cincinnati therapist

Self-Care Sunday: Surviving the Holidays

No matter if you look forward to or dread Christmas Day, it can be a source of stress. It seems as everyone loses their damn minds by this time of year. I personally love Christmas time, but also find it easy get sucked into the holiday chaos. Below are some survival tips to make sure you get through 12/25 in one piece.

Trauma Therapy: Best Treatments for PTSD

I offer the two most widely researched and most widely utilized PTSD therapies to date. Not only do research studies say they work, but I've had 11 years of seeing them work. I've seen people smile again and reconnect with others. I've seen people start living again. Read here to learn a little more about Cognitive Processing Therapy (CPT) and Prolonged Exposure Therapy (PE).

Today's Focus: Sexual Assault Survivors & PTSD

Here’s the thing: surviving a sexual assault, maybe a rape, or attempted rape, or other means of sexual violence increases your likelihood of developing Post-Traumatic Stress Disorder or PTSD. What this means is those past experiences are negatively impacting your day-to-day life and preventing you from being able to live how you’d like to.  

The good news? PTSD is treatable. Yes, you heard me right. No, we can’t delete the bad things that have happened. However, what we can do is control how much those past events impact your life now and your life in the future. There are effective treatments available for you to help you to find hope and get back to living life instead of avoiding it.

Self-Care Sunday: Yoga

Happy holiday weekend! I hope you get some extra time to recharge and take care of yourself.

Today I challenge you to take a yoga class or even do yoga in the comfort of your own home. 

Yoga has endless benefits for your mind and body. There are many types of yoga, so if you've had a bad experience with it don't rule it out! My first experience with yoga was, well, not great. I swore it off for a while, then was dragged to yoga weekly by a friend who swore by it. I had noticed changes in her such as her physical strength and flexibility, but also in how she felt about herself and how she managed stress. With her forcing me, er, encouraging me I found a class and an instructor who I loved and realized how awesome it is. 

If you deal with anxiety, depression, or PTSD, yoga can be particularly helpful! Research has consistently demonstrated countless benefits for mental health, including stress reduction, improved mood, overall improvement in anxiety, and ability to focus. In addition, physical benefits include reduction in blood pressure, improved balance, strength, flexibility, physical endurance, and reduction in chronic pain conditions. This list can go on and on, but I challenge you to experience it for yourself. 

It's no secret that professional athletes incorporate yoga into their training. Did you know that yoga is growing like crazy within the military and also with first responders?! Yes! Yoga provides a restoration and a resilience necessary for those exposed to high levels of stress. 

For a local yoga studio, I suggest checking out Real Human Performance. If you're a new client, you can even try them out for free! They have a variety of different types of yoga classes as well as other services. 

For online yoga, I love Yoga With Adriene. She has tons of videos uploaded that are easy to follow that cater to new and experienced yogis alike!

Enjoy! Take care-


Self-Care Sunday: Say "No."

I've learned that sometimes some of the best self-care is to protect ourselves by protecting our time, our energy, our schedule, our health, our sanity, is to recognize your own limits and to get ok with saying no. You may just find out you get to say "yes!" to things that are most meaningful to you in your life. 

Self-Care Sunday: Good Deed

Hello and happy Sunday! 

I challenge you to go out and do a good deed today! It can be something for yourself, for another person, for the environment, for your pet, or society as a whole. It can be something big or little. Not only will you create positive change around you, but you'll feel great about yourself. Doing something for yourself or someone else is sure to boost your mood and create a positive ripple effect. Need some ideas? Here's a few: 

for yourself:

  • take a walk

  • meditate

  • do yoga

  • watch a favorite movie

  • treat yourself to your favorite coffee

for another person:

  • smile

  • hold a door

  • let someone merge in front of you in traffic

  • pay for someone’s food behind you in line

  • write a thank-you card (and mail it)

  • sincerely compliment someone

  • make a meal for a neighbor

for the environment:

  • recycle

  • plant a tree

  • pick up litter

  • change light bulbs to more efficient ones

  • bike or take public transportation, even if it's just every once in a while

for your pet:

  • walk your dog

  • buy them a special treat at the pet store

  • spend extra time petting your dog or cat

  • adopt from a local animal rescue

for society as a whole:

  • donate blood

  • donate to a local food pantry or homeless shelter

  • volunteer your time

  • donate school supplies

  • make eye-contact

  • be kind

  • smile

Whatever it is that you choose to do, my hope is that you notice the immediate benefits as you create positive change in your world. I'd love to hear examples of good deeds you've done! 

Take care,