Anxiety, Kids Mental Health, Parenting, Relationships, Uncategorized

Your child’s teacher thinks they have ADHD… now what?

Some things to consider before jumping to labels or medication:

–Breathe, relax. A teacher recommending getting a child assessed for ADHD isn’t the same thing as your child receiving a diagnosis. This doesn’t mean that your child is already labeled with this diagnosis. You are allowed to question them, take some time to determine what is best for you, AND get a second opinion outside the school.

–You might want to talk to someone you trust who either has ADHD or has a child with ADHD to get a more personal take of what it looks and feels like for them. It is true that ADHD exists on a spectrum and different people experience it differently, but it can help to get a ‘real life’ perspective and see how it resonates with you at all. 

–Talk to people in other settings and get their experience with your child. The indicators of ADHD have to be present in at least 2 settings for it to be diagnosable. If your child only shows those behaviors at school, for example, then you might be talking about a different issue. These people could be grandparents, your kid’s soccer coach or their teacher from last year. 

–Make a list of all of your questions and your fears, no matter how catastrophic or trivial they might seem. Then decide what you really want to know and bring them to a professional you trust to assess your child. Often counselors will do a discovery call, or introduction call to see if they are a good fit for you. (Read more about our approach here)

–Be honest about what you want or need in getting your child assessed.  If you are strongly opposed to medicine, be clear about that. Or if you have a full schedule, be clear about what therapies, coaching or tutoring you can commit to in order to address ADHD. 

At EDT we understand that even the suggestion that your child may be differently wired or need a diagnosis can be scary or overwhelming. We are happy to speak with you about your family’s needs and explain how our assessment process works. If we are the right fit for your child, we would be honored to walk through this experience with you and your child.

Anxiety, Kids Mental Health, Parenting, Relationships, Uncategorized

Holistic options for ADHD

At East Dallas Therapy, we believe our clients have many solutions to their problems. In our practice we think we’re in a unique position as family counselors to give you and your child the attention you need to provide an in-depth evaluation and assessment. After we provide an assessment, we coach parents on their communication and help kids learn to express, identify and regulate their emotions.  As we often tell clients here there are many stops on the bus before we get to medication.

Check out some of these holistic aids for ADHD:

Occupational Therapy:

ADHD is a neurological difference and occupational therapy helps activate positive chemicals in the brain using physical exercise and cranial-sacral therapy. For our child clients, we have seen occupational therapy help with concentration, calming big emotions like anxiety and build their organization and planning skills. We highly recommend North Texas Therapy Innovations, a family OT clinic that has been active in this community for decades. Check out this article about occupational therapy for children with ADHD

Supplements:

Your child’s pediatrician or occupational therapist will be able to recommend which supplements may be appropriate and helpful. Like many differences in the body and brain, ADHD exists on a spectrum and different people struggle more profoundly with certain elements of ADHD (i.e. attention, planning, focus, emotional regulation, etc.). A doctor who knows your child’s specific needs can help you decide how to use supplements.  Look at this article on the positive effects of supplements. 

Get moving:

It is often hard for ADHD kids to remain still for long periods of time so if you know they’re going to have to sit through a long church service take them outside to move and play before going inside and have fidget toys available for them during this time. 

It’s important to have family dinners. If your child struggles to stay in their seat, we recommend getting your child a yoga ball to sit on during dinner so they can move. When you introduce this to your child, talk about what is ok, and what is not ok with the ball. 

ADHD can often lead to anxiety and shame. Sometimes a child can get stuck in that negative self-talk. In this case, your role as a parent is to teach them to regulate. Here are a few tools for regulating big emotions: 

  • have your child walk outside barefoot for at least 20 minutes
  • sleep with a weighted blanket
  • use a brown noise machine
  • have your child write a letter to their worries and then tear up the letter or burn it (with parent supervision!). 

If these and many other supports do not work, medication may be the answer for your child. We know that sometimes medication is the best support for families. We believe that you have so many tools in your toolbox as parents, and there is no shame in using medication as one of many ways to care for your child.

Anxiety, Kids Mental Health, Parenting, Relationships, Uncategorized

Our favorite ADHD Tools for time management and organization!

To help with ADHD time fog:

  1. Colorful analog timers. These work well for children, teens and adults. It gives a visual representation of time for a given task. This will help your child stay on schedule and complete tasks in a timely manner with less guilt and frustration for everyone.
    1. Here is one option.
    2. Another cute one!

2.  Create a Shower Playlist. ADHD kids can easily lose track of time in the shower. It’s such a big parenting moment when your kids can finally bathe themselves. But parents often are frustrated because their kids spend forever in the bathroom forgetting to do things like washing their bodies or shampooing their hair. You may find yourself asking, “What have you been doing in here?!” Using Playlists can help you stay on track. Choose from a playlist on Spotify such as “Songs to Sing in the Shower.”

Listen Here

Additionally, some parents laminate a list of shower tasks (that can also be placed in a Ziplock bag):

3. Structure for Success-Think ahead, create visual cues, and auditory guides. It helps to do as much as you can ahead of time and having things near the door to get ready to go but sometimes things can still get left behind. We recommend door organizers which are pockets that hang on the back of your door to help you remember things that often get forgotten like a water bottle, a friend’s book that needs to be returned or a permission slip that was signed the night before when your kiddos backpack was upstairs. Such as: this doorknob organizer or this over the door organizer 

4.  If your child is more of an auditory learner, try these 30 second recording buttons that can be recorded and re-recorded over and over for reminder. They can be placed anywhere in the house. 

Please let us know if we can help you on your ADHD journey or also let us know what great ADHD hacks & tools you have found, we would love to hear from you.

Depression, Relationships, Self-Care, Self-doubt, Trauma, Uncategorized

When shutting down kept you safe

Movies make emotional expression look easy.  If a character feels something, they always clearly show it, whether by crying, balling their hands into fists, frowning, laughing, or smiling.

Now imagine taking all that away. You’re left with a character who displays a neutral facial expression, an even tone of voice, and zero body language. How do they communicate what they’re feeling? They may say, “I’m having a bad day,” but without any other cues, we’re left with a lot of questions. Exactly how bad was their day? Was it slightly irritating or absolutely devasting?

For many who have experienced relational trauma, this kind of thing happens all the time. They may say the words, “I’m sad” or “I’m not okay,” but their tone of voice and body language give no indication of how serious the situation is. In relationships, this can cause a lot of confusion and misunderstanding. They may feel like they’re communicating clearly, but the other person doesn’t know how to read the cues – because there aren’t any.

There’s a good reason for this. Relational trauma teaches people that emotional expression isn’t safe. They quickly learn how to fly under the radar to keep out of danger. Shutting down facial expressions, tone, and body language becomes a survival skill that, when practiced repeatedly over time, can become automatic. In a toxic relationship, hiding emotions is a great survival skill to have! The problem is, when the person tries to engage in healthy relationships later on, their body is still shut down. It’s hard to get emotions to show again.

Counseling can help bring emotional expression back online. But what do you do in the meantime when you’re trying to communicate how you feel to loved ones?

If you struggle with emotional expression, here are some tips you can try out:

  • Use an emotion chart to find words that express how you feel more precisely
  • Come up with a code (ex: green, yellow, red; or a number from 1-10) to tell the person how intensely you’re experiencing that emotion.
  • Give the person some ideas on how to best help you at each level of intensity (ex: green means you need a hug, red means you need time and space to recover).
  • Ask the other person for feedback on how they’re interpreting what you’re communicating and why.
  • Be kind to yourself. It’s frustrating when you want to express but struggle to do so. Remind yourself that your body has been trying to keep you safe and it just takes time for it to learn new patterns of relating.

Try using this emotion wheel: https://hilarioushumanitarian.com/products/wheel-of-emotions-sticker?variant=42917560484065&currency=USD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&gclid=Cj0KCQjwjbyYBhCdARIsAArC6LJWARJk0aUxmUVIITuVVtxyuZ3KtxPHo06pzLnO-QXMvGg5zxAn534aAoI6EALw_wcB

Anxiety, Relationships, Self-Care, Self-doubt, Trauma, Uncategorized

Know Your Triggers

If you keep catching yourself overreacting to normal situations, feeling guilty for being “too sensitive,” and finding yourself inexplicably overwhelmed at the strangest moments, you might be triggered.

Triggers can be anything that remind you of past trauma to the point where you react like you’re in danger. The reminder might not be conscious, but your body registers the cue from the environment as a threat.

The problem is, when you don’t know you’re triggered, it’s super easy to judge yourself as being “crazy” or “too emotional.” And that kind of self-condemnation can stir up feelings of shame, which can trigger you too!

Knowing your triggers is the first step to healing. Consider some of the following types:

  1. Neutral triggers:  These triggers aren’t safety issues, just normal aspects of everyday life. For example, let’s say you survived a terrible fire in the past. Now you’re out camping when you smell campfire smoke. Suddenly your heart starts racing, it’s hard to breathe, and fear consumes you. Logically you know there’s no real threat from the contained campfire, but your body is reacting the same way it did to the fire in the past. In this instance, it can help to remind yourself that you’re safe in the present moment.
  2. Dangerous triggers:  It’s important to be able to differentiate harmless triggers from truly threatening ones. For example, an abusive and controlling friend might remind you of a past relationship that was also toxic. Sometimes being triggered is a sign you’re in danger and need to reach out for help.
  3. Upsetting but not dangerous triggers:  Imagine you and your partner are stressed, a conversation gets heated, and your partner gets so upset they ask to take a break from the argument. Without warning, you’re flooded with intense feelings of worthlessness. Part of you knows your partner just needs time to cool off, but the other part is convinced they hate you and are going to leave you. In this scenario, feeling upset makes sense to some degree. Most people feel frustrated during an argument or dislike having to wait to resolve a problem. But the emotional intensity signals a deeper issue.

When you’re triggered and don’t know it, you might accidentally assume the trigger is to blame for how you feel. For instance, in the previous example, the feelings of worthlessness aren’t caused by your partner, they’re caused by past trauma. Past emotions from traumatic events can break through into the present even if the trauma occurred years ago.

When this happens, it helps to validate both your emotions that fit the situation (such as irritation with your partner), and your emotions from the past (such as fear of abandonment from a neglectful caregiver). Remind yourself that how you feel about the past is okay, it just may not apply very well to your current situation.

For more information on triggers, read “Transforming the Living Legacy of Trauma” workbook by Janina Fisher.

Anxiety, Couples Counseling, Marriage Counseling, Relationships, Self-Care, Self-doubt, Trauma, Uncategorized

What Do Healthy Relationships Look Like?

A previous post explored the dysfunctional relationship roles described by Dr. Stephen Karpman’s “Drama Triangle” – the perpetrator, victim, and rescuer. People can get stuck in these roles especially when they don’t know what a healthy relationship looks like.

Thankfully, there’s a way out of the dysfunction. The “Empowerment Triangle” explains how to jump off the Drama Triangle and into healthier ways of connecting with others:

1. The Challenger:

  • Is no longer a perpetrator
  • Becomes assertive rather than aggressive
  • Stands up for their own needs and the needs of others
  • Takes responsibility for their own actions and consequences

2. The Creator:

  • No longer overgeneralizes victimization
  • Recognizes when they do have control
  • Begins making their own choices
  • Pursues dreams and goals to create the life they want to live

3. The Coach:

  • No longer rescues by enabling
  • Recognizes their own needs and practices self-care
  • Supports others by empowering them and teaching them skills
  • Encourages others by reminding them of their own strengths

Unlike the Drama Triangle roles, everyone on the Empowerment Triangle has learned how to take responsibility for their own emotions and problems. This leads to a healthy way of relating that involves mutual respect, support, and deeper connection.

Jumping from the Drama Triangle to the Empowerment Triangle can be tricky at first while you’re still learning how to differentiate the two. The more you practice, the easier it gets. However, just because you successfully jump off the Drama Triangle doesn’t mean everyone else on the triangle is automatically going to follow suit.

Sometimes they’ll notice the changes you make, and they’ll want to change too. But you may also run into people who have no intention of leaving their dysfunctional role. When that happens, they may even intensify their efforts to get you back onto the Drama Triangle, because otherwise it becomes unbalanced.  

Which of the Empowerment Triangle roles do you identify with the most? And who in your life have you noticed consistently practicing one of the healthy roles? You can use the Drama Triangle and Empowerment Triangle to figure out who fits best into your support network.

For more information on the Drama Triangle as well as healthy roles, read this article by Lynne Namka: https://lynnenamka.com/anger-management/anger-management-articles/drama-triangle/

Couples Counseling, Marriage Counseling, Parenting, Relationships, Trauma

Are You in a Drama Triangle?

After growing up in a highly dysfunctional household, you may find yourself repeatedly engaging in the same relationship patterns later in life without knowing how you got there.

Dr. Stephen Karpman devised a simple way to understand how these kinds of relationships typically work. He calls it the “Drama Triangle.”

The Drama Triangle consists of 3 roles that each relate dysfunctionally to each other:

1. The Perpetrator:

  • Believes they have all the power and control
  • Bullies and blames to get what they want
  • is aggressive/passive-aggressive
  • Scapegoats the Victim and ropes the Rescuer into covering for them

2. The Victim:

  • Believes they have no control
  • Gives up on making their own choices
  • Feels worthless and helpless
  • Feels powerless against the Perpetrator and dependent on the Rescuer

3. The Rescuer:

  • Focuses only on others’ needs
  • Ignores their own needs
  • Tries to control how others feel
  • enables the Victim and makes excuses for the Perpetrator

Different family members will usually gravitate toward one or two of the roles, but over time the roles can start to flip around too. For example, the rescuer in the family may get so burnt out trying to help the family victim, that they start to feel victimized themselves, and begin to view the victim as a perpetrator.

Or the victim may begin to see the rescuer as a perpetrator if the rescuer gets too drained, leaving the victim feeling abandoned. Sometimes the perpetrator may also play the victim role to try to get someone else to rescue them from the consequences of their own actions.

What do all three roles have in common? Everyone on the triangle neglects to take responsibility for their own emotions. The perpetrator blames others, the victim waits to be rescued, and the rescuer focuses on saving others from their emotions instead of acknowledging their own.

Unless someone else is around to consistently model healthy relationship roles, kids born into highly dysfunctional families can grow up to assume all relationships follow this same unhealthy pattern. Then when they encounter similar relationships as an adult, they easily fall back into old familiar roles. It feels normal. When you don’t know what healthy roles look like, it’s also possible to accidentally assume someone is being a perpetrator, victim, or rescuer when they’re actually relating in a healthy way.

In a future post, I’ll talk about what healthy relationship patterns look like in comparison to the Drama Triangle. Stay tuned!

You can check out this quiz if you’re curious to see which role you fall into most: https://cdn.website-editor.net/848c74c539684751972b4649bf55aae7/files/uploaded/Drama%2520triangle%2520quiz.pdf

Uncategorized

How to have tough conversations with your kids

In light of the horrific events at Robb Elementary School in Uvalde, TX, we at EDT wanted to offer some help to parents navigating the difficulty of explaining these events to their own children.

1) Give yourself some time to process your own feelings about all this. Some things you may feel:

-Anger
-Fear
-Sadness
-Anxiety
-Overwhelmed
-Gratitude
-Focused

Or any number of other feelings. This is a horrible loss but as a parent, you may catch yourself wondering what if this were my kid? Or how in the world do I explain that to my kid? Or how in the world do I explain to my kid that schools are sometimes really dangerous places while helping them to trust their world and their people?

You may be ready to tell your kid everything or join in family advocacy. What is best to do in times like these? 

Spend time journaling, walking outside, gardening or talking to a close friend or a therapist to get your feelings (somewhat) sorted through before you try to talk to your child about all this. It’s ok to process some of your emotions together but it is important to process the rawest of your emotions before you try to help your child process theirs. It’s the old oxygen mask on the airplane situation. 

2) Be honest and age appropriate with the information you share with your child or with the info they will overhear.

Be mindful of how you talk about this in front of your children or the media you consume while your children are present. Share with them the facts in developmentally appropriate ways as you are comfortable.

3) Mr. [Fred] Rogers famously said when he was a child and anytime something scary happened on the news, his mother always told him to look for the helpers.

This approach does two things for children: it assures them of safety that even when the scariest things happen there are always kind people who will be there to help. It also teaches kids that when bad things happen if they can find a way to help, they can make things better. 

4) Assure your child of their safety in all the ways that you honestly can.

Explain to them all the ways their school is safe. Also let them know that it is ok to feel worried, sad or mad or any number of big feelings and that you have lots of big feelings too. Make a list of all the people who are there to keep them safe and make a list of all the people they can talk to when their big feelings need to come out like:when their big feelings need to come out like:

1. Mom & Dad
2. School Counselor
3. Teacher
4. Coach
5. Faith leader
6. Special family member or grown up friend like a grandparent, neighbor or favorite aunt or uncle. 

5) Work together to promote social change and/or comfort for the families who lost loved ones:

Maybe you want to attend a family march or write letters to elected officials together for some kind of social reform in light of recent events. Maybe your kids want to hold a lemonade stand to donate to the funeral homes or medical centers in and near Uvalde, TX. 

6) Be gentle and practice gratitude.

In the face of injustice and horrific loss it is hard to be gentle with ourselves but it is what we and our children need most. After a day of dropping your kids off at school (a mundane task that is now much scarier for everyone), working, advocating with government or social agencies, come home and stay present.

Even though it is the end of school and the start of summer you may not want to attend every party or even finish every assignment to the A+ level you usually do. You may want to order dinner from your favorite place (because cooking and clean- up feels like too much and that’s fine) and go for a family walk after dinner or plant some new purple flowers in the backyard just because your kindergartener loves that color and that matters so much more now. Or instead of everyone going to their rooms to watch on their own devices, watch a family favorite all cuddled together on the couch.

Maybe the laundry stays on the stairs instead of going up at bedtime. Maybe you carry your big third grader to bed, which you haven’t done in ages.

Researcher and public advocate Brene Brown said that when she meets with people who have endured great loss she asks them, what do you want from the rest of us? Brown said those people say, “I need to know when you look at your children, you are grateful.” 

Anxiety, Depression, Self-Care

The garden’s healing force

There seems to be a broad assumption that our internal world and our external world are two separate things. When struggling with depression, anxiety, or burnout, we often want to analyze ourselves, fix our thinking, or get some medication to help the brain function seamlessly. We walk around like a brain on a stick believing that when our mood changes, or we feel something we don’t want to feel, our brain can think its way out of it. We assume that a physical problem needs a physical solution and a mental problem needs a mental solution. It makes logical sense. But I want to propose another healing agent: the natural world around us. More specifically, the garden right outside your front door.

Being outdoors makes you feel good. Hearing the overlapping songs of birds swooping from trees, noticing the settlement of minerals in the rock formations of a canyon, plunging your hand in the soil to mix in compost, denting the surface to plant a seed. Is there anything more centering?

Human beings are the only living organisms that need to “go be in nature.” Most of us live in a tidy air-conditioned space, and when we’re ready to engage with nature, we plan a trip to a park, we go on a hike, get in a kayak, or plant a seed in the soil. But we have that wrong. We don’t visit nature; we are nature. It’s so simple, but we forget. There is a strong connection between our outer world, our relationship with the natural world, and our brain and body chemistry.

In my own life, I have been on a path toward understanding this more fully. It is a simple truth, that we are nature, and that nature can heal us. And yet, so many of us partition it off from our daily lives. This is why I decided to pursue horticultural therapy. To read the full article published in the Dallas Morning News, click here. (you have to have a DMN subscription to read it)  And see below for some simple garden activities to begin to engage with nature in a new way.

Here are two practices you can do in your garden space that may help you in your personal growth. For the purposes of this exercise, a garden space just means: your backyard, your back porch, your patio, your courtyard, or a balcony with a potted plant. It can be 12 square feet or half an acre. Remember that we don’t go into nature, we are nature. It is all around us and it is in us. Therefore, it is the most natural thing in the world to be present to your natural surroundings.

A practice for someone who is burned out, stressed or anxious.

Description: Burn-out and stress can be caused by a mismatch of your values and gifts, and what is asked of you in your daily life. We often have to devote our attention to a task that we are too tired or ill-equipped to handle. A person who is burned out and stressed out is longing for some restoration and mental rest. In nature, we can use “involuntary attention” to create a sense of relaxation. Involuntary attention is what happens when you sit on your patio watching the birds or mindlessly weed your garden. You are just aware enough of the task at hand, while the rest of your mind gets a breather.

Reflection:

Check in with your body as you begin this practice in nature. What are you carrying with you into this moment? Where do you feel it in your body? Try not to analyze yourself, or fixate too much, and try not to solve any problems mentally. Take a breath and picture breathing into those tense places in your body. After the nature activity, return to this exercise. See what has changed and check in with your body again.

Activity:

Go throughout your outdoor space finding leaves, flowers, sticks, and petals. Whatever material you see. See if you can get one piece of plant material for every item on your to do list. Or choose one to represent each burden you are carrying today. As you lay them out, think about how you can release your worries and open up your grip of control over your life. After you have finished laying out the design. Take a moment, then blow them all away as a symbol of letting go of your stress.

A practice for someone who is depressed or grieving.

Description:

Depression is a complete lack of hope for the future. There is a felt sense of permanence to it when you are in the middle of it. I often notice that the more a person attempts to pull themselves out of it by thinking more positively, it only shines light on how powerless they feel to do anything about it. For those reasons, this reflection and activity focuses on acceptance and acknowledgment of depression.

Reflection:

Take a moment to acknowledge your depression. It might feel like discouragement, sadness, grief, or disappointment. What does it feel like today? Write that word down. Let yourself feel it for a moment. Remember that emotions aren’t permanent, they come and go live the waves of the sea.

Activity:

For this activity you will need a seed or small plant, soil, small pot or space to plant and a small piece of paper towel or toilet paper.

On the piece of paper towel or toilet paper, write one hope you have about yourself even as you are experiencing depression. This can be something concrete: “I hope this plant grows.” Or a deeper longing: “I want my life back.”

Place your paper in the bottom of the pot or in a hole in the ground. Plant it in with the plant or seed. When you start to grow something you cultivate the seedlings, but you also have to trust that the water and sunlight will make it grow. In the same way, we set our intentions for our own growth and healing, but we have to trust that healing happens in its own time, and our body and mind will find a way through.

Morgan Myers is a family counselor in Dallas. She wrote this for The Dallas Morning News.

Anxiety, Depression, Self-Care, Self-doubt, Trauma, Uncategorized

For Us Givers at Heart

Some filtering questions for those of you who are Givers at heart (and maybe sometimes over-functioning) 🙂

Many of us (we therapists know we’re In this category too!) find ourselves giving beyond our means and in ways that are unsustainable. People sometimes take more than they give back. And there is always a need that arises among the people we care about. We can find ourselves running around trying to meet these needs and we can get so tired and drained! We sometimes don’t stop to think if it’s something we want to do or something we can do.

If you relate to this, here are a few questions to ask yourself that might help you filter through these situations. Sometimes you can give sacrificially to others and sometimes you may need to practice saying no to others and saying yes to yourself and your needs. 

Sidenote: We believe the end goal in our relationships is to be generous to others in a sustainable way.  We aren’t advocating for you to be self focused, but to tend to your needs so that you have more to give to those around you.

So ask yourself these questions:

  1. Is the person asking for your help? Sometimes when we hear about something difficult we want to fix it. But sometimes people don’t need anything from you than just to listen.
  2. Do you have it to give? Do you have the food in the pantry to be able to make someone a meal? Do you have the time to sit and listen to someone without being late something else? Do you have the patience and energy to give to this person without losing patience for those that you know you must give it to (aka your kids or spouse)
  3. Can you give joyfully? Without resentment or bitterness.
  4. Can you give without expecting something in return?

This feels like a sucker punch even as a write this, but when I’ve tried to follow my instincts with how much I can realistically give I end up feeling more rested and centered. Try this out and see how your emotional (and financial and mental) reserves seem to change.

Anxiety, Depression, Self-Care, Self-doubt, Trauma

What if I Spiral?

“I know I’m supposed to let myself feel what I feel…but whenever I try, I get depressed for days.”


It’s true that processing your emotions means allowing yourself to feel them. But here’s the thing: when you’ve been stuffing down your feelings for so long, there can be so many intense emotions trapped on the inside that feeling them all at once leads to overwhelm.


And that can make you feel stuck. Stuffing your emotions means invalidating them, and that doesn’t feel good, but then feeling your emotions means inviting a flood of them so strong you either spiral downward or shut down entirely. That doesn’t feel good either.  Where does the relief come in?


If feeling your emotions tends to do this to you, that may be a sign to take things slower. You don’t have to feel everything at once. Take it step by step. Give yourself space to feel just a little piece at a time, and as soon as you’ve had a moment to feel a little bit, take a step back. Give yourself permission to take a break, recharge, and do something you enjoy. You can go back to feeling your emotions later when you’re feeling rejuvenated and ready again.


Here are some tips for how you can feel your emotions safely:

  • Write down what each step of your downward spiral looks like. Know the signs that you’re getting too overwhelmed and need a break.
  • Create a plan for how to recharge after feeling your emotions. What’s something that truly helps your body feel better? Do you need to take a walk? Listen to some upbeat music? Watch a favorite movie?
  • Set a timer for as long as you want – a minute, 5 minutes, 15, whatever feels safest and most doable for you. While the timer is running, notice your emotions and how they feel in your body. Allow them to be there without judging them. When the time is up, take a break.
  • Visualize putting your emotions away somewhere safe. You can imagine storing them in a vase, a treasure box, or some other container that marks them as precious and important.
  • Remind yourself that you can revisit them later.

You’ll notice that with repetition, the time you can spend feeling your emotions gets longer. The more you practice, the easier it gets!

Anxiety, Couples Counseling, Depression, Marriage Counseling, Relationships, Self-doubt, Trauma, Uncategorized

Restoring Trust

If the integrity of your relationship has been violated due to a harmful choice or behavior by either party, there are steps that you can take to restore trust and intimacy within the relationship. 

There is no one size fits all approach for handling a trust violation in a relationship, however, there are ways to begin the process of repairing the relationship. 

Here are 4 actionable steps that you can take to begin the process of healing:

Step 1:
Take 100% accountability. 

Accountability is twofold. Accountability includes (1) acknowledgement of your wrongdoings and (2) not offering excuses to suggest that you couldn’t help doing what you did. 

Developing empathy in a relationship is crucial. The most effective way to do so is to imagine yourself in your partner’s shoes. Ask yourself, how did my actions affect my partner’s life? Did my behavior cause damage to their sense of self-worth? 

Taking accountability for your mistakes and acknowledging the impact helps you to avoid invalidating your partner’s emotions. 

Step 2:
Offering an apology and asking your partner what can be done to rectify the situation and repair the damage. 

Create an amends plan or contract to demonstrate your commitment to the relationship. An amends plan is a guide for navigating a breach of trust or betrayal; it  generally includes an outline for what changes will be made on a personal and relational level. It will include actions and activities that indirectly restore your partner’s faith and trust in you.  

For example, “Allow access to social media passwords, computer, phone, etc.” “Increase quality time with my partner and enjoy a date night every Friday.” 

Your amends plan will need to be tailored to your relationship’s specific needs. Including your partner in the creation of the plan helps to show your devotion to your partner’s needs. 

Step 3:
Making a promise to not betray your partner in the future and to follow-through with the actions you have promised. 

Relationship check-ins at various intervals can help keep you on track and provide you with more of an understanding of what relationship needs are not being met and what promises have not been kept. 

Step 4:
Communicating with your partner if you feel you are unable to follow through with promises made. 

Increasing communication and vulnerability with your partner promotes emotional connection and intimacy. In order to repair and reconnect, you have to give your partner something to connect to. Secrecy, blame, anger, disengagement, and control do not provide connection points for repairing trust and faith in a relationship.

 In seeking to mend a fractured relationship, the willingness to work on the relationship and reconstruct the trust that was broken is crucial.