media and Social Boundaries

Photo by Andrea Piacquadio

Political fatigue thrives on overexposure. Set digital boundaries: curate social feeds to balance information with creativity, humor, or inspiration. Consider "digital sabbaths"-half days or full days without screens-to reset your nervous system.

For parents: involve teens in designing household media norms rather than imposing them. Allow discussions about current events, but agree to periods of collective disconnection (family bike rides, meals, creative projects).

5. Strengthening Social Connectedness

Isolation magnifies despair. Studies indicate that social support is one of the strongest buffers against stress-induced pathology. Engage intentionally in relationships that offer reciprocal empathy and shared meaning. For children and adolescents, prioritize relational rituals-structured time that reinforces connection without agenda.

Examples:

Weekly "family forums" where each member shares something inspiring, anxious, and grateful from the week. Encourage adolescents to participate in group activities centered around collective purpose-environmental cleanups, art activism, or civic engagement clubs.

6. Modeling Emotional Literacy for Children and Teens

Young people absorb adult affect. They need models of adults who can express distress without collapsing into despair. Emotional literacy-acknowledging feelings, validating others, and problem-solving around them-is learned through observation.

Parenting practice:

When your child expresses fear about the future, validate ("It makes sense you'd feel that way") before offering reassurance. Then pivot toward empowerment: "What's something small we could do together that might make a difference?" This moves the child from helplessness to constructive agency.

7. Engaging in Meaning-Making and Future Orientation

Existential theorists such as Viktor Frankl remind us that meaning sustains mental health during periods of chaos. Constructing meaning might involve deepening spiritual practices, creative expression, or long-term goal setting. A future orientation-articulating what one hopes to contribute-anchors identity beyond current turmoil.

Reflective exercise:

Write a "letter from the future" describing what a more humane world looks like 10 years from now and your part in building it. Discuss this vision with children, encouraging them to imagine their own contributions.

8. Attending to Physical Health as Psychological Foundation

Photo by Yan Krukau

The mind-body connection is incontrovertible. Sleep, nutrition, and movement profoundly influence emotional regulation. Aim for:

Regular aerobic activity (even brisk walking). Nutrient-dense meals with limited processed sugars. Consistent sleep hygiene practices (no screens one hour before bed, steady wake/sleep times).

Encourage children to see physical wellness as an expression of self-respect and vitality rather than appearance.

9. Seeking Professional and Communal Support

Feelings of fear or hopelessness stemming from sociopolitical realities can border on clinical anxiety or depression. Engaging in therapy is not a sign of weakness, but a strategic investment in psychological sustainability. Additionally, faith communities, cultural organizations, or support groups can provide solidarity during uncertain times.

10. Cultivating Compassion and Micro-Acts of Kindness

Amid divisiveness, small relational gestures-greeting a stranger kindly, tipping generously, checking in on neighbors-help reaffirm humanity. These micro-acts are antidotes to cynicism. For children, witnessing adults behave compassionately provides foundational counterexamples to systemic cruelty.

Closing Reflection

To live consciously in turbulent times requires neither denial nor despair, but disciplined compassion. We nourish resilience when we marry awareness with agency, self-care with community care. In doing so, we teach younger generations that while history's arc can bend painfully, human dignity endures through connection, courage, and collective healing.

This integrative approach-combining mindfulness, cognitive reframing, community action, and emotional modeling-helps individuals and families stay psychologically balanced amid the shifting political, cultural, and economic challenges of modern U.S. life.

When Holiday Pressure Hurts Intimacy

Tue, 19 May 2026 02:12:33 GMT

written by: Brier Jirka, LIMHP, CST

Valentine’s Day is one of few holidays, including Anniversary’s and Birthdays that are often portrayed as a time for romance, passion, and sexual connection. But for many couples, holidays create pressure instead of closeness. When intimacy feels expected rather than chosen, anxiety, avoidance, or disappointment can follow.

Why pressure reduces desire

Sexual desire is closely tied to emotional safety and a relaxed nervous system.
Stress from work, parenting, finances, or caregiving shifts the brain into survival mode.
When sexual intimacy feels like an obligation or performance, desire often decreases.
Pressure is one of the most common—but least discussed—intimacy blockers.

The Hidden Factor: The Mental Load

For many couples, especially those managing busy households, holidays can feel like one more task to plan and execute. When one partner carries most of the emotional or logistical load, it becomes difficult to shift into a romantic mindset. Feeling supported and appreciated throughout daily life has a far greater impact on long-term intimacy than a single holiday gesture.

What Actually Helps Couples

Talk about expectations ahead of time and agree on a low-pressure plan.
Remove the assumption that sex is required.
Focus first on emotional connection, conversation, and physical affection without pressure.
Share appreciation and acknowledge each other’s daily effort.
Look at ongoing stress or resentment that may be affecting desire.

A Healthier Holiday Reframe

Instead of asking whether the night was romantic or sexual, couples can ask:

Did we feel connected?
Did we reduce pressure?
Did we show appreciation?
Did we support each other emotionally?

Real intimacy grows from feeling seen, supported, and safe—not from meeting a calendar expectation. The strongest relationships are built through daily moments of connection. Focus less on performance and more on moving toward each other with understanding and care.

Better Sleep in an Anxious Environment

Tue, 19 May 2026 02:00:30 GMT

Recent surveys show Americans are anxious about current events, job security, finances, and the future. Experts note that constant, distressing news from phones, TVs, and radios, even if you’re not directly involved, can cause anxious thoughts. This anxiety, according to medical educators and researchers, interferes with sleep because it’s thought that the human brain was not built to handle this incessant “fire hose” of news. Perhaps these tips can be used to improve sleep.

A Perpetual Cycle of Stress, Scrolling and Sleeplessness

Extensive research shows that exposure to images of traumatic events, like the Sept. 11 attacks, can cause post-traumatic stress symptoms such as intrusive thoughts and trouble sleeping, even in those who didn’t experience the events firsthand. In some cases, media exposure caused more stress than being present. This creates a cycle: “more media, more distress, more distress, more media.”

This stress response, if triggered by media at night, can overpower the drive to sleep. It appears that the amygdala cannot easily distinguish between threats far away and those nearby, so seeing scary things on social media can increase alertness. Giving in to the “primal urge to scroll” before bed can cause heightened alertness instead of winding down. We might be seeking understanding or perspective on current events, but using the quiet moments before sleep to engage with stressful content fills the mind with anxious thoughts.

How to Quiet the Noise

To improve sleep, experts suggest limiting media use before bed—especially news and social media. Consider these:

Some advise a “curfew” on engaging content within an hour or two of sleep, and some find it helpful to use app time limits or grayscale phone settings.
Establish a calming, news-free evening routine like meditating, reading, or watching something light, and keep the phone out of bed to prevent associating the bed with anxiety.
Breathing exercises, like the 4-4-8 technique (inhale 4, hold 4, exhale 8), and “cognitive shuffling” (focusing on unrelated words) can help clear the mind for sleep.
If using a phone, stick to innocuous content like puppy videos or cooking blogs. Alternatively, try intentionally dull podcasts designed to induce sleep, such as verbal tours of everyday places.
Managing anxiety during the day can also aid sleep. One can actively engage with worries earlier. Others will find that scheduling 10-15 minutes in the morning or afternoon to address anxieties. When worries surface at night, remind yourself, “I spent some time working on that earlier today, and I’m going to pick it up again tomorrow.”

Need more help with anxiety and sleep interference? We talk to people everyday about these issues – give us a call and we’ll get to work for you. 402-334-1122