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How to Find a Therapist That Accepts Insurance

By: Jessica Taylor, LPC In today’s fast-paced (and sometimes scary) world, prioritizing mental health is essential. However, the cost of therapy can often be a barrier for many individuals seeking help. Fortunately, finding a therapist who accepts insurance can make mental health care more accessible and affordable. In this comprehensive guide, we’ll explore strategies for locating a therapist who aligns with your needs and accepts your insurance plan. Understanding Your Insurance Coverage Before embarking on your search for a therapist, it’s crucial to understand your insurance coverage. Begin by reviewing your insurance policy or contacting your insurance provider to learn about your mental health benefits. Key questions to ask include: What type of mental health services are covered? Are there any limitations on the number of therapy sessions per year? Do I need a referral from my primary care physician? What is my co-pay or co-insurance for therapy sessions? Are there any out-of-network benefits available? Having a clear understanding of your insurance coverage will guide your search and help you avoid unexpected expenses. Utilize Online Directories The internet is a valuable resource for finding therapists who accept insurance. Numerous online directories specialize in connecting individuals with mental health professionals. Websites like Psychology Today and Headway can help you filter your search based on location, specialty, insurance accepted, and treatment approach. When using these directories, be sure to verify that the therapists you’re interested in are currently accepting new patients and confirm their insurance participation. You can typically find this information on their profile or by contacting them directly. Seek Recommendations Word of mouth is another effective way to find a therapist who accepts insurance. Reach out to friends, family members, or colleagues who have experience with therapy and ask for recommendations. Personal referrals can provide valuable insight into a therapist’s style, approach, and whether they accept insurance. Additionally, consider joining online support groups or forums related to mental health. Members of these communities often share recommendations and experiences with therapists, making it easier to find a good fit. Contact Your Insurance Provider If you’re having trouble finding a therapist who accepts your insurance, don’t hesitate to contact your insurance provider for assistance. Many insurance companies offer resources to help members locate in-network providers, including online provider directories and customer service hotlines. When speaking with your insurance provider, be prepared to provide information such as your location, the type of therapy you’re seeking, and any preferences you have regarding the therapist’s gender, specialty, or approach. The more information you provide, the easier it will be for the insurance representative to assist you in finding a suitable therapist. Consider Teletherapy Options Teletherapy, also known as online therapy or virtual therapy, has become increasingly popular in recent years, particularly in light of the COVID-19 pandemic. Many therapists who offer teletherapy services accept insurance, making mental health care more accessible to individuals in remote or underserved areas. When exploring teletherapy options, ensure that the therapist is licensed to practice in your state and that your insurance plan covers virtual visits. Additionally, consider factors such as internet connection, privacy, and comfort level with online communication. Be Persistent and Flexible Finding the right therapist who accepts insurance may take time and persistence. It’s essential to remain patient and flexible throughout the process. If you encounter challenges or setbacks, don’t be discouraged. Keep searching, reaching out to potential therapists, and advocating for your mental health needs. Remember that therapy is a collaborative process, and finding the right therapist is a crucial step in your journey toward mental wellness. By taking the time to research, network, and communicate with your insurance provider, you can find a therapist who meets your needs and accepts your insurance coverage. In Conclusion Prioritizing your mental health is one of the most important investments you can make in yourself. By following the strategies outlined in this guide, you can navigate the process of finding a therapist who accepts insurance with confidence and ease. Whether you utilize online directories, seek recommendations from others, or contact your insurance provider directly, remember that support is available, and you don’t have to navigate this journey alone. With determination and perseverance, you can find a therapist who provides the care and support you deserve, helping you live a happier, healthier life. Interested in working with one of the amazing therapists at Thrive? Reach out today to get matched to the therapist that is right for you! We accept most insurance and offer support in getting reimbursements if your insurance plan has out-of-network benefits.

Overcoming Anxiety: A Guide to Seeking Therapy for Lasting Relief

By: Jessica Taylor, LPC In today’s often anxiety-provoking world, it’s not uncommon to experience feelings of anxiety. From work deadlines to personal relationships, the pressures of daily life can take a toll on our mental well-being. While some level of anxiety is normal, persistent and overwhelming anxiety can significantly impact our quality of life. If you find yourself constantly feeling on edge, experiencing panic attacks, or struggling to cope with everyday stressors, it may be time to consider seeking therapy for anxiety. Understanding Anxiety Before diving into the benefits of therapy, it’s essential to understand what anxiety is and how it manifests. Anxiety is more than just feeling nervous before a big presentation or worrying about a future event. It’s a complex mental health condition characterized by excessive worry, fear, and apprehension. Anxiety can manifest both mentally and physically, leading to symptoms such as racing thoughts, muscle tension, rapid heartbeat, and difficulty concentrating. The Benefits of Therapy Therapy is widely regarded as one of the most effective treatments for anxiety. Unlike medication, which may only provide temporary relief, therapy addresses the root causes of anxiety and equips individuals with coping mechanisms to manage their symptoms in the long term. Here are some key benefits of seeking therapy for anxiety: Understanding Triggers: A qualified therapist can help you identify the underlying triggers of your anxiety. By exploring past experiences, thought patterns, and behaviors, you can gain valuable insights into what causes your anxiety and how to effectively manage it. Learning Coping Strategies: Therapy provides a safe and supportive environment to learn coping strategies for managing anxiety. From deep breathing exercises to cognitive-behavioral techniques, therapists offer a range of tools to help individuals regulate their emotions and reduce stress levels. Changing Negative Thought Patterns: Anxiety often stems from negative thought patterns and beliefs. Through therapy, you can challenge and reframe these distorted thoughts, replacing them with more realistic and positive ones. This cognitive restructuring can significantly reduce anxiety levels and improve overall mental well-being. Building Resilience: Therapy isn’t just about alleviating symptoms; it’s also about building resilience and developing healthy coping mechanisms for life’s challenges. By learning how to tolerate uncertainty, set boundaries, and practice self-care, individuals can better navigate stressful situations without feeling overwhelmed by anxiety. Providing Support: Dealing with anxiety can feel isolating, but therapy offers a source of support and validation. Therapists provide a non-judgmental space for individuals to express their fears and concerns openly. Additionally, group therapy sessions allow individuals to connect with others who are experiencing similar struggles, fostering a sense of community and understanding. How to Get Started If you’re considering therapy for anxiety, taking the first step can feel daunting. However, with the right guidance, finding a therapist who meets your needs is achievable. Here are some tips for getting started: Research Therapists: Take the time to research therapists in your area who specialize in treating anxiety. Look for professionals who have experience working with clients with similar concerns and who use evidence-based approaches such as cognitive-behavioral therapy (CBT) or mindfulness-based techniques. Consider Teletherapy: In today’s digital age, many therapists offer teletherapy services, allowing you to attend sessions from the comfort of your own home. This can be particularly beneficial for those with busy schedules or limited access to in-person therapy. Schedule a Consultation: Before committing to therapy, schedule a consultation with a potential therapist to discuss your concerns and treatment goals. Use this opportunity to ask questions about their approach to therapy and ensure that you feel comfortable and understood. Be Open and Honest: Building a strong therapeutic relationship requires honesty and openness. Be willing to share your thoughts, feelings, and experiences with your therapist, even if it feels uncomfortable at first. Remember, therapy is a judgment-free zone where you can safely explore your emotions without fear of criticism. Practice Patience: Overcoming anxiety takes time and effort, so be patient with yourself throughout the therapeutic process. Celebrate small victories and recognize that setbacks are a normal part of the journey towards healing. In conclusion, seeking therapy for anxiety is a proactive step towards reclaiming control of your mental health and overall well-being. By working with a qualified therapist, you can gain valuable insights, learn effective coping strategies, and ultimately experience relief from the burden of anxiety. Don’t let fear or uncertainty hold you back from seeking the help you deserve. Take the first step towards a happier, healthier life today. Interested in working with one of our expert anxiety therapists? Reach out today to get started!

Having Trouble Making Friends as an Adult? Here Are Some Do’s and Don’ts to Consider

By: Jessica Taylor, LPC Making Friends as an Adult Can Be Tough Making friends in adulthood. This either comes naturally to you, or it feels like a huge (sometimes embarrassing) obstacle. As an introvert, I am definitely a part of the latter group. Making new friends has never felt very easy for me, so making friends in my 30’s? Really tough. But have no fear! It IS possible to make new connections throughout your entire life. Since this is a personal struggle for me, I have been mindful of taking action steps in this area and can report that I am making new connections! I am never one to gatekeep, so here is a list of do’s and don’ts that I think you should consider if you want to make more friends as an adult. Do’s and Don’ts for Making New Friends as an Adult DON’T shame yourself. Shame only feeds the negative thought monster. When we go down the rabbit hole and allow ourselves to buy into negative and unhelpful thoughts, this makes our anxiety, self-esteem, avoidance worse. And what happens when all those things are worse? The last thing you want to do is put yourself out there to make new connections. You want to stay home and protect yourself. So, please know that having trouble making new friends during adulthood is completely normal and nothing to be ashamed of. DO get creative. It seems as though a huge factor for adults struggling to make new friends in recent years is residual social impacts from the pandemic. Companies are just now starting to bring their employees back to the office, but even then, it is often a ‘hybrid’ model. If you are someone who works from home, you have fewer opportunities to network with your coworkers, which is an easy way to expand your social network. This means you need to get creative! Here are some ideas for opportunities outside of your day-to-day schedule: Download the BumbleBFF Ask a close friend if you can join them next time they go to happy hour with their work friends. Message an old friend or acquaintance that you lost touch with for no reason. Join a just-for-fun club sports league. Check out what groups there are in your area on Meetup. Engage in a hobby that you’ve always wanted to try (pottery or mixology class, hiking group, etc.) DO practice desensitization. If you have been avoiding making new social connections for a while now, then your brain is accustomed to sending you fear signals. It wants to keep you in avoidance mode. This is because you have trained it to believe that it must protect you from social situations. If this is the case, you must work on re-training your brain. One way you can do this is to first think of the social situation that you fear the most (i.e. going to a new hiking group by yourself). Then, break the action steps down into 5-10 TINY action steps. Start taking one of the action steps each week, while regulating your body (usually with deep breaths) as it sends you fear signals (butterflies in your stomach, shakiness, chest pains, negative thoughts, etc.) Here’s an example of what this looks like: Step 1: Think about downloading the Meetup app. Step 2: Download the app. Step 3: Create a profile. Step 4: Pick a group you are interested in. Step 5: Apply to join the group on their next hike. Step 6: Think about all of the things that will happen when you go on the hike with the Meetup group. Step 7: Think of some questions you can ask other people in the group, or topics you can bring up to talk about. Step 8: Actually go on the hike! Step 9: Process how that went and what you might do differently next time. DO learn more about yourself. If your avoidance of social situations has something to do with your personality, a great way to reduce shame is to learn about yourself. If you are introverted, you might be surprised by things about yourself that are related to being an introvert and not just because you are ‘weird’ or anxious. I actually created a free training about dating as an introvert. If you want me to send this to you, feel free to email me at Jessica@thrivecounselingdenver.com and I will send it right over! Another option is seeking out books about being introverted, having social anxiety, etc. DO seek out support. If you think that you might have social anxiety, or some other mental health symptoms that are preventing you from making new friends, seek out support! A therapist can help you identify barriers and gain the coping skills you need to manage any discomfort that comes up related to putting yourself out there and making new friends as an adult.

How to Create a Plan That Helps Maintain a Good Mood

By: Jessica Taylor, LPC Creating a Plan Can Help Maintain a Good Baseline Mood Experiencing fluctuations in our mood and functioning are part of the human experience. At certain points in your life, you are going to go through grief and sadness. At other times you might feel a sense of excitement about what is to come next. Then there will be transitional points where you feel an increase in symptoms of anxiety. If you are someone who struggles with mental health issues, these fluctuations may come and go a bit more rapidly than for others. While some aspects of mood changes are out of our control, there are ways that you can work to maintain a decent baseline mood, no matter what comes your way. In my work as a therapist, one common thing I create with clients is what I call a “daily mood maintenance plan.” A little wordy, I know. But writing this plan out, and posting it at a place in your house that is visible to you every day, can be transformative for your mood. Because sometimes we know the things we should be doing to help our mood and functioning, but we just need a reminder to stay consistent with these things. So, if you are someone that struggles with dips in your mood or spikes of anxiety, I encourage you to pull out your iPad, or pen and paper, and create your own mood maintenance plan with this outline that I have created. The Different Parts of The Daily Mood Maintenance Plan The Daily Habits You Need to Maintain What are the things that you need to be doing daily to help yourself function well and feel your best? First, focus on the “big 4:” food, water, sleep, and movement. What is optimal for you in all those areas? For example, I need at least 8 hours of sleep to function the next day. I also aim to get a daily walk, enough protein, and 80 ounces of water each day. Some other examples of positive daily habits are: taking your medications, texting or calling a friend, writing down 1 small win from the day, etc. People, Places, Things, or Situations that Might Trigger Your Mood and Functioning to Get Worse What things have negatively impacted your mood in the past? Some examples are: forgetting to take your medication, being hungry, having a big presentation coming up at work, or having a disagreement with your partner. Warning Signs That Your Mood is Getting Worse What are the internal and external signs that you might be ramping up to experience some symptoms of anxiety, depression, burnout, etc.? This might include some of the typical symptoms of mental illness, but it can look different for everyone. Some people might have more external signs such as isolating themselves away from loved ones, or getting irritable more frequently. Other people might experience internal signs, such as an increase in negative thoughts, or feeling fatigued for seemingly no reason. Coping Skills That You Can Use When These Warning Signs Show Up These are the things, outside of your daily habits, which you can put into action when you notice your warning signs for a mood disruption. Examples are reaching out to a therapist, using mindfulness techniques, or taking deep breaths. It is helpful to figure out which coping skills match your personality (as that will make you more likely to use them), and have them written down (maybe in a note in your phone?) Sometimes when we are anxious or depressed, we forget the things that can help us get back to our baseline mood. Signs That You Need to Reach Out to Others for Support What are the signs that your mood and functioning are continuing to worsen, and it’s time to reach out to other people for support? This might include an increase in substance use or abuse, thoughts of harming yourself, struggling to get out of bed, etc. A List of Your Support People Who are the people that you know will be able to support you if you are getting to a place of crisis? This can include friends, family members, your therapist, the crisis center in your area, or even the suicide prevention hotline. It’s Okay to Ask for Help Need help creating this daily mood maintenance plan? Our therapists would be honored to walk with you as you create your personalized plan to help you better manage your symptoms of anxiety, depression, trauma, etc. Reach out today to get started!

5 signs you need individual therapy for relationships

5 Signs You Might Need Individual Therapy for Dating and Relationships

By: Jessica Taylor, LPC Have you been struggling with an aspect of dating and/or love relationships, and wonder if individual therapy could be helpful? Often, when people think of therapy for relationships, couples counseling is the first thing that comes to mind. But individual therapy can be immensely helpful for a wide range of relationship issues. As a therapist who specializes in adult attachment, I help individuals function their best in dating and relationships. From my experience, here are five signs that I most often see “push” clients into individual therapy for relationships. Five Signs Individual Therapy Could Help Your Relationships You want a relationship, but you are avoiding dating altogether. Rejection sucks. Absolutely no one on earth likes the feeling of being rejected. Did you know that our brain is actually hardwired to fear rejection? It goes all the way back to caveman days. If your caveman ancestor was rejected from the group, chances are he was not going to survive Winter all alone. Because of this, our brain sees rejection as a life-or-death situation that it must avoid. And then when we avoid things, guess what happens? We are training our brain to send us even more anxiety signals the next time we are faced with a situation that could result in rejection. It becomes more and more difficult to not avoid. Does this sound like the cycle you are stuck in? Then it’s time to call a therapist! A therapist who specializes in using Acceptance and Commitment Therapy (ACT) to address the ways in which avoidance is negatively impacting your life is going to help you get unstuck. That way, you can then take the action steps needed to get everything you want in dating and relationships. Every time you start dating someone new, you get anxious and overthink. People with an anxious adult attachment style tend to overthink in relationships. Even the tiniest thing can make them spiral into negative or unhelpful stories. For example, that person you are dating is taking way longer to respond to your text than they typically do. And that’s when your mind starts filling in the blanks. “Maybe they are just in a meeting…but what if they don’t like me anymore…or they are dating other people?” And on and on. Remember what I said about our brain fearing rejection? This also applies to abandonment. And people with anxious attachment styles feel that the most intensely. This can be triggered just by liking someone and not wanting to get hurt again, or it could be due to the other person having a more avoidant attachment style, which hits all your triggers perfectly. Either way, a therapist that works with attachment can help you identify what your attachment style is, as well as your triggers for overthinking. That way you can go into new relationships with the tools to deal with triggers and assess the difference between healthy and unhealthy relationships with your wise mind, rather than emotions. You are still grieving a past breakup, or find yourself obsessing over an ex. Breakups are maybe not as serious as someone dying, but they are a loss. And any big loss we experience must be grieved appropriately. Only then can we fully move on. If you feel you have grieved, but are still struggling to move on, it is likely because you are unconsciously holding out hope that things will eventually work out with your ex. Individual therapy for relationships can help you reach a state of radical acceptance, determine the things that are in and out of your control, and then fully go through the grieving process as needed. You think that you want to be with someone long-term, but you always find something wrong with the person you are dating. We already talked about what an anxious attachment type might look like, but let’s look at the avoidant attachment style. If you lean more avoidant, then you still fear rejection and/or abandonment. It’s just that this fear is typically more unconscious and presents in different ways than it does with someone who is anxiously attached. If you are avoidant, you often find yourself being overly critical of the people you date, until you find something “wrong” with them and detach from the relationship completely. You find yourself unsure of whether you really even want a serious relationship. If this is the case for you, again, an attachment therapist is the way to go. They can help you sift through all your thoughts and feelings about relationships in a safe, non-judgmental space. Your low self-esteem is preventing you from getting close to people. Are you scared of dating because you are believing negative thoughts about yourself? Your brain is telling you that you shouldn’t try to date until you are thinner. Or prettier. Or have more money. But here’s the thing. You are worthy of a happy and healthy relationship right now. If you wait until you are X,Y, or Z before you allow yourself to become vulnerable and put yourself out there in dating and relationships, you are going to always find something else to be critical of, and will continue avoiding. Therapy can help you silence this inner critic and see your worth. Individual Therapy for Relationships If any of these five issues stuck out to you, then there is something holding you back from finding success in dating and relationships. And individual therapy can help you overcome that barrier. I recommend finding a therapist who specializes in this area, and finally investing in yourself.

15 Early Signs That It’s Time to Find a Therapist

By: Jessica Taylor, LPC We all know what severe symptoms of anxiety and depression look like. But did you know that there are early signs you can look out for, which can help you decide when it’s probably time to call a therapist? Have you been wondering if it’s finally time for you to find a therapist? By now, most of us know that you don’t need to be in a moment of crisis to seek out individual therapy. In fact, therapy works best when we are not in crisis. So, if you have been thinking about finding a therapist for anxiety or depression, don’t wait until your symptoms are debilitating. Don’t wait until you no longer feel able to go to work or worse, leave the house. Although, sometimes it can be difficult to know when it’s time to call a therapist, right? Clients I work with often say things like: “my problems feel silly compared to what other people are going through” or “I just didn’t know how bad it was until it was too late.” So, if you are starting to feel some things come up, but are unsure of whether you need therapy, here are 15 early signs that it might be time for you to find a therapist. 15 Signs That It’s Time to Find a Therapist Feeling more tired than normal, even though you are getting enough sleep. Struggling to fall asleep or stay asleep. Gaining or losing weight suddenly. Overthinking random scenarios that have happened, or you think could Feeling more paranoid in general, or in certain situations. You have recently experienced something traumatic (even if it seems like it’s not impacting you). You have gone through one or multiple big life changes recently. Feeling more angry or irritable. Spending less time with loved ones. Having the desire to spend more time at home than usual. Using drugs or alcohol more than you used to. Experiencing weird physical symptoms (stomach aches, for example) that are not for reasons of physical health. You have stopped doing things that you enjoy, or that you know are good for you. Having trouble focusing on work that needs to get done. You are experiencing self-defeating thoughts about yourself. While there are many more “warning signs” which might indicate that it is time to find a therapist, those are 15 of the more common signs for you to consider. Therapy Can Also Be Helpful for Issues Not Related to Mental Health In addition to being essential for learning to cope with symptoms of mental illness, what you may or may not know is that therapy is also helpful for matters unrelated to symptoms of mental health. Therapy is also helpful for just normal life stuff. Need to process a recent move across the country? Therapy can help with that! Need to process or find tools for coping with a friendship breakup? Therapy can help with that! Need help deciding whether a relationship is right for you? Therapy can help with that! Invest in Yourself and Reach Out to a Therapist Today If you are reading this blog, chances are that you are wondering if therapy is right for you. While those are some signs to consider, you also don’t have to do this alone. Give us a call today and we can help you determine whether therapy is right for you. If you’ve never been to see a therapist and are feeling some anxiety about the unknown, we will also explain everything about the process so that you feel comfortable and excited to get started. Don’t wait, invest in yourself and your future today!

Three Sneaky Signs of Social Anxiety

Are you wondering if you might have social anxiety? Here are three sneaky signs of social anxiety about which you should know.

I’m a Therapist and Here are Three Lessons That I Have Learned in My Own Therapy

By: Jessica Taylor, LPC Guess what? Your therapist has probably (hopefully!) been to therapy. In fact, they are likely engaging in ongoing therapy. Back in the day, psychotherapy was really only used to treat severe mental illness. But these days, it is a pretty well-known fact that therapy is extremely beneficial for many different areas of the human experience. Therapy can help you manage normal life stressors in a healthy way. It can also help you navigate life transitions. I’m a therapist in Denver, Colorado. I have been in the field for over 10 years and now own a small group practice in South Denver. In my own life, I tend to engage in therapy in an episodic way, seeking out support when I am feeling particularly anxious or overwhelmed and need a neutral person to hear me out. That being said, here are three important lessons that I have learned in my own therapy. You are not that special Okay, I know that sounds harsh, but listen up. We are all in our own little world; being critical of ourselves. Or just hyper-focused on our own stuff. That doesn’t leave much space to judge others. Sure, other people might notice the things that we don’t like about ourselves (for example, the way our body looks, or the texture of our skin), but they are usually just noticing and not really judging. If someone is judgmental of others, this is coming from a place of extremely low self-esteem and the need to project those feelings out rather than face their own pain. So, the next time your low self-esteem brain wants to tell you that everyone in the meeting is thinking about that blemish on your face, just remind yourself that you are not that special! You don’t have it all figured out Even the most introspective, insightful people need to process out loud sometimes. Circling the drain about something (for example, whether that person you’re dating is starting to pull away) in our own head is typically not as helpful as processing it in therapy. This is because the way we perceive our reality is innately distorted by our own emotions, our core beliefs, and the unhelpful thinking patterns humans are prone to fall into. Sometimes processing isn’t helpful Okay, okay! I realize that I’m contradicting myself here. But as humans we are also “meaning-makers.” We are always searching for the ‘why.’ But sometimes, things just will never make sense to us, and honestly, they don’t need to make sense to us in order for healing and movement forward to occur. An example of this is when in therapy with one of my clients, we talk about a few potential reasons why she might be struggling with low self-esteem in love relationships, which leads to co-dependent behavior. And then five minutes later she says, “I just don’t know why I’m like this.” It is then when I usually reply with: “I think you do know why you are ‘like that,’ and even so, that doesn’t matter as much as what we need to do to begin shifting the negative thoughts you are believing about yourself and the unhelpful behaviors you are engaging in (I say this in a less jargon-y way, but you get the picture.)” Getting caught up in the “but why?” is a convenient way of staying stuck in your behaviors and avoiding change. Because change is scary! Those are just a few of the helpful lessons therapy can teach everyone, even your therapist. Looking for modern therapy with a no BS approach? We can help with that. Reach out today to get linked to the Thrive therapist that matches best to you.

Struggling to Find Your Person? Here Are Four Ways That Therapy Can Help You Find Success in Dating and Relationships

By: Jessica Taylor, LPC Are you trying to put yourself out there in dating and relationships, but are struggling to find someone that you connect with? Or maybe you haven’t even taken the “put yourself out there” step yet, because you are still recovering from past relationships. Either way, if you feel that you are ready for a secure relationship, or want to be ready, here are the four ways that therapy can help with that. Education This one is key! A therapist that specializes in dating and relationships can help you gain important insights about yourself, such as what your attachment style is and how you communicate. These are a huge part of how you function in all relationships. If you are struggling in dating and relationships and don’t at least have some basic knowledge about yourself in these areas, you are setting yourself up for failure! Processing the Past Sometimes, the reason we are not functioning well in current relationships is because we have not yet worked through past attachment injuries or traumatic experiences we had in past relationships. This can create obstacles to allowing ourselves to trust and be vulnerable with others. Holding back might protect us in the moment, but it also leads to never having a genuine, secure relationship with another person. Therapy creates a safe space where you can bring up anything, without fear of judgment. And even if you think that you have processed all your past experiences on your own, or with friends, nothing compares to having a trained professional as an unbiased therapeutic partner. Your therapist will help you sift through these experiences in a safe way, while helping you gain some insights and integrate them into your life story in a way that will allow you to go into future relationships as your best self. Defining Goals and Action Steps Determining what your values and goals are in the area of dating and relationships is really important, and also something that often gets overlooked. One important thing to know is how values are different than goals. A value is the way you want to be in a certain domain of life. It is an ongoing process. A goal is something that you accomplish and can then “cross off your list.” For example, if your goal is to be in a relationship, then once you have found your person, that goal is completed. A value in relationships would be something more like: “I want to be a loving and loyal partner.” That is ongoing and something you must continue to check in on. Once you know your values, you can create your goals. Once you know your goals, you can work with your therapist to break these into action steps categorized as short, medium, and long-term. Accountability It’s easy to set goals, but the follow-through is where many of us struggle. Therapy is a great place to gain accountability to make sure that you are taking the action steps that you have committed to, toward your goal of improving your functioning in dating and relationships. A therapist will do this in a loving and non-judgmental way. Instead of allowing you to beat yourself up when you are dragging your feet on taking action, a therapist will help you assess what barriers might be getting in your way. Do you feel like you need help with finding more success in dating and relationships? Then I recommend determining whether therapy might be the next step you need to take. You don’t have to struggle alone! Therapists are trained to help you learn about yourself, uncover potential barriers, gain new skills, and hold yourself accountable in applying those new skills. Reach out today to connect with one of our licensed therapists!

Not Feeling Thankful this Season? Explore These Three Things

Not feeling thankful this holiday season? That’s okay. Here’s how to accept those feelings in a way that is helpful rather than harmful.

Alone For The Holidays? Here’s How to Navigate The Holiday Blues Like a Pro

By: Jessica Taylor, LPC As winter rolls in, it’s normal for the holiday season to bring on a range of emotions. Especially for those navigating it alone. The pressure to be festive and joyful can sometimes intensify feelings of loneliness and isolation. This can then lead to a potential onset of depression. That being said, I’m here to help! Here are some practical things that you can do, to help you beat the winter blues, and find solace and joy this holiday season. Acknowledge Your Feelings: The first step in combating winter depression is acknowledging and accepting your feelings. It’s okay not to be overjoyed during the holiday season, especially if you’re navigating it solo. Allow yourself the space to feel and process your emotions without judgment. Observing without judgement is key! Understanding that it’s normal to experience a range of feelings during this time can be a powerful first step toward overcoming depression. Create a Self-Care Routine: In the midst of the hustle and bustle of the holiday season, it’s easy to neglect self-care. Establishing a consistent self-care routine can be a lifeline during the winter months. This could include activities such as meditation, yoga, or a warm bath. Prioritize getting enough sleep, eating nourishing foods, and engaging in activities that bring you a sense of peace and relaxation. Embrace Nature and Natural Light: The winter months often bring shorter days and less natural sunlight, which can impact mood and energy levels. Counteract this by making a conscious effort to spend time outdoors during daylight hours. Whether it’s a brisk walk at a nearby park, or simply sitting by a window, exposure to natural light can positively influence your mood and help combat feelings of depression. If you feel that you are struggling to get enough daylight, due to working in an office all day, another great option is buying a sun lamp that you can use at home a few times a week. Set Realistic Expectations: The pressure to create a picture-perfect holiday season can be overwhelming, especially when you’re doing it alone. Set realistic expectations for yourself and recognize that it’s okay not to have everything figured out. Focus on creating moments of joy and simplicity rather than striving for an unrealistic ideal. Allow yourself the freedom to celebrate the season in a way that feels authentic to you. Be sure to schedule a few winter activities to which you can look forward. The holiday lights event at Denver’s Botanical Gardens is an excellent option for a single person. While you engage in activities like this, be sure to ground yourself in the moment and express or visualize your gratitude for where you are in your life. Connect Virtually with Loved Ones: While physical distance may separate you from loved ones, technology allows for virtual connections that can bridge the gap. Schedule video calls with friends and family to share laughter, stories, and even holiday traditions. Building and maintaining connections, even from a distance, can provide a sense of belonging and alleviate feelings of loneliness. Volunteer or Give Back: One effective way to combat depression is by shifting the focus to others. Consider volunteering for a local charity or participating in community events. Helping those in need not only provides a sense of purpose but also fosters a connection to your community. Acts of kindness, no matter how small, can have a huge impact on your mental well-being. Create Your Own Traditions: Rather than dwelling on what you may be missing, use this time to establish your own holiday traditions. Whether it’s trying out new recipes, watching favorite movies, or embarking on a solo adventure, creating personal traditions can make the season feel special and uniquely yours. Seek Professional Support: If feelings of depression feel unmanageable, be sure to reach out for support. A therapist can provide guidance, coping strategies, and a safe space to express your emotions. Therapy, whether in person or online, can be a valuable resource for navigating the challenges that the winter and holiday season may bring. Practice Mindfulness and Gratitude: Cultivate a mindset of mindfulness and gratitude to shift your focus from what you lack to what you have. Keep a gratitude journal, noting down the positive aspects of each day (I often do this at the end of the day, right before I go to sleep.) Engage in mindfulness practices, such as deep breathing or meditation, to stay present and appreciate the simple joys that surround you. Set Personal Goals: The winter season can be an excellent time to set personal goals that bring a sense of accomplishment. Whether it’s learning a new skill, pursuing a hobby, or setting fitness targets, having goals to work towards can provide structure and purpose. Achieving these goals, no matter how small, can contribute positively to your mental well-being. Navigating the winter blues as a single person during the holiday season is a journey that requires self-compassion, intentional self-care, and the courage to seek support when needed. By acknowledging your feelings, embracing self-care, and creating meaningful connections, you have the power to shape a season that brings not only joy but also a renewed sense of self. Remember, you are not alone in facing these challenges, and there is strength in recognizing and addressing the impact of the winter blues head-on.

Why Are Women Experiencing More Anxiety Than Ever Before?

By: Jessica Taylor, LPC As a therapist, I am seeing an unprecedented number of women plagued with debilitating anxiety. Sometimes, it’s about something specific, like relationship issues with a partner. Other times, it’s about ALL of the things. Like the anxiety “swarm of bees” just decides what random thing it wants to hover over that day. And trust me, I get it. I was diagnosed with Generalized Anxiety Disorder (GAD) back in 2012, when I was in graduate school, studying to become a therapist. I was like: “Me? I’m fine, but if I’m studying to become a therapist, I should probably see what being in therapy actually feels like.” And then my therapist was like “You worry more than the average person. You have anxiety.” I was shook. For approximately ten seconds. And then I was like “yes, I do worry A LOT.” Since then, the intensity of my anxiety has ebbed and flowed. There have been times when it was so bad that I needed to be on medication to function. And now, it has been at a mostly manageable level for years. This is because I found the coping skills that work best for me and am very consistent in using those when I notice the warning signs (for example: irritability, a weird eye twitch, and a lack of focus) that come up when my symptoms of anxiety are starting to worsen. But enough about me! And back to women in general. While the modern world has undoubtedly brought significant progress and empowerment to women, it has also ushered in a new set of challenges and stressors that disproportionately affect them. So, let’s talk about why women are facing more anxiety than ever. Gender Expectations and Societal Pressures: Historically, women have been subjected to societal norms that demand we balance multiple roles and responsibilities. In modern times, these expectations have evolved, but they persist. Women often feel the pressure to excel in their careers, maintain their households, raise children, and support their families financially. It appears that we often base our worth on how productive, or worse, perfect we are. When you have a day where you are lacking motivation or energy, how do you feel about that? Do you allow yourself the space to take a “recharge” day? Or are you frustrated with yourself for not getting everything done on your list? Body Image and Self-Esteem: The media and advertising industries continue to propagate unrealistic standards of beauty. With the advent of social media, these unattainable beauty ideals are now constantly in women’s faces. This persistent exposure can lead to body image issues and low self-esteem, which are well-documented factors contributing to anxiety and depression. Think about it, how many times this week have you beat yourself up for something about your physical appearance? Work-Life Balance: In today’s fast-paced world, achieving a healthy work-life balance is increasingly challenging. Women often find themselves juggling the demands of a full-time job with domestic responsibilities and childcare. This struggle to balance personal and professional life can lead to burnout, stress, and anxiety. And even if you don’t have kids, balancing dating or other relationships (love, friendship, family) can feel overwhelming, in addition to working and the much-needed self-care. #MeToo Movement and Gender-Based Violence: The #MeToo movement brought to light the pervasive issue of sexual harassment and gender-based violence that women often face in various aspects of their lives, including the workplace. The increased awareness of these issues has amplified women’s concerns about their safety and well-being, leading to heightened anxiety. In my work as a therapist, I have seen women showing up with symptoms of trauma related to an assault that happened years ago. Awareness is great, but it can also bring up issues that were dormant, or that we didn’t even know were issues. Social Comparison on social media: While social media platforms provide opportunities for connection and self-expression, they also foster a culture of comparison. Women frequently compare their lives, bodies, and achievements to the seemingly perfect lives depicted by others on social media. This constant comparison can lead to feelings of inadequacy and anxiety. Think about all of the other factors we have already mentioned. Social media creates inevitable comparison, which makes us ‘should’ all over ourselves. I should be thinner. I should have a cleaner house. I should make more money. I should be traveling more. I should be farther in my career. I should be packing my kids those fancy lunches. And on and on and on. There are obviously so many other reasons that are contributing to women experiencing more anxiety than ever. I’M LOOKING AT YOU, CURRENT WORLD EVENTS! But the bottom line of all of this are these simple truths: You are not alone in your struggles with anxiety. You are not “crazy.” You are having a normal response to anxiety-provoking things. You don’t have to feel this way forever. Anxiety is super treatable. Ask for help now, you don’t have to go through this alone! Need a therapist? We offer in person and virtual sessions to anyone in Colorado and would love to help. Reach out today to get connected to the therapist that matches to you.