Why do I Feel Stuck in my Head?by Cindy Zabinski, LMHC, LCMHC, CRC, ACSDo you ever get that feeling like you can't get out of your head? You may notice that you struggle with connecting with your current environment, missing out on moments with friends and family. You may notice that you struggle with focusing on a task and completing it. You may notice that you feel like you "shut down" during normal daily activities. These are all different versions of getting stuck in you head. In this blog post, I hope to describe things that might attribute to this struggle and provide some tips for how to get unstuck. Stress & AnxietyTwo of the main contributors to getting stuck in your head are stress and anxiety. Stress tends to increase as the number and intensity of stressors in our lives increase. You may notice yourself thinking of your "to-do" list often, trying to make sure that you don't forget to complete a task. This can keep you hyper-focused on task completion, keeping you from being present in your daily life. I often utilize the metaphor of a web browser to illustrate this phenomenon. When each stressor or task is a different tab open in a web browser, a person can feel like they have upwards of 5, 10, 50, or 100 tabs open at a time. Imagine how overwhelming it would be to see this on your computer screen! Anxiety can also keep you stuck in your head. Anxiety is often described as excessive worry about the future. Someone who is worried about upcoming events may find themselves thinking about how the event will go and what will happen, often trying to map out every possible scenario so that they can cope ahead with it. Though coping ahead can be a valuable skill, when it takes up all of your headspace it can keep you from being present in your daily life.  OverthinkingSometimes we can get stuck in our heads when focusing on the past as well. Have you ever had something occur and then found yourself thinking about it repeatedly? You may find yourself rethinking your steps and actions taken in a certain event. This may be accompanied by a lot of self-criticism if you feel that you had made a mistake. It could be for something as simple as making an error in pronouncing a word during a public speaking experience, or calling someone by the wrong name accidentally. It is possible to feel trapped in thoughts about the event, even though there is no way to go back and change it.  Past TraumaFeeling stuck in your head can also be due to past trauma. When we experience something traumatic, it is jarring to our nervous system. Our brain is likely to struggle with being able to logically understand it. It is difficult to "digest" memories of a traumatic experience for this reason, leaving a person stuck trying to put together the pieces to better process it. Flashbacks, or experiences where someone feels that they are reliving a traumatic event, are an example of being stuck in your head. It can be difficult to bring yourself out of your head during a flashback due to the emotional response that often surges with it. How Can I Get Out of my Head?Now that you hopefully have some reflection on what might be causing you to feel stuck in your head, let's discuss some tools and resources that might help you to get yourself out of your head! Organize your ThoughsWhen you are stuck in your head due to stress and anxiety, organization might be helpful. Using a planner or calendar (virtual or paper) can help you to keep track of upcoming events and due dates for tasks. Write down a grocery list or type it into a note in your phone so that you aren't trying to remember everything you need to buy. Write down recipes and keep them all in one place to refer back to. There are many apps that exist that are focused on organization as well, which can assist you with this goal.  Practice MindfulnessMindfulness involves placing your focus on the present moment and noticing everything about it using your senses without judgment. This helps to bring you out of your head by focusing on the world around you. First, try mindfully observing something. For example, when you go for a walk, notice the sounds around you, the things you see, the feeling of your feet touching the ground, and the smells. Then try to mindfully participate in your activities. An example of this would be to let loose and dance around your house as you listen to your favorite music. Starting to implement mindfulness into your life can be frustrating, as you might notice your mind wander back into you head at times. People often criticize themselves if this happens, feeling as if they are failing. Keep in mind that each time you notice your mind wandering and return to a state of mindfulness, it strengthens the new healthier pathways you are building in your brain! Reprocess Your Trauma (Safely)If you are stuck in your head due to a past traumatic experience, it may be necessary to reprocess that trauma memory in order to get unstuck and out of your head. Though this might seem like a scary process, there are ways to do so safely especially with the help of a mental health professional. Some mental health therapists have specialized training in helping clients to heal from past trauma and there are specific therapy modalities that were created to help with this process (EMDR, TF-CBT, CPT). Practice AcceptanceAcceptance can help you to get out of your head by letting go of the things that we often overthink. If you find yourself ruminating over a past mistake that you made, having acceptance of it being something that happened in the past and that it cannot be changed can stop the repetitive thoughts. Try using some of these phrases:
Engage your BodyA great way to get out of your head is to get into your body! By moving our body, it can help us to bring our focus to other things, such as the exercise we are doing, the feeling of a stretch of a muscle, or our breath. Quick and easy ways to engage your body can include doing a few jumping jacks, doing some simple yoga poses, or going for a quick walk/run. You may have to try a few to find the movement that works best for you. I hope that this post is helpful to give some possible causes for feeling stuck in your head, as well as to give you some helpful ideas on how you can work towards getting unstuck. Although it can be a process, it is worth it to get out of your head and start connecting with and enjoying life!  About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS is the owner of Healing & Growth Counseling. She has worked with many clients over the years that have felt stuck in their heads for one reason or another. Cindy enjoys teaching clients grounding skills that can help them to get out of their heads and connect with the world around them. She has seen so many clients be able to connect and enjoy life by decreasing anxiety, healing from past traumas, and letting go of the past. Cindy finds it helpful to use a planner to organize her schedule and to-do list. She also enjoys grounding herself by mindfully participating in activities like going for a walk or doing yoga. Interested in learning more about Cindy? Read her bio here. Interested in scheduling an appointment to help you get out of your head? Call us at (516) 406-8991 or fill out our Contact Form here.
What is the Meaning of Healthy Communication?by Heather DeGuire, MHC-LPCommunication is the imparting or exchange of information or news. There are different characteristics of communication. Some are: body language, tone of voice, eye contact, and boundary level. Take a moment and consider this: How do you express your emotions and ideas with others?  Communication shapes our experiences with others based on how we verbalize our needs and emotions. Depending on how emotions are verbalized or boundaries are set can totally change the path of a conversation. This could result in a disagreement if another person misinterprets the information you are conveying because of the tone and deliverance of communication used. When you are communicating socially with others your tone and deliverance should match your intentions. Interpersonal v. Intrapersonal CommunicationCommunication comes in different forms; you have external communication and internal communication. Internal communication is the form of communication used most often throughout the day. This form of communication is called intrapersonal communication; it is the internal dialogue in your mind that you use before you engage in social interaction with others. The intrapersonal communication is the self-talk that guides your interpersonal communication socially. Interpersonal communication is the exchange of information between one or more people. It is done typically by speaking, but can also be done in writing. We often engage in interpersonal communication with many people daily, including family, friends, co-workers, and strangers.  How to Use Assertive CommunicationAssertive communication skills allow you the ability to assertively express feelings and needs without being critical or judgmental of the other person. Assertive communication skills can help with regulating your emotions during social interactions with others. If the communication used towards others sounds critical or blaming it is more likely that the other person will respond with defensiveness. This results in the message being misinterpreted and the other person becoming argumentative, which is most likely not the response that you are hoping for. I-StatementsAn I-Statement is an assertive communication skill that provides the person with a simple way of speaking about their feelings and emotions without appearing critical or judgmental. First, be sure that your intrapersonal communication is neutral/positive before engaging (this will positively influence your use of communication skills with others). As you are expressing your thoughts and feelings with the other person, be sure to start your statements with the word "I". When we use "You" to start our statements, it can often be mis-interpreted as finger-pointing or blaming. Keeping it in the "I" makes sure that the speaker is the subject of the sentence. The other person is more likely to engage in a constructive conversation when I-Statements are used. The reason for developing strong assertive communication skills is to help you regulate your emotions while navigating through difficult social interactions that are being influenced by a person’s internal (intrapersonal) communication. This assertive communication skill of I-statements allows you to describe your thoughts and feelings without blaming or being critical of the other person. Developing assertive communication skills can be challenging. Take some time to reflect on your intrapersonal and interpersonal communication, and take small steps towards incorporating assertive communication skills in your day to day life. You can work towards this goal with a friend or family member, giving each other tips and encouragement along the way!  About the AuthorHeather DeGuire, MA, MHC-LP is a clinician at Healing & Growth Counseling. Heather works with adolescents and adults, both individually and as couples, on assertive communication. Heather is a big believer in working on intrapersonal communication with clients, as she sees many client struggle with the way in which they speak to themselves, which then impacts their communication style with others. She regularly teaches assertive communication skills to clients and helps them to incorporate them into their daily lives. Interested in learning more about Heather? Read her bio here. Interested in scheduling an appointment with Heather? Call us at (516) 406-8991 or fill out our Contact Form here.
Managing Anxiety During the Holidaysby Heather DeGuire, MS, MHC-LPAnxiety symptoms are characterized by a feeling of overwhelming sense of worry and concern. The holidays sometimes trigger or amplify anxiety symptoms, especially for those without financial stability or those receiving pressure to attend social gatherings. The holidays could trigger an increase in frequency and duration of anxiety symptoms because of what the holiday means to the person. Some people are not affected by the holidays because they don’t have a negative experience attached to it, whereas some individuals find it hard to regulate their emotions or decrease their intrusive anxious thoughts triggered from the holidays because of their own traumatic experiences related to the holiday. What Causes Anxiety During the Holidays?There are many reasons that could result in someone feeling stressed during the holidays that increases a person’s anxiety symptoms. Some scenarios that affect people during the holidays could be someone who has lost a parent, a child that has passed away, a relative aging and unable to travel alone, or the loss of a friend/companion. The holidays can also be difficult for parents because of their expectations that the holiday should be perfect for their children. It is important to find a way of letting go of "perfect" and enjoying the moment with your family, because memories are not planned, they are created in the moment. Anxiety symptoms triggered from the holidays are sometimes intensified by a person’s lack of family, social support, or financial stability.  How Can I Cope with Holiday Anxiety?Coping with anxiety is unique to each person and looks different for everyone. Some ways to cope with anxiety symptoms triggered during the holidays could look like engaging in self-care or using cognitive reframing strategies. Read on for some ideas to utilize this holiday season: How to use Socratic Questioning to decrease holiday anxietyA form of Cognitive Behavioral Therapy (CBT) that can help you to cope with anxiety symptoms is Socratic Questioning techniques. This skill helps to challenge the maladaptive thoughts triggered during the holidays and replaces them with rational thoughts. This skill can help you to change the way that you view a difficult situation that emerges during the holidays. Here's an example: Someone who is really anxious about the holidays might be focused on thinking about there being so much to do and not being able to handle all of it. They can question themselves with "What would happen if everything isn't done perfectly?" to which they might respond with "People would get disappointed." Questionning can continue - "Do people care more about perfection or about having fun spending time together?" This can help this person to recognize that people are more interested in spending time together than everthing being perfect. How to use self care to decrease holiday anxietySome self-care tips to help manage anxiety symptoms during the holidays could be to stay organized and commit to a plan, create your own holiday traditions, make space for feelings of grief when they arise, and keep stress levels at a minimal by delegating or taking space for yourself as needed. Another coping strategy to help manage anxiety symptoms during the holidays could look like journaling what makes you feel anxious. This will help identify and challenge insecurities directly.  How to use mindfulness to decrease holiday anxietyFinding mindfulness activities during the holidays will help you stay focused in the present moment and connect with loved ones during the holidays. It is important during this stressful time to learn to treat yourself with love and kindness as you navigate through the difficulties that arise throughout the holidays. A simple mindfulness exercise can be to sit with something that you can enjoy with your senses. For example, a cup of coffee or tea - sit and notice everything about it, including the smell, the warmth of the mug (make sure it isn't too hot!), the sight of the steam coming off of it, and the taste of it as you drink it. Mindfulness can also be used while attending holiday events. Rather than focusing on everything going as planned, zoom in on the fun that is being had. This may include a game that children are playing, laughter amongst your family, or sitting quietly watching snow fall. There is beauty in so many moments that, should we allow ourselves to focus on it, can help us to feel content and at peace. About the AuthorHeather DeGuire, MHC-LP, is a clinician at Healing & Growth Counseling, providing in person counseling to clients located in the Massapequa Park area, as well as online therapy to clients located across the state of New York. Heather strongly believes in teaching clients coping skills that can be incorporated into their daily lives. As the holidays approach each year, she finds that many of her clients express increased stress and anxiety, which inspired her to write this blog post. Heather finds the skills that she has shared here to be great during the holidays and at all times of year! Interested in learning more about Heather? Check out her bio here. Interested in scheduling an appointment with Heather? Call us at (516) 406-8991 or fill out our Contact Form here.
Grounding 101by Sarah Mohan, MS, CRC, MHC-LP, CVE, WIP-CAnxiety is a feeling most people have experienced at least once in their life. When anxiety strikes, it can take over us completely, and take us completely out of our element. Grounding is a skill that can be used to help bring us back into a space of awareness that reduces feelings of anxiety, The 5-4-3-2-1 grounding exercise is a mindfulness technique that helps people manage stress and anxiety by focusing on the present moment. It involves using all five senses to observe the environment around you: 5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings. 4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet. 3: Acknowledge THREE things you hear. This could be any external sound. If you can hear your belly rumbling that counts! Focus on things you can hear outside of your body. 2: Acknowledge TWO things you can smell. Maybe you are in your office and smell pencil, or maybe you are in your bedroom and smell a pillow. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or nature outside. 1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like—gum, coffee, or the sandwich from lunch?  The 5-4-3-2-1 technique can help people: Redirect AttentionBy engaging multiple senses, the technique helps people focus on the present and avoid anxious thoughts. Calm the Nervous SystemThe technique interrupts the fight-or-flight response, which can reduce anxiety and stress. Become Aware of SurroundingsThe technique can help people become aware of their surroundings and feel safe. People can practice the 5-4-3-2-1 technique almost anywhere, such as at their desk, while standing in line, or while gardening. If practicing at night, people can close their eyes and visualize the five things.  About the AuthorSarah Mohan, MS, CRC, MHC-LP, CVE, WIP-C is a clinician at Healing & Growth Counseling. Sarah recognizes from her work with many clients that grounding is not always easy, and can be negatively impacted by many factors, including anxiety, depression, and past trauma. She enjoys teaching grounding tools that can add value to everyday life. She finds it rewarding when she helps clients to incorporate simple tools that make big impacts. Sarah finds grounding helpful in her own life when she feels overwhelmed, allowing her to clear her mind and organize her thoughts. Are you interested in reading more about Sarah? Check out her clinician bio page here. Are you interested in scheduling an appointment for in-person or online therapy to focus on learning grounding skills and more? Call us at (516) 406-8991 or fill out a Contact Form.
How to Get the Most Out of Online Therapyby Candyce Young, MS, MHC-LP Online therapy became very popular during the COVID-19 pandemic. Prior to the pandemic, a majority of clinicians would not even consider providing online services. Did you know that Teletherapy was actually created in 1960 (using a closed-circuit television link, as the internet did not exist back then!)? How far the world has come! Following the pandemic, online therapy continues to be very popular. Even though many people are back at work in the office and interacting in public spaces, many people continue to prefer online therapy to in person therapy. According to a survey done by The Washington Post, 55% of recent mental health care is done using online platforms. (1) When we think about the reasons that online therapy became popular, not only did telehealth meet the needs of the pandemic but it also helped: -Individuals with limited transportation -Fit the schedule of the busy parent/employer/employee/traveler/etc. -Allowing for more comfort in session -Provided accessibility for family sessions, especially when family is not local -Assisted people to be able to work with the ideal clinician for them if the clinician's office was located far away -Accessibility to services when feeling under the weather or immunocompromised Let’s face it- the idea of an unknown room and sitting on an uncomfortable couch while discussing tough topics can seem unappealing to some. If you are identifying with some of the above reasons, then online therapy might be right for you! It can feel like quite the process to transition from in person counseling to online counseling. Change is tough, but that is what brings most to Therapy right? It's the need for change and the room for creating a fresh perspective. I hope that some of the tips listed below will help you in preparing for and getting the most out of online counseling.  How to Prepare for Online TherapyOnline Therapy is similar to in person sessions in many ways. Here are some tips on how to prepare beforehand so that you can get the most out of your online therapy appointments: Limit DistractionsSimilar to in person appointments, online therapy can be interrupted by the presence of a cell phone use, such as if a call, text, or notification is received. Online therapy also allows for the possibility of other interruptions, including pets, family, neighbors, etc. Therapy is supposed to be all about You! Let family know that you are in an important appointment so that they do not interrupt. Try to take your dog for a walk before the appointment so that they may nap or rest while you are meeting. Limiting distractions allows you to get out of online therapy what you put in. And as far as phones go - ignoring the Bath & Body Works weekend sale alert is a must! :-) Create Your SpaceThis means wherever you feel is quiet, safe, and comfortable enough is where your session can take place. This can be outside on your porch (as long as your neighbors are not within earshot!), in your bedroom, or during your lunch break in your car. Online therapy allows you to be creative to make sure that the session fits your needs. Feel free to fill your therapy space with items and decor that support your therapy process. Add a comfortable blanket, soft lighting, and/or a houseplant, or anything else that you feel supports your therapy process. And remember, even if you start doing online therapy in one location, you can always make changes for upcoming appointments if you find that would be helpful for you! Prior to your appointment, check to make sure that your internet connection is strong and secure in the area you will be meeting. This will help the session to flow without being interrupted by internet concerns.  AppearanceTelehealth counseling being accessible at any time is a wonderful thing, but having some rules is important to keep it professional and make it most effective. Comfy still requires compliance, which means please dress appropriately like you would if the session was in person. This idea also goes for conducting yourself as if the session was in person. So No - you can not drink your Moscato during your evening online therapy session. Making a cup of coffee or tea to enjoy during the session is ok though! I know it seems like a lot of restrictions but again if it's going to take away from your focus, then how can you really get something from your sessions? Mood-altering substances can interfere with the therapy process and lead to you getting less out of your appointments. So it's best to leave them out. Things to Keep in Mind During Online TherapyHere are some things to keep in mind about the process during an online therapy appointment: InteractiveSimilar to in-person therapy, online therapy is interactive. Depending on the clinician's style, your session in online therapy may involve various interactive components, such as teaching and practicing mindfulness techniques, reviewing your intake form, exploration of thoughts and emotions, or modeling a meditation practice. A benefit to online therapy is the ability that you have to bring your therapist into your world. If you use music as a way to cope, bring some of your favorite records to your session. If you have been working on building mastery by learning a new song on guitar, play a clip of the song for them. This interaction can help to build rapport and share your skills and growth with your clinician.  Plans for Self CareLet your appointment lead right into a time for self care, if possible. Have your journal right next to you to write and reflect following your session. Have your yoga mat rolled out in front of you, even if you may only have time for 10-15 minutes following your therapy session. Online therapy is just as powerful as in person therapy, in that you may benefit from a little time after the session to recharge before going back to your day. Being that I focus on providing online therapy in my practice, I must say I am biased. How wonderful it is to reach so many incredible people from all over New York! Being able to work with so many people in their daily environments has taken their therapy to new heights. I have witnessed clients using their coping mechanisms when feeling high anxiety. I have assisted clients in using grounding techniques during their most stressful time of the day. I have witnessed clients showing their self-care techniques & practices and displaying posters from amazing concerts they attended. The benefits and abilities online therapy has are so undeniably amazing! Here is my key takeaway: Both in-person and online therapy can be helpful and effective. You are able to choose what works best for you. Taking care of You & meeting your needs is the top importance of it all. I am overjoyed that technology has caught up with the times and as your Clinician, I will prioritize meeting your needs using online therapy. (1)https://www.washingtonpost.com/wellness/2024/02/12/mental-health-online-telemedicine-therapy/ About the AuthorCandyce Young, MS, MHC-LP is a clinician at Healing & Growth Counseling working with clients struggling with relationships, anxiety, depression, and personal growth using online therapy. She has extensive experience at helping her clients to feel safe and comfortable as well as thrive using an online format for therapy. Her favorite two things about providing online therapy in New York is the opportunity to work with a variety of people across the state and the ability to help people use new coping and grounding skills in their daily spaces, helping them to integrate these new practices into their lives. Want to read more about Candyce? Click here to read her bio page. Would you like to read more about Online Therapy at Healing & Growth Counseling? Click here to read our Online Therapy in NY page. Ready to schedule an appointment? Call us at (516) 406-8991 or fill out our Contact Form.
Plan Ahead to Cope with Holiday Stressby Cindy Zabinski, LMHC, LCMHC, CRC, ACS, EMDRIA Certified Therapist & Approved Consultant Did you feel some pressure begin with the first Mariah Carey reference on November 1st? Me too! Now that the 50% off Halloween candy aisles are cleared out and holiday decor is in abundance, the holidays feel as if they are already here. Unfortunately, along with the holidays often comes an increase in stress levels. Nearly 9 in 10 US adults report stressors that impact them during the holiday season. 41% of adults report an increase in stress during the months of November through January (1). This increase in stress can lead to unhealthy coping mechanisms, such as substance use, overeating, and overuse of social media. It can take people out of their usual balanced practices of proper amounts of sleep, exercise, and engaging in hobbies. This all leads to many people "going through the motions" during the holiday season rather than mindfully enjoying it.  Although it already feels like they are just around the corner, there is still some time to put plans into place to promote a more balanced, enjoyable holiday season. Read on for three ways to start preparing now for the holidays so that you can keep yourself balanced and enjoy your holiday season: Schedule Your PrioritiesWhat are the holiday events you really enjoy? A local tree lighting? A friend’s potluck dinner? Early morning black Friday shopping (in person or in your slippers, depending on your style)? Making holiday cookies with your kids? Add them to your calendar NOW, in permanent ink! These are your non-negotiables. It is important to have events in our lives that fill our cup, energize us, and help us to slow down and be in the moment. By identifying them now and putting them on the calendar, you can ensure that you can look forward to and enjoy them this season. Notice this - is your holiday calendar typically full of traditions that were passed down to you from older generations? Consider whether these traditions continue to suit you. Are there new traditions that you want to develop? As you are planning, notice whether you are adding things to your calendar out of obligation or desire. Don't forget that this is your holiday season; you deserve to enjoy your own traditions too!  Develop a Self-Care PlanThere are likely to be points during the holiday season when you notice increased levels of pressure or difficult emotions. Planning ahead for these moments will help you to be able to respond to your needs more quickly. I like to break it down into 3 levels: 1 - Quick Self-Care (less than 5 minutes)When you only have a few minutes to recharge, it can feel impossible to do so. But there are ways to rebalance quickly. Consider starting and/or ending your day with self-care regularly. You can also use these tools during the day when feeling overwhelmed. Try them out in different situations to see which ones are most effective for you.
2 - Self-Care Break (1-2 hours)When you have 1-2 hours to take care of yourself, the plans can be a little more involved. This level of self care may involve getting out of the house, to grab a cup of coffee, go for a long walk or hike, get your nails done, or grab lunch with a friend. It can also be done at home, such as by taking a long bath, reading a book you have been enjoying, or doing a paint-by-number. Keep in mind that the activity needs to be one that you participate in mindfully, and not one that you find that you “zone out” during and barely remember. Consider “unplugging” during these self care hours by turning your phone off, to prevent the temptation or habit of picking it up and starting to scroll. 3 - Self-Care Day (several hours)This level of self care can be needed after a difficult family gathering, or a marathon of a few obligations in a row. Consider planning a self-care day, which can be done by combining several of your shorter self-care options into one day, or by planning a little day-trip for yourself, either alone or with others who you feel energized to be around. It is helpful to plan these ahead of time, perhaps on days following events that tend to be stressful. This can be a great way to use up one of your remaining PTO (paid time off) days from work - for a Mental Health Day! Consider going for a long drive to see the beautiful fall foliage, attending a day-long retreat, or attending a sporting event, show, or concert that you enjoy. It can be planned ahead, or planned as you go based on how you are feeling and what you are in the mood for at that time. Once again, try to “unplug” so as to not get distracted by notifications on your phone and to avoid the habit of scrolling social media.  Set Healthy BoundariesIt is likely that you will be asked to do many things and attend many events throughout the holiday season, some of which you may be interested in, and others that you have no interest in being a part of. Before getting into the holiday season, practice saying “no” to set healthy boundaries. Try it with safe people in your life first to get the hang of it. Notice how it feels to do so. This can be uncomfortable at first, especially if you struggle with people-pleasing. Consider saying no when you know that it would overwhelm you to attend an event, or when you already feel that you have enough on your plate and don't have the energy to commit to a task. I hope the recommendations that I shared are helpful to you as you prepare to navigate the holiday season. By planning ahead and practicing some of these things before stressors increase, it will make it easier to continue using them and they will be more effective throughout the holiday season. Wishing you a balanced and enjoyable holiday!  About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS, EMDRIA Approved Consultant is the founder and owner of Healing & Growth Counseling. She has worked with clients in the mental health field for over 15 years. Over the years Cindy has seen the increase in stress, anxiety, and depression occur for her clients during the winter holiday months. Seeing this occur inspired her to write this blog post. If you are struggling with increased stress, anxiety, and/or depression during the holiday season, know that therapy can be helpful! Therapists can assist with the points made in this blog post. They can also help to process past painful experiences that may have occurred during past holiday seasons. Interested in learning more about our therapists? Check out our Clinician page here. Interested in scheduling an appointment for therapy to assist you in planning for and coping with the holiday season? Call us at (516) 406-8991 or fill out our contact form here. References:
1-https://www.apa.org/news/press/releases/2023/11/holiday-season-stress#:~:text=While nearly half of U.S.,other points in the year. How to Get the Most from EMDR Therapyby Cindy Zabinski, LMHC, LCMHC, CRC, ACS, EMDRIA Certified Therapist & Approved Consultant Our practice receives many calls from people interested in EMDR therapy, and most have not tried EMDR before. They call with many questions, including: “How does it work?”, “How many sessions will it take?”, and “How do I know if it is going to help me?". Many people are interested in jumping in with both feet and want to heal from their trauma as quickly as possible. While it is difficult to predict how long EMDR therapy will take, as everyone's process is different, there are some steps that can assist with entering EMDR therapy as efficiently as possible. The second phase of EMDR, Preparation, involves a number of tasks, including rapport building, grounding tools, and stabilization. (For more details about the 8 Phases of EMDR, see our previous Blog Post, "What is EMDR and How Does it Work?") There are ways to begin working on this prior to beginning EMDR therapy, if they feel safe and comfortable enough for you. They can also be worked on with the help of a talk therapist, should you already be working with one. I write this post with the hope that it provides some assistance to people who are interested in starting EMDR therapy and want to get the most out of it. Many of the below topics can help to move more quickly through the preparation process. Although I cannot predict the number of EMDR sessions it will take for someone to heal from their trauma, I do believe that attending to the following items will help to accelerate the process!  How to Find an EMDR TherapistFirst, focus on finding a therapist who was properly trained in EMDR by an EMDRIA (EMDR International Association) approved provider. A therapist who is EMDRIA Certified has gone through thorough training and consultation to be able to practice EMDR effectively. Feel free to ask the therapist what kind of training they completed and whether they are certified by EMDRIA. To assist in locating an EMDRIA trained provider, you can use the EMDRIA Find a Therapist tool: https://www.emdria.org/find-an-emdr-therapist/ EMDR is covered by health insurance similarly to other therapy services. You can ask the provider if they are in-network with your health insurance or how they can work with you to use out-of-network benefits. EMDR can also be covered by automobile no-fault insurance if the trauma that occurred was related to an automobile accident as long as mental health benefits are included in your claim. As with the process of therapy in general, make sure that you feel comfortable enough and safe enough with the therapist you have chosen. If their style or demeanor is off-putting to you, it could interfere with your therapy experience and interfere with your work. Although EMDR does not require you to share every detail of your past traumas to the therapist, it is important to feel that you can be honest and open with the clinician. Make sure that the therapist you have chosen offers therapy in the style that you are interested in, in person in an office or online. EMDR can be effective by either method, so it is up to the client which they prefer and which is accessible to them. There are some providers who offer EMDR Intensives, which can include longer EMDR sessions over the course of several days. Understand your Role as ObserverEMDR is focused on assisting your brain in engaging in the natural healing process that it is designed to do. Rather than trying to force cognitive reframes or challenge thoughts, in EMDR Therapy we allow the healing process to occur by supporting it. Because of this, the client is meant to observe, without judgment, what is coming up for them. This can include some of the following: thoughts (such as idea about yourself or the world), images (memories of the event or another event), feelings (surges of emotions), and body sensations (physical perception). When explaining this role of observer to clients, I often use the analogy of riding on a train and watching the scenery pass by. Sometimes the train travels quickly and the images seem to fly by, and at other times the train slows down and more time is allowed for noticing what is coming up. Rather than overthinking the speed of the train, the client notices what passes by without judgment. One of the most common questions I hear from clients at the end of the first few sessions of EMDR is “Am I doing it right?”. There is no right or wrong way as a client to do EMDR. Everything that comes up is part of the process. Having trust in the clinician, as discussed above, will allow them to guide you as needed through the EMDR process.  Allowing VulnerabilityAn essential part of EMDR is allowing oneself to be vulnerable in exploring and processing emotions. It requires vulnerability with yourself, in allowing emotions to ebb and flow throughout the session, and the therapist, to allow yourself to process in their presence. Vulnerability can be really difficult for trauma survivors, especially those who have compartmentalized their trauma and feelings for years in order to function. Here are some suggestions for exercises that can help you to explore vulnerability: 3 Ways to Increase VulnerabilityKeep an Emotion Log Check in with yourself non-judgmentally periodically throughout the day and ask yourself how you are feeling. As you build on this skill and are able to readily identify your emotions, ask yourself where you feel that emotion in your body. You can keep a log/journal of this to reflect back on and build this into a regular practice. Learn More about Vulnerability Brené Brown has an excellent TedTalk "The Power of Vulnerability", which can help you to expand your knowledge about vulnerability and give reason to embrace it. Check out the video linked here. Connect in a Vulnerable Way If you have a person in your life who you feel safe and comfortable enough with, practice increasing your vulnerability with them. Share with them a feeling you had that day. It doesn't have to be painful emotions or related to your trauma. It can be about your happiness that someone at work was nice to you today. Notice the response that you get from them. Positive reinforcement of vulnerability occurs when we receive validation and empathy from those that we share ourselves with. Build Grounding SkillsSince the main focus of EMDR is to reprocess traumatic memories, it is likely to bring up many feelings along the way. Grounding skills are very helpful when you may feel that your feelings are overwhelming or unsafe. Between sessions, should thoughts of your EMDR work pop up in your head, you can use your grounding skills to return your focus on the present moment. Here are some of my favorites: Use your Senses Focus on one of your 5 senses (sight, hearing, smell, touch, taste) and place all of your attention there. There is no need to describe or judge what you are experiencing - just experience it. This can work especially well when you have something that you enjoy, like the taste of a fresh cup of coffee or the smell of a flower. Focus on your Feet Your feet connected to the ground beneath you is as present-moment as you can get. Notice the connection of your feet to the ground. Notice the way in which the ground holds your feet up. This tool can be used anytime that the ground is accessible to your feet, whether you are wearing sneakers at the gym, barefoot at the beach, or wearing dress shoes at the office. Safe and Calm Enough Place Bring up an image of a place that feels safe and calm enough for you. Perhaps it is a place you have been before, or it is a place you think of but have never traveled. Notice everything about it - what you see, smell, taste, feel, and hear. Notice how you feel as you think of this place. Notice how you feel in your body as you think of this place. Breathing Exercises There are many excellent breathing exercises that are taught in therapy. One of my go-to’s is to count the breath as you breathe in deeply through your nose (think: “In 1”) and out through your mouth (think: “Out 1”). Repeat this up to a number of your choosing, or until you feel grounded! Create a Container EMDR does not require homework between sessions (yay!). However, sometimes thoughts of EMDR work pop up between sessions due to a reminder that can come up in your daily life. Having a theoretical container in your mind to store all of your EMDR work gives you a tool to help you between sessions should a thought or feeling related to your EMDR work come to mind between sessions. Practice visualizing your container, designing it however you wish, and feel free to add as many security measures as you would like to keep it closed.  Remember, the above items are not mandatory to complete before starting to work with an EMDR therapist. Your EMDR therapist will likely review all of the above with you as you start working together. EMDR is an amazing therapy to engage in. It is different from other therapies, and for that reason can be challenging to begin. I hope that these items may help you to prepare and feel more comfortable with EMDR as you embark on your journey. About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS, EMDRIA Approved Consultant is the founder and owner of Healing & Growth Counseling. She found her practice as a mental health counselor to evolve and change in amazing ways upon becoming trained in EMDR. Finding that many of our current day struggles stem from painful and traumatic experiences in our past, she believes that healing from them using EMDR can help to move forward in our present-day goals. Cindy is a Board member of the EMDR Long Island Network, a non-profit focused on furthering the presence of and availability of high-quality EMDR services on Long Island, as well as supporting EMDR clinicians in their work. Interested in learning more about the EMDR services at Healing & Growth Counseling? Check out our EMDR Therapy service page here. Interested in learning more about Cindy? Check out her bio here. Interested in scheduling an appointment for EMDR Therapy in New York? Call us at (516) 406-8991 or fill out our contact form here.
How to Get the Spark Back in Your Relationshipby Candyce Young, MSEd, MHC-LP As you sit on the couch unwinding in the evening, scrolling on social media, you come across a photo posted by one of your friends. “Wow! Look at that! Another happy couple!” you think to yourself, noticing feelings of sadness, envy, anger, and/or jealousy. Although you know your friend meant no harm to you by posting her photos, it can be painful to see photos of “happy couples” while you feel that your relationship is doomed. Thoughts intrude and increase regarding your own relationship, which you have felt concerned about for some time. No matter how much you and your partner say you will try to “do different”, it doesn’t seem to get better. If you reach out to friends to share your frustration and anxiety about your relationship, your friends respond with “Don’t worry, if you both put in the work your relationship can be exciting and enjoyable again.” These words, though meant to be helpful, can feel vague and lack direction, which can further increase your frustration! Common Questions about Saving Your Relationship
The key to start on the path of rekindling the flame is getting back to having fun together. Yes, rekindling can involve fun in the sheets, but it can also involve changing of your daily routine and enjoying each other's company. Think of this: even though relationships often involve sexual intimacy, they are most often built primarily on an amazing friendship. Unfortunately, this friendship can get off track as time continues, especially as a couple goes through life transitions (both as individuals and together). Read on for some helpful tips on things you can do to reconnect. 3 Easy Ways to Reconnect with Your Partner1. No Cell Phone Night: This sounds so simple but in 2024 this can be a hard task. Put it on silent, do not disturb - whatever it takes but it needs to be out of sight and out of mind. Make a commitment to try this once, and then build it into a more frequent practice. Remember, this can be really challenging, so support one another through it. Chances are, once you are having fun together you won’t think much of your phone! If a full night of no cell phone feels overwhelming, begin with an hour and build up from there. 2. Build in "Casual Intimacy": Intimacy does not only involve bedroom fun. This means getting back to hugging or kissing when greeting one another or when departing for work. This can also involve sitting closer together on the couch and letting your legs touch, or maybe staying in bed on Sunday morning for some cuddles. The sense of touch is powerful when it comes to feeling connected, as oxytocin (the “bonding hormone”) is released. Bonus: the release of oxytocin triggers the release of other feel-good hormones! 3. Planning a Date Night: No matter how long you have been together and what stage of life you are in, couples need alone time. So find the babysitter and engage in an activity that involves action and interaction! Think of activities that you used to enjoy together in the past (if those are still available to you). Try to make sure that it is something that you are able to converse with one another during. For example, going to see a movie can be fun, however you aren’t able to talk with your partner while you are watching the movie. What are some date night ideas that can help me reconnect with my partner?Here are some ideas for dates:
How can I make my date night feel special at home?Unable to get out of the house? Consider ways to designate a “date night” at home. Make sure there is something different about it than what you usually do (for example, don’t just continue watching the same tv show you have been watching together):
I know you're probably thinking, well that's all too easy. Well, complete all 3 and then measure the flame between you both. It may take time, but it will be well worth it! Who knows, your relationship could be the next candid moment of a Happy Couple!  About the AuthorCandyce Young, MSEd, MHC-LP is a clinician at Healing & Growth Counseling, providing individual and couples therapy to clients throughout the state of New York via online therapy. Candyce grew to love working with couples as early as her days of internship. Candyce shares:"The best part about couples work is witnessing the commitment each partner is willing to give to rebuild the relationship. As a clinician in a long term relationship it resonates with me around the idea of wanting to rekindle the love." One of Candyce's favorite activities to help jumpstart rekindling is to have couples take on a new adventure. The type of adventure depends on the couple and each partner's comfort level. A physical challenge can range from going on a slightly more challenging hike to trying a new sport to deep sea diving. A less physical challenge can range from playing a more challenging game to visiting a new place to learning a new language. The key to rekindling the relationship is finding an adventure you will do together and doing something you both have never done. Interested in learning more about Candyce? Check out her bio here. Interested in scheduling an appointment for Couples Counseling in New York? Call us at (516) 406-8991 or fill out our contact form here.
by Megan Ockovic, MA, MHC-LP Throughout our lives we are constantly developing and changing, often alongside changes to our life circumstances. We begin as newborns, then toddlers, developing and changing day to day and minute to minute. We may experience transitioning to a form of childcare, such as daycare or a nanny caring for us in addition to our primary caregivers. We experience a transition when we become a student, being tasked with learning certain information and often transitioning to spending time away from the home regularly. We make many transitions throughout our adolescence, including puberty, hormonal changes (often including sexual attraction to others, often before it is understood on a cognitive level), social influence, making (and breaking) of friendships, joining of sports and clubs, and thoughts of future career. As we leave high school, we transition to the world of college and/or the world of work, and possibly increase independence by separating from primary caregivers and living with friends, significant others, or on our own. We transition in and out of relationships as we find and change our path. We may choose to marry, to divorce, to move, to have children. All of which are transitions. We must experience hundreds of transitions throughout our lives! Sometimes transitions are unexpected, such as: unwanted transitions due to an injury or loss of a close friend; transitions that lead to a range of feelings like being needed to care for a family member or an unexpected pregnancy; and transitions that trigger feelings of extreme happiness like a proposal or finding out that you won the lottery. An important factor to consider is the impact that the transition may have on your life and how it may affect your day to day life. The impact of the event on your relationships, routines, assumptions about yourself, the world, and roles are also important to consider. Life transitions, although normal and frequent, are crucial to our development. We learn from our life transitions. We may mature and grow from our life transitions. Internal transitions can impact our sense of self. Questions such as “Who am I?” can be an important part of this process. Our sense of identity, autonomy, and spirituality can also be part of this transition process. Due to everyone’s situations being different, here are five important factors to consider when going through a transition: 1. TriggerWhat set off the transition? Was it planned, expected, or unexpected? Was the trigger something that you chose to do? 2. TimingHow does the transition affect your current life situation? Is it happening at a time that feels like the right time? Is it happening at a time that family, friends, and society will be accepting of, or is there the possibility of having to cope with negative feedback or challenges from others in your life? 3. ControlWhat aspects of this transition are within my control? Do you have the ability to make choices that will slow down, speed up, or change the trajectory of this transition? 4. Role ChangeDoes this transition involve a role change for me? Do I feel that my identity will be challenged or forced to shift due to this transition? Is it a role change that I am looking forward to, or one that I am dreading (or maybe a mixture of both!)? 5. DurationIs this transition sudden or drawn out, and is it seen as permanent or temporary? Am I able to influence or make decisions that will change the duration of this transition?  Transitions that typically occur at certain times for others may occur for you at a different time, which can make them more difficult to go through, feeling that you are missing the camaraderie and support that you had expected to have. Here are some suggestions for when you are experiencing a transition in your life:
Read on for more details about each of the above suggestions: 1. Seek Support from Loved OnesHaving support from others can help immensely with going through a life transition. You can turn to family and friends who know you well to share your thoughts, feelings, and struggles with. Consider a loved one(s) who you know will be supportive in the way that you need them to be. Perhaps speaking with a loved one(s) who has been through a similar transition, especially if you feel that they handled it well. 2. Seek Support from your CommunityConnecting with others who have experienced similar transitions can help you to feel heard and understood. The community that you seek support from can be local to your home, including support groups, meetups, and groups held at your local doctor or therapist’s office. The community can also reach further, meeting with others in an online format, whether using social media, virtual support groups, or message boards on websites devoted to specific concerns or experiences. 3. Connect with YourselfIt can be easy to feel overwhelmed and focused only on your current life transition. Many people find themselves no longer engaging in hobbies and activities that they used to enjoy, which can lead to increased feelings of sadness and depression. Try to continue engaging in the things that you enjoy, even if they must be modified in order to engage at the current time. 4. JournalingWriting down your thoughts and feelings can help you to process them as they come up. It can be kept privately or shared with trusted others who may be helping you through your current life transition. You may choose to discard the journal at some point in time, or save it to refer back to in the future. 5. Seek Professional SupportEngaging in therapeutic services can help you to further process your thoughts and feelings about your current experiences. Life transitions can leave us in states of contemplation, confusion, and with difficult emotions. Working with a therapist may help you to explore identity shifts you are experiencing, accommodate your hobbies and activities to your life change, and seek the support that will be helpful. If the cause of your life transition was traumatic to you, a therapist can assist with processing this and moving past the trauma.  Upcoming Seasonal TransitionsSince we are quickly approaching some major annual transitions, let's take some time to discuss them here. Seasonal and holiday transitions be very difficult for individuals. Some may be affected by adjusting clocks in the spring or fall, others are affected by temperature changes. The upcoming Daylight Savings Time change of “Falling back” means getting an extra hour in the middle of the night. It also means spending a lot more of the day in darkness. This can impact your routine, your mood, and your natural rhythm. Research is increasingly uncovering ways that Daylight Savings Time affects physical and mental health. Holidays can also be difficult due to pressures to have it all together, time spent with family members that may be triggering, as well as grieving holidays past and family members who have died and are no longer part of the celebrations. Some holiday traditions may spur memories of holidays past, triggering grief, guilt, and a cascade of other painful and complex emotions. The following are some strategies to help with the change of seasons and holidays :
Life transitions, whether seasonal, expected, or unexpected, can be difficult and really tough to go through. You are not alone! Therapy can help. Working with a clinician who understands the complexity of life transitions can give you a safe space to explore and process your feelings as well as make healthy plans for moving forward. Therapists who specialize in life transitions can help you to better understand your new or changed role and cope with the changes you are going through. You do not have to feel alone in your journey! References: (1): Harvard Health, https://www.health.harvard.edu/newsletter_article/shining-a-light-on-winter-depression#:~:text=You%20should%20absorb%20light%20for,light%20time%20before%2010%20a.m.
About the AuthorMeg Ockovic, MA, MHC-LP, is a clinician at Healing & Growth Counseling. She specializes in helping her clients to adjust to, cope with, and thrive through life transitions. She herself has been through many life transitions. One that she reflects on positively is that of changing careers to become a mental health counselor. She always knew that counseling was her passion, wanting to help and hold space for others going through changes in their lives. Her favorite part of working with clients through various life transitions and adjustments in life is the increase she witnesses in self-efficacy as clients are able to execute behaviors necessary to produce changes. She loves the opportunity to validate her clients' progress and to be their cheerleader while they learn new coping skills, self-beliefs, and the confidence necessary to navigate their current transition. Questions? Interested in scheduling an appointment? Call us at (516) 406-8991 or Submit a Contact Form here.
by Tiffany Leonard, MA, MHC-LP “It all started when I was a child”... is the kind of saying one may joke about when you tell a friend you go to therapy. All jokes aside; did you know that therapy does not always have to look like you’re lying on the couch with your feet up staring at a ceiling and talking to a stranger about your earliest childhood memories? Sigmund Freud may think otherwise but being in the 21st century, things are more up to date than way back then; sorry Freud! Therapy, in a nutshell, has many different areas and tactics that can be of help to any individual. Whether it be talking about a significant problem, deep diving into memories, or seeking new tools and coping mechanisms that one can use for everyday life, therapy can be tough work and at times quite daunting! But it doesn’t always have to feel that way. As a clinician, thinking outside of this box can include bringing creativity into your sessions. Being creative in your day to day work can be fun for both the clinician and client, while still assisting the client in working towards their goals. “What? Therapy can be fun? Doesn’t it have to be a serious conversation only? Isn’t that why people come to therapy to talk about stuff they’re afraid to talk to others about?” Well, dear reader, I’m glad you ask these important questions. The answer is simply ‘Yes’, therapeutic work CAN be both fun and productive, for both the client and therapist as well; this goes for all ages too, not just kids! In my line of work I find it important to gain an understanding of who my client is and develop creative activities that can help them to bring out and process what they are feeling. These activities can be used to help in building rapport with a client during the initial stages of therapy. They can also be used to help with history gathering and getting to know your client, often helping your client to not feel like it is a strict interview or interrogation. Creativity and art can be used in session in a way to help clients express and process difficult or painful feelings, as well as portray shifts and changes that have occurred internally. It is important to note that not all creative activities are for everyone, and not every session needs to involve these activities. I truly believe that therapy should be individualized for each client. I like to keep some creative activities in my "toolbox", ready to use them as needed during a meeting with a client. Here are some of my favorites: Drawing & Coloring in TherapyFreedom of expression in a safe space can bring about SO MANY emotions and behaviors that a clinician can identify and explore with the client. Drawing a picture of your family can help us to look at family dynamics and relationships within your family. We’re not looking for the next Vincent Van Gogh (although, if fitting, we will make a positive comment on how well you can imitate his work!). It can also lead to a broader conversation within the session about each family member and what makes them special to you. Coloring in general can be grounding and comforting. Choosing colors to fill in a mandala or coloring sheet can be a form of expression. Drawings and doodles can also help you to express inner thoughts and feelings. A popular childhood activity, it also can help our adult clients to soothe their inner child during or after expressing painful emotions. Jenga & Card GamesA game such as Jenga or one of many card games can be a fun and casual way to ease into a therapeutic conversation, especially in the first stages of therapy. It can also help us get to know feelings and reactions related to winning and losing. Participating in a competitive game can help us to explore self control aspects and coping with the unknown. As the Jenga tower teeters to and fro later in the game, it can stir up feelings related to the concerns that brought a client in for therapy. The symbolism of aspects of game play can lead the therapy session into addressing the roots of a client's concerns. Playing with ToysPlaying with toys with my client is an interactive experience to gauge how well the client can play with others, share personal items and even shows us what brings you comfort when times can feel stressful (everyone needs something soft and cuddly to give a squeeze when we feel overwhelmed; it’s therapeutic!). Toys can be used for grounding during trauma work. They can also be used to portray real life scenarios and experiences in the therapy room. They can help a client during role play scenarios, preparing to use what they are learning in therapy in their daily life. Having a CatchUs clinicians want to make sure you’re in the here and now and are grounded in session; especially when talking about specific traumatic event(s) that may cause painful emotions to arise. We want to include safety in our sessions when working with trauma; so tossing a ball (a soft stress ball is perfect!) back and forth helps clients to stay in the present moment. It is very challenging, maybe impossible, to catch and throw a ball when your mind is fully in the past! This is especially helpful while clients explore difficult experiences and emotions. Client's Creative OutletsMany clients have previously engaged in creative outlets that have been helpful for them. I enjoy giving them the opportunity to incorporate these tools into the therapy work. Especially if clients have found a creative outlet to be great for self care, incorporating it into the therapy work can be powerful. Clients may want to utilize clay, music, dance/movement, or other artistic avenues in and out of session as a way to enhance their therapy work. Another creative outlet that is more focused on the clinician, but will also benefit the client, is to enjoy creating a fun and comfortable environment within the office space. Show a bit of your personality within your safe space that you’ve created for your clients. Consider utilizing some of your creative outlets in creating your space. If you enjoy painting, buy a blank canvas and paint your own wall decor. If you enjoy working with clay, design a piece or two that sits on your shelf. If you enjoy building with wood, consider designing and building shelves or your ideal table for your office. Invite your clients into a warm and cozy area so that they may feel safe and comfortable enough to be vulnerable in the therapeutic process to gain the most from their time with you. With that being said: decorating your space can be a therapeutic experience for us clinicians too, so why not enjoy work while making yourselves feel at home too!  Tiffany incorporates art and creativity into her therapy practice, including the decorating of her therapy space! About the AuthorTiffany Leonard, MHC-LP is a therapist at Healing & Growth Counseling who lets her creative side shine when it comes to her work. She incorporates creative methods with her clients to help them to feel comfortable in therapy and to move towards their goals. She is always considering new ways to help her clients heal and overcome obstacles in their lives. She is also responsible for much of the decorating in our office in Massapequa Park, as you can see in the photo above. In her personal life, she incorporates creativity through hobbies such as baking, spending time outside with family and friends, and making travel plans. She also enjoys the creative outlets of others by reading books and watching movies and television shows.
Interested in learning more about Tiffany? Check out her bio page here. Interested in scheduling an appointment with Tiffany? Call us at (516) 406-8991 or fill out our Contact Form here. |
PurposeBlog posts are meant to bring mental health awareness and education to anyone who visits our site. Please know that although reading blogs may be extremely helpful, they may not substitute the work that can be done in therapy. Archives
December 2024
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Healing & Growth Counseling
4770 Sunrise Highway, Suite 102
Massapequa Park, NY 11762
(516) 406-8991
4770 Sunrise Highway, Suite 102
Massapequa Park, NY 11762
(516) 406-8991
- Home
- Services
- Groups
-
Clinicians
- Sarah Mohan, MS, CRC, MHC-LP, CVE, WIP-C
- Erika Calcagno, MHC-LP
- Candyce Young, MS, MHC-LP
- Brenna Tighe, LMHC, CRC
- Joann Romano, MSEd, LMHC
- Jaime Harkins, MSEd, LMHC, CRC
- Tiffany Leonard, MHC-LP
- Meg Ockovic, MHC-LP
- Rachel Lubell, LCSW-R, CASAC
- Heather DeGuire, MA, LMHC
- Erin Langstaff, MSEd, MHC Intern
- Cindy Zabinski, LMHC, CRC, ACS
- Fees & Insurance
- Contact
- Online Therapy in NY
- Blog