Relationship Therapists Share: What are the Signs of a Codependent Relationship?

Codependent relationships are more common than we realize. These relationships are not only present in romantic partners; but can also be a dysfunctional dynamic in friendships, parent/child relationships, and even work relationships.

Codependent behaviors generally stem from social childhood or your teen years. Some factors that can contribute to these behaviors are:

- Experiencing abuse

- Having a parent or family member who suffers from an addiction, illness, or other health impairment

- Growing up with a controlling parent or caregiver

- Experiencing abandonment

- Experiencing divorce

- Being bullied as a child

In a codependent relationship, there is a person who is a caretaker and a person who takes advantage of the caretaking behaviors. Both individuals in the relationship are dependent on the behaviors of the other, feeling like they need the other person in their lives to function.

There is a need to be needed for the caretaker, and a need to be taken care of from the other individual in the relationship. There are several indicators that you could possibly be in a codependent relationship.

Here are a few factors to help you determine if you are:

People Pleasing

Putting your needs aside to please your partner or other party in your relationship is a main sign of a codependent relationship. At first, these actions may seem like a loving gesture of compassion, but then start to spiral into an unhealthy habit. The caretaking individual in the relationship often values the opinions of others rather than listening to their own intuition or following their preferences.

They want to make others happy, in fear that others won’t love or even like them anymore if they push back or disagree. Often times, the caretaker does not like to make decisions without the approval and input of the other individual of their codependent relationship, or even others in their lives. People pleasing becomes a currency to be liked or loved by others- needing this affection from others, but especially the other person in the codependent relationship. This stems from the codependent relationship and can start to bleed into other relationships.

Lack of Boundaries

The concept of emotional (and sometimes physical) boundaries can be blurred in codependent relationships. For the caretaking individual, they may feel underappreciated by the other person; yet continue to please them and be mistreated. They may offer consistent unsolicited advice, enable inappropriate or unacceptable behavior, and sometimes even feel responsible for the other person’s actions.

For the individual who takes advantage of the caretaker, they may push the envelope in terms of boundaries. This person is typically aware of the unconditional love and support of the caretaker, so they often feel comfortable mistreating, taking advantage, and disregarding the feelings of the caretaker. Both people in the relationship can fall into a pattern of denial about their behaviors within the relationship.

Self Esteem Challenges

For the caretaking individual, their self-esteem, self-worth, and self- image usually revolves around the assurance, validation, and approval of the other party in the relationship. They lack inner trust and confidence in many cases. There is a great fear of being rejected, disliked, or viewed negatively. Sometimes these feelings evolve and creates a victim mentality. These individuals often do not like to be alone and feel comfort when in the company of others, especially the other half of the codependent relationship.

For the individual who takes advantage of the caretaker, they often have an inflated self- esteem and ego. They feel they are worthy of the consistent caregiving treatment and expect and accept nothing else.

Do you feel like you are in a codependent relationship? Are you looking to break free from the relationship patterns you have found yourself in? At Serene Mind, we are here to help. You can also email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists is a good fit for you!

Our Relationship Therapists Share How to Cope with Friendship Breakups

Friendship breakups can feel as heartbreaking and disappointing as romantic splits. Sometimes the paths of our lives start to move in different directions and our friendships evolve. The friendships we create can be for a reason, a season, or a lifetime. We connect with others based on common interests, opinions, and life circumstances.

The endings of these relationships can leave us feeling lost and confused. Friendships can end because of a specific event or issue, or sometimes they can slowly diminish without us even realizing it.

Here are some tips our therapists have put together to aid you in navigating a friendship breakup.

Why Do friendships end?

-Breaking of trust

-Physical or emotional distance

-Difference in views

-Misunderstandings or disagreements

- Unresolved power differential

- Abuse

How to Cope with friendship breakups:

1) Process the relationship dynamic

Give yourself the space and time to honor the relationship and grieve the loss of it going forward. Take the time to evaluate the lessons learned within the friendship and what good came out of the relationship.

These are some questions to sit on and ask yourself when processing the shifting of your friendship. Did the friendship teach you something? Did you subconsciously back out of the relationship, or put in more than the other party? What memories can you look back on and still be fond of? Where can you take accountability in challenges within the relationship? How can you grow and learn from this relationship dynamic so It does not develop in other friendships?

It may feel supportive to process the relationship dynamic with a trusted person like another friend, family member, or professional mental health counselor to help recognize any blind spots that you might be missing in your reflection.

2) Lean into self-care:

Like any breakup or loss in your life, friendship break ups can create feelings of grief, sadness, and even anger. Channel these feelings and energy into yourself care practices. Get out for a walk in nature, listen to your favorite music, treat yourself to your favorite meal. Being extra gentle with yourself when processing the ending of the friendship. It is okay to feel sad, angry, or maybe even resentful for a period of time. This is normal and natural.

When you feel ready, release the emotions that arise in healthy ways that feel safe and nourishing to you. Emotions are motivators and encouragers of movement-allow yourself to move and release the feelings and thoughts that come up that do not serve you.

3) Create space for new friendships:

Have you ever heard the saying, “when one door closes, another opens”? When you create the space for other friends or new friends, these connections have room to grow and blossom.

Dedicate your time and energy into relationships and friendships that feel nourishing during this time. When we put our thought and energy into relationships that have ended, are toxic, or are struggling, we often forget about the relationships that are supportive and healthy for us- and perhaps are even missing opportunities for potential friendships that could start to grow from even the smallest of interactions. If it feels resonate to you, try a new fitness class, neighborhood meet up, or social group- you never know what connections could be waiting for you unless you put forth effort and put yourself out there!

Just like relationships with family, colleagues, and even romantic relationships, break-ups do not have to last forever. Sometimes a “break” is necessary to move and shift within the relationship and taking time and space from a friendship can help heal some of the broken parts within the dynamic. Other times, a friendship breakup is the healthiest decision for all. All of these experiences help us grow as individuals and teaches us lessons on not only how to be a friend to others, but a friend to ourselves.

Are you struggling with a friendship breakup? We have several relationship therapists at Serene Mind who can help you process these transitions and explore these relationship dynamics. If you feel you need support, please feel free to reach out to us at hello@serenemindpysch.com, or call us at 813.321.8280. We are here to help you while you continue on your path!

Our Therapists Share 3 Ways Social Media Impacts Mental Health

In our modern day and age, social media has dominated communication in many different areas. Connecting with friends and family through messages, sharing pictures of your life, shopping, dating, and even networking to further your career can be done all from a tiny screen that you can tote in your pocket. There are thousands of apps that can fit virtually any need, and most have a social component within the app. Although there can be many positives with the rise of social media, there are also some attributes to these apps that can negatively impact mental and emotional health.

1. Instant Gratification

Getting an immediate reward, or instant gratification is a common product of regular social media use. Being able to speak to someone immediately, purchase goods, or even scrolling constantly being introduced to different stimuli can create a sense of power and control.

A chemical in the body called dopamine is released when we partake in instant gratification behaviors, and when participated in often, can change an individual’s behavior completely. Needing to be constantly stimulated (example: scrolling, checking texts or emails, etc.) releases dopamine and when this is done frequently, the body becomes overstimulated. This can create feelings of anxiety and overwhelm when instant gratification is unavailable to an individual who is used to it. This is also a way to disconnect and disassociate from needing to problem solve or wait for stimuli to present itself.

The more we become accustomed to the instant gratification, the more we seek this pleasurable activity. This can lead us down a spiral and ultimately lead to great disappointment.

2. The Comparison Game

Seeing others on social media posting their achievements, purchases, and even daily life can create a “comparison game” within. This game can turn into a rabbit hole of feelings and thoughts such as, “Why can’t I have those things?”, “They are so much more attractive than me”, “They must be rich to afford that”. These comparisons are hurtful, lead to expectations that are unattainable and unrealistic.

Most people post the best of their worlds on their social media platforms. When seeing the best parts of someone’s life through pictures or word on a screen, it is easy to forget that they are humans too- people that have challenges, difficulties, and vulnerabilities.

The Comparison Game can also lead to FOMO, or “Fear of Missing Out”, where individuals feel like they don’t fit in or belong with their peers. Constant exposure to these platforms can create feelings of shame, guilt, not feeling worthy, and even missing out on things they think they may deserve or wish they could have. It is important to keep in check the realities of each post and person posting.

3. Cyberbullying

Within the last 10 years the popularity of social media platforms has increased, and so has cyberbullying. Cyberbullying can have tremendous effects on a person’s self-image, self-esteem, and social skills.

Many individuals find it easier to argue, make fun of, and even harass others through a digital format rather than in real life, face-to- face interactions. When prolonged and unreported, cyberbullying can take an extreme toll on a person’s mental and emotional health, and even start to affect their physical health. It is hard to escape bullies on social media, they are constantly there and you may feel as if it is out of control.

The world of social media is a new territory for many of us. We have no way of knowing what further studies or future generations will be impacted by the decisions we make on social media today. It is a scary and unfamiliar world for ourselves, our kids and teens. Always remember that you have the power to control the amount you use, the platforms you access and how accessible you are in the realm of social media.

Are you feeling that you are experiencing negative thoughts or feelings due to social media use? We are here to help. Email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists can aid you in your healing journey.

ART Trauma Therapy: Ways It Can Benefit Those Who Have Experienced Trauma

Experiencing trauma can have a profound impact on an individual's life, leaving them feeling disconnected and detached from themselves and their surroundings. Accelerated Resolution Therapy (ART) is a type of therapy that can help individuals who have experienced trauma by reframing the trauma and helping them process the experience in a safe and nurturing environment.

At Serene Mind Counseling and Evaluations, our team of compassionate therapists is dedicated to supporting individuals on their journey towards healing and growth. We even have an ART trauma therapist named Mrs. Nikki Tucker available to aid in your journey to recovery.

In this blog, we will discuss  ways in which ART trauma therapy can benefit individuals who have experienced trauma.

What is ART trauma therapy, and what are some ways it can help?

ART (Accelerated Resolution Therapy) is a trauma therapy created in 2008 by Laney Rosenzweig Laney's familiarity with various treatment modalities like EMDR gave birth to this concept. ART is a powerful, fast, and effective technique for helping individuals overcome the lingering emotional pain and distress associated with traumatic experiences. With this therapeutic procedure, the client doesn’t even have to go into detail about what the trauma is to get the results they need. 

Whether it's a car accident, combat-related trauma, sexual or physical abuse, or any other type of traumatic event, the effects of trauma can be long-lasting and debilitating, often leading to depression, anxiety, and other psychological disorders.

The ultimate goal of ART trauma therapy is to help individuals process and reprocess negative emotions and memories associated with their traumatic experiences in a way that allows them to move forward and experience emotional relief. This is achieved through a combination of techniques that are designed to engage the brain's natural healing processes and promote emotional and psychological recovery.

What is the difference between ART Therapy and EMDR?

While both ART therapy and EMDR therapy are forms of therapy that may alleviate trauma, there are some key differences between them. ART therapy utilizes the power of the imagination, imagery, and metaphors to help individuals reprocess traumatic memories and experiences, as well as eye movements similar to those that happen when in a state of dreaming. EMDR therapy uses bilateral stimulation (such as eye movements, tapping, or sounds) to activate the brain's healing processes. 

Both of these trauma-focused therapies can be used to help individuals heal from psychological and emotional trauma. However, since ART therapy involves imaginative work and EMDR therapy often relies on body movements or sounds for activation, there are different approaches. While both modalities can be effective, ART therapy goes beyond desensitization and leans more toward "positization," as Laney describes in this video.

Additionally, ART therapy typically involves fewer sessions than EMDR therapy, with some individuals experiencing significant relief after just a few sessions. Both forms of therapy have been shown to be effective in treating trauma, and the choice between them ultimately depends on your unique needs and preferences, as well as the therapist's assessment of which approach may be most effective.

If you're struggling with the lingering effects of trauma, ART trauma therapy may be a powerful and effective tool for helping you overcome these challenges and move forward toward a brighter, more fulfilling future. With the help of a trained and compassionate therapist, you can learn to process and reprocess your traumatic experiences in a way that promotes emotional and psychological healing, resilience, and growth.

ART Therapy for Healing Trauma: Exploring the Evidence

ART therapy has been increasingly recognized as an effective tool for helping people who have experienced trauma.

But don't just take our word for it; we recommend that you read further to gain more understanding and determine if ART therapy is suitable for you. Here are some resources to support our claims and guide you on your journey.

1. [Psych Central] reports that ART therapy uses eye movements to help patients process traumatic memories in a safe and effective way. By reprocessing the traumatic memory, patients can alleviate the emotional distress associated with the event.

2. [Positive Psychology] highlights a manual for clinicians, Imagery Rescripting: Theory and Practice by Remco van der Wijngaart, that explains how imagery rescripting can help with trauma, personality disorders, and other issues. This technique is a fundamental component of ART therapy.

3. [Good Therapy] explains that ART therapy incorporates elements of several treatment modalities, including EMDR, Gestalt, cognitive-behavioral therapy (CBT), and brief psychodynamic therapy (BPP). ART therapy's multidisciplinary approach combines techniques from various therapeutic modalities to create a comprehensive treatment approach for trauma.

In Conclusion

We are committed to supporting individuals who have experienced trauma. Our team of compassionate therapists is here to guide you on your journey toward healing and growth. Together, we can work towards a brighter future filled with hope and empowerment.

If you have experienced trauma, it's important to know that you're not alone. ART therapy can be a powerful tool in your healing journey. At Serene Mind Counseling and Evaluations, our Tampa-based team is here to support you every step of the way. If the above resonates with you, don't hesitate to reach out to us today to start your journey toward a brighter, more hopeful tomorrow.

How to Choose the Best Therapist for You?

Starting the therapeutic process can be intimidating, especially when researching different therapists. There are so many kinds of therapists, counselors, and coaches that can help individuals in many different areas of their lives. Often times it can be difficult to decide which therapist to choose to work with because of the different options available.

Our therapists have created a guide to help make that decision making process easier for you!

1. Create a list of non-negotiables

Are you looking for a therapist with a specific specialization, niche, or focus? Do you want to work with a professional with a particular certification? Are you willing to self-pay, or do you need to utilize your health insurance? Do you like to work with someone in office, or is Telehealth or virtual sessions more appealing to you? Perhaps working with a therapist who shares your race, culture, gender, or religion is important to you. These are some important factors you may want to think about when looking for a therapist that will be a good fit for you. It will be much easier to narrow down your choices on therapy providers when you can jot down a list of characteristics that you would like your therapist to have.

2. Research therapeutic modalities and therapy styles

Prior to starting therapy, many people do not know that there are different styles of therapy that they are able to choose from. In the USA, some popular types of therapy include Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT), but there is a plethora of different styles that can serve a patient or client depending on their personal views, lifestyle, and presenting concerns. Do some research on the different styles available in your area to see which aligns with you best. Many therapists practice several kinds of therapy

Styles and can curate your treatment plan based on your preferences and interests. Some styles we recommend researching are:

-Adlerian psychology

-Acceptance and Commitment Therapy (ACT)

-Eye Movement Desensitization and Reprocessing (EMDR)

-Accelerated Resolution Therapy (ART)

-Person Centered Therapy

-Internal Family Systems

-Emotionally Focused Therapy (EFT)

-Mindfulness-based Therapy (MBCT)

-Narrative Therapy

There are also different specialized therapy modalities that can enhance the talk therapy experience, such as:

-Animal Assisted Therapy

-Art Therapy

-Reiki Therapy

-Neurofeedback therapy

-Ayurveda

-Yoga Therapy

-Movement Therapy

-Music Therapy

-Play Therapy

Incorporating a different therapy modality into your therapy journey can deeply enrich your experience and healing journey. There are so many different kinds of healing work that can appeal and align with anybody-the options are endless!

3. Book an Intake session and Interview Providers

Once you narrow down the type of therapist and therapy style or modality you would like to try, book an intake session with a few of the therapists you think may good a good fit for you. This is a time where you will learn about the provider’s scheduling, payment methods, and practices/policies. You will be able to ask them specific questions pertaining to why you are considering therapy and what you are looking for in a therapist.

You will be able to decide if you like the office environment or feel comfortable in the virtual therapy space. Ask yourself: Is the location convenient now that I am here? Am I comfortable in the office/space I am doing this work?

This is also a time where you will be able to gauge if you and the potential therapist align in what you want your goals to be on your healing journey and if you click.

Rapport is paramount in the therapy relationship- if you feel comfortable with your therapist, your therapy journal will feel resonate and authentic.

Are you beginning to embark on your healing journey? Are you looking to find a therapist that fits your needs?

At Serene Mind, we have several different therapists that practice many different styles and modalities. We pride ourselves in the diverse range of practices we offer, as well as the diverse population we serve. Explore our website to see who our therapists are and what they offer. You can also email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists is a good fit for you! Our administrators are skilled in matching the therapist to client based on your needs.

4 Ways to Maximize Your Study Habits

As we all get back into the flow of things during a new school year, we need to find ways to help us study in a more efficient way that will allow us to stay grounded and prevent unwanted stress. You may be wondering, how can I successfully study and retain information without over stressing?

Here are a few tips to help you within this next school year and hopefully the rest of your life!

1. Space out your studying - We are all guilty of cramming for exams the day before. However, this is not the best way to study for exams! It’s best to space out your study sessions over a longer period of time. A great way to do this is to schedule an hour a day or every other day until the day of your exam. Flash cards is a great way to do this.

2. Practice! - When you look at a musician at a concert, do you think that they simply woke up one morning and knew how to play as seamlessly as they currently do? Of course not! It took them many years of practice to master and hone in on their skills. Why would you be any different? When learning a new subject practicing is VERY important. Make sure you practice as much as possible. The more you do it, the more it’ll become second nature.

3. Don’t just re-read books and notes - You may think that simply re-reading material is best and will allow you to retain the material, but it’s no different that memorizing the answers to an exam. Actually read the material and notes to understand them. If you understand what you are reading and learn how to apply it you will have a higher success rate on your exams.

4. Test yourself! - Once you are done studying and practicing as much as you can, test yourself! If you think it’s better to have someone test you instead, ask a family member or even a friend. A great way to test yourself is to use Quizlet’s flash cards or even their testing options! This will allow you to see how much you truly understand and have retained.

Following these steps will allow you to formulate a routine and healthier studying habits and in turn reduce the amount of stress as exams get closer.

Summer is for Mental Health Days

Even during the summer we need a few things to help us disconnect from the hustle and bustle of work, meetings, summer classes and more. Summer is a calmer pace and taking it easy can help you boost your energy.

Since summer is practically around the corner, here are five things that could help you boost your mental health this summer:

1. Go outside -

Many studies have shown that stress is relieved within minutes of going outside. When time is spent in green spaces such as parks, grassy fields, or even a trail your cortisol levels drop. Cortisol is known as the stress hormone so reducing this can definitely improve your mental health. Nature also boosts endorphin levels and dopamine production which in turn promotes happiness!

2. Be active -

Exercise in any form can help to decrease anxiety, depression, and negative mood by improving self-esteem and cognitive function. It helps to improve our cardiovascular and overall physical health and even helps to reduce skeletal muscle tension which in turn allows you to feel more relaxed.

3. Stay hydrated -

Being dehydrated can lead to fatigue, mood swings and difficulty concentrating. Make sure to hydrate with electrolyte drinks to boost your energy and keep you going. Drinking water is good but you have to replenish what you loose.

4. Meditate -

Having time and space to clear your mind can help you feel more grounded and connected. Make time to meditate. Even 5 or 10 minutes can help you gain clarity and peace.

5. Start a new hobby you’ve always wanted to try! -

We all have a lot of things that we want to do but constantly put off. Since summer is around the corner, this means that it is the absolute perfect time to try that one thing you’ve always wanted to do. There is no better way to relax than to do something you truly enjoy. Doing something you enjoy and trying something new is definitely a way to boost your mental health this summer.

It is summer time and this is the best time to start a mental health routine. Making your mental health a priority now can help you keep going for the busy fall to come. What are you waiting for?

School is in Session, Take Care of Your Mental Health

Back to school season is here and just like that another school year begins! Sports, clubs, extracurricular activities, and crowded weekends have started and we want to make sure you are prepared, not only for the busy schedules and challenging coursework but to make sure you are taking care of your mental health. 

When life gets busy, it is easy to feel overwhelmed by the hustle and bustle of it all. It is common to fall into old habits and allow life to take us over, feeling out of control. First, I want to remind you that this is normal, we cannot expect to be on top of everything at every moment of every day- we are going to get behind. That is okay. 

But, since we do not want to stay down for too long, here are some quick back-to-school tips to keep you or your kiddos in good spirits to begin and end this school year strong. 

Do the best you can to use positive language when talking about yourself and others.

Positive self-talk has been linked to better problem-solving abilities and different, more constructive thinking patterns than those who do not practice positive self-talk. These problem-solving skills help build interpersonal relationships, reduce stress and anxiety, and aid in maintaining friendships. 

Positive self-talk can be applied in different ways, all to make life easier for you. Here are some examples you may be able to adjust your negative self-talk as early as today:

1. Catch yourself.

   Taking the time to reflect on some of the things you may be telling yourself gives you the opportunity to notice, and make adjustments sooner the next time they come around. 

2. Challenge those thoughts.

   Your inner critic can be a nasty fella, are they always being truthful though? Using positive affirmations can be helpful in challenging those not-so-nice thoughts. Instead of saying “I am never going to get this right,” challenge that thought with “I am doing my best, and my best is enough today.”

3. Put it in your pocket.

   This may seem silly, but it is not uncommon for some of that negative self-talk to really take over and make you feel stuck or unable to escape them. Sometimes, you just need to take a break. After you have identified your negative thought, put them in your pocket, and decide to deal with them at another, more convenient time. Chances are that you will forget you put it there or you will not be feeling as critical later after the moment has passed. 

Incorporate routines wherever you can. 

Routines are difficult to maintain when life starts to get busy, but I am not referring to the same typical routines you may have thought of your whole life- wake up by 7am, make breakfast, shower, be in bed by 9pm kind of routine- Instead, try to just maintain hygiene by showering once a day, brushing your hair if you need to, brushing your teeth twice, and changing your clothes. Building routines around diet and exercise habits, like making sure you go outside at least once or eating at least 3 meals a day, can also be helpful in making sure you are providing your body with enough nourishment and activity to remain on task in school or in your extracurriculars. 

Lastly, don’t forget to take breaks. 

Though it may be hard to force ourselves to slow down and take a moment to ourselves, it is necessary. Breaks prevent burnout and no one wants to be burnt out. Even if you do not think you need one, it may be helpful for you to schedule one into your week, give yourself a chance to listen to your body, and adjust based on your needs. You deserve a break. You deserve to respect your own boundaries.

3 Tips to Reduce Stress - A Mental Health Perspective

Every once in a while, we think we have it all together and then we take a long moment and figure out that we just DO NOT. And that is okay for a little while. It is totally fine to have a break down and freak out for a few hours. When the weight of a tough semester, the job you hate, and the stresses of a rough breakup get to you, it is okay to momentarily question all of your life choices. It is okay to lock yourself in your room and cry about absolutely nothing. It is definitely okay to eat an entire pint of ice cream in pajamas and binge watch Netflix for a night.

But, eventually, we have to get it together. Eventually we have to get up and leave our room. Eventually the meltdown has to end. When life starts to get though, whether by the stressors of school, a relationship, or your job, when you cannot seem to find your own purpose, I have some tips and tricks to just give you a little push on your road to feeling better.

1. Exercise: Some people benefit from a long run around the block and other people like to lift weights. Yoga, on the other hand, is my guilty pleasure and (BONUS) does not have to be strenuous or even hard at all. Any form of exercise is healthy and can be beneficial but sometimes when your head is up in the clouds a little Downward Dog is all you need to bring you back to reality. If your school offers free yoga classes, give it a try. If you don't have access to free classes and you don’t feel like paying to go, there are plenty of apps you can download on your smart devices to get you started with the basics. Following inspirational people like Rachel Brathen, also known as Yoga Girl, and listening to podcasts might help you realize that you are not alone in your struggles. Some Sava Sana may be all you need to kick that funk you are in.

2. Self-love: When you realize the only thing you have had to eat for the past week is Target brand coffee and microwaved Ramen Noodles maybe it is time to splurge. Go treat yourself to your favorite sushi roll, put on a face mask, wear PJs all day because you can. When you notice... hmm maybe you do not remember the last time you trimmed your facial hair or shaved your legs... take a long shower. Clean yourself up. The better you feel physically, the better you will feel mentally. Do not be afraid to tell your friends you are busy and take a personal day.

3. Connect with someone: If all else fails, we are here for a reason and we are all human. Find someone you can talk to and find some support in them. Maybe it is your sibling, or your parent, or maybe even your roommate, but it may help to just let it all out. But if you do not, talking to a therapist or counselor can really do your mind some justice by giving you a safe space to vent. Some schools offer free help sessions for student who feel like they can not handle the stress alone, too. The world may seem like a lot sometimes and it is not wrong to ask for someone to listen.

Being a person is hard. Sometimes we forget how much we do, and how stressful everyday life can be. Taking time to focus on ourselves and finding purpose in our day to day routine can bring us great happiness and joy. Be grateful for your struggles, they will only make you stronger.

Therapists Share Your First Semester at College Survival Guide

As a high school senior you were on top of the food chain. You probably knew your school like the back of your hand and best of all you were comfortable. August is finally here and the fall college semester will begin soon. Some of you are heading to schools where you will be one of thousands of students, others are heading to small schools in which you will be one of hundreds. Either way it is a BIG change and college anxiety is real. 

Here are some ways to ease your mind and look forward to your first day of college: 

1. Purchase the essentials: Aside the typical dorm items, remember to purchase school supplies and your books. Show up to class prepared and ready to take notes (even if it is the first day of class). In college professors will expect you to always be prepared to learn, there is no movie day or freebie. 

2. Go explore the campus: Learn where your dorm is, the nearest dining halls and where your classes are. Learn to take the bus and time how long you take to reach your destination. This will help you plan how much time you have between classes. 

3. Get to know your professors: No, you do not have to take them to lunch, but introduce yourself during a class break and research their ratings on www.ratemyprofessor.com or a similar website  (this will make you aware of their teaching style and personality).  

4. Get to know your roommates: Spend time together, talk, go out to eat and learn what you have in common. Your roommates can be a great part of your college experience (they still are a great part of my life). You will be living with them so make the best of it and work on building a friendship. 

5. Have a schedule: Write down and plan out your day (from start to finish). This will help ease your stress and increase your timeliness. You can add lunch, time with friends, work out time, study hours and quizzes to all fit your schedule. 

6. Have fun: Take the time to join clubs and make friends. College is not just about your studies. It is a great opportunity to make social connections (future work connections are always great) and explore the things that really interest you. This will help you find your identity, which can help you choose a career that aligns with who you are. 

Prepare yourself for a year of learning, fun and exciting new ventures! College is what you make of it. Remember to take one day at a time. Patience is key to learning your way around, adapting to a new environment and surviving your first semester.