by Brenna Tighe, MSEd, LMHC, CRC Mindfulness: What is it and How do I do it?Mindfulness has become somewhat of a buzzword over the last few years. We’ve heard of it being a cure-all for stress, anxiety, and overwhelm, but what exactly is mindfulness? What is Mindfulness?Mindfulness is the practice of purposely focusing your attention on the present moment. When you’re practicing mindfulness, you are observing your thoughts and feelings without judgement. In a world that is growing more complicated and fast-paced by the day, many of us are feeling a need to slow down and connect deeper with our Self. Mindfulness can benefit us in a plethora of ways. If you’re looking to reduce stress, mindfulness helps improve emotional regulation, which leads to a better mood & better ability to handle stress (Remmers, Topolinski, & Koole, 2016). It’s not only beneficial in reducing your current stress levels, but incorporating mindfulness into your daily routine is a great tool for effectively managing stress permanently. How do I practice Mindfulness?I know when I first heard about mindfulness a few years ago, I ignorantly thought it was sitting cross-legged on a yoga mat for hours, but there are so many different ways to practice mindfulness! I was unaware that there were a plethora of ways to incorporate mindfulness into my life in a way that felt simple and easy for me. Below are a few of my favorite ways to practice mindfulness on a daily basis… Mindful BreathClose your eyes and focus on your breath. Notice where you feel it, it might be the air going in and out at your nostrils, or the rise and fall of your chest/stomach. You can do this for as little as 30 seconds or as long as you want. Mindful ShowerA daily shower is the perfect time to practice a mindfulness meditation exercise. As you step into the shower, notice how the water feels as it hits each part of your body. Notice which part of your body you wash first and switch it up. Habits like showering usually put us on autopilot, we go through the motions without thinking about it. Mindful Five Senses ExerciseThis is a grounding technique that uses all five sense to root down and feel entirely centered in your body. By engaging in this activity, our brain refocuses from ruminating thoughts to focusing on the present moment. a. FEEL: name 5 things you can feel in or on your body b. HEAR: name 4 things you can hear c. SEE: name 3 things you can see d. SMELL: name 2 things you can smell e. TASTE: name one thing you can taste  Phone Apps for MindfulnessThere are also great apps you can download on your phone for guided mindful meditations. Guided meditations can be helpful for people who don’t know where or how to start. Having an expert lead you through the basic steps of your meditation practice can teach us how to do it ourselves down the line. Three of the most recommended apps for guided mindful meditations are…
RESOURCES: Remmers, C., Topolinski, S., & Koole, S. L. (2016). Why being mindful may have more benefits than you realize: Mindfulness improves both explicit and implicit mood regulation. Mindfulness 7, 829-827. https://www.calm.com/blog/about https://www.headspace.com/meditation/guided-meditation https://mobile.va.gov/app/mindfulness-coach Brenna Tighe, MSEd, LMHC, CRC is a clinician at Healing & Growth Counseling, providing individual mental health counseling services to clients in person at our Massapequa Park office and online via telehealth to clients located across the state of New York. Well-versed in mindfulness, Brenna bring mindfulness skills to her clients to help in decreasing symptoms of anxiety, post-traumatic stress, and depression. She is a firm believer in practicing what she preaches, and incorporates mindfulness into her daily life.
by Fallon Panetta, MS, MHC-LP Understanding Attachment Styles and How They Show Up in RelationshipsThe way we connect with others isn’t random. It is shaped over time, often beginning in early relationships with caregivers. These experiences help form what are known as attachment styles, which influence how we think, feel, and behave in close relationships. Attachment styles are not labels or fixed traits. They are patterns that can shift over time with awareness, experience, and support. What are Attachment Styles?Attachment styles describe how we respond to closeness, trust, and emotional connection. They often become more noticeable in relationships where we feel vulnerable or emotionally invested. There are four main attachment styles: • Secure • Anxious-Preoccupied • Avoidant-Dismissive • Fearful-Avoidant/Disorganized Each one reflects a different way of managing connection and emotional needs. Secure AttachmentA secure attachment style allows for both closeness and independence. Individuals with a secure style tend to feel comfortable trusting others and being trusted in return. They are generally able to communicate their needs clearly and respond to others in a balanced way. They can handle conflict without becoming overwhelmed and are able to maintain emotional stability within relationships. While no relationship is perfect, there is a sense of flexibility, safety, and mutual understanding. Anxious-Preoccupied AttachmentAn anxious-preoccupied attachment style is often marked by a strong desire for closeness paired with a fear of rejection or abandonment. Someone with this style may overthink interactions, seek frequent reassurance, or feel unsure about where they stand in a relationship. Their mood may shift based on how others respond to them, and they may be highly sensitive to changes in communication or attention. This can lead to patterns of overanalyzing, needing validation, or feeling easily hurt when expectations are not met. Avoidant-Dismissive AttachmentAn avoidant-dismissive attachment style is often characterized by a strong emphasis on independence and self-reliance. Individuals with this style may feel uncomfortable with emotional closeness and may pull away when relationships begin to feel more serious or vulnerable. They may avoid deeper conversations or have difficulty expressing emotions, even if they care about the relationship. This is not a lack of feeling, but rather a protective pattern that keeps emotional distance.  Fearful-Avoidant / Disorganized AttachmentFearful-avoidant, also known as disorganized attachment, includes a mix of both anxious and avoidant patterns. There is often a push and pull dynamic—wanting closeness and connection, while also feeling unsure, overwhelmed, or fearful of it. This can show up as inconsistency in relationships, where someone may seek connection one moment and withdraw the next. This pattern can feel confusing and difficult to navigate, both internally and within relationships. Why do Attachment Styles Matter?Understanding your attachment style can help explain certain patterns you notice in relationships. You may begin to recognize why you react strongly in certain situations, why some interactions feel more triggering, or why you respond the way you do when you feel disconnected. It also helps reduce self-blame. Instead of asking, “What’s wrong with me?” you can begin to understand where these patterns may have developed. Can Attachment Styles Change?Yes. Attachment styles are not permanent. With awareness and intentional effort, it is possible to move toward more secure patterns. This can happen through therapy, supportive relationships, and practicing new ways of communicating and responding. Small shifts, such as expressing your needs, setting boundaries, or staying present in moments that feel uncomfortable, can lead to meaningful change over time.  A More Intentional Way to ConnectAttachment styles are not about placing yourself into a category. They are a way to better understand how you relate to others and how you can create healthier, more balanced connections.
The more awareness you have, the more choice you gain in how you respond. And that awareness is where change begins. by Fallon Panetta, MS, MHC-LPBox Breathing: A Simple Way to Calm Your Mind and BodyWhen stress or anxiety builds, one of the first things that changes is your breathing. It often becomes faster, more shallow, and irregular without you even noticing. Box breathing is a simple tool that helps slow your breathing down and bring your body back to a calmer, more steady state. It’s easy to learn, can be done anywhere, and is one of the most effective ways to support your nervous system in the moment. What is Box Breathing?Box breathing is a structured breathing technique where you follow a steady rhythm: Breathe in → hold → breathe out → hold Each part is done for the same amount of time, creating a steady “box” pattern. A common starting point is: Inhale for 4 seconds Hold for 4 seconds Exhale for 4 seconds Hold for 4 seconds Then repeat. This pattern gives your body something to focus on, which can help interrupt anxious thoughts and bring your attention back to the present moment. Why Does Box Breathing Work?When you are feeling anxious or overwhelmed, your body is often in a heightened state. Your nervous system is activated, which can make it harder to think clearly, focus, or feel in control. Box breathing helps regulate that response. By slowing your breath, you signal to your body that it is safe to relax. Your heart rate begins to slow, your muscles soften, and your mind can begin to settle. It also gives your brain a simple, structured task to focus on. Instead of getting caught in racing thoughts, your attention shifts to counting and breathing.  When to Use Box BreathingBox breathing can be helpful in many everyday situations, including: • before a test or presentation • when feeling overwhelmed or anxious • during moments of frustration or irritability • before responding in a difficult conversation • at night when your mind won’t slow down You don’t need to wait until you feel overwhelmed to use it. Practicing when you feel calm can make it easier to use when you need it most. How to Try Box BreathingStart by getting comfortable, either sitting or standing. Breathe in slowly through your nose for a count of 4 Hold your breath for 4 Breathe out slowly through your mouth for 4 Hold again for 4 Repeat this cycle for a few minutes. If a count of 4 feels too long or too short, you can adjust it. The most important part is keeping each part even and steady. What to Expect from Box BreathingAt first, it might feel a little unnatural to control your breathing this way. That’s normal. With practice, it becomes more comfortable and easier to access. You may notice your body starting to relax after just a few cycles. Your thoughts may slow down, and you may feel more grounded. The goal is not to completely eliminate stress or anxiety. It’s to give yourself a tool that helps you manage it in the moment.  Box Breathing: A Simple Reset you can Use AnytimeBox breathing is a small, simple practice, but it can have a meaningful impact. It gives you a way to pause, reset, and respond more calmly to what’s happening around you. Even taking a minute or two to slow your breathing can help you feel more in control and more connected to yourself. It’s something you can carry with you anywhere, ready to use whenever you need it. Fallon Panetta, MS, MHC-LP is a clinician and the Intake Specialist at Healing & Growth Counseling. Fallon teaches box breathing to many of her clients struggling with emotion regulation, anxiety, depression, and more. If you'd like to learn more about Fallon, check out her bio here.
by Fallon Panetta, MS, MHC-LPWhat is the Window of Tolerance and Why is it Important?You may hear the term “window of tolerance” in therapy, but it’s actually a simple and helpful way to understand how your body and mind respond to stress. Your window of tolerance is the zone where you feel most like yourself. In this space, you are able to think clearly, manage emotions, and respond to situations in a steady and balanced way. You can handle challenges, stay present, and make decisions without feeling overwhelmed or shut down. The reality is, we are not always in that window. When stress builds, your nervous system can shift outside of that range. For some people, this looks like feeling anxious, reactive, or on edge. For others, it may feel like shutting down, feeling numb, or wanting to withdraw. Both are natural responses, even if they don’t feel good in the moment. When you move outside your window, your brain is no longer operating in a calm, problem-solving way. Instead, it shifts into a protective mode. That’s why small situations can suddenly feel much bigger, or why it becomes harder to communicate, focus, or regulate emotions. Understanding this can be a powerful shift. Instead of asking, “Why am I reacting like this?” you can begin to recognize, “I’m outside my window right now.” That awareness alone creates space to respond differently.  What does the Window of Tolerance look like?When you are within your window, you may notice that you feel grounded, focused, and able to manage what’s in front of you. When you move outside of it, you might notice: • feeling overwhelmed or easily irritated • racing thoughts or difficulty concentrating • wanting to shut down or disconnect • reacting quickly instead of responding thoughtfully • feeling stuck, unmotivated, or emotionally drained These responses are not a sign that something is wrong. They are signals from your body that it is under stress. How can I get back into the Window of Tolerance if I am out of it?The goal is not to stay perfectly calm all the time. That’s not realistic. The goal is to recognize when you’ve moved outside your window and have tools to gently guide yourself back. Some simple ways to support your nervous system include: • slowing down your breathing and focusing on your inhale and exhale • stepping away from a situation, even briefly • grounding yourself in your surroundings by noticing what you see, hear, or feel • moving your body, such as going for a walk or stretching • talking to someone you trust The key is to meet yourself where you are, not force yourself to feel differently right away.  Why does the Window of Tolerance matter in daily life?Understanding your window of tolerance can change how you approach stress, relationships, and even your own self-talk. It helps you recognize that reactions are often connected to your state, not just the situation. It can also help you pause before responding, especially in moments that feel intense. Over time, as you practice these skills, your window can expand. Situations that once felt overwhelming may begin to feel more manageable. You may find that you can stay present longer, recover more quickly, and feel more in control of how you respond. It’s not about being calm all the time. It’s about building awareness and having tools to come back to yourself when things feel off. Fallon Panetta, MS, MHC-LP is a clinician and the Intake Specialist at Healing & Growth Counseling. Learn more about Fallon by reading her bio page here.
What to Expect from Therapy: A Guide for First-Time Clientsby Fallon Panetta, MSStarting therapy can feel like a big step. For many people, the idea of talking to a mental health professional brings both curiosity and uncertainty. It is common to wonder what sessions will look like, what you might be asked, or whether therapy will feel uncomfortable. Understanding what to expect can help reduce some of that uncertainty and make the process feel more approachable. What happens during a first Therapy appointment?The first therapy session often focuses on gathering information and building an initial understanding of your concerns. Your therapist may ask questions about: ● What brought you to therapy ● Current stressors or challenges ● Personal history and important life events ● Relationships and support systems ● Work, school, or daily functioning ● Previous experiences with counseling, if any This conversation helps the therapist understand your experiences and begin identifying areas where support may be helpful. It is also an opportunity for you to ask questions and learn about how the therapist works. There is no expectation to share everything immediately. Therapy is a process, and information can unfold over time as comfort develops.  What is a Therapeutic relationship?A central part of therapy is the relationship between the therapist and client. Research consistently shows that feeling heard, respected, and understood plays a significant role in the effectiveness of counseling. Therapists aim to create an environment that is: ● Confidential ● Non-judgmental ● Supportive ● Focused on your goals and needs It may take a few sessions to feel fully comfortable, and that is completely normal. Developing trust takes time. What are examples of Therapy goals?As therapy progresses, you and your therapist may begin identifying goals for your work together. These goals can vary depending on individual needs and may include areas such as: ● Managing stress or anxiety ● Improving relationships ● Developing coping skills ● Processing difficult experiences ● Strengthening emotional awareness ● Navigating life transitions Goals are often flexible and can evolve as therapy continues. What usually happens in Therapy?While each therapist has their own style, most sessions involve conversation and reflection around your experiences and thoughts. During sessions, a therapist may help you: ● Explore patterns in thinking or behavior ● Identify emotional responses to situations ● Develop new coping strategies ● Practice communication skills ● Gain insight into personal challenges Some therapists also incorporate structured approaches such as cognitive behavioral strategies, mindfulness techniques, or skill-building exercises.  How long does it take to make progress in Therapy?Therapy is rarely about immediate solutions. Instead, it is a gradual process of learning, reflection, and change. Some sessions may feel insightful and productive, while others may simply involve talking through experiences or emotions. Both are valuable parts of the process. Over time, therapy can help individuals better understand themselves, develop healthier ways of responding to challenges, and build skills that support emotional well-being. Is Therapy confidential?Confidentiality is a key part of therapy. Information shared in sessions is kept private with a few important legal exceptions, such as situations involving safety concerns. At the beginning of therapy, your therapist will typically review confidentiality policies so you understand how your information is protected. What does Therapy actually help with?People seek therapy for many different reasons. Some individuals come with specific concerns such as anxiety, depression, or relationship difficulties. Others may simply want support during a challenging period of life. Therapy can be helpful for: ● Stress and overwhelm ● Life transitions ● Relationship challenges ● Emotional difficulties ● Personal growth and self-understanding Seeking support is not a sign of weakness. In fact, reaching out for help is often an important step toward improving mental health and overall well-being.  Final ThoughtsBeginning therapy can feel unfamiliar at first, but many people find that it becomes a valuable space for reflection, support, and growth. The process is collaborative, and therapy moves at a pace that feels manageable for each individual. Over time, it can provide tools, insight, and perspective that support long-term emotional health. Fallon Panetta, MS, is Healing & Growth Counseling's Intake Specialist. She focuses on trying to pair each new client with the clinician in the practice who will be the best fit. Her care and clinical knowledge helps to improve client experience and help clients to reach their goals! Have questions about our services or about the process described above? Call us at (516) 406-8991 or email us at [email protected]m.
Ready to schedule? Check out clinician availability and request an initial appointment using our online system. What is the Butterfly Hug Method?by Cindy Zabinski, LMHC, LCMHC, CRC, ACSWhat is a butterfly hug and how can it help? You may have heard the butterfly hug mentioned by a therapist or by a friend or family member who has done EMDR therapy. It is an easy and effective tool for managing stress and anxiety. In this blog article we will explore how to do the butterfly hug and how it works as a powerful tool in promoting mental and emotional health. How to do the Butterfly HugTo do a Butterfly Hug, first cross your arms over your chest, placing your fingertips gently on your collarbone or upper arms. It is similar to giving yourself a hug, and the criss-cross of your arms creates the look of a butterfly (look in a mirror the first time you do this if you think it would be helpful to see the visual). Tap your fingers gently on your collarbone or upper arms, alternating between left and right, at a relaxed rhythm (you are not being tested on keeping a beat, so there is no need to be exact!). Focus on slow and deep breaths while you tap. If your attention begins to wander, bring your awareness back to your breath and the feeling of your hands gently tapping. That's it!  Why does the Butterfly Hug work?How is it that such a simple exercise can be so impactful? Let's explore some of the ways in which it works. Impact on the Nervous SystemThe Butterfly Hug has a calming impact on the nervous system. As you practice this tool, you may notice an increased feeling of calmness and slowing of racing thoughts and feeling of overwhelm. The parasympathetic nervous system is activated by engaging in the Butterfly Hug, which is the part of the autonomic system that is responsible for promoting relaxation. Nicknamed the "rest and digest" system, it is the system that helps the body to recover from stress and danger. It impacts many bodily systems that you don't often actively think about, such as heart rate, blood pressure, urination, digestion, and sweating, amongst others. We often see these things impacted negatively by stress and anxiety, so by specifically engaging the parasympathetic nervous system we are able to regulate these aspects to either prevent or treat stress and anxiety in our daily lives. Self-SoothingThe Butterfly Hug helps to self-soothe and ground oneself. This helps with emotional regulation and managing intense feelings. This comes from the way in which the Butterfly Hug brings you back to the present moment. By tapping on your upper arms or collarbones and focusing on this as well as your breath, you are using your senses to bring your attention to the present moment. Many unwanted mental health symptoms, such as increased worry about the future or feeling like our head is stuck in the past, can be alleviated in the moment by bringing our attention to the present moment. The act of doing this helps to slow racing thoughts and increase our connection the the world around us or our connection with ourself.  When is it Helpful to Use the Butterfly Hug?The Butterly Hug is great as a standalone tool that is very portable. Consider this - you always have your arms and your breath with you, right? No fancy apps or additional items to carry. It is a great coping skill that can be used when you are feeling stressed, panicked, or anxious. It can be used as a tool when you feel like you are struggling, or one that you implement every so often throughout your day to prevent yourself from becoming overwhelmed. By trying it out in different situations, you can find out when the tool is most effective. The Butterfly Hug is also used as a tool during EMDR (Eye Movement Desensitization & Reprocessing) therapy, as a form of bilateral stimulation. Incorporating this into EMDR therapy assists with keeping a person grounded and present while healing from their past trauma. It also assists with the brain emotionally processing the trauma that is being worked on. (For more information about EMDR, see past blog posts including What is EMDR and How Does it Work? and How to get the Most out of EMDR Therapy.  I hope that this blog post provides you with a tool that you can take with you into your life to decrease feelings of stress and anxiety. Of course, it is not a replacement for therapy, so if you find that this tool is not sufficient to keep you grounded and present in your life (amongst other tools you may already have), seek the help of a therapist or mental health clinician that can help. About the AuthorCindy Zabinski, LMHC, LCMHC, CRC, ACS is the founder and owner of Healing & Growth Counseling. As an EMDR Certified Therapist and EMDRIA Approved Consultant, Cindy primarily focuses on EMDR in her practice with clients. She teaches the Butterfly Hug to almost all clients that she works with as a tool for grounding, self-soothing, and for emotional regulation. For EMDR clients it is a tool that is taught as preparation for EMDR work and often used for bilateral stimulation during EMDR reprocessing. She loves the Butterfly Hug as a tool that can be taken anywhere and utilized to help decrease stress and anxiety, both inside and outside of the therapy room. Interested in learning more about Cindy and her work? Check out her bio here. Interested in scheduling an appointment with one of Healing & Growth Counseling's clinicians, to learn tools such as the Butterfly Hug and to learn how to decrease stress and anxiety in your life? Call us at (516) 406-8991 or fill out our Contact Form here.
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.
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. By Kat Pearl, Ed.M., MA, MHC Intern Over the past few years, online therapy has revolutionized the way we approach mental health care. As a mental health professional, I have witnessed how this innovative approach can make a profound difference in people’s lives. If you are considering whether online therapy is right for you, I encourage you to give it a try. Online Therapy is Convenient and AccessibleImagine having access to a skilled therapist no matter where you live. Online therapy makes this a reality, breaking down geographical barriers and bringing quality mental health care to your doorstep. Whether you live in a bustling city or a rural town, you can connect with a professional who understands your needs. The convenience of online therapy is unmatched. Forget about traffic, bad weather, parking, or squeezing an appointment into your packed schedule. With online therapy, you can have your session from the comfort of your home, during a break at work, or even while traveling. This flexibility ensures that therapy fits seamlessly into your life, making it easier to prioritize your mental well-being. Online Therapy Promotes Comfort & PrivacyFor many, the idea of sitting in a therapist's office can be daunting. Online therapy offers an alternative that feels less intimidating, allowing you to open up in a setting where you feel most comfortable. Whether it’s your cozy living room, a quiet spot in your home, or even your favorite park bench, you choose the environment that best supports your mental health journey. Privacy is another huge benefit. Attending therapy from a location of your choice adds an extra layer of confidentiality, reducing the anxiety of possibly running into someone you know. Online therapy allows you to take control of your mental health in a way that feels secure and discrete. Online Therapy is Proven to be EffectiveYou might wonder if online therapy is as effective as traditional, in-person sessions. The answer is a resounding yes. Research shows that online therapy can be just as effective for treating a range of mental health issues, from anxiety and depression to PTSD. Techniques such as Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Eye Movement Desensitization and Reprocessing (EMDR) adapt beautifully to a virtual format, leading to meaningful, lasting change. Online Therapy Promotes a Strong Therapeutic RelationshipA strong, trusting relationship with your therapist is key to successful therapy, and online sessions are no exception. You might think that connecting through a screen would make it harder to build rapport, but that is not the case. Many therapists have honed their skills to ensure that the virtual experience feels warm, personal, and effective. Regular video calls and thoughtful check-ins can all contribute to a supportive therapeutic relationship. In fact, many clients find that the flexibility of online therapy allows them to be more open and honest, leading to deeper and more productive sessions. Final Thoughts: Online Therapy is Worth ItIn today’s fast-paced world, online therapy offers a unique opportunity to prioritize your mental health in a way that’s flexible, accessible, and effective. Whether you’re navigating life transitions, managing anxiety, or simply looking for a space to grow, online therapy could be the perfect fit for you. I encourage you to explore this option. Consider the convenience, the comfort, and the personalized care you can receive, all from the privacy of your own space. Online therapy isn’t just a viable alternative to traditional therapy – it’s a powerful tool that can help you lead a healthier, more balanced life. Your mental health is worth investing in, and online therapy might just be the perfect way to do it. Why not take that first step today? AuthorThis blog article was written by Kat Pearl, EdM, MA, MHC Intern, a Mental Health Counseling Intern at Healing & Growth Counseling. Kat has many years of experience as a certified school psychologist, and decided to go back to school to become a Mental Health Counselor so that she could work with people outside of the school setting to help them achieve their goals and heal from their past. Kat is an active yogi and long distance runner who engages in her own daily practice of meditation and mindfulness. She incorporates a variety of techniques into her routine, including breathwork, guided visualization, and mindful movement, in order to stay grounded and centered. Kat currently has openings for new clients for online therapy and offers evening and weekend options for appointments.
Interested in scheduling an appointment with Kat or one of our other online therapists? Call us at (516) 406-8991 or fill out a Contact Form here. Curious to know more about how Online Therapy works at Healing & Growth Counseling? Check out our Online Therapy in New York page here. by Kat Pearl, EdM, MA, MHC InternIf you're considering starting therapy and have come across the opportunity to work with an intern at a therapeutic clinic or practice, you might be wondering what exactly that entails. As a Mental Health Counselor (MHC) intern, I am here to clear up any confusion around this and encourage you or someone you know to give it a try. Affordability and Accessibility One of the biggest advantages of working with an intern is the reduced cost of their therapy sessions. Therapy sessions with interns are generally more affordable than with fully licensed professionals, which makes mental health services accessible to a broader population. The lower fees encourage more clients to seek therapy, providing interns with a diverse range of clinical experiences. The lower fees may also be beneficial for clients who are finding it difficult to find a provider who is in-network with their insurance plan and are also unable to afford the costs of out-of-network benefits. While the cost is lower, it’s important to note that the quality of our care remains high due to the rigorous supervision and oversight provided by licensed, well-vetted supervisors. Flexible Scheduling Interns often offer more flexible scheduling options as they build their client base and gain experience. In our post-pandemic world, finding therapists who are both available and affordable can be challenging. Interns are eager to fill their hours and do not keep as large of a caseload as many licensed clinicians, helping to solve availability issues. This flexibility can be especially beneficial for clients with busy schedules, those who need appointments outside of typical office hours, or those who have rotating schedules preventing them from keeping the same appointment time each week. Up-to-Date Knowledge and Fresh Perspectives Interns are immersed in the latest research, techniques, and trends in mental health due to their recent or ongoing education and training. We are often open to trying new or innovative therapeutic techniques and approaches, which can be beneficial for clients who are looking to explore fresh perspectives. Our passion and enthusiasm for our work drive us to apply our skills and knowledge diligently. This can bring a dynamic energy to therapy sessions, fostering a creative and open-minded environment for exploring mental health concerns. Diverse Backgrounds and Unique Perspectives Many interns have years of related work experience in various roles, such as rehabilitation counselors, school counselors, school psychologists, vocational counselors, or other positions that provide a broad understanding of mental health care. These diverse experiences allow us to bring unique perspectives to our internship sites, enhancing our ability to connect with and support clients. Our varied backgrounds enable us to draw on a wide range of skills and insights, making our therapeutic approaches well-rounded and adaptable to different client needs. Comprehensive Supervision As an intern, I am supervised by experienced, licensed professionals who provide regular guidance and oversight. This means clients working with interns benefit from the expertise of both the intern and their supervisors. This meticulous training process often includes weekly supervision meetings, case discussions, collaborative problem-solving, group consultation, and ongoing professional development opportunities. Close supervision ensures that interns adhere strongly to ethical standards, resulting in high levels of professionalism and care. Clients can feel confident that they are receiving quality care, as all intern activities are closely monitored and guided by seasoned professionals. Personal Growth and Development Working with an intern can be a collaborative and growth-oriented experience. Clients play a significant role in the professional development of interns, creating a rewarding therapeutic relationship. Interns are dedicated and committed to their professional growth, ensuring they are well-prepared to become effective, compassionate, and knowledgeable mental health counselors. This mutual growth fosters a unique and empowering dynamic in the therapeutic relationship, where both client and intern learn and evolve together. Incorporating Coping Skills and Exercises As an MHC intern, I am also enthusiastic about integrating practical coping skills and exercises into our sessions. Here are a few techniques you might encounter:
Ultimately, MHC interns bring fresh ideas and enthusiasm while working diligently to support their clients' well-being. Benjamin Franklin once said: "Tell me and I forget, teach me and I may remember, involve me and I learn." I believe that this quote perfectly captures the essence of the therapeutic process with an intern. By involving clients in their journey, both the intern and the client learn and grow together. If you're looking for affordable, flexible, and high-quality mental health care, working with an intern like myself might be the perfect fit. Let's embark on this journey together and explore your potential for growth and healing. AuthorThis blog article was written by Kat Pearl, EdM, MA, MHC Intern, a Mental Health Counseling Intern at Healing & Growth Counseling. Kat has many years of experience as a certified school psychologist, and decided to go back to school to become a Mental Health Counselor so that she could work with people outside of the school setting to help them achieve their goals and heal from their past. Kat is an active yogi and long distance runner who engages in her own daily practice of meditation and mindfulness. She incorporates a variety of techniques into her routine, including breathwork, guided visualization, and mindful movement, in order to stay grounded and centered. If you are interested in scheduling an appointment with Kat, send us a Contact Form here:
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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