As you step into the next phase of life, navigating post-college challenges and overcoming graduation anxiety requires not only practical skills but also emotional resilience. Understanding the post-college transition, managing anxiety, and building a strong foundation for success are critical components of this journey.

This article explores strategies to cope with post-graduation anxiety and offers advice on embracing personal growth while maintaining work-life balance.

The Post-College Transition

The emotional and psychological impact of graduating college can be profound. After spending years in an academic environment, suddenly stepping into the unknown world of adulthood can feel disorienting. The transition from a structured, routine-driven life to one filled with uncertain outcomes and personal responsibility is a major shift. Many new graduates find themselves asking, “What now?” or even feeling scared to graduate college.

The excitement of earning a degree can quickly fade as the reality of financial independence, career decisions, and personal growth sets in. During this transition, it’s common to experience:

• Sadness or a sense of loss
• Confusion about the future
• Feeling scared or worried
• Pressure to quickly secure a job or prove oneself
• Questioning if you’re doing the right thing

You may miss the camaraderie of campus life, the predictable schedule, and the feeling of being part of a community. External expectations can lead to a sense of inadequacy, leaving many wondering if they are on the right path.

The reality is that this period is one of self-discovery, growth, and trial and error. It’s essential to acknowledge that not having everything figured out immediately is perfectly normal. The transition can be smoother when approached with patience, self-compassion, and a willingness to embrace uncertainty.

Understanding Post-Graduation Anxiety: Quarter-Life Crisis and Common Stressors

A significant psychological hurdle many recent graduates face is the quarter-life crisis, which is a period of doubt, confusion, and self-questioning typically occurring in the mid-20s. This often emerges as graduates feel unprepared to meet the expectations placed on them by society, family, or themselves.

Common stressors after college graduation include:

• Job uncertainty: Finding a job can be a difficult task– especially in a competitive market. Whether you have one lined up or are still job hunting, the pressure to secure employment is a major source of anxiety.
• Financial pressure: Paying off student loans, managing living expenses, and adjusting to a new financial reality are all significant challenges. Learning how to manage money effectively is a crucial step in easing post-graduation anxiety.
• Social comparison: Social media can make it seem like everyone else has it figured out. This can heighten feelings of inadequacy, especially as you are seeing peers achieving what appears to be success, whether it’s securing an impressive job, traveling the world, or starting a family.
• Identity and purpose: Transitioning from “students” to “college graduates” and then to “professionals” often requires deep introspection and a reevaluation of personal and career goals.

Recognizing that these experiences are normal (and that many others are going through the same thing) can help ease the pressure. There is no set timeline for success; everyone’s path is different.

Strategies to Manage Post-College Anxiety

While the post-graduation period can feel overwhelming, there are several strategies that can help ease anxiety and provide a sense of control and direction.

Set Realistic Career Goals

Setting realistic career goals is essential for navigating the job market. It’s easy to feel overwhelmed by the pressure to land your dream job right out of college but remember that career paths are rarely linear. Instead of focusing solely on the destination, create small, manageable goals to help you build your skills and gain experience.

How to Set Career Goals After College

Set both short-term and long-term objectives that are specific, measurable, and attainable. This approach will allow you to track progress and feel a sense of accomplishment, which is crucial for reducing anxiety.

Build a Support Network

Developing a support network of family, friends, mentors, and colleagues is crucial in overcoming post-graduation anxiety. Lean on your loved ones for emotional support and encouragement, and seek out mentors who can provide career advice and guidance.

Networking for Recent College Graduates

Networking is also a powerful tool for both professional growth and reducing anxiety. Doing this through events, alumni groups, or LinkedIn can also open doors and increase confidence while opening doors to job opportunities.

Develop Financial Literacy

Financial stress is common (especially with the looming burden of student loan debt), but learning to manage your money can help reduce anxiety. Start by:

• Creating a budget
• Tracking expenses
• Setting financial goals

Financial advisors or financial therapists can be an important post-college support system. They can give financial planning tips for new graduates and help to build good money habits early on.

Check out our other tips for dealing with financial stress out of college in this blog post.

Embracing Personal Growth and Adaptability

The post-college years are an excellent time to embrace continuous learning. Your education doesn’t have to end with your degree. Take advantage of continuing education after college through online courses, workshops, or certifications that can help you develop new skills and enhance your professional profile. Skill development for graduates not only improves your job prospects but also boosts your confidence, making it easier to navigate post-graduation challenges.

Working on Resilience and Adaptability

Life after graduation is rarely predictable, so it’s important to cultivate resilience and adaptability. Being open to change and learning from setbacks will help you overcome obstacles and adapt to new situations. Resilience allows you to bounce back from disappointments and keep moving forward. Try to reframe challenges as opportunities for growth, rather than as failures. This mindset shift can significantly improve your emotional well-being and reduce the impact of anxiety. Check out our blog post about coping skills for more ideas for dealing with this anxious time.

Balancing Professional and Personal Life after Graduating College

Establish Work-Life Balance

Achieving work-life balance is an ongoing challenge, especially in the early stages of your career. As a new graduate, you may feel compelled to work long hours to prove yourself or gain experience. However, neglecting your personal life and well-being can lead to burnout and increased stress. Set boundaries to ensure that you can maintain a healthy balance between work, social activities, and relaxation. Make time for hobbies, exercise, and spending time with loved ones. Prioritize self-care to maintain your mental and physical health.

Prioritize Mental and Physical Health

Taking care of your mental and physical health is essential for overcoming post-graduation anxiety. Make sure to:

• Exercise regularly
• Get enough sleep
• Eat balanced meals
• Practice mindfulness or journaling

Don’t be afraid to seek professional help if you’re struggling with anxiety or other mental health challenges. Therapy or counseling can provide valuable tools for coping with stress and transitioning into post-college life.

Conclusion

Life after graduation can feel overwhelming, but by recognizing the challenges, building resilience, and implementing strategies for personal and professional growth, you can navigate this post-college transition with confidence. Embrace uncertainty, continue learning, and lean on your support system.

Remember: You’re not alone, and your post-college journey doesn’t have to be perfect to be meaningful. By taking proactive steps, you can create a fulfilling and successful life after college.

The post Life After College: Overcoming Post-Graduation Anxiety appeared first on Ellie Mental Health, PLLP.

The Need for Effective Stress Management

Stress affects every aspect of our lives, from our physical health to our relationships and daily routines. When left unchecked, stress can spiral into overwhelming feelings of anxiety, fatigue, and frustration. Understanding how stress affects daily life is the first step toward realizing the importance of stress management.

Why Managing Stress is Crucial for Your Health

When stress becomes chronic, it can have serious health consequences. High levels of stress are linked to a variety of physical ailments, such as heart disease, digestive issues, and weakened immunity. It can also lead to emotional problems, like anxiety and depression. By learning how to manage stress effectively, you can protect your long-term health and improve your quality of life.

Some of the immediate effects of unmanaged stress include headaches, tension, difficulty concentrating, and irritability. It can also lead to sleep disturbances, increased blood pressure, and even weight gain or loss. Therefore, stress relief is not just about feeling better in the moment—it’s about maintaining a balanced, healthy lifestyle.

Looking for more concrete resources for managing stress? Check out our stress management tools here.

Understanding Stress: What It Is and How It Impacts You

Before you can address your stress, it’s important to understand what is stress and how does it affect you. Stress is the body’s natural response to any demand or challenge, whether it’s external (e.g., work or family pressures) or internal (e.g., self-imposed expectations). While stress is a normal reaction, prolonged exposure to stress can cause serious emotional and physical health issues.

Physical and Emotional Symptoms of Stress

When you’re stressed, your body releases hormones like cortisol and adrenaline. This “fight or flight” response can cause rapid heart rate, shallow breathing, tense muscles, and heightened alertness. While these symptoms are meant to help you face a threat, they can become problematic when they occur too frequently or for too long.

Common Causes of Stress

The common causes of stress vary from person to person but tend to stem from a few common sources:

• Work pressures: Deadlines, workload, and interpersonal conflicts at the workplace can be significant stressors.
• Financial worries: Concerns over money, job stability, or debt can create chronic stress.
• Relationship challenges: Family dynamics, romantic relationships, or issues with friends can be major sources of stress. Recognizing these daily stress factors is crucial to begin managing them more effectively. By identifying your stress triggers, you can take steps to reduce their impact on your life.

Find a therapist for stress management here.

Practical Daily Techniques to Reduce Stress

Learning to manage stress in your daily life doesn’t require drastic changes. Simple, practical techniques can help you feel more in control and less overwhelmed. Below are a few daily stress management tips for busy people that can fit into almost any routine:

Quick Stress Relief Tips

1. Deep Breathing: In moments of stress, deep breathing exercises can calm your nervous system and provide instant relief. Try inhaling for a count of four, holding for four, and exhaling for four. Repeat this several times.
2. Progressive Muscle Relaxation: This technique involves tensing and relaxing each muscle group in your body. It helps release physical tension and promotes a sense of calm.
3. Short Walks: A quick walk outdoors can refresh your mind, reduce tension, and provide a mental break.

Mindfulness for Stress

Mindfulness is the practice of being fully present in the moment, without judgment. It allows you to focus on the here and now, rather than worrying about the past or future. Practicing mindfulness can significantly reduce stress by shifting your attention away from anxiety-inducing thoughts.

Meditation for Stress Relief

Meditation is another powerful tool for stress management. It involves focusing your attention and eliminating the stream of thoughts that may crowd your mind. Studies have shown that meditation

can lower stress hormones, reduce anxiety, and improve emotional well-being. Whether it’s guided meditation or a simple practice of sitting in silence, taking a few minutes each day to meditate can help reset your mental state.

Lifestyle Changes for Long-Term Stress Management

While short-term solutions are important, lasting stress management requires sustainable lifestyle changes. Making adjustments to your daily habits and routines can help you better manage stress over time.

Setting Boundaries

One of the most effective ways to manage stress is by setting clear boundaries. Learn how to say no to requests that overburden you, and make time for activities that promote relaxation and self- care. Creating boundaries with work, family, and friends helps prevent burnout and allows you to focus on your own needs.

Balancing Professional and Personal Life

Achieving a healthy work-life balance is essential for stress reduction. Prioritize your personal time just as much as your work responsibilities. This means scheduling time for hobbies, relaxation, and quality moments with loved ones. Making space for these activities can prevent work from overtaking your personal life and reduce stress.

The Role of Nutrition, Exercise, and Sleep in Stress Management

Physical health plays a significant role in how well you handle stress. Eating a balanced diet, exercising regularly, and getting enough sleep are all crucial for stress reduction.

• Nutrition: Eating whole, nutrient-dense foods can help stabilize your mood and energy levels, preventing stress from becoming overwhelming.
• Exercise: Regular physical activity releases endorphins, which are the body’s natural mood lifters. Whether it’s yoga, jogging, or a dance class, movement is a powerful stress reliever.
• Sleep: Chronic stress often disrupts sleep, and lack of sleep, in turn, increases stress. Aim for 7-9 hours of quality sleep each night to give your body the rest it needs to recover.

Resources for Stress Management

If you find that managing stress on your own is difficult or overwhelming, there are numerous resources available to help. Seeking professional stress management support can provide you with additional tools and strategies for coping with stress in a healthy way.

Best Stress Management Apps for Everyday Use

There are several apps designed to help with stress relief. Some of the top-rated apps include:

• Calm: Offers guided meditation, breathing exercises, and sleep stories to help manage stress.
• Headspace: Focuses on mindfulness and meditation techniques for reducing stress.
• MyLife Meditation: Provides personalized meditation and relaxation exercises. These apps can be great tools to use throughout your day to reduce stress and improve mental clarity.

When to Seek Help for Stress

It’s important to recognize when stress becomes overwhelming. If you find that your stress is affecting your ability to function, impacting your relationships, or leading to physical symptoms (such as headaches, fatigue, or stomach problems), it may be time to seek professional help. Therapy can provide you with personalized tools for stress management and help address the root causes of your stress. In therapy, you’ll learn to explore stress management techniques, set healthy boundaries, and develop strategies for coping with the pressures of life.

Final Thoughts

Stress is a natural part of life, but it doesn’t have to control your health or happiness. By understanding what stress is, recognizing its impact on your body and mind, and implementing practical techniques for stress relief, you can regain control and foster a calmer, healthier lifestyle. Remember, effective stress management is an ongoing process, and it’s okay to seek support when needed. Whether it’s through meditation, lifestyle changes, or therapy, the tools are available to help you live a more balanced life.

The post The Ultimate Stress Management Guide: Proven Techniques for a Calmer, Healthier Life appeared first on Ellie Mental Health, PLLP.

Through years of training and practice, I’ve learned that Dance/Movement Therapy (DMT) is much more than just dancing to feel good. It is a powerful, evidence-based psychotherapy approach that integrates movement to promote emotional, social, cognitive, and physical well-being.

Before diving into what DMT is, let’s start with what it isn’t.

What Dance/Movement Therapy Is NOT

Many misconceptions surround Dance/Movement Therapy. Let’s clear some up:

• Not a Dance Class: Clients do not need to know how to dance or be “good” at dancing to benefit from DMT. It is not about learning dance techniques or choreography.
• Not a Form of Physical Therapy: Although movement is a core element of DMT, its primary focus is psychological and emotional healing, rather than rehabilitation for physical injuries.
• Not Just for Women: There may be a misconception that DMT is only for those who identify as female. However, it is a therapy for all individuals, regardless of gender.
• Not for Everyone: Like any therapeutic approach, DMT may not be the right fit for every client. The best therapy is the one that aligns with a person’s needs and comfort level.

Check out our recent interview with a Dance/Movement Therapist here:

The History and Definition of Dance/Movement Therapy

Dance has been used for healing purposes in cultures around the world for thousands of years. However, modern Dance/Movement Therapy as a psychotherapeutic practice developed in the 20th century.

The Origins of Dance/Movement Therapy

One of the pioneers of DMT, Marian Chace, began using dance as a therapeutic modality in the 1940s and 1950s at St. Elizabeth’s Hospital in Washington, D.C. She later co-founded the American Dance Therapy Association (ADTA) in 1966, helping establish DMT as a recognized field.

According to the American Dance Therapy Association (ADTA), Dance/Movement Therapy is:

“The psychotherapeutic use of movement to promote emotional, social, cognitive, and physical integration of the individual.”

ADTA members have expanded this definition to include:

“The intentional use of dance, creative movement, body awareness, and embodied and spoken communication, facilitated through the therapeutic relationship, to foster healing and wellness for individuals, families, and communities.”

What Can Dance/Movement Therapy Treat?

Simply put, DMT can be utilized to treat anything and everything. Examples include:

• Aging and Dementia
• Autism Spectrum Disorders and Intellectual Disabilities
• Learning Disabilities
• Psychiatric, Emotional and Behavioral Disorders in children
• Stress
• Anxiety
• Mood disorders
• Eating disorders
• Low self-esteem
• Relationship concerns
• Trauma
• OCD

…and so much more! A Dance/Movement Therapist will work with you to determine the best approach for your treatment area and goals.

How Does Dance/Movement Therapy Help with Trauma?

Sometimes it can be difficult to articulate trauma experience through words. The body holds memories. When faced with certain stress triggers, we may experience reactions such as shortness of breath, clenched fists, or the flight/flight/freeze response. DMT offers clients a safe space to express their emotions and process their experiences in an embodied way. Over time, this can help individuals to release these held memories and emotions and gain a sense of control, safety and sense of empowerment in their bodies.

Find an Ellie Dance/Movement Therapist near you.

Where Is Dance/Movement Therapy Used?

Dance/Movement Therapy is used in a variety of settings, including:

• Mental health facilities
• Rehabilitation centers
• Medical settings
• Educational institutions
• Forensic settings
• Nursing homes
• Disease prevention and health promotion programs
• Private practice

DMT can be practiced with people of all ages, backgrounds, and in various formats, including individual, couples, family, and group therapy.

How Does Dance/Movement Therapy Work?

Dance/movement therapists help clients improve self-esteem, body image, communication, relationships, and coping skills. By observing and analyzing movement patterns, therapists can help clients gain deeper insight into their behaviors and emotions.

What Happens in a DMT Session?

A Dance/Movement Therapy session can include:

• Expressive movement with props (scarves, stretch bands, balloons)
• Seated or standing movement activities
• The use of different types of music
• Guided imagery and visualization
• Breathing and meditative relaxation exercises
• The use of metaphor, play, and storytelling
• Individual movement, partner work, or group interactions

The goal is not to perform but to use movement as a tool for self-expression, healing, and personal growth.

The Mind-Body Connection in Dance/Movement Therapy

DMT recognizes that we are not just our minds and not just our bodies, but a combination of the two. What impacts one, affects the other.

By engaging in movement-based therapy, individuals can work through emotions, build resilience, and foster a greater sense of self-awareness.

Is Dance/Movement Therapy Effective?

In a word, Yes. Research in the field has demonstrated that DMT can be effective at decreasing depression, decreasing blood pressure, improving psychological and physical outcomes in cancer patients, addressing trauma, improving balance and communication in older adults, and so much more. To learn more, check out these research articles from ADTA or this article found on the National Institute of Health’s site:

Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update – PMC

Do You Need Dance Experience for Dance/Movement Therapy?

No, you do not need any dance experience to participate in a DMT session. Your therapist will guide you in various forms of moving, that may include movement warmups, use of imagery in movement, and use of props such as scarves or stretch bands, to help you express your emotions and address your treatment goals with focus on the mind-body connection. They will meet you where you are in your therapeutic journey and never push you to engage in a way in which you are not comfortable or physically able to do.

How Does One Become a Dance/Movement Therapist?

There are master’s level programs at select schools throughout the country, as well as alternate route training available. After graduating, therapists can apply for their R-DMT (Registered DMT) or go on to pursue their Board Certification and become a BC-DMT. Continuing Education credits are required every five years. In addition to webinar courses, the ADTA holds a Virtual Spring Summit as well as an annual conference in the Fall, held at different regions of the country each year. This year the ADTA will be holding its 60^th annual conference in Raleigh, N.C. In addition, there are numerous opportunities to become involved through local chapters and national committees. For more information, visit www.adta.org .

Ready to Experience Dance/Movement Therapy?

If you ever have the opportunity to try a Dance/Movement Therapy session, I hope this breakdown has given you a better understanding of what it is—and isn’t. I’ll leave you with a quote from American dancer and choreographer Agnes de Mille:

“The truest expression of a people is in its dances and its music. Bodies never lie.”

To learn about other “non-traditional” forms of therapy, check out these other blogs from Ellie Mental Health:

Art Therapy Techniques, Benefits, and Applications | Ellie Mental Health, PLLP

What is Psychedelic Therapy? | Ellie Mental Health, PLLP

VR Therapy and its Mental Health Benefits | Ellie Mental Health PLLP

Listed to Ellie’s podcast episode about Dance/Movement Therapy on Spotify. Read the transcript below:

Miranda: Welcome to the Therapist Thrival Guide. My name is Miranda. I am a licensed clinical social worker, and I’m here with Shelby. Shelby, do you want to introduce yourself?

Shelby: Hi, I’m Shelby. I’m here at the Ellie Mental Health Clinic in St. Petersburg, Florida. I am a registered intern mental health counselor, but I’m also a registered dance movement therapist. It’s interesting to have both fields and bring that to the table for people.

Miranda: So, with dance movement therapy, is that a specific degree you pursued, or is it training you received after earning your mental health or master’s degree?

Shelby: It’s interesting—the school I attended actually offers a psychology minor. I completed that along with everything else. The full title of my degree is Clinical Mental Health Counseling with a Specialization in Dance Movement Therapy. The school is Lesley University in Cambridge, Massachusetts, and their program combines psychotherapy and dance movement therapy at the master’s level.

It’s a two- or three-year degree, and once you finish, you’re eligible to become a registered dance movement therapist. You just submit your application, log your hours, and then meet your state’s licensure requirements—whether that’s becoming an LMFT, licensed mental health counselor, licensed clinical social worker, or whatever fits your state’s obligations.

Miranda: Which of those programs did you complete, or which licensure are you pursuing at this point?

Shelby: So, I have my license in dance movement therapy. You can either be a registered dance movement therapist (R-DMT) or a board-certified dance movement therapist (BC-DMT). You have to be registered first to move up to board-certified status, which requires more experience.

As a registered dance movement therapist, you can do everything a board-certified therapist can, except for things like conducting official research studies. You can still provide therapy, work with clients, and collaborate in the field. But becoming board-certified is a great next step—it just opens more opportunities.

The track for that is pretty straightforward. If you’ve done enough work within your program, you’ll continue building on that. There are always conventions and networking opportunities happening. I stay connected with my cohort, too—we all grew really close during the program. Now, we’re spread out, each bringing different viewpoints on how to apply this approach to both dance and therapy.

Miranda: That is so cool. I appreciate you walking me through that because, in my mind, it’s similar to art therapy. You can infuse creative techniques into your practice, but unless you’ve completed the specific training, you’re not a registered art therapist.

Similarly, as a licensed clinical social worker, I could incorporate some movement techniques with my clients, but that doesn’t make me a dance movement therapist. That distinction makes sense. How did you get started with this? It sounds amazing.

Shelby: It’s a long story—one with a lot of emotion and depth.

I started dancing when I was a freshman in high school and immediately fell in love with it. I always knew I wanted to combine dance with helping people. For the longest time, I thought that meant working with individuals with physical disabilities. I was especially driven to do that because I have a physical disability myself—I’m hearing impaired.

That was my focus for years. But then, in 2015, I got devastating news—my boyfriend had passed away. It was incredibly difficult. I struggled to verbalize what I was feeling. I was so young, and at the time, I was working on a dance project for class. I couldn’t bring myself to continue with the original focus, so I asked my dance professor if I could change it to help me process my grief. She said yes.

I ended up creating a video that was both a celebration of my boyfriend and our story, but it also portrayed the stages of grief. That project was a turning point for me. Something clicked. I realized there was a profound connection between physical movement and emotional healing, and I knew I wanted to explore it further.

I started researching mind-body connections but couldn’t quite find what I was looking for. Then, one day, dance movement therapy randomly popped up on my Facebook feed. I started diving into it and instantly knew, this is it. This is what I’m meant to do.

From there, I researched schools, programs, and what I needed to make this a career. I went all in. Dance movement therapy became my passion—combining mental health with creative expression. I still have the option to work with individuals with physical disabilities if I want, but the mental health aspect really resonated with me. Using movement to help people heal is so creative and fulfilling—it sparks so much inspiration in me as a therapist.

Miranda: Oh, thank you so much for sharing that. That’s incredible. I love how you recognized the healing power of movement before you even fully understood the therapeutic connection. You were processing your loss through dance without realizing how impactful it was, and now you get to help others do the same. I have chills—that’s so cool.

So, what exactly is dance movement therapy? What does it look like in practice?

Shelby: That’s a great question. When people hear “dance movement therapy,” they often think, Am I signing up for a dance class? But no—it’s not a dance class.

The foundation of dance movement therapy is the belief that movement is our first language. We don’t come out of the womb talking—we move. Even in the womb, there’s movement. It’s how we first communicate our needs.

Dance movement therapy taps into that innate language. It’s not about formal dance styles like ballet or hip-hop. Instead, it’s about exploring each person’s natural movement. What feels authentic to them? When they’re angry, how does their body express it? When they’re sad, how do they physically carry that emotion?

As therapists, we help clients reprocess and reframe emotions through movement. It’s a psychological approach that integrates physical expression into social, cognitive, and emotional healing—just like other forms of psychotherapy, but using the body as a key tool for expression and processing.

Shelby:
It’s just in a nonverbal way, but we also recognize the importance of verbalization. To be able to have that too, because once it processes in the body, they can be like, “Oh, okay, now I can verbalize this a little better.”

There are some dance movement therapists—I like to do this too—who practice a “let’s move, let’s talk, let’s move, let’s talk” approach. Then I have some people who are strictly like, “Hey, I don’t want to do verbal,” and I’m like, “Okay.” We’re just going to do movement for the whole session. It’s about bringing in those dance movement therapy skills and helping them on a therapeutic level during those times.

Miranda:
I have so many questions. This is so cool. Okay, what does your office look like? Do you have space to move?

Shelby:
In my office, I have space for me and one other person. If it goes beyond that, or if the person wants more room, I’ll move us over to the group room so they have more space.

I can also do dance movement therapy via telehealth. It doesn’t have to be in person. If any of my clients are interested in virtual sessions, I just want them to have space where they don’t feel constricted.

Also, dance movement therapy doesn’t have to be done standing. It can be done sitting, lying down, or in any way that makes the client feel comfortable—especially in the beginning when it can feel really vulnerable. Being okay with that can be hard, so I let them take the lead with some guidance. Then, we work on building up rapport and confidence in movement.

It’s fun. It’s interesting. I always do it at the client’s comfort level.

Miranda:
Do most of your clients seek you out specifically for dance movement therapy? Or do they tend to have a background in dance?

Shelby:
I have some clients who reach out specifically for dance movement therapy. They’re like, “We want this. We want a holistic approach,” because essentially, that’s what dance movement therapy is—even though we’re applying psychotherapy skills in the session without people realizing it.

Some people see me for just dance movement therapy. Others want both—they’ll say, “Hey, I want dance movement therapy, but I also want talk therapy.”

Miranda:
Sure.

Shelby:
So, I always have two plans in my head for those clients. If they’re doing talk therapy that day and need to process something, I have a plan for that. If they’re wanting dance movement therapy, I have an ideal movement plan ready.

Some people also reach out to me specifically because they want a body-positive therapist. They trust that, as a dance movement therapist, I’ll be body-positive and affirming. I’m not going to shut anything down or dismiss their experiences, which they may have faced elsewhere.

I help them build self-esteem and become more comfortable in their bodies. It’s about fostering body positivity for themselves.

Miranda:
Oh, that’s so cool. When you’re doing dance movement therapy, I think I know the answer to this, but it’s not like you’re saying, “Alright, we’re going to process your grief now, so these are the movements you do for grief,” right? It’s not that structured—it’s more client-led, with whatever movements feel right for them?

Shelby:
Definitely. It’s based on movements that feel comfortable for them, but as the therapist, I’ll gently challenge them to push further when appropriate.

I create treatment plans with my clients. With dance movement therapy, I’ll ask, “What do you want to focus on? Grief? Trauma? Anxiety? Depression?” Then, we set goals and priorities.

For example, if someone comes to me for trauma, I might have them draw something out. Then I’ll say, “Okay, now let’s move with this. How does this move you?” It gets their creativity flowing and helps them explore what their experience looks and feels like through movement.

It’s their story. It’s like they’re becoming the narrator of their story through movement—expressing what their trauma felt like or what they actually experienced.

I have some clients who’ve suffered from domestic violence. If they were choked or held down, they might show those movements. I know the areas of the body where they’ve suffered, and we can work on processing those experiences through movement.

As the therapist, I’m observing and assessing in the moment—while also helping them process. It’s very client-led, but it can also be structured if they feel more comfortable with that. I always check in and say, “This is your body. This is your movement. How your body moves is different from how mine moves. What does this look like for you?”

Miranda:
I would imagine it’s very different from a dance class. It’s not like you’re teaching them specific dance moves. It’s more about showing how their body processes emotions, right? Asking, “What does that movement look like for you?”

Shelby:
Exactly. I’ll also bring in props if I notice someone is struggling.

If I sense they feel “stuck,” I’ll bring out a bunch of props and say, “What do you gravitate toward?” It helps them express their feelings tactically.

A lot of people choose my dancing scarves—these see-through, colored fabrics. The colors can represent emotions. For example, some people pick orange or yellow for anxiety. It’s interesting to see the connections they make.

As they work with the prop, I’ll ask, “How does this feel for you?” Then, I’ll guide them to incorporate it into their body movements. “Where do you feel this in your body?” It helps with the transition into deeper movement exploration.

Miranda:
That’s awesome. A couple of weeks ago, we did an episode on self-care with a therapist (shoutout to Taylor!) who talked about how she processes stress by dancing after work.

I was so inspired by that. Dance is such a great way to release feelings and move your body—especially for therapists who sit all day. Even just being silly or shaking off stress can be so helpful.

I’m curious, what role does music play? Do you choose the music, or do clients choose their own?

Shelby:
It’s different for all ages. With kids, music is huge, of course.

The type of music matters. For example, if we’re working on grief but the music is really upbeat, the client might shift away from processing and just match the music’s energy. As the therapist, I have to assess: “Have they processed enough and now they need this change, or do we need to refocus and switch the music?”

I have several dance movement therapy playlists. Some people get overwhelmed choosing music, so I’ll offer playlists with different moods. I have grounding music—more mellow, meditative tracks—and more intense emotional music that still includes some grounding elements.

If clients bring their own songs or playlists, I fully support that. I just ask that we’re mindful of explicit lyrics since we share office space with other therapists and clients of all ages.

Miranda:
That makes sense.

Shelby:
If a client’s music has explicit content, I’ll ask them to find a clean version. That way, they still feel validated by their music choice while maintaining a therapeutic environment.

Miranda:
Are clients ever choreographing routines, or is it more free-flowing? Like, do they say, “I’m going to dance to this song next week,” or is it different each time?

Shelby:
It can be either way—there’s so much creativity in dance movement therapy.

I’ll ask clients, “Do you want this to be free-flowing, or do you want it choreographed?” Some want something special and structured, like what I did in my own video. Since I was a dancer, mine was choreographed.

If a client wants to choreograph, I’ll honor that. It can be challenging, so I’ll support them through it. But if they want free-flowing movement, I’ll honor that too. It’s entirely based on their comfort level.

Miranda:
That’s great. I’m assuming you’re moving with them—you’re not just sitting and watching, right?

Shelby:
Exactly. Most of the time, I’m moving with them unless they tell me otherwise. I don’t want them to feel alone or like I’m critiquing them. Moving together helps create connection, and I can still observe and assess while participating alongside them.

I’ll mirror exactly what they’re doing—nice and easy—whatever they feel comfortable with. If they say, “Hey, I’m done,” then we’ll close it out. And I’ll ask, “How did that feel for you? What did you notice, especially with the trauma story?”

When they’re doing that mirroring, it can be really liberating for them to finally have someone who’s reflecting their movements. It’s like saying, “I understand what you’re feeling. I hear your narrative. I’m validating your feelings and moving through this process with you.”

I actually did my dance movement therapy thesis on trauma and how to apply these techniques for different trauma situations. It’s fascinating to use dance movement therapy techniques to help someone rewrite their narrative through movement.

Miranda: Mirroring is such a cool concept. I can see how helpful that would be for people. What are some other techniques you often use with clients that are similar?

Shelby: My go-to technique is something I call a body map.

The body map can be whatever the client wants it to be, but it helps both of us see what’s happening in their body. I don’t typically introduce it in the first or second session. I usually wait until there’s more rapport built. When we do it, they create a body map.

There are two ways to do this, depending on their comfort level. They can either trace their body on a large poster board or use a smaller, printed outline of a human figure. On the map, they label emotions they feel in certain areas or identify triggers, like words or music, that evoke specific sensations.

For example, if they feel anxiety in their hands and I notice their hands shaking during a session, I’ll say, “We talked about this during the body map. This is a trigger. You’re feeling anxious right now. Let’s pause and ground.”

Often, people place sensations in their stomach. I’ll notice that they start slouching or cowering inward, almost as if they’re protecting their stomach. That body language tells me a lot, and the map helps me recognize and respond to it.

I always do another body map when they’re ready for discharge. It gives us a visual representation of any changes. We can look at it together and say, “This is how dance movement therapy helped you.” It’s a tangible way for them to see their progress.

Miranda: That’s such a cool tool. I often have Gina on the podcast—she was my clinical supervisor—and she does EMDR, mostly with kids. She talks about using body maps a lot to help kids identify feelings and where they experience them physically. I love that you incorporate this into dance movement therapy too.

Do you mostly work with kids, or do you see adults as well? What ages do you typically work with?

Shelby: It’s all ages. Dance movement therapy has no restrictions. We can adapt it to fit anyone’s needs.

If I have elderly clients, I tailor the movements for their abilities. I also see younger women, and sometimes younger boys. As they get older, boys are often more hesitant due to the stigma around doing something artistic. But I have worked with some older boys who are willing to challenge that stigma.

Overall, dance movement therapy is completely adaptable. There are no restrictions on mental health diagnoses, age, or physical abilities.

Miranda: That’s so important—and so cool—because I can imagine some people might wonder, “Can I do this if I have mobility restrictions?” It’s great to hear how flexible and inclusive it is.

Do you have certain diagnoses or presenting issues that are your niche or that you prefer to work with?

Shelby: I’m pretty open, but I do tend to see a lot of clients with trauma. This includes sexual assault, physical assault, and childhood trauma.

Everyone knows the book The Body Keeps the Score, but it’s true—your body really does hold onto trauma. I often work with people who feel like they’ve cognitively processed their trauma through talk therapy, but they’re still experiencing lingering physical symptoms. That’s where dance movement therapy helps bridge the gap by connecting the mind and body.

I also work with people processing grief. Grief can make you feel physically weighed down, like you can’t even walk. Through movement, we practice releasing some of those heavy, chained feelings.

I see a lot of clients with anxiety as well. Many of them recognize that their anxiety shows up in their body before it registers in their mind. So, they come to me wanting to learn how to regulate their physical symptoms first, knowing that the cognitive response will follow.

Dance movement therapy is also helpful for people with autism, ADHD, and other neurodevelopmental disorders. When I worked in a facility, I saw a wide range of diagnoses. It really just comes down to whether the person is open to the experience. If they’re hesitant, we explore why. Are they afraid something might surface? Or do they simply feel it’s not their thing? It’s fascinating to see how different people respond.

When I was at the facility, I often ran dance movement therapy groups. People would ask, “Are you doing individual dance movement therapy sessions?” and I’d say, “Yes, but only a few per week.” The group format was more common. We’d choose a topic and work through it together using movement.

Miranda: A dance movement therapy group is such a cool idea—I hadn’t even thought about that! Do you choose the music and topic each week, or how does that work?

Shelby: I always choose the music. When you have a large group, it’s hard to cater to everyone’s preferences. That’s where my playlists come in handy—I have a variety to fit different moods and themes.

I do ask them for topic suggestions, though. Boundaries is a big one that comes up a lot. We work on identifying physical boundaries and building the strength to say “no.”

Anxiety and stress management are also frequent topics, along with depression. Sometimes, the group gets super specific, but I try to keep things broad and relatable so no one feels left out. I want everyone to feel they belong, no matter their experiences.

Miranda: When you choose the music, do you typically go for instrumental or with lyrics?

Shelby: It depends. Sometimes I’ll ask, “Do you prefer lyrics or instrumental?” and go with a majority vote. I remind them they’ll get through the group either way, and to just breathe through it.

Other times, I’ll choose the music myself and have it playing softly before they even enter. It helps set the tone and creates a welcoming atmosphere.

Some dance movement therapists always have music playing beforehand, while others don’t. Personally, I like giving the group the chance to experience some quiet before we start—it gives them more agency. When they get to participate in those little choices, I notice their eyes light up.

I always make sure the lyrics are clean, of course. Lyrics can be powerful. People often resonate with specific verses or chords. That emotional connection adds another layer of processing. It’s not just about the movement—it’s about making meaningful connections between mind and body.

For me, it’s all about being flexible. Everyone has their own preferences, and I want to make sure the group feels accessible and effective for all.

Miranda:
For a therapist who’s listening to this, who might be thinking, I didn’t go to school for dance movement therapy, but I have a client who would probably really benefit from doing some dancing in sessions, how would you recommend they approach that?

Maybe it’s a good opportunity for grounding, or maybe it’s a chance to help release some anxiety. What recommendations would you have for a therapist who just wants to dip their toes into it and help their clients?

Shelby:
Grounding is the easiest one for me. When I was starting in the dance movement therapy world, it was easier for me to grasp. There are so many ways you can help someone ground through movement—whether that’s small or big.

In dance movement therapy, breath is huge. We want to make sure we’re breathing while we’re moving. But also, if you notice someone starting to hyperventilate, it’s important to take that moment to be there with them.

I like to add an extra layer to breathwork. I don’t just say, “Okay, listen to my voice and breathe in and breathe out.” I want clients to feel their breath. So, I’ll have them place their hands where they’re comfortable. If they’re stomach breathers, I’ll have them place their hands on their stomach to feel the rising and falling. If they breathe more through their ribs, I’ll have them place their hands on the sides of their ribs or on the front and back, so they can really feel the breath happening.

Tapping is another great one. It’s not hugely well-known, but guiding clients through tapping on their wrist, temples, or center of their chest can signal the body that it’s okay. It creates a new sensation to focus on, helping them get grounded.

I also use progressive muscle relaxation—tensing and releasing different muscle groups. When people get anxious, their bodies often tense up, especially in the shoulders and neck. Leading them through some gentle stretching or progressive muscle relaxation can help release that tension.

Another technique I use for grounding is guided visualization. I have clients visualize their safe or peaceful place, walking them through the path to get there. Once they’re there, I have them take a few breaths and then start incorporating movement. I’ll guide them to imagine moving in their peaceful place and begin mirroring that movement in their body.

So, while they’re mentally in their safe place, their physical body is also moving, keeping them present. It’s often a lot of flowing arm movements, especially if they’re sitting down. You’ll see gentle, wave-like motions because they’re regulating themselves.

To bring them back, I’ll say something like, “Okay, let’s bring your hands together. Take a deep breath in, let your arms circle out, and then come back into the present moment.” I’ll ask, “How was it to be in the present moment and grounded at the same time?” And clients are often like, “Whoa, what was that?”

For kids, I’ll do something playful, like patty-cake, to shift their focus and bring in some fun. Sometimes, I’ll use a coping and grounding skill sheet with random body movements and have clients try them out. It gets creative and spontaneous, which can be really effective.

One piece of advice I always share: try it on yourself first. If you have an idea for a grounding technique but aren’t sure how it will feel, practice it yourself before doing it with a client. That way, you have a sense of how it might land and feel more comfortable guiding them through it.

Miranda:
Okay, you’ve given so much good advice—this has been such an awesome episode. I really appreciate you coming on and sharing your personal connection to this work, as well as giving such practical tips for how therapists can start incorporating movement into their sessions.

Any last thoughts or anything you feel we’ve missed about dance movement therapy?

Shelby:
It’s an ever-evolving field. Therapy as a whole is always changing—there’s constant research happening. Dance movement therapy has been around for a long time, but it wasn’t always recognized as evidence-based. Now, we’re seeing more and more research proving its effectiveness.

There are dance movement therapists currently working on applying cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) techniques to dance movement therapy sessions. That way, it can be more easily billable through insurance and provide clients with even greater benefits.

Trauma work has always been a big focus for dance movement therapy, but seeing these additional modalities incorporated is exciting. It makes me think, “Ooh, what does this do for the field moving forward?”

Miranda:
Thank you so much again for joining me, Shelby. This has been such an insightful episode, and I really appreciate you sharing your expertise.

And thank you to everyone listening! I hope this conversation was helpful and inspiring. See you next week!

The post What Is Dance/Movement Therapy? Benefits, Myths, and How It Works appeared first on Ellie Mental Health, PLLP.

What does it actually mean to regulate your nervous system? For a long time, I thought that my nervous system would be regulated whenever I stopped feeling hard emotions. I’ve learned through years of personal and professional work that my belief was wrong. Hard emotions don’t just stop happening.

Nervous system regulation doesn’t exist in the absence of emotions. To experience nervous system regulation means to experience adaptive responses to emotions. When I can feel my emotions, experience, and move through them, without feeling totally overwhelmed and out of control, I know that I am regulated.

Dr. Dan Siegel identified a concept called the window of tolerance. He identified that when individuals are existing within the “optimal zone,” we are able to effectively cope with emotions that arise. Within this window, we are regulated. Our window of tolerance is flexible. It may shrink when we’re experiencing trauma or emotional overload. It can also grow as we develop and use regulation skills and build emotional resilience. When we are operating outside of this window of tolerance, we may be on one of two sides – hyperarousal or hypo arousal.

Hyperarousal vs. Hypo Arousal

If we think of nervous system regulation as a spectrum, then hyperarousal and hypo arousal lie at opposite ends. Different emotions, behaviors, and thinking patterns can indicate which state we might find ourselves experiencing, which can help us better understand ourselves and our needs.

When you think of the word hyper, you may imagine a little kid with a lot of energy. That is also true for the nervous system. When in hyperarousal, the body has a lot of energy and wants to do something. This is why someone experiencing hyperarousal might unexpectedly hit something or snap at a friend.

Symptoms of Hyperarousal

• Emotions like worry, panic, or anger
• Hypervigilance
• Irritability
• Racing heart
• Feeling hot/sweating

Hypoarousal is just the opposite. Think about a cell phone that you’ve set to low power mode. To conserve energy, the phone limits certain functions. Hypo arousal functions very similarly, although it operates subconsciously. When in hypo arousal, the body is attempting to conserve energy for the tasks the body deems most important. This is why a person experiencing hypo arousal might find themselves staring at their phone for hours, unable to start a task.

Symptoms of Hypo Arousal

• Immobilized, feeling stuck
• Fatigue
• Brain fog
• Boredom, indifference, apathy
• Dissociation

Tips for How to Regulate: Nervous System

Nervous system dysregulation can be tough to deal with. Once we realize that we are experiencing hyperarousal or hypo arousal, what do we do to shift back towards regulation? I’m going to share two emotional regulation techniques to help – mindfulness and radical acceptance.

Mindfulness: A Key to Emotional Regulation

Noticing where we are emotionally at any given moment is half the battle – and it can be a hard one!  Mindfulness isn’t about fixing or stopping emotions. It’s about simply noticing; allowing ourselves to witness our emotions with curiosity and non-judgment.

Mindfulness has a rich history, stemming from Eastern religions and spiritual institutions, such as Buddhism. After Jon Kabat-Zinn brought mindfulness to Western society in the 1970s, its popularity has risen throughout the decades to follow. Meditation is one very common form of mindfulness, but it’s not for everyone. That’s okay! There are several other options for those interested in practicing mindfulness – mindful movement, mindful creativity, even mindful eating. The goal of mindfulness is to build self-awareness, which can happen in a variety of contexts.

Mindfulness isn’t necessarily about what we’re doing, it’s about how we’re doing it. When practicing mindfulness, I decide that I’m going to spend time present with myself, not judging whatever emotions, thoughts, and sensations might come up for me.

Radical Acceptance: The Power of Letting Go

One of the ways I practice non-judgment towards myself is by practicing radical acceptance. The term radical acceptance was coined by Marsha Linehan. She describes complete and total acceptance of our reality. If I can be honest here, I struggled with this concept for a long time. It changed for me when I realized that acceptance is not synonymous with like. I can accept that I may be feeling anger, jealousy, anxiety, or any other emotion. That doesn’t mean that I have to like it, and that doesn’t mean that I have to sit in it either.

Linehan said, “You only have to accept the moment you’re in, but you can try to change the next moment.” Radical acceptance does not mean staying stuck. Radical acceptance allows us to embrace our current reality so that we can make the best choices we can moving forward. Pain cannot be avoided, and rejecting or resisting that pain doesn’t help. From my personal experience, acceptance provides a sense of clarity that allows me to work towards a potential solution.

Radical acceptance is a key part of DBT and ACT. A therapist that specializes in ACT or DBT might be a good place to start.

Final Reminder + a Sprinkle of Self-Compassion

Think back to the hypo arousal example. This person is using their phone, unable to start a task. Mindfulness can allow this person to bring their attention to the present moment and their current experience. Being careful not to slip into self-judgment, the person can practice radical acceptance – “I accept that I feel stuck right now. What can I do to feel slightly less stuck in the next moment?” Even the most regulated individuals may slip into hyperarousal or hypo arousal occasionally – it’s all part of the human experience. Regulation is all about our responses and our ability to mindfully shift into adaptive coping strategies.

One of my personal core beliefs is that we are all trying our best at any given moment. And our best often looks different moment to moment and day to day. Sometimes, we have so much space, capacity, and time and on other days, we just don’t. I’ve recently started to slow down and remember that I do my best. It’s okay that my best today might not be as good as my best yesterday. And it’s okay if that’s true for you too. Growth isn’t a straight path.

Frequently Asked Questions

What is Nervous System Regulation?

Nervous system regulation refers to the ability to respond to emotions in an adaptive way, rather than becoming overwhelmed by them. It’s all about being able to calm ourselves down when things are overwhelming.

What is the Difference Between Mindfulness and Meditation?

Mindfulness is a state of awareness and non-judgement, exploring one’s thoughts, emotions, and bodily sensations. To be mindful is to allow thoughts, emotions, and sensations to come up naturally, simply observing and noticing. Meditation is one form of mindfulness, and tends to be a more structured, formal process in which the meditator often focuses on something specific, such as an object, mantra, or the breath.

How Can I Practice Radical Acceptance in Everyday Life?

First, we must notice any resistance we are feeling. Sometimes emotions are not fun to feel, and we resist them. That’s a normal response! That resistance can act as a reminder, telling us to pause, notice, acknowledge, and accept what we are experiencing and feeling.

Let’s use an example. Many of us have found ourselves late to an appointment and stuck in traffic. Often, our response to this might look something like, “I can’t believe this! I’m already so late, I can’t deal with this.” To practice radical acceptance, we can first pause. Then, we can notice the emotions that are coming up, maybe anger, frustration, anxiety, boredom, etc. Once we notice it, we can acknowledge it by saying, “I accept that I’m stuck in traffic. I accept that I feel super frustrated about this situation.”

Okay, I’ve Practiced Mindfulness and Radical Acceptance – Now What?

These are great steps to take, but sometimes they may not feel like enough. Now that you’re feeling a bit more regulated, it’s a good time to focus on self-care. This article provides a great list of self-care activities you may find helpful.

The post Two Simple Ways to Regulate Your Nervous System for Better Mental Health appeared first on Ellie Mental Health, PLLP.

This blog post explores how gratitude can actually help to reduce symptoms of depression and anxiety, strengthen your relationships, and build emotional resilience and how to get started.

How Gratitude Rewires Your Brain

Research has shown that regularly practicing gratitude can improve mental health, increase life satisfaction, and even boost physical health. By shifting our focus from what we lack to what we have, gratitude allows us to adopt a more positive and appreciative perspective.

The Power of Gratitude on Depression

A pivotal study conducted by psychologist Dr. Robert Emmons, a leading gratitude researcher, found that people who regularly engage in gratitude practices report higher levels of happiness and lower levels of depression. Emmons suggested that gratitude helps shift focus away from negative thoughts and provides a more positive outlook on life, which can help fight depression and it’s symptoms.

Gratitude and Anxiety cannot coexist study

Cindy Stellers completed a study exploring the power of gratitude in tackling anxiety. The idea? Gratitude and anxiety can’t coexist. The finding? Focusing on the good stuff—those little moments of joy and thankfulness—can dial down anxiety levels. Those who made gratitude a daily habit found their minds less crowded with worries and felt a significant boost in well-being. According to Stellers, gratitude serves as a protective mental shield, shifting our attention from stress to positivity. This leaves less room for anxious thoughts to take hold. This means that weaving gratitude into the fabric of our everyday lives could be a remedy for anxiety symptoms. It’s a testament to the power of gratitude, showing its potential to transform our emotional world, pushing anxiety into the shadows.

Benefits of Gratitude

Gratitude Enhances Relationships

Expressing gratitude to partners, friends, and colleagues can enhance relationships. A simple thank you or acknowledgment of someone’s efforts can strengthen bonds and foster a sense of connection.

Gratitude Boosts Resilience

Life is full of challenges, but gratitude can help build resilience. By focusing on positive aspects, even during tough times, gratitude helps us cope better and bounce back faster.

Gratitude Improves Mental Wellbeing

Regularly practicing gratitude can reduce stress and enhance overall mental wellbeing. Cultivating gratitude can lead to a happier and more fulfilled life, with decreased anxiety and depression.

Incorporating Gratitude into Your Life

Start a Gratitude Journal

One practical way to cultivate gratitude is by keeping a gratitude journal. Each day, jot down three things you are thankful for. This simple practice can help shift your focus toward positivity.

Create a Gratitude Jar

This is a great way to involve kids in practicing gratitude. You could read this book about gratitude together and then every day add things into your gratitude jar. At the end of the month, open the jar and read what everyone wrote.

Express Gratitude to Others

Don’t keep the gratitude to yourself. Share it with others. Whether it’s a heartfelt thank you note or a verbal acknowledgment, letting others know you appreciate them can make both of you feel good.

Practice Mindfulness

Take a few minutes each day to practice mindfulness and reflect on what you’re grateful for. This can be through meditation or simply pausing to contemplate the positive aspects of your life.

Focus on the Present

Gratitude helps us live in the moment. Instead of worrying about the future or dwelling on the past, gratitude encourages us to appreciate what we have right now.

Teaching Your Kids to Practice Gratitude

Encouraging kids to practice gratitude can set the foundation for a positive and fulfilling life. Begin a journey of gratitude with your little ones, setting the stage for a fulfilling life filled with positivity. Lead by example by expressing your thankfulness in the everyday, letting them witness gratitude in real time. Thank your partner for doing the dishes or thank your sister for who made dinner, because saying “thank you” shouldn’t be awkward or an afterthought!

Invite your kids to join in activities that encourage them to express their thankfulness, like drawing or writing about what makes their heart happy. Make gratitude a daily ritual, perhaps over dinner or before tucking them in, by sharing the day’s highlights that made you grateful. Involve them in random acts of kindness, from writing thank-you notes to helping a neighbor, to underscore the importance of appreciation. These simple yet powerful practices can help your kids grasp the concept of gratitude, shaping a habit that will enrich their lives.

How to Practice Gratitude When You’re Depressed (or When Things Aren’t Going Well)

We get it—practicing gratitude when feeling depressed can be challenging, but even small efforts can make giant impacts. One thing that I often recommend to clients who are right in the middle of a depressive episode is to write down one or two things each day that make you feel better or bring even a small sense of relief… maybe that is a cup of coffee, cuddles from your cat, sunshine after a rainy day, etc. If writing isn’t your thing, you can also tell them to a friend or tell them to your dog—it’s the reflecting part that is helpful.

Another thing that I recommend is listening to a guided meditation about gratitude – it doesn’t take much effort, but it can help shift your thoughts away from negativity or anxiety. Here’s one I recently recorded that you might find helpful!

Conclusion & the Importance of Gratitude

Gratitude is more than just a feeling! Incorporating gratitude into daily life can have transformative effects on our mental and emotional health. Research by Dr. Robert Emmons and Cindy Stellers highlights that gratitude can combat depression, reduce anxiety, and improve resilience. Whether you’re making a gratitude list, saying a heartfelt ‘thanks’ to your loved ones, or teaching your kids to recognize and express gratitude, small steps can create big changes. Go on, take a moment to cherish the little things—it’s your first stride towards a happier, healthier life.

The post The Power of Gratitude: Neuroscience and Practice Tips appeared first on Ellie Mental Health, PLLP.

If only I was smarter, prettier, stronger, funnier, more successful, braver, or less awkward…

And when you’re rejected in a relationship, the loneliness that comes after can feel unbearable. So how do you pick up the pieces of your broken heart and move onward? In this blog we’ll discuss how you can care for yourself, reflect, reframe your mindset, process your emotions, reaffirm your self-worth, and learn to try again.

Rejection got you down in the dumps? Get matched with your perfect therapist today.

Why Does Rejection Hurt So Much?

Rejection hurts because people – even the most introverted or self-sufficient of us – long for human connection. At our cores, we want to be accepted, cherished, respected, appreciated, and loved. However, the harsh reality is that no one can be accepted by everyone. Even the most successful and popular humans deal with their fair share of scrutiny, criticism, and rejection.

And no, you’re not overly sensitive or weak if you feel like a forgotten avocado that’s been left in the fridge to rot. Rejection can make you feel completely awkward, unlovable, and unworthy. And at the end of it all, even after all the pain rejection has made you feel, you might find that you still long for the acceptance of the person who rejected you.

How Does Relationship Rejection Impact Your Life?

Being rejected by someone you love can make you feel completely awkward, unlovable, and unworthy. It can have a deep, lasting impact on how you view yourself and others. Even after all the pain rejection has made you feel, you might find that you still long for the acceptance of the person who rejected you.Here’s a few of the ways rejection in relationships can cause long-term hurt:

Rejection Can Lower Your Self-Worth

It’s easy to see how rejection can make you feel bad about yourself. If the people you care about want nothing to do with you, then the issue must be you – right?

Wrong. People have many reasons for rejecting someone, and it might have nothing to do with your shortcomings. And sure, you might not have measured up to that individual’s wants or expectations, but their opinion is just that – an opinion.

It’s important to understand that rejection is often more about the rejecter than the rejectee. Sometimes, people who struggle with commitment or are struggling with their own mental health issues will reject others when they feel they are starting to get too close. They may be trying to save themselves from heartbreak. So maybe the time-old saying “it’s not you, it’s me” has more truth to it than you (and the person saying it) might even realize.

Rejection can also lead to a trauma response when triggered. Mood tracking for trauma triggers can be a great way to understand these triggers and how to navigate them.

Rejection Can Cause Anxiety

If rejection has had a deep impact on your mental wellbeing, it stands to reason you’ll want to do whatever you can to avoid feeling that way again. A fear of being rejected can cause anxiety in many areas. You might become more socially anxious and avoid putting yourself out there and making new friends. You may stop giving your opinion, attempting new things, applying for a new job, or doing anything out of your comfort zone because you fear you might make a mistake, make a fool of yourself, displease others, or be rejected once again.

Rejection Can Impact Future Relationships

Past rejection can make you jealous, distrustful, or distant in future relationships. Rejection anxiety can cause you to be constantly on the look out that your partner is showing signs of leaving. You might develop unhealthy attachment patterns.

You might feel very insecure in the relationship and find you change your behaviors, avoid certain conversations, or put your needs last to avoid rejection. And you might feel emotionally dependent on your partner, looking to them to validate your worth and fill your time.

On the other hand, you might feel you become distant and unavailable in future relationships – or you might avoid intimate relationships completely. You might become detached, put up walls, or leave a relationship to avoid being rejected.

Rejection Can Feel a Lot Like Grief

When you’ve been rejected by someone, you’ve lost someone who is important to you and you’ll likely need time to grieve. If you were rejected by a crush or a romantic partner, not only are you likely feeling pretty bad about yourself, but you’re also having to come to terms with the loss of that person from your life. The same is true for rejection from a friend or even a work opportunity – it can be hard to part ways with a dream, goal, or person you hoped for a future with.

Rejection Can Make You Feel Lonely

Rejection can make you feel utterly alone. If you begin to put up walls or think badly of yourself, this can only compound your loneliness. You might withdraw from your loved ones and avoid building close relationships with others. You might feel stuck in your own head and struggle with a tornado of painful thoughts and emotions. You might blame yourself for the rejection and think you’re the defective one, or you might become angry at the world.

How to Cope With Rejection

So what can you do when you’re in the throes of rejection? As you can see, being rejected isn’t just something you can brush off. You can’t just “suck it up” and assume the pain, anxiety, grief, and loneliness will just go away.

No matter what we tell ourselves, everyone wants deep, satisfying relationships – whether that’s with a close friend or a romantic partner. This is why it’s so essential to reflect on the rejection and openly address how it’s made you feel – rather than brush it aside and move on.

Here are some healthy ways you can deal with rejection:

1. Acknowledge Your Feelings

Accept how the rejection has made you feel. Take time to reflect on the situation and accept what happened. Consider journaling, mood tracking, or talking through the situation with someone you trust.

2. Practice Self-Affirmations and Gratitude

Remember the amazing BA that you are. List some of the things you love about yourself – even if it feels weird. Self-affirmations can be statements like “I am a creative and passionate person.” Or “I am a loyal friend.” And take some time to reflect on the things you’re grateful for.

3. Practice Self-Compassion

Sometimes one of the hardest things about being rejected is thinking back on the things you could have done differently. Maybe you said something cringy or didn’t express your emotions in quite the right way. If you’re keeping a track record of everything you shouldn’t have done or could have done better, have some grace and compassion with yourself. No one is perfect, and you can’t expect yourself to be. Learn to forgive yourself and come to peace with your past actions.

4. Focus on Activities you Enjoy

Understand that dealing with rejection is hard and you deserve to show yourself a little extra love during this time. Remember your goals, your passions, and your hobbies. Practice self-care and indulge yourself with your favorite activities. Find therapeutic activities that allow you to express yourself, decompress, and heal. Art, exercise, music, writing, and getting outdoors are all great options.

5. Spend Time With Loved Ones

After being rejected, your first instinct might be to hide away and dwell in a self-made shell of sorrow. However, surrounding yourself with the people you’re closest with can remind you that you’re valued and that you have some amazing people in your circle. You don’t even need to talk about the rejection if you don’t want to – just being in the presence of others who accept and see the best in you can help you remember your worth.

6. Talk About How You’re Feeling

An outside perspective can be valuable in the face of rejection. Living in your own head can be isolating. Getting it out in the open and talking through the situation with someone you can trust can take a huge weight off your shoulders. A therapist can provide valuable insight and help you process the event and work toward healthy attachment and relationship building.

Things to Avoid When Dealing with Rejection

• Obsessing over changing the person’s mind
• Thinking you need to change yourself to be accepted
• Beating yourself down or blame yourself for the outcome
• Overanalyzing the situation
• Withdrawing from loved ones
• Ignoring how you feel and “suck it up”
• Committing to never trying again

Looking for more resources to improve your relationships? Check out our list of 10 relationship books we recommend.

Next Steps: Moving on and Trying Again

So what does life after rejection look like? To pave a healthy path onward, you need to be aware of rejection’s impact on your life and be intentional in moving your healing forward. It’s also important to understand that your response to rejection is tied to other factors – events from your childhood, past trauma, your attachment style, or an existing mental health condition can all affect how severely rejection impacts you.

If you’re struggling to move forward and are struggling with building a strong relationship following a rejection, a therapist can help you identify negative patterns that are holding you back. This can look like individual therapy, where you’ll unpack how you’re feeling one-on-one with a therapist. Or, if you’re currently struggling in a relationship, couples counseling can help you understand how a fear of rejection or other factors is getting in the way of true intimacy and connection.

Ellie Mental Health is here to help you find a therapist that’s just right for you so you can get unstuck, get treatment for mental health issues like depression or anxiety, build emotional resilience, and develop strong relationships built on a foundation of intimacy and trust.

Ready to find a therapist you can vibe with in a city near you? Get started on your healing journey today.

The post How to Deal with Rejection and Loneliness in Relationships appeared first on Ellie Mental Health, PLLP.

In this blog post, I’m excited to share a list of children’s books that tackle many of these topics head-on. Whether you’re a parent looking to support your little one or a fellow therapist seeking resources for your practice, these stories are perfect for guiding kids in navigating their emotions and learning to manage them in a healthy way.

Please note that many of these books are affiliate links if you click on the title!

Kids Books About Anxiety

Worries and anxiety can be tough for kids to handle, but the good news is that there are some fantastic books out there to help them navigate these feelings! This list features stories and guides designed to support children ages 3 to 12 as they learn to manage their worries and understand their emotions. Each book offers relatable characters and situations that show kids they’re not alone in their feelings and provide practical tips for coping.

• “The Worrysaurus” by Rachel Bright
  Age Range: 3-7 years
  A story about a little dinosaur who learns to manage his worries by focusing on the present moment.

• “What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety” by Dawn Huebner
  Age Range: 6-12 years
  A workbook-style guide that helps children understand and work through their anxiety.

• “Ruby Finds a Worry” by Tom Percival
  Age Range: 3-7 years
  This book follows Ruby, a little girl who learns to talk about her worries and find ways to manage them.

• “Hey Warrior” by Karen Young
  Age Range: 5-12 years
  Explains anxiety to children in a simple way, encouraging them to see anxiety as something they can understand and manage.

• “Don’t Feed the WorryBug” by Andi Green
  Age Range: 4-8 years
  A story that helps children understand how feeding their worries can make them grow and how to manage them.

•  “A Little Spot of Anxiety: A Story About Calming Your Worries” by Diane Alber
  Age Range: 4-10 years
  A book that introduces kids to the concept of anxiety and provides practical tips for managing it. Personally, this is my favorite book about anxiety for preschoolers and elementary aged kids and they have more books on more feelings!

• “The Invisible String” by Patrice Karst
  Age Range: 3-8 years
  Though not specifically about anxiety, this book is often used to help children deal with separation anxiety and other worries.

• “Scaredy Squirrel” by Mélanie Watt
  Age Range: 4-8 years
  A humorous story about a squirrel who learns to face his fears and discover new things outside his comfort zone.

• “Wilma Jean the Worry Machine” by Julia Cook
  Age Range: 5-8 years
  This book explains worry in a way that children can understand, offering solutions for managing it.

• “I’m Worried” by Michael Ian Black and Debbie Ridpath Ohi
  Age Range: 4-8 years
  A lighthearted approach to worry, showing kids that it’s okay to feel anxious and that they can talk about it with friends. This book is also a part of a set with other feelings!

• “Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere” by Kira Willey
  Age Range: 4-8 years
  This is an awesome book to help with anxiety! It’s a collection of short, guided breathing and mindfulness exercises to help kids manage anxiety and stress.

Books About Emotions for Kids

Helping kids recognize and understand their emotions is super important as they grow up, and this list of books is here to make that journey a little easier and a lot more fun! Each of these titles dives into different feelings—whether it’s joy, silliness, sadness, or even anger—showing young readers that it’s completely normal to experience a whole range of emotions.

• “In My Heart: A Book of Feelings” by Jo Witek
  Age Range: 2-6 years
  A beautifully illustrated book that explores different emotions, helping children articulate how they feel in various situations.

• “A Little SPOT of Emotion Box Set” by Diane Alber
  Age Range: 4-10 years
  A set of books that personifies various emotions (anger, anxiety, happiness, etc.) to help children understand and manage their feelings.

• “Today I Feel Silly: And Other Moods That Make My Day” by Jamie Lee Curtis
  Age Range: 4-8 years
  This book introduces kids to a range of emotions, from silly to sad, and helps them recognize their own feelings. Ps. I had this book when I was little and I now read it to my daughter!

• “The Color Monster: A Pop-Up Book of Feelings” by Anna Llenas
  Age Range: 3-7 years
  This book is great for when we’re feeling all jumbled up and we have a hard time articulating how we’re feeling.

• “The Way I Feel” by Janan Cain
  Age Range: 3-7 years
  A colorful book that explores different emotions, including anger, helping children recognize and express their feelings.

• “The Boy with Big, Big Feelings” by Britney Winn Lee
  Age Range: 4-8 years
  A book about a boy who feels emotions intensely, including anger, and learns to express and manage those feelings with the help of others. (Also really beautifully illustrated if you’re a fan of that sort of thing like me!)

• “Tough Guys Have Feelings Too” by Keith Negley
  Age Range: 4-9 years
  A funny book with illustrations of tough guys having feelings to normalize feeling all sorts of different ways.

Kids Books About Anger

Understanding and managing anger is a crucial skill for kids. This list of books offers a variety of engaging stories aimed at helping young readers recognize, express, and cope with their feelings of anger in healthy ways. From exploring the roots of their frustrations to learning techniques for calming down, these age-appropriate books provide valuable insights and strategies for kids of all ages.

•  “When Sophie Gets Angry—Really, Really Angry…” by Molly Bang
  Age Range: 3-7 years
  A story about a girl named Sophie who learns to calm down after feeling angry, highlighting healthy ways to process strong emotions.

•  “Anh’s Anger” by Gail Silver
  Age Range: 4-8 years
  This book introduces mindfulness techniques to help children understand and manage their anger.

• “I Am Angry” by Michael Rosen
  Age Range: 3-6 years
  A simple yet expressive story that shows children how it feels to be angry and ways to manage those feelings.

• “The Red Beast: Helping Children Understand and Manage Anger“ by K.I. Al-Ghani
  Age Range: 5-9 years
  This book uses the metaphor of a red beast to represent anger, teaching children ways to calm the “beast” when it wakes up.

• “When I Feel Angry” by Cornelia Maude Spelman
  Age Range: 3-6 years
  This book explores what it feels like to be angry and offers young children simple ways to deal with their emotions.

• “Hands Are Not for Hitting” by Martine Agassi
  Age Range: 3-6 years
  This book teaches children alternatives to using their hands when they are angry, promoting positive ways to express their feelings.

Kids’ Books for Dealing with Change (New school, moving homes, separation etc.)

Change can be daunting for young children, whether it’s starting school, moving to a new home, or adjusting to new situations. This list of books provides gentle, engaging stories to help children understand and manage their feelings around transitions. From familiar first-day-of-school jitters to moving homes, these books offer relatable characters and reassuring messages that can empower kids to face new experiences with courage and resilience.

• “The Kissing Hand” by Audrey Penn
  Age Range: 3-8 years
  A classic story about a young raccoon dealing with separation anxiety on the first day of school, with a comforting message about love and security. As an anxious child, I loved when my momread this book to me.

• “First Day Jitters” by Julie Danneberg
  Age Range: 5-8 years
  A fun twist on the nervous feelings of starting school, where the character experiencing the jitters turns out to be the teacher.

• “Wemberly Worried” by Kevin Henkes
  Age Range: 4-8 years
  A story about a little mouse who worries about everything, especially her first day of school, and how she learns to manage her anxiety.

•  “Llama Llama Misses Mama” by Anna Dewdney
  Age Range: 3-5 years
  An easy-to-read book about a young llama’s first day at school and how he adjusts to being away from his mother. My preschooler LOVES all of these books!

• “The Invisible String” by Patrice Karst
  Age Range: 3-8 years
  Obviously I love this book, since it’s on this list a few times! Though often used for dealing with separation anxiety, this book is also great for kids facing changes like moving or starting school, emphasizing the connection with loved ones no matter where they are.

• “Moving Day!” by Jess Stockham
  Age Range: 3-6 years
  This book is targeted towards really young children and to help them understand and process the feelings associated with moving to a new home.

• “Alexander, Who’s Not (Do You Hear Me? I Mean It!) Going to Move” by Judith Viorst
  Age Range: 5-8 years
  A relatable story about a boy who is upset about moving and learns to cope with the change.

• “A House for Hermit Crab” by Eric Carle
  Age Range: 4-8 years
  This story follows a hermit crab who must find a new shell and learns to adapt to change, making it a great metaphor for moving or starting something new. This book is great for kids that are just learning how to read.

• “The Pigeon Has to Go to School!” by Mo Willems
  Age Range: 3-6 years
  A humorous book about a pigeon who doesn’t want to go to school, exploring feelings of apprehension and fear of the unknown.

• “My New Friend Is So Fun!” by Mo Willems
  Age Range: 4-8 years
  Part of the Elephant & Piggie series (also by the same author has the book above this one), this book is great for kids who are adjusting to new friendships, a common part of starting school or moving.

• “When You Are Brave” by Pat Zietlow Miller
  Age Range: 4-8 years
  This story encourages children to find courage when facing new situations, such as moving to a new place or starting school. This is one I use regularly with kids in my practice.

•  “School’s First Day of School” by Adam Rex
  Age Range: 4-8 years
  A unique story told from the perspective of a new school building experiencing its first day, reflecting the feelings of children attending school for the first time.

•  “Goodbye, Friend! Hello, Friend!” by Cori Doerrfeld
  Age Range: 3-7 years
  A gentle book that explores the idea that with every goodbye, there’s a new hello, helping children deal with transitions and change.

• “How to Get Your Octopus to School” by Cori Doerrfeld
  Age Range: 3-9 years
  A funny book about a child trying to get their anxious octopus out the door for their first day of school.

Books About Sadness, Grief, and Loss for Kids

From illustrated picture books to insightful guides for older readers, these book recommendations are crafted to gently guide children through their grief journey, fostering empathy, resilience, and hope along the way.

• “The Grief Rock: A Book to Understand Grief and Love” by Natasha Daniels
  Age Range: 3-7 years
  This gentle story uses the concept of a “grief rock” to help young children understand and carry feelings of grief.

• “I Miss You: A First Look at Death” by Pat Thomas and Lesley Harker
  Age Range: 3-7 years
  A straightforward guide that helps children process the loss of a loved one by explaining death in age-appropriate terms.

• “When Someone Dies: A Children’s Mindful How-To Guide on Grief and Loss” by Andrea Dorn
  Age Range: 4-10 years
  This book provides mindful practices and compassionate guidance for children working through feelings of loss and grief.

• “Lacie’s Moon: A Children’s Story About Grief” by Natcole Staskiewicz
  Age Range: 6-18 years
  A comforting tale about a child who finds solace in the moon, connecting it to memories of a loved one who has passed.

• “The Invisible String” by Patrice Karst
  Age Range: 3-7 years
  This book reassures children that love connects them to those they miss, no matter where they are.

• “The Invisible Leash: A Story Celebrating Love After the Loss of a Pet”
  Age Range: 5-10 years
  Specifically for pet loss, this story shows children that a pet’s love and connection remain even after they’re gone.

• “Old Coyote” by Nancy Wood
  Age Range: 5-8 years
  A heartfelt story about an old coyote who accepts the natural cycle of life, making it easier for children to understand loss.

• “How I Feel: Grief Journal for Kids: Guided Prompts to Explore Your Feelings and Find Peace” by Mia Roldan LCSW LCDC
  Age Range: 8-13 years
  A guided journal with prompts to help children navigate their feelings of grief and find emotional healing.

• “Tear Soup” by Pat Schwiebert
  Age Range: 13+ years
  This metaphorical book illustrates grief as “making soup,” where each ingredient represents a different stage and feeling in the healing process.

• “A Grieving Teen: A Guide for Teens and Friends” by Helen Fitzgerald
  Age Range: 13+ years
  A comprehensive guide for teens, addressing the complex feelings and challenges they face after a loss.

• “Chill & Spill” by Art With Heart
  Age Range: 13+ years
  An interactive art journal that allows teens to express and process their grief through creative exercises.

• “Healing Your Grieving Heart for Teens: 100 Practical Ideas” by Alan D Wolfelt
  Age Range: 13+ years
  A practical guide offering teens 100 ways to cope with grief and find comfort after losing a loved one.

Looking for more tips on helping your kids cope with loss? Check out this blog post with specific ideas and tools.

When to Find a Therapist for Your Child

While these books are invaluable resources for helping children navigate their emotions, it’s important to remember that therapy can provide additional support during challenging times. Working with a therapist can offer kids a safe space to explore their feelings and develop coping strategies tailored to their unique experiences. Whether they’re facing big changes like moving to a new home or grappling with feelings of anger or sadness, therapy can help them build resilience and emotional intelligence. By combining the power of storytelling with the guidance of a professional, you can empower your child to face life’s ups and downs with confidence and understanding.

Find children’s therapy at an Ellie Mental Health near you.

The post Therapists’ Top Children’s Books to Help Kids Navigate Emotions: Anger, Sadness, Anxiety, and More appeared first on Ellie Mental Health, PLLP.

54321 Grounding Exercise: Focus on the Present

The 5-4-3-2-1 grounding technique is a simple and effective way to bring yourself back to the present moment when anxiety is taking over. By engaging your senses, you can distract your mind from overwhelming thoughts and focus on what’s happening around you.

Listen to the guided 54321 grounding exercise below to practice this skill:

In this audio, we’ll guide you through the 54321 grounding skill. As you listen, you’ll be gently prompted to identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This method is designed to help center your mind and bring you back to the present moment.

Video: Using the TIPP Skill for Intense Emotions

The TIPP skill is a powerful set of techniques that can help you regulate intense emotions, including panic and overwhelming anxiety. TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. Each of these elements can be used to quickly soothe your body’s stress response.

Watch the video below to learn how to use the TIPP skill:

In this video, Amber explains each part of the TIPP method and demonstrate how to use these strategies in real-time. You’ll learn how changing your body temperature, doing quick exercises, using paced breathing, and engaging in muscle relaxation can calm your body and mind during moments of distress.

Additional Quick Calming Techniques

• Deep Breathing: We love the box breathing method!

• Body Scan: Close your eyes and slowly scan your body from head to toe, noticing where you might be holding tension. Release tension with each breath out.

• Mindful Observation: Choose one object in your environment and focus all your attention on it. Notice its color, texture, and shape, and describe it to yourself in detail.

These are just a few of the many tools you can use to find calm during moments of panic. We encourage you to try different techniques and discover what works best for you.

Need more help? Find an in-person or virtual therapist at Ellie Mental Health. 

The post Calm Your Mind: Tools to Help You in Moments of Panic or Stress appeared first on Ellie Mental Health, PLLP.

We’re diving into the origins and mechanisms of Brainspotting: highlighting its focus on allowing clients to process trauma by fixing their gaze on specific spots and the science behind it. This blog also discusses the application of Brainspotting, including self-spotting, and its unique benefits for therapists who often juggle multiple stressors.

The Basics of Brainspotting

Brainspotting is a powerful treatment method developed by Dr. David Grand that helps people access, process, and overcome trauma, negative emotions, and various psychological and physical concerns. Billie explains the origins of Brainspotting:

Billie shares: “Brainspotting was really born out of EMDR. Dr. David Grand discovered Brainspotting during his work as an EMDR therapist… Last fall, I did a talk at a conference here in Oklahoma, where I had a room full of therapists, and I asked who was familiar with this modality. And only three or four people in that room had heard of it. And so, it really is coming on the scene, but it’s coming fast.”

Unlike EMDR, which involves moving the eyes back and forth to process trauma, Brainspotting focuses on finding a single spot where the client feels a strong emotional or physical response and staying there.

Brainspotting is great for anyone struggling with trauma, anxiety, or depression. It’s particularly helpful for people with PTSD or complex trauma, but it can also tackle things like performance anxiety and unresolved conflicts. Basically, it taps into the brain’s natural healing abilities to help you work through tough stuff and find relief.

The Science Behind Brainspotting

The science behind Brainspotting lies in the deep connection between eye position and brain function. Billie elaborates, “Our eyes are essentially just a part of our brain, made of neural cells. They are one of the first organs to develop in utero and come from brain cells… There are six major muscles that are connected to our eyes, and those muscles are connected to all of the pathways of the brain.”

The principle is that by holding the eye gaze at a specific spot, clients can unlock and process deeply held trauma and emotions. This approach differs from traditional talk therapy by integrating the body and mind more holistically.

During a Brainspotting session, a specific eye position, or “brainspot,” is identified—this spot is where the client’s brain holds onto traumatic memories or intense emotions. By maintaining focus on this spot, the therapy leverages the strong neural connections between the eyes and the brain. Additionally, Brainspotting often uses bilateral sound, which mimics the natural processing pathways of REM sleep, to help both hemispheres of the brain work together in processing the trauma. This dual activation facilitates the deep processing and integration of traumatic memories and emotions, offering a more holistic healing approach compared to traditional talk therapy.

Brainspotting in Practice

Billie provides insight into how Brainspotting works in practice:

“It’s going to be a different spot for everybody and even with each person there are going to be different spots, depending on a lot of factors: the different experiences, different emotions, or just different things that we’re working through.”

To find these spots, therapists use their attunement to observe their client’s reflexes, energy shifts, and bodily sensations. The client is then guided to focus on these spots while noticing and verbalizing their emotions and sensations.

The Therapeutic Journey with Brainspotting

During the podcast interview, Billie emphasized the flexibility and personal nature of Brainspotting: “Brainspotting leaves a lot of room for whatever is needed in that moment, which is a little bit different than EMDR… The big phrase that we use in Brainspotting is ‘follow the tail of the comet.’ Follow whatever’s coming up in the room, and that’s where we go.”

This approach allows sessions to be tailored to each individual’s needs, making the process both unique and effective. Billie explains that the emotional intensity of different “spots” can guide the therapy, whether towards grounding or processing through heightened anxiety.

Self-Spotting: Empowering Therapists

An intriguing aspect of Brainspotting is its applicability to use on your self. Billie describes self-spotting as a valuable tool for therapists:

“This has been one of the things that has been most helpful for me in my own processing and my self-care… Typically you’ll use bilateral sound… You can find bilateral sound if you search on Spotify, Apple Music, there’s YouTube videos.”

By finding their own Brainspot and using bilateral sound, therapists can work through any leftover stress or emotional baggage from their sessions. This helps them feel better and be even more effective in their work (because we know this can be really hard work!).

How to Find a Brainspotting Therapist

At Ellie, we make it easy to find the right therapist for you. You can search providers on our website, fill out a contact form, or give us a call. When you’re scheduling your first appointment, be sure to let the client access specialist know that you are looking for a Brainspotting-trained therapist. They’ll confirm the therapist has availability and takes your insurance.

Ready to begin with a Brainspotting-trained therapist? Click the link below to get started.

Another way to find a therapist trained in this modality is by going through the Brainspotting directory. You’ll be able to filter therapists by state and level of training.

Healing from Toxic Work Environments

In this podcast episode, we spent a lot of time talking about how Brainspotting can help therapists deal with the stress from toxic workplaces. Billie opened up about her own experiences in tough work environments, how they really took a toll on her, and how she used Brainspotting to reconnect with herself and set better boundaries.

If you’re dealing with a toxic work environment but not quite ready for Brainspotting, check out our blog post about setting professional boundaries here.

Action Steps for Incorporating Brainspotting into Sessions (for Therapists)

1. Educate Yourself: Start by reading Dr. David Grand’s book “Brainspotting,” which provides a comprehensive overview and practical tools that you can start using immediately with your clients.

2. Attend Trainings: While the book provides a solid foundation, attending official Brainspotting trainings can deepen your understanding and skills. (I just signed up to be trained through brainspotting.com—the website recommended by Billie!)

3. Try Self-Spotting: Begin practicing self-spotting to manage your stress and emotional health. Use bilateral sound and find your Brainspot to process daily stressors and residual work-related trauma.

4. Introduce it to Clients: Gradually incorporate Brainspotting techniques into your practice, observing how your clients respond and adapting as necessary.

5. Network and Support: It can be SO helpful to join consultation groups to talk and learn from other practitioners, especially when you’re just starting out.

In Closing

Brainspotting is a versatile and accessible modality that offers profound benefits for therapists and clients alike. Whether dealing with trauma, stress, or the residuals of a toxic work environment, this practice provides actionable tools for effective emotional and psychological healing. We hope this exploration inspires you to consider integrating Brainspotting into your practice, benefiting both you and your clients on the journey to wellness.

For more resources and in-depth discussions, don’t forget to check out our full podcast episode with Billie Ferguson, LMFT.

The post What Is Brainspotting Therapy? A Comprehensive Guide for Beginners appeared first on Ellie Mental Health, PLLP.

The discussion covers their backgrounds, the education required to become an art therapist, and various techniques and benefits of art therapy. The guests share

• Insights on using art in therapy sessions for both children and adults
• The role of art therapy in treating trauma and anxiety
• Provide practical prompts and methods for therapists looking to incorporate art into their practice.

This episode is a valuable resource for therapists and anyone interested in the power of art therapy. Listen here:

Read the transcript:

Miranda: Welcome to the Therapist Thrival Guide. My name is Miranda Barker. I’m a licensed clinical social worker here at Ellie, and today we’re talking about art therapy. So we have two amazing art therapists on the podcast with us today. Do you two want to go ahead and introduce yourselves? Chelsea, you can go first.

Chelsea: Yes, my name is Chelsea Wire. I’m a licensed professional counselor in Missouri. I’m working out of the new Ellie Wentzville offices just outside of St. Louis.

Kailah: My name is Kailah Tuttle and I am a licensed professional counselor and also a co-clinic director at the Ellie in Ann Arbor, Michigan.

Miranda: Awesome. So how long have you two been practicing as therapists and specifically art therapists?

Chelsea: Hi, Chelsea speaking. I graduated in 2011. Since then, I’ve received a graduate degree art therapy counseling.

Kailah: I’ve been practicing counseling for seven years now, and art therapy specifically for about four years.

Miranda: What’s your graduate degree in?

Kailah: Clinical mental health counseling.

Pathways to Becoming an Art Therapist

The American Art Therapy Association website clearly defines and explains that to be an art therapist, one MUST attend a master’s level program in the field of art therapy, but it’s important to realize that any therapist can incorporate art into their practice.

Kailah:  I know there are kind of some different pathways of how to get there of like we have an intern starting with us who is dual doing both mental health counseling and art therapy.

So you can kind of do them in tandem through graduate work. But I actually did a continuing education program. It was a two year program all online, all different sorts of courses, and it was very trauma informed. So, expressive art therapy is kind of the umbrella that we operate under.

Miranda: That sounds great. So, theoretically, I mean, I’m a social worker, so I could do a could do like a [training] and then and then it sounds like you would receive supervision to and then you could have those additional letters behind your name.

What about if I’m just a regular therapist? Can I do art therapy skills in sessions without being full trained or certified.

Kailah: Absolutely.

Miranda: I mean, that was kind of like a leading question because I mean, yes, I, I do art therapy skills with the kids that I work with and like the college students, but it’s one of those, it’s one of those funny things where it’s like, yes, I like, maybe I’m not a play therapist, but you can do play therapy. Without the additional training, you can’t call yourself an art therapist, but you can use art in therapy.

Kailah: Yes.

Understanding Art Therapy

Miranda: So what is art therapy?

Kailah: Yeah, art therapy is kind of like an extension of therapy and expression to me. So, there’s something about art and expression that gets to somewhere that language can’t. A lot of trauma is pre verbal, so it can be helpful to use other types of therapy modalities for that.

Art just gets to some of those areas that we can’t always through general speaking.

Chelsea: I agree with Kailah. It’s experiential. This helps with problem solving, understanding something that, especially if you don’t have the words for yet that can be creative that you can see, feel.

Miranda: No, that makes sense. I think that when I initially think of art therapy, I think of that one assessment – the house, tree and person assessment. I don’t even know what this assessment is for.

 If you’re not familiar with this assessment, it’s, it’s essentially like you have your client draw a house, a tree, and a, a person, and this assessment says that you can psychoanalyze different things about it. So they might be like, wow, you drew yourself the size of the house. Maybe that means you have a big ego. That’s not really what one of the assessment things is, but that’s kind of the spirit of the assessment that I understand.

So I imagine art therapy is that you sit with your client and you’re like, okay, draw me a picture. And then you kind of psychoanalyze a bunch of it and you’re like, okay, this means you have a bunch of trauma or this means that you don’t have a good relationship with your mom or something.

But, I know there’s more to it, but is, is that a part of art therapy that you do or is that, am I like way off?

Kailah: I don’t really use it as like diagnostic criteria. I think that’s actually pretty discouraged. I think of it as like an extension of like what we’re already doing in therapy of like, it kind of builds concepts or kind of brings things home that we’re already talking about or working on.

I do think that there can be some insight glint. So like, for example, if someone’s like, I really hate this person, and I don’t want them in my life anymore, but then maybe we are doing, a common technique like a safety island where it’s like, bring all your safe people, and then they put this person on the island, then I might say “well before that you said you hate this person,” and just kind of point that out. It just kind of like builds that bridge between that internal world and that external world that they’re expressing.

Art Therapy Techniques and Tools

Miranda: Okay, what is a safety island? It might be something worth talking about but, what is that?

Kailah: Yes, so you can do this in any number of ways I really like it but I have people make this island and it’s like all the things that would bring you safety, so, like if you think of like a calm safe space, like typically I have people go through their senses and say, you know, I see these things and they bring safety or calm.

Miranda: Are you having them draw it, or like paint it?

Kailah: Yeah, you can draw it, you can paint it, you can do it with mix media or however you want. But then, and the waters around it are like those things that are dangerous that they’re trying to like get away from. So like in the waters might be like depression, anxiety, like self harm, like whatever the thing is that they’re trying to create safety from.

Miranda: Oh, I love that. Chelsea, what do you think about kind of the art therapy as a diagnostic thing versus like just kind of a tool that you’re using in therapy? How, how do, how do you use it?

Chelsea: Sure. So really it’s more about what comes up for the client, but what something means. And we can infer some things, you know, like you mentioned the, like the person is as large as the house.

Like, what’s this person like in comparison to this other person that was drawn in the image, or if you were to draw another person, what size might they be, you know, or how might you place them in the space that keeps them more open to how they might interpret.

In regard to diagnostics one that’s good that that I remember learning about in graduate studies with art therapy was it’s called the Levick Emotional and Cognitive Art Therapy Assessment, aka LACATA, and it’s a series of several different drawings that can help give kind of an idea about what themes keep popping up and did something shift between like this drawing or that utilize more so with, with kiddos.

So that one has been good because it’s been reliable and valid within sessions, but in regard to diagnostics to like that can come between session to session and what comes up in that space, you know, any themes, patterns.

Miranda: So do you just kind of leave it super open ended or do you have it more as like directed? In play therapy terms you’ve got like non-directive and directive play. Is it similar with art therapy?

Chelsea: I think so. It kind of depends on the kiddo and your relationship with them thus far. Like, is it their first session? Is it their seventh session?

Have they expressed, “I’m willing to try this” or “I can’t draw,” (and I’m using air quotes in that). That’s something that comes up a lot, especially with adults that I’ve worked with, and so that’s something more to explore, “where did that come from for you, and has that shown up in other areas?”

I might introduce it kind of like, well, “let’s just play,” or “if you’re willing, you know, let’s try this.”

I might say, “this can be, you know, if it’s a canvas or whatever is there, this can be that container,” or you can say, “what does that drawing or that creation look like for you?”

Miranda: I love that. I’m sure you both have clients that come to you that are like, I don’t do art. So what do you do with people who are like “I don’t know. I’m not very creative.”

Kailah: Yeah, I, I think that’s such a, a myth and or misconception in art therapy of like I have to be creative to do art therapy and that’s not true. That’s why I like kind of calling it more like expressive therapy sometimes or talking about expressive interventions because you do not need to be artistic at all.

In fact, I usually find that the more “artistic” people will sometimes be a lot more perfectionistic. They’re like overanalyzing their work or they’re tearing it up or they’re like, this didn’t come out how I wanted when that’s done. It’s kind of the opposite of what you’re supposed to be doing is more like that in the moment expression.

I’m like, I’ve done art therapy with grown men and kiddos. Like, there’s like a wide spectrum who can benefit from this.

If they’re saying this but are for a loss at words, then sometimes I might pull out a piece of paper or a canvas or something, like, “do you think you could kind of like, at least do some like symbols or shapes or colors that it would be?” And they’re like, “Yeah, actually.” So then it’s a little more informal, just based on like whatever’s in the moment.

But sometimes, like if someone’s like, “I’m really struggling with this thing.” We have all these interventions and kind of approaches in mind, but it’s more just finding like what’s that fit in the moment based on the client experience.

Miranda: Maybe it’s our second session. We’ve done the diagnostic assessment and we’re just like, I want to get to know you.

This is going to sound silly, but I do the wordle every single day and it’s like, I have a couple of go-to first wordle words, right? Like audio, pearl, you know, whatever. But but so do you, so in, in therapy or in art therapy, do you have a couple of like, here are my initial like prompts that I like to start out with?

Chelsea: One thing that I’ve done before is I will take a piece of paper. It could be eight and a half by 11 is fine. And I’ll say, you know what I’d like you to share a little bit about you. And I’m going to share with you a little bit about myself too. And I’m going to start on one end of the page.

And you’re going to start on that end of the page. We’re just going to make some, some marks together. You’re going to make marks down there and I’m going to make marks over here in all different colors. That’ll let them pick, you know, markers or oil pastels, they can choose material. And so. They’ll make some marks and I’ll make marks and eventually we’re somewhere in the middle, we’re going to figure out what we’re going to do with that space.

And so to me, that’s like, okay, like that could be like, you know, what might their boundaries be like in that space? Are they having, are they playful? Are they cautious? You know, how do I want to support them on the page in that space? So to me, I’ve found that that’s helpful with meeting clients kind of where they are and they can get to know me a bit too.

And I invite also like, if they want to share more during that time. Or if they want to, if they have any questions about me, you know, I might share about that. So just again, depending on the client about what’s planned for them and what they’re ready for, because we might not talk, we might share a little bit, we might talk a lot.

Kailah: One of my favorite getting to know you activities is creating a name tag – about how you would introduce yourself. And that’s like more than your name, right? So they can like write their name, however they want. And then here are some things about me and I make one as well.

I think that’s another piece of art therapy that’s very important– the co-regulation of doing it with them is very important. You’re not just sitting and staring at them with a clipboard, and making these notes or observing. But when you’re doing it with them, like, you’re being vulnerable with them, and you’re sharing the process of “this is what I’m feeling or noticing,” or “this is what I want to include.”

Miranda: I love that.

Art Therapy for Different Age Groups

Miranda: So, I forget, do both of you work with like kind of all ages or, or do either of you like specialize in kids or adults?

Kailah: Yeah, I work with all ages. I mostly see adults now just because I have my own little one at home. So, I work pretty daytime hours and that tends to be when mostly adults and college students are working and more so needing services. I do see a few kiddos. I started working with kids primarily when I first started therapy, but mostly adults and typically adults with trauma is my thing.

Chelsea: Same answer on my side.

Miranda: Like exactly the same. Oh, that’s so interesting. I can relate. I became a parent for the first time two years ago. I also started initially seeing kids and then I have shifted more to college students and teenagers so I can be home more in the evenings with my kids.

 How does it vary, or like, what are some of the differences between seeing kids in art therapy and seeing adults in art therapy?

Kailah: Kids are naturally a lot more expressive and willing to do playful, kind of like in the moment things.

I’ve never really had to convince a kid to do art therapy. They’re just like, cool, like, here’s some markers, here’s some paper, whatever. They’re a lot more playful. We’ll just kind of go with it. I mean, they’re like very, the kids that I’ve seen are very, like, you can give them any sort of prompt and they’ll just kind of like take it as their own.

I find that adults are a lot more like, wait, “what was I supposed to be doing?” Or like, “what did you want me to do here?” And kids are just like, “Okay, yeah, you give me a general concept, and I’ll just have fun with it.” It’s the imagination potential.

Chelsea: I like how you said that imagination potential. It’s not that adults are not imaginative per se. It’s just that it seems like they’re not as used to doing that on a day-to-day basis, possibly. Like, if it’s not something that they bring into whether it’s like their workplace or at home. And so it’s like they’re going back to, you know, Kind of like, well, what do I know about these materials or what do I know about this?

So yeah, I like using that phrase and shifting it to like, “well, let’s play with these materials” because it kind of helps break that if there’s a perceived barrier. There seems to be less of a sense of like inner critic that comes up with kiddos.

Miranda: That’s a good way to put it. Yeah. I mean, I think that I’m a very creative person.

I like creating things, but as soon as you put me in a room with another adult and the adult is like, “Hey, create this.” I’ll be like, “Ooh, okay. Are you going to psychoanalyze this?” I don’t know, are you going to tell me I, I drew this wrong or something?

What are some of your other, like, favorite go to prompts when you are working with adults or kids? Thanks.

Kailah: Yeah, I really like doing emotion wheels. That’s a good example of how there are really easy ones to implement are going to be things that already there’s kind of like a template for.

Like, these are things that you don’t have to be an art therapist for. You can find these things on Pinterest, Teachers Pay Teachers. There’s all sorts of different resources out there. But anyways, the emotions wheel helps to talk about like how you can feel more than one emotion at once.

So, you draw a general circle and kind of section that off into four pieces or eight pieces or however many feelings that you wanted to include and then just kind of jot down like here are all the emotions that I’m noticing and then how would I represent those in the pieces and you can use that for adults too but it’s just kind of gets at how I can feel insecure and anxious, and I can also be really excited about something, but we have all these different complexities to our emotions and expression gets at that.

Chelsea: Yeah, it’s hard to choose just one to share. One that comes up for me is I call it like a resiliency rock tool. And so you have like river rocks, around the size of you palm.

And then I bring in, pre-cut words from magazines. And I have them hold the rock. It’s like a mindfulness exercise and just noticing the texture, the temperature, maybe the color. And they’re noticing any significant features about the rock. And a lot of times the rock like starts off feeling kind of cool and it warms up in their hand as they’re holding it.

And they’re like starting to feel that weight in their hand. And then I invite them to go through these pre-cut words. And because I found that if I give them a magazine, a lot of people just like end up looking at the magazine versus if there’s pre-cut words and it’s like, okay, it’s all there.

And they can choose what jumps out to them about what has helped them through those (pun intended) rocky, harder, or heavy times. And they might pick out, for example, like maybe recognizing that it was a transition to something different.

And then these are the different things that have helped them keep going, even though it’s been difficult, or a challenge, so to speak. And so then we use Mod Podge and place those on the rock and then it’ll dry clear. And so they have this rock, you know, you can’t dismiss that this has happened.

Yes, this, you had this experience and what helped you through that process. And so they have that reminder there.

Miranda: I love that. Oh my gosh. So actually just keeping on that same kind of, or that same topic.

Art Therapy for Trauma and Anxiety

Miranda: Kailah, you talk about doing. a lot of trauma work within art therapy. I’m assuming you’re not just going, “Hey, paint a picture of the worst thing that’s ever happened to you.”

So what does art therapy look like when you are kind of doing some trauma interventions?

Kailah: So a lot of trauma and how art therapy can get at that at a very basic level is really getting in touch with the body because there’s so much disconnect between internal experience and then so many people are in like a freeze or dissociated or numb state after trauma.

So getting in touch with those bodily emotions is a really common starter. One starter intervention I would do is, body scans. I’m also an EMDR therapist (Link to EMDR blog), so I kind of, like, use both of those about, like, like, how would you represent this in your body?

That’s a really good one where you can just pull up a template of a body and just kind of notice how they’re feeling. If people are having trouble with that, sometimes music can also be a really good cue into that of like, if they have a certain artist that makes them feel some type of way, like putting that artist on and just kind of like, we’re just going to sit here and just kind of jot down what comes up with colors and symbols and just kind of thinking through that internal experience. It’s like we’re trying to proactively get in touch with what’s already there and then make meaning and wisdom out of what we have in our internal landscape.

Chelsea: Yeah, trauma is so much in the body with, you know, muscle tension or just those bodily sensations.

Again, like, it’s nonverbal. It’s what that sensation is. And you brought up EMDR earlier. Another intervention, too, is a bilateral drawing. You can use a larger paper, but like using both hands, you know, right and left together, use different colors or multiple and moving them together in tandem.

You have them create that back and forth. I’ve seen this done standing up or sitting or I’ve seen people lay down on their bellies, even a lot of adults, it seems like they get a lot from that too. It’s not just kids.

Miranda: Very cool. Are there other diagnoses that you feel like are helpful with art therapy?

Kailah: Yeah, I mean, there’s so much, like, I don’t think there’s necessarily a bad place to start, but it’s, if you think about anything where people are, like, struggling with something internally and they’re looking to get it outside of them, like, that’s kind of what I think of with expression.

I mean even like general life stressors, or anxiety is a really good one because there’s just so much floating around in our head, we ruminate and we just like go over and over and over. But sometimes it just takes that, it’s the same thing with therapy, right? Like people will say, Oh, I didn’t even realize that until I just said it out loud.

And you’re like, okay, yeah, like it’s a similar thing of like drawing it out or expressing it through movement or whatever it is. It’s just one another layer to understanding.

Favorite Art Therapy Prompts and Tips

Miranda: Do either of you have a prompt or like something that you’ll do with someone if they’re feeling anxious or if they are needing to process any anxieties.

Chelsea: I’ve asked people to consider if they could create that anxiety through something tangible. I brought up inner critics earlier. It seems like that can be one source of anxiety too. Whenever they make that, whether it’s on paper or you have like random materials, like aluminum foil or yarn, like they’ll create that.

And then if they’re into writing, like I might ask them too, “okay, how could you create that?” It could be like floating in the ocean together side by side. Or it could be like, okay, well, the light shining on this anxiety and maybe the shadows not as big as I thought that it was, you know? You’re creating that that experience outside of ourselves.

So it’s something that is a part of me and isn’t who I am. And then by that, having that tangible creation, okay, now what? What do we want to do with that? And how do you want to navigate that moving forward? It becomes like a, kind of, Holding that space with them.

Kailah: I like doing safe spaces a lot. That’s a good one. I’m just like building your safe space and those elements. Kind of like the safety island idea. I also really like monster making. Like, especially with kiddos. That’s fun.

Like if your anxiety was a monster or a bully, or if the clients likes video games– like a final boss. Like, what would it look like? Like, what kind of details would it have? And then you can kind of get a sense of, it usually gives some insight into what it is that they’re really anxious about. Like, does this monster look like someone?

Or I’ll ask, “does it remind you of an experience from your past?” Because so much of that anxiety is rooted in past experiences of whether it was like, rejection or different types of fears that have happened over time. But just kind of getting in touch with, okay.

I think of like the scene in, there’s a scene in Harry Potter where they like make their fears into something funny, but it’s like, you can draw it out and then you start to look at it and you’re like, actually, like, why does this thing have so much power over me? It’s pretty ridiculous when you think of it.

Miranda: Absolutely. Oh, I love that. Any other things that we feel like we’re missing? I mean, you, you both have given so much good information. What are some of your other like favorite parts about art therapy or things that you think we missed?

Kailah: If you’re looking for a good place to start, like templates, like there’s so many workbooks and art therapy techniques, I love, Pinterest is a really good resource too, I go on there and scroll for techniques all the time. People think “I have to be an art therapist or I have to be creative or have to be this or that.”

And no, it’s just kind of like meeting your client where they’re at. If you already have a client that’s creative, like, or that wants to utilize some art, like that’s, that can be a really good place to start.

And art when I say art, that’s like art and expression is such a broad term. So this is not just drawing and painting. It can be sound making and movement and expression of all different kinds. It can really be anything that’s. Like expression as an extension of the body.

But just, you know, kind of find your element. Like expression can be so large and art therapy makes such a good intersection to other therapeutic techniques, like finding your thing.

And like, if you love CBT or ACT, like there’s so many intersections between these worlds. So just kind of finding like your own rhythm and your own style and just kind of see like, how could I incorporate more expression or how could I help this client really bring this.

Chelsea: Mm hmm. Yeah, I found too especially in my internships and I’ve started to get back into it just recently is that I’m so glad is starting to make some art on my own whether it’s like just a little bit in between sessions or during a break or at the end of the day, just to kind of have my own container, put this in of like, you know, “where have I started?” and “where am I now?” Just to help get it out of, of my own head.

In regard to materials, I’ve seen so many people create so many neat things from various objects too. And then they get to choose what to do with that. One thing that I did learn over time, is that the art and the process belongs to the client, just like, you know, any of their expressive therapy, or even like someone’s experience overall. We can provide that space and it’s you know, but what they create and take with them. That’s for them.

Miranda: I’m curious, do you ever have clients that like create art and then they want to destroy it?

Chelsea: Yeah, and you said the right word “being curious” about it. Depending on what was created, it could be pretty, pretty glaring of like, “okay, I can see why they did destroy it,” whether it represented something I’ve noticed that could bring closure, or it could bring a sense of control over what was created or what they want to do next with that process or insights that were made. Yet really it’s what’s helpful for the client in that space.

Kailah: Yeah, I think it’s all about the intention of destroying it, of like, this is something that I’ve come to terms with, so I want to burn it, burn it, or rip it, or shred it, but, like, that’s very different than, “Oh, this isn’t good enough” and then that, but that creates its own line of conversation of like, “why do you think this isn’t?”

Because no matter what they express, we can do something with it. But yeah, if it’s from like a perfectionism mindset and they’re trying to destroy it, that’s, that kind of leads you into another level of insight too.

Chelsea: Definitely. And depending on too, like where that comes from and what you find out when you’re like being curious and wondering perhaps that could invite maybe transforming it to something new if they would like to.

Final Thoughts and Takeaways

Miranda: Any other last thoughts before we, before we go? This has been such a good introduction to art therapy.

Kailah: I feel like when I think of art, I always think of Miss Frizzle from the Magic School Bus. She is one of my heroines, but she always says, “Take chances, make mistakes and get messy.” And I feel like when we’re talking about art therapy—like what better wisdom to leave you with?

Chelsea: I agree a hundred percent. I would say too, stay curious and you won’t be disappointed. Whether it be a client or therapist.

Miranda: I love that. Awesome. Well, thank you both so much for joining!

Links to Podcast Episodes:

Spotify

Apple

Amazon

YouTube

The post Exploring Art Therapy: Techniques, Benefits, and Real-Life Application appeared first on Ellie Mental Health, PLLP.

What are we talking about here? Not just that monthly visitor that we all would rather not hear knocking at the door (our periods), but PMS. Yes, that one. However, there is also another version of PMS, and this one can be much more severe and debilitating.

Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) are two conditions that affect many women worldwide. Both PMS and PMDD are related to a woman’s menstrual cycle and can cause a variety of physical and emotional symptoms. However, there are some key differences between the two conditions that are important to understand.

Here, we’ll explore the differences between PMS and PMDD as well as the symptoms, causes, available treatments, and what you can do to cope.

Are severe symptoms of PMS or PMDD affecting your daily life? Reach out to Ellie Mental Health today to talk with a compassionate and qualified therapist.

Difference Between PMS and PMDD

Premenstrual syndrome (PMS) is a common condition that affects many women during their menstrual cycle. It typically occurs in the days or weeks leading up to a woman’s period and is thought to be caused by hormonal changes in the body. 

Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS that affects around 3-8% of women. Although the symptoms of PMDD are similar to those of PMS, they are typically more severe and can significantly impact your daily life. PMDD is also caused by hormonal changes in the body, but the exact cause is not fully understood. In fact, some medical professionals have theorized that PMDD may be genetic. PMDD symptoms typically occur in the days leading up to a woman’s period and usually subside within a few days after the period begins. Though in some severe cases, PMDD can last for several weeks. And if this is the case, it is recommended that you see your healthcare provider as soon as possible.

PMS vs PMDD Symptoms

Let’s be real: periods can be a total pain. But if you’ve ever wondered why some months feel like a minor inconvenience and others like an emotional rollercoaster, you’re not alone. We’re diving into the nitty-gritty of the actual symptom differences between PMS and PMDD.

Symptoms of PMS

Physical symptoms of PMS include:

• Breast tenderness or swelling
• Bloating and water retention
• Headaches or migraines
• Fatigue or lack of energy
• Changes in appetite or food cravings
• Muscle aches and joint pain

Emotional symptoms of PMS include:

• Mood swings or irritability
• Anxiety or depression
• Difficulty sleeping
• Poor concentration or memory
• Changes in libido

Symptoms of PMDD

In addition to symptoms of PMS, someone with PMDD may also experience the following symptoms:

• Insomnia
• Feeling overwhelmed
• Suicidal thoughts or feelings
• Extreme changes in libido

While having some emotional ups and downs is normal with the hormonal changes that come with that time of the month, PMDD feels more intense and comes with more extreme changes in the week before and then disappear entirely a few days into your period. You might notice severe depressive symptoms, mood swings, and feeling like you’re on high alert.

How is PMDD Diagnosed?

The diagnosis of PMDD is typically based on the woman’s reported symptoms. If you are suspecting that you might be dealing with PMDD, a first step you could take is to see your primary care physician for hormonal testing. There’s no specific test for PMDD, but some blood tests can rule out other possible conditions that cause similar symptoms. After that, therapy can be an excellent way to learn tools and skills for coping with the emotional symptoms. 

To diagnose PMDD, a woman typically must have at least five of the emotional and physical symptoms listed above, and these symptoms must occur only the week before her period starts. The symptoms must also be severe enough to interfere with her daily life.

What causes PMS and PMDD?

The exact cause of PMS and PMDD is not fully understood, but they are both thought to be caused by hormonal changes in the body. Specifically, PMS and PMDD are thought to be caused by fluctuations in estrogen and progesterone levels during the menstrual cycle.

However, there may be other factors that contribute to the development of PMS and PMDD, including:

• Genetics: There may be a genetic component to PMS and PMDD, as they tend to run in families.
• Brain chemistry: Some studies suggest that women with PMS and PMDD may have abnormal levels of certain neurotransmitters, such as serotonin.
• Environmental factors: Stress, poor diet, lack of exercise, and other environmental factors may contribute to the development of PMS and PMDD.

PMS and PMDD Treatments

The treatment of PMS and PMDD depends on the severity of the symptoms and how much they interfere with a woman’s daily life. The treatment for these conditions might include therapy, mental health medications, and recommended home care. In fact, many women report reduced symptoms after they alter their diets or implement stress-management activities.

A few home care methods for addressing symptoms of both PMS and PMDD include:

• Implementing healthy food choices
• Eliminating alcohol and caffeine
• Regular weekly exercise
• Heat therapy
• Stress management techniques (Yoga, meditation, Tai Chi)
• Proper sleep each night
• OTC medications such as Acetaminophen or Ibuprofen

It’s important to note that if you’ve been trying home remedies such as changing your diet and implementing stress-relieving activities and you’re still experiencing severe or debilitating symptoms, this is when it’s time to throw in the towel and see a medical professional.

While home care can be beneficial, some women have severe symptoms that may drastically alter their mental state. If conditions become severe, seeking out a therapist to talk to about your symptoms is highly recommended. For example, a therapist can work with you to help you manage mental health medications such as antidepressants and learn coping skills to manage symptoms of PMS/PMDD that may be affecting your mood and behavior.

The most common medications prescribed for PMDD are serotonin medications like SSRIs (Lexapro, Zoloft, Celexa, Prozac). Some people take SSRI medication continuously and find this helps best and others take it only for the weeks leading up to their period. One of our prescribers, Sara Polley, MD added: “I had a patient who normally takes 10mg Lexapro daily and then increases to 15mg daily for a week out of a month and feels this helps.” 

SSRIs can be combined with hormonal contraceptive medications (birth control pills for example) that blunt the hormone changes during someone’s menstrual cycle. For some people, using birth control to skip their periods can be helpful, but for others this doesn’t make a difference.

Bottomline: There are many medication options available if you’re struggling with PMDD.

Some side effects of these medications can include changes in weight, libido, sleep changes, headaches, stomach upset – although these are rare and most people do not experience side effects with SSRI medication or hormonal contraceptive medications. We recommend reaching out to your prescriber if you notice any changes with your body or mood that are bothersome to discuss as they could be a side effect of your medication and your prescriber can discuss other options.

When Should I See a Therapist for PMS or PMDD?

At the end of the day, if your symptoms are significantly disrupting your daily life and making it difficult for you to get through simple tasks, a therapist can help direct you toward the best path of coping with your symptoms. And if therapy proves ineffective, a therapist may recommend that you see a gynecologist or other healthcare professional.

Mood swings, irritability, and poor concentration are a few symptoms that may make daily life difficult for those with severe PMS or PMDD. But when you begin withdrawing socially or begin having unprovoked moments of anger, thoughts of suicide, or other dark thoughts – don’t try to endure these symptoms alone.

At Ellie, we’re here to help guide you toward greater mental health. And sometimes, just talking about how you’re feeling can be the first step toward coping with your symptoms and getting the help that you need. Are you having difficulty coping with symptoms related to PMS or PMDD? Contact Ellie Mental Health today to speak with a compassionate and qualified therapist.

The post PMS or PMDD: Differences, Causes, Symptoms, and Treatments appeared first on Ellie Mental Health, PLLP.

Finding the Right Therapist for your Child

There are lots of therapists out there, and not everyone is a good fit (and the fit is crucial to making therapy successful!). Every therapist has different specializations, approaches, and techniques. You and your child need find someone that best suits your needs—but how? In an initial therapy intake, you might ask the therapist questions like:

• How long have you been in this field?
• What does a typical therapy session look like?
• What modalities are you trained in?
• How does mental health treatment work?
• What kinds of therapy do you think will help my child based on their diagnosis?
• How often do we assess goals?
• What does parent involvement in therapy look like?

I encourage families to try meeting with the therapist for several sessions before determining if they aren’t a good fit, as it often takes a while for a child to feel comfortable. If after several sessions your child doesn’t seem comfortable or you’re not noticing any changes, you can ask your therapist for referrals. Do not feel bad if this happens—you want what is best for your child, and part of your job as a parent is to advocate for your child’s needs. We are trained professionals, and we want what is best for them too, even if we are not the right fit.

Ready to take the next step? Click the link below and get matched with the perfect therapist for your child’s needs.

How Long Does My Kid Need to be in Therapy?

Therapy can be expensive and time-consuming, and so while I’d love to tell you the exact amount of time you can expect your child to be in therapy… unfortunately, the answer to this question varies. The length of time your child is in counseling depends on your child’s needs, parent’s involvement in therapy, therapy goals, and how much effort you and your family are willing to put in. Therapy can last just a few months, or it can last a year or more.

Keep in mind that if your child has been struggling for a year or more, then the odds are it will take longer than that for them to recover. It takes a while to rewire your brain. Please try your best to be patient and set realistic expectations.

Role of Parents in their Children’s Therapy

Parents’ involvement in therapy varies depending on the age of the child and the point of therapy. The first two sessions typically require parent participation so the therapist can complete the diagnostic assessment (insurance word for the child mental health assessment) and treatment plan (where we set therapy goals). Parents help fill out assessments during the therapy intake, describe symptoms, and give the therapist another perspective of the presenting problem. Then during the treatment planning session, parents will help the therapist come up with therapy goals.

Other Times that Parents’ Involvement in Therapy is Expected

The therapy space needs to feel safe for your child, so I often encourage parents to only be present for certain sessions, unless this is specifically family therapy. Here are some other tips for when a parent might be a part of their child’s therapy:

• Kids need time to build trust and rapport with their therapist in the beginning, so it’s not unusual for them to request that their parents to be present as they warm up to their therapist.
• Kids and teens should also know that parent participation is required whenever a therapist might have a concern about their safety and wellbeing.
• Kids can also request for their parents to be present if there is an issue they would like to discuss with their parents that they would like me to help facilitate.
• Parents can request to be present if there is something they would like me to help discuss with their child as well.

Many parents are surprised to find out that kids have a right to confidentiality. That means that parents need to know that their child’s therapist will not tell them everything that is discussed in the session. It’s important that a kid can discuss things with their therapist freely without worrying that they might turn around and tell everything to their parents. Of course, there are limits to thus, which I detail below.

How Does Therapy With Kids Differ from Therapy With Adults?

Good question! It can vary quite a bit, especially the younger your child is. With children, we often do more activities. We will play board games, create art, and even imaginative play. We usually do less talk therapy than we would with adults. This is developmentally appropriate because children actually make sense of the world, process and speak through their play. It’s also helpful because oftentimes children do not have the attention span to talk about mental health the entire hour or so of session.

I’ve had parents ask me why a few months in to therapy with their child I am still playing games and not pushing to discuss the “real issues”. Remember that children need to feel safe within the therapy environment. We will often spend months just building rapport so they can feel safe within the therapy space. In order for therapy to be successful, we need that sense of safety and security to be built.

Using Therapy Techniques at Home

Parents often ask me about how they can create a supportive environment and use therapy techniques at home. I love this question because I know that their support and help is crucial to making therapy work.

Tips for Reinforcing Therapy Skills at Home:

• Ask your child’s therapist what they are working on! For example, if your child is working on self-esteem, perhaps their therapist will have some book recommendations you could be reading together at night.
• Ask the therapist directly for feedback. I often provide parents with parent coaching sessions and resources to help learn new parenting strategies. Sometimes the strategies you are using are great, but do not meet your child’s needs. In that case, we as therapists may suggest something different to better meet your child’s needs.
• Try to implement recommended strategies as best you can. Even though change is hard and it requires more time and effort on your part, therapy is often faster and more effective if everyone is on board.

Some parents send their child to therapy in hopes that the therapist will just be able to work their magic and fix the child. However, most therapists take a systemic approach to therapy, especially family therapy. We do not believe in one “bad guy”. Not the parents, or the child. This can be frustrating for some parents when we give them suggestions or ask for their help. In order to improve your child’s mental health, it may require change in their home environment and others around them. This is not to place blame, but to help improve everyone’s quality of life and overall wellbeing. You as a parent might be exhausted, but hopefully at the end of therapy, you will feel much better.

Will My Child Complain About Me in Therapy?

If your child feels comfortable with their therapist, at some point your child will likely complain about you. This is VERY common for children and especially for teenagers. It’s developmentally appropriate for children, and their therapist knows that there is more than one side to every story. I generally take complaints with a grain of salt since parents are disciplinarians, so of course children will be upset from time to time. If you are doing your job as a parent, at some point your child will be mad at you. That is normal.

It is important to note that this does not apply in cases of abuse or neglect. If your child reports that they are unsafe and being harmed by a parent, we are legally obligated to report that. If a child is at risk of being harmed, harming themselves, or harming others, we have to report that to ensure the child is safe. We are not investigators, just reporters. The child may be lying, and in that case, CPS will determine if that is what is happening. In the scenario that CPS becomes involved, we can work with your family alongside of CPS to help support your child and the needs of your family.

What Happens if Therapy Doesn’t Work Right Away?

As cliché as it sounds, kids’ behaviors can often get worse before they get better. This is tough for parents to hear since they are often already at their wit’s end. I encourage you to be patient and trust the process. People in general do not like change, so your child may push against the recommendations we are making in therapy. That is normal and to be expected. Please do not give up on therapy immediately or on implementing these strategies right away. Give it a month or so before you decide it is not working because your child will likely fight against that change before they see that it can be helpful.

If things have escalated and your child’s safety is in question, please contact a crisis line or call 988. You may want to go over a safety plan with your child’s therapist to discuss what to do in the case of an emergency. It can be helpful for parents and their children to know at what point they should go to the hospital.

If it is determined that your child needs a higher level of care due to their current risk, your therapist will likely put things on pause so your child can focus on that therapy. They can always come back to their outpatient therapist when their treatment is complete.

Beginning the Therapy Journey

Therapy can be a wonderful experience for your child, and it can provide support and healing for them and for you as well! By bringing your child to therapy and working on these things earlier rather than later, you are providing them the opportunity to be more successful as adults. This can also allow you to feel more relaxed at home as things start to improve.

You are vital to your child’s recovery. Parents’ participation and buy-in is crucial to determining how successful therapy can be. I encourage you to continue to advocate on behalf of your child and to learn alongside them. I am excited for you and your child as you begin this journey.

Ready to take the next step? Click the link below and get matched with the perfect therapist for your child’s needs.

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