How + Why to Prioritize Your Self Care

In a culture and society that is all about the hustle and bustle, self-care often takes a backseat to things we find ”productive” like work, exercise, and chores around the house. What is important to learn is that self-care is productive, and very important for our health and wellbeing. Self-care helps us give our minds a break and to relax.

Unplugging from the constant stimulation of texts, busy work schedules, to-do lists and helps us feel more into our parasympathetic nervous system and release from the on-edge feelings of always being connected.

Taking the time for self-care will actually improve your productivity- helping you feel energized and refreshed.

• Eat Well

• With our fast-paced lifestyle, it is easy to swing by a drive-thru fast-food restaurant or pick up a grab-n-go meal from your local grocery store. Grant yourself just 30 minutes each week to create a meal plan for yourself. Meal prepping is helpful to create an easy and quick meal that can be stored in the fridge and heated up in minutes. By taking a small amount of time during the week to prep and plan meals, you are saving more time (and money!) in the long run- not to mention fueling yourself with higher quality ingredients and important nutrients that fast food and frozen/prepackaged meals can’t provide.

• Take a Break from Social Media

• Find yourself constantly scrolling? This is a hint that you may be overstimulated or bored. Let yourself rest by unplugging, even if it is just for an hour. Constantly staying connected keeps our brains on overdrive, taking away from the present moment.

• Maintain your Sleep Schedule

• Up late to meet that deadline? Staying up to cram for an exam? Indulging in a Netflix marathon until 2am? When these habits pile up, it starts to take a toll on your physical, and even mental health. Sleep is the body’s way of regenerating, and it should be treated as a non- negotiable self-care routine. Create a schedule that works best for you and try to stick with it. Go to bed around the same time each night so your body creates a natural rhythm. Waking up feeling rested and refreshed will help you feel even more productive in your day-to-day tasks and activates.

• Social Time

• Connect with you friends (in person!) Need we say more? Social time is so important for our health and wellbeing. Feeling connected and that we belong is crucial to our sense of self-esteem and emotional health. Call up a friend or family member and make plans, even if it is just for a quick coffee meet-up. Even short interactions can help foster and nourish the foundation of our relationships and help us feel supported and secure.

• Get Bored; Embrace Leisure

• It is easy to pick up your phone and scroll when you are feeling bored or uneasy. When you’re feeling bored, let the creativity take over. Pick up the paintbrushes and create something new! Or maybe grab your notebook and start those journaling prompts you’ve been piling up. Sign up for that last minute cycle class.

• When you give yourself space to be bored and have free time, you’ll start to remember the things you enjoy and want to engage in more often. Sometimes the spur of the moment leisure activities can spark even more creativity and inspiration in other areas of your life!

Looking for a therapist or life coach to help you on your self-care journey? 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.

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 Therapists Share 5 Ways to Help Your Teen Overcome Isolation in the Age of Social Media

In our previous blog, we discussed The Importance of Social Skills for Teens, but today we wanted to expand on how we can support our teens with social skills when it comes to online use. In today's digital age, where social media platforms like TikTok have become ubiquitous, it's not uncommon for teenagers to feel isolated despite being seemingly connected. 

As a parent or guardian, we understand how tough this can be because, as a parent, you play a crucial role in supporting your teen's emotional well-being and helping them navigate the challenges of social isolation. 

That’s why, in today's blog, we will discuss five practical ways to assist your teen in overcoming isolation and fostering meaningful connections in the digital era.

1. Encourage Offline Interactions

We know that social media platforms can offer a sense of connection, but they often fall short of providing genuine human interaction. That's why we suggest you encourage your teen to engage in offline activities and spend quality time with friends and family.

Encourage them to participate in hobbies, join clubs or sports teams, and engage in face-to-face conversations. By fostering offline connections, your teen can experience the richness of real-life interactions, build lasting friendships, and overcome the isolating effects of excessive screen time.

2. Facilitate Open Communication

Create a safe and non-judgmental environment at home that encourages open communication.

Don't be afraid to initiate conversations with your teen about their online experiences at the dinner table, including how they are using social media platforms like Instagram or Snapchat, among others. Make sure you discuss the positive and negative aspects and emphasize the importance of balance.

3. Teach Your Teen Digital Well-Being

We recommend helping your teen understand the impact of social media on mental health and self-esteem early on! Discuss the concept of digital well-being, emphasizing the importance of setting boundaries, limiting screen time, and being mindful of the content they consume. Also, encourage your teen to follow accounts that promote positivity, self-acceptance, and mental well-being as well!

By teaching your teen healthy digital habits, you empower them to navigate social media responsibly and mitigate the negative effects of isolation.

4. Foster Empathy and Kindness

In a digital world where interactions can be impersonal, it's crucial to instill the values of empathy and kindness in your teen. Encourage them to show empathy towards their peers online and offline. Let them know about the dangers of Cyber-Bullying and make sure they know to alert adults when they recognize it happening. Also, remind them that everyone faces challenges and insecurities, and a kind comment or gesture can make a significant difference in someone's day. 

In the real world, don’t be afraid to encourage your teen to participate in volunteer work or community service; this can help promote a sense of belonging and connection beyond the virtual realm.

5. Cultivate Real-Life Social Skills

While online communication has its merits, it's essential for your teen to develop real-life social skills.

Help your teen build confidence in initiating conversations, try to educate them on the benefits of active listening, and help them with verbal and non-verbal communication skills. By honing these skills, your teen will feel more comfortable and connected in various social settings, reducing feelings of isolation.

Conclusion

Remember, every teen's journey is unique, and it's crucial to provide ongoing support and understanding. By implementing these five strategies, you can empower your teen to overcome isolation, build meaningful connections, and navigate the digital landscape with resilience and confidence.

If you feel that your teen could benefit from professional guidance in navigating social isolation, we invite you to reach out to us at Serene Mind Counseling and Evaluations in the Tampa area. We have experienced counselors who specialize in teen counseling and can provide personalized strategies to support your teen's emotional well-being and help them build meaningful connections. 

Also, we have a teen social skills group launching this summer that can help your teen connect with new friends in a safe and supportive environment. Learn more here!

Don’t hesitate to contact us today and take the first step towards empowering your teen's journey.

Note: The content provided in this article is for informational purposes only and should not replace professional advice. If you or your teen are experiencing severe emotional distress or mental health concerns, please seek help from a qualified mental health professional.

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.

The Importance of Social Skills for Teens: Overcoming Isolation and Building Connections

Parents, are you looking for ways to help your teen develop social skills? As our young ones grow older, they need to learn how to interact with other people in real life and not just behind computer screens. This means learning how to talk and get along with others at school, in after-school activities, and at home. Having strong social skills can help teens build relationships, communicate clearly, and feel more confident in their skin.

At Serene Mind Counseling and Evaluations, we understand the importance of social skills for teens and offer a variety of programs and services to help support their growth. Let's dive into more details on why teens need to develop social skills from an early age and how we can support them through this delicate process. Are you curious to learn more? Let's get started!

Why are social skills important for teens?

Developing social skills is crucial for teenagers as they navigate their relationships with peers, family, and teachers. By developing strong social skills, they can effectively communicate their thoughts and feelings, manage conflicts, and establish and maintain meaningful relationships. Social skills are essential for success not only in academic settings but also in their future professional lives. These skills include collaboration, teamwork, and leadership, which are highly valued by employers.

Furthermore, according to a recent study by Brooking.edu this is also important because:

“During the teen years, our minds change in the way we remember, think, reason, focus attention, make decisions, and relate to others. From around age twelve to age twenty-four, there is a burst of growth and maturation taking place as never before in our lives. Understanding the nature of these changes can help us create a more positive and productive life journey.”

– Daniel Seigel, clinical professor of psychiatry at the UCLA School of Medicine

Also, in today's fast-paced digital world, social skills have become more critical than ever. The rise of social media and technology has transformed the way teens communicate and interact, making it even more crucial to develop face-to-face communication skills. Don't let your teen get lost behind their screens, let's discuss more ways we can help!

How Can Serene Mind Counseling and Evaluations Help? - Teen Social Skills Group Launching Again This Summer

At Serene Mind Counseling and Evaluations, we offer a variety of programs and services designed to support teens in developing social skills. Our team of experienced therapists works closely with teens to identify their specific needs and goals and create customized plans for their growth.

One of our most popular programs is our Teen Social Skills Group, which provides a safe and supportive environment for teens to practice social skills, build relationships, and learn new communication techniques in the Tampa area. Led by experienced therapists, our Teen Social Skills Group is dedicated to focusing on developing skills such as active listening, empathy, assertiveness, and conflict resolution.

In addition to our Social Skills Group, we offer individual therapy sessions that address specific social skill challenges, such as social anxiety or difficulty making friends. Our therapists use evidence-based techniques to help teens overcome these challenges and develop confidence in their social interactions.

Now enough about how we can support, let's get deeper into how you can support your teen as they develop their social skills.

How Can Parents Support Their Teen's Social Skill Development?

To assist your teen in enhancing their social skills, here are a few suggestions for parents:

• Encourage positive peer interactions – Encourage your teen to find friends that share similar interests or values and allow them to spend some time with them.

• Model positive social skills – Lead by example and show your teen how to interact positively with others.

• Create family conversations – Create a safe space for your teen to talk about their feelings and experiences with others around the dinner table.

• Praise good behavior – Let your teen know when they are demonstrating good social skills and provide positive reinforcement. If they make a new friend or effectively resolve a conflict with a classmate, make sure to recognize their accomplishments and affirm them.

• Set boundaries – Establish clear expectations for how your teen should and should not behave in social settings.

The Benefits of Developing Social Skills

To further elaborate, here are some more benefits of developing social skills that can have a profound impact on a teen's life, both now and in the future. Some of the benefits of building social skills include:

• Improved communication and conflict-resolution abilities

• Increased self-esteem and confidence

• Greater success in academics and careers

• More meaningful and fulfilling relationships

• Reduced stress and anxiety in social situations

At Serene Mind Counseling and Evaluations, we believe that every teen has the potential to develop strong social skills and thrive in their relationships and social interactions. Our programs and services are designed to provide the support, guidance, and resources necessary to help teens achieve their full potential.

Conclusion

In today's fast-paced digital world, social skills are more important than ever for teens. 

At Serene Mind Counseling and Evaluations, we’re here for you! Whether it's through our Teen Social Skills Group that will be launching this summer or our individual therapy sessions, our team of experienced therapists is committed to helping teens achieve their full potential.

If you're interested in learning more about our services, don't hesitate to reach out today! And remember, at Serene Mind Counseling, we're here to support you and your teen every step of the way.

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.

5 Easy Self Care Strategies for Teens

At Serene Mind Counseling and Evaluations, we understand that life can be very challenging for teenagers. If you’re reading this as a teen, it’s because maybe you stumbled upon it while you were strolling the internet, or someone you love shared it with you in mind. First and foremost, thank you for reading! As a teen, we know you probably have a lot going on. You might have to balance schoolwork, extracurricular activities, family commitments, and maybe even a part-time job. With all that, we get how easy it is to neglect your own health! However, taking care of yourself is essential to your emotional and physical well-being!

That’s why our Tampa-based team at Serene Mind Counseling and Evaluations has put together five simple methods of self-care that you can start using immediately to feel better. While reading this, please note that no one blog post can replace the care of a licensed professional, but with these tips, we hope we can provide some simple inspiration to help you on your journey of becoming your best teenage self. 

Sleep is important!

I know how hard this can be, especially since school starts kind of early and you may be tempted to be on Tik Tok all night. Believe it or not, we get it, but getting enough sleep is one of the most important self-care strategies. According to the Center for Disease Control and Prevention, the recommended amount of sleep for a teen is between 8 and 10 hours per night. Sleep deprivation has been linked to irritability, an inability to focus, and even depression. So think about that the next time you want to stay up to watch your favorite Netflix show.

We're saying this because we want to encourage you! Instead of surfing the web before bed, read a book or listen to soothing music to help you ease into restful sleep. Not only will this improve your mood, but it will also help you be more cognizant the next day and help you with all aspects of school, including hanging out with friends.

Exercise for Self-Care

The second strategy is to exercise on a regular basis. Now, by exercise, we don’t mean try to make yourself look like a Kardashian. We mean exercise to alleviate stress, improve your mood, and boost your self-esteem. You don't have to spend hours at your school's gym to reap the benefits of exercise. But try to find something that you take pleasure in doing, like jogging, dancing, or participating in a sport you like. Every day, you should strive to complete at least half an hour of moderate exercise. It might sound difficult, but take it one day at a time and take note of how much better you feel after you find a physical activity you enjoy.

Practice Mindfulness

We get it; it sounds a little...whoo whoo, but practicing mindfulness is the third best strategy to help you become your best teenage self. But what exactly is mindfulness? It is basically a practice that involves being in the present moment and focusing on one's thoughts and emotions without judgment. One way to practice mindfulness is through meditation. This means taking a few minutes to put your phone down, sit quietly, and focus on your breathing. Paying attention to your senses, such as the taste of your food or the feel of the sun on your skin, is another way to practice mindfulness. This will help you become more present, not only in school but in life. 

Make and maintain meaningful connections

Having meaningful relationships with other people is critical to maintaining good mental health. Your mood can be improved and your stress level lowered simply by hanging out with your favorite crew or family members who feel safe. If you know who those people are  in your life, make an effort to spend time with them outside of school or at lunch, whether it's by going for a walk together after school or having a movie night with your family. If you don’t know who you can connect with yet, that’s okay! Try meeting new people and making new friends by signing up to be a member of a group or organization that shares your interests and passions.

Eat Healthy

The fifth and final strategy is eating a healthy diet. As a teen, it can be tempting to get McDonald's, and there's no shame in doing so every once in a while, but eating a healthy diet is crucial for your physical and mental health. Trust us when we say there’s a wide variety of fruits, vegetables, grains that are whole, and lean sources of protein that taste better than your favorite junk foods and should be included in your diet. If you feel like you don’t have access to healthy foods in your community, talk to your parents or leaders to see how to change that. There are resources available to you to be your best even if it doesn’t seem like it, and if you feel like you’re not getting the nutrition you need, don’t be afraid to advocate for yourself.

If you felt overwhelmed at any point while reading this, it’s ok! Take a deep breath and remember you’re still young, and it’s ok to make mistakes. But keep in mind that practicing good self-care is necessary for both your mental and physical health! If you want to feel more in control of your emotions and have more energy throughout the day, try incorporating these five simple methods of self-care into your regular routine. If you need more help, don’t be afraid to reach out to your parents or leadership for assistance, and as long as you keep up with your school work and stay safe, always keep in mind that taking care of yourself is not an act of selfishness but rather an essential component of becoming your best self. Lastly, remember that at Serene Mind Counseling and Evaluations, we’re rooting for you!

Expert Advice from Our Tampa-Based Therapy Team: How Family Therapy Can Help Families

Are you and your family having a difficult time? Do you feel like you're constantly arguing and not being heard? It's normal to experience ups and downs in any family dynamic, but sometimes it can become overwhelming and difficult to navigate on your own. This is where family therapy comes in.

What is family therapy?

Family therapy is a form of counseling that focuses on improving family communication and resolving family conflicts. It means working with a trained therapist who can help you and your loved ones through the healing process. The purpose of family therapy is to create a safe and supportive atmosphere in which everyone can express their thoughts and feelings and work toward positive change.

Consistently, research and studies have demonstrated the effectiveness of family therapy in addressing a variety of problems, but don’t just take our word for it. The American Association for Marriage and Family Therapy reports that after receiving treatment, nearly 90 percent of clients reported an improvement in their emotional health. These findings underscore the importance of seeking help and guidance from a trained family therapist and show that by dealing with fundamental issues within the family unit, they can begin to rebuild and create lasting positive change in the home.

Our Tampa-based therapy team at Serene Mind Counseling and Evaluations is committed to assisting families in crisis, and we have witnessed firsthand how family therapy can be a potent tool for healing and growth.

So, how does family therapy help? Here are a few key ways:

• Encourages open communication:

  Family therapy provides a safe and supportive environment in which all family members can share their thoughts, feelings, and concerns without fear of criticism or retaliation. This can help break down barriers and facilitate more open and effective family communication. 

• Builds empathy and understanding:

  Through family therapy, family members can gain a deeper understanding of each other's perspectives and experiences. This may contribute to fostering empathy and boost connections by encouraging understanding and compassion.

• Identifies unhealthy patterns:

  Family therapy may assist in identifying and addressing undesirable patterns of behavior and communication within the family. By recognizing and addressing these patterns, families can work together to replace them with more positive and productive ways of interacting together.

• Provides tools and strategies to manage conflicts:

  Family therapy can provide households with practical tools and strategies to manage conflict, these can be helpful when navigating difficult emotions, even when the sessions are long over. Over time this can help families overcome challenges and move forward together in a more positive and productive way.

Ready to start family therapy?

At Serene Mind Counseling and Evaluations, we believe that every family has the potential to heal, grow, and thrive. If you and your family are experiencing challenges or a breakdown in communication, we encourage you to consider family therapy as a tool for healing and growth. 
Remember, you are capable of creating positive change in your family, and we are here to help you every step of the way.

Is Group Therapy Right For Me?

Group therapy can be an incredibly healing experience. Connecting with others who are going through or have gone through similar experiences can create a sense of validation, belongingness, and community. Often times, individuals are intimidated to start the therapeutic process on their own, or to open up to a therapist one-on-one at first. Group therapy is a great way to introduce yourself to the therapeutic process, and also to connect with others. Group therapy is built on a common foundation and grows through understanding and empathy.

How does Group Therapy work?

Typically, group therapy is based on a common topic or focus that all participants can relate to. Once the focus of the group is established, the therapist creates discussion prompts, group goals, and group guidelines. Each therapist is different in their approach, but the foundation of group therapy truly encompasses the purpose of connection and affirmation of all participants. Some therapists prefer to keep groups simple and only facilitate discussion in group sessions, while other therapists may incorporate books, shows, movies, therapy materials, quotes, journaling, and even homework into these group sessions. Be sure to get as much detail about groups you are considering ensuring it is a good fit for you.

How many people are in group sessions?

This depends on the type of group, the size of the therapeutic space, and the number of facilitators present. Usually, therapists will cap their registration to a specific number to be able to speak to all participants and give each group member an opportunity to speak and contribute if they would like to. For example, at Serene Mind, we typically cap in person group sessions to 12 individuals per therapist.

How long do sessions last?

Session duration depends on the group size and the group agenda that is created by the facilitator. Group sessions can be as short as an hour, and last up to several hours. Some groups meet monthly on a rolling basis, while other groups are held on a specific day and time for a planned time period that requires a commitment of attendance from all participants.

How does group therapy work?

Are there virtual groups I can join? Yes! Virtual groups are a great option for individuals who have a busy schedule, lack of transportation, or just need some flexibility in attendance due to their lifestyle. Virtual group sessions still create a space that fosters community connection and acceptance.

I’m shy. Do I need to speak up in a Group Therapy session?

No! You do not need to share if you don’t feel comfortable to. Sometimes being in the presence of others who are walking a similar path, or even listening to the discussion can cultivate connection and acknowledgment of your thoughts and feelings. Therapeutic success is not a one size fits all and can look differently for each person.

We have many groups starting at Serene Mind this year, including in-person and virtual groups. Visit us at serenemindpsych.com, email us at hello@serenemindpsych.com, or call us at 813.321.8280 for more information about out group sessions.

Helpful Tips for Rebuilding Trust in Relationships: How to Overcome Trust Issues with Couples Counseling

If your partner were to leave for a day without communicating where they went, how would that make you feel? Would you not even consider it, would you be concerned, or would you immediately call them to find out where they are? Regardless of how you navigate the situation, these are all trust-related emotions, and today we want to talk about how to navigate the process of rebuilding trust in relationships.

Trust is an essential ingredient for any flourishing relationship.

Unfortunately, that trust can be damaged for a variety of reasons, such as betrayal, past hurt, and deception. The process of rebuilding shattered trust is difficult but not impossible; all that is required is a commitment from both parties involved.

Here are some helpful tips from the Serene Mind Counseling and Evaluations team for rebuilding trust and easing back into a healthy relationship:

1. Seek Professional Help:

   Couples counseling can provide a safe and supportive environment for couples to address trust issues. A trained therapist can help couples identify the underlying issues that led to the breakdown in trust and provide tools and strategies for rebuilding it. Couples counseling can help partners discover creative solutions to their problems, create healthy boundaries, and strengthen communication overall. Ultimately, it’s up to you and your partner to decide when to take this important first step. 

2. Take Responsibility:

   Rebuilding trust requires both partners to take responsibility for their actions. The partner who has broken trust needs to take ownership of their behavior and express genuine remorse. The other partner needs to be willing to forgive and move forward, if possible, however, give yourself grace in this as this may take a bit of time depending on the situation. This is only possible if both partners feel safe together and commit to rebuilding trust and creating a healthy relationship in the first place.

3. Be Patient:

   We touched on this briefly but rebuilding trust takes time and patience. It's important to be realistic and understand that trust won't be restored overnight. To say it's a process is a HUGE understatement. Couples who really want to make things work should be willing to take the time needed to rebuild trust and work through any issues that may arise.

4. Communicate Effectively:

   Which leads to our last point, communication is key! Partners need to be open and honest with each other about their thoughts, feelings, and concerns. It's important to listen actively and avoid being defensive or judgmental. When conflict arises try your best to make an effort to communicate regularly and check in with each other frequently to ensure you're on the same page. For instance, if you or your partner are dealing with feelings of betrayal after infidelity in a relationship, try setting aside time to talk about the situation, without interruptions or distractions. Use "I" statements to express feelings and avoid blaming or accusing language. For example, the hurt partner may say, "I feel hurt and betrayed by what happened" instead of "You cheated on me and broke my trust." This might feel difficult at first, but over time it will help rebuild the trust that was originally lost.

Rebuilding trust in a relationship can be challenging, and we know your issues and questions about trust will not be resolved just by reading this, but with the help of a trained therapist and a commitment to rebuilding trust, it's very possible for couples to create a healthy and fulfilling relationship together again. 

If you are struggling with trust issues, consider seeking professional help from our team atSerene Mind Counseling and Evaluations. We can give you the help and direction you need to rebuild your relationship in a gentle way. If you live in the Tampa area and are looking for couples counseling, don’t hesitate to contact us. We look forward to hearing from you!

Our Grief Therapists Explore Different Kinds of Grief

Grief comes in different shapes and sizes. It can be expressed in so many ways, in different amounts of time, and it can even evolve. When we think of the word “grief”, we usually associate it with death; however, we can experience feelings of grief in other events and experiences throughout our lives. In all these experiences, there is a common theme of endings.

Other events in life where we can experience grief:

-Ending of a friendship

-Leaving a job or changing work positions

-Having a baby

-Moving homes

-Getting married

-Divorce

-Changes in traditions

While all these things listed above can be viewed as positive and can signify growth in a person’s life, it is common and normal to experience feelings of grief around these events.

How can I navigate grief?

1) Accept how you naturally feel and lean into it:

Many people feel guilt when they experience grief. Some feel paralyzed, some feel like they must hide their emotions with others, or even themselves. In whichever way you start to acknowledge and process your experience with grief- it is normal. Lean into how you feel and accept that this is the way your body an mind grieve. Take your time with this process and honor where you are at.

2) Practice self-care

Ensure that you are taking care of yourself, even if it is the basics of brushing your teeth, showering, and eating. If you feel able, take some time to do things you love. Spending time with friends, taking a walk, listening to music, working out, or maybe even just taking a nap. Give yourself the space to take what you need during this time.

3) Express your thoughts and feelings in a way that is comfortable and authentic to you

Maybe talking to others during this time is hard and you need space. Many individuals like to draw, write, or create to express their feelings. Others may feel the need to connect with friends, family, and even mental health professionals to process how they are feeling and what thoughts arise. Don’t pressure yourself to talk if you aren’t ready.

It is important to remember that grief means that you have once loved. Although all events relating to grief are associated with endings, every ending has a subsequent beginning. We have several therapists at Serene Mind who can help you process through experiences of grief. 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.

5 Notable Women Who Have Worked to Normalize Mental Health Conversations

In honor of Women’s History Month, today we wanted to shine a light on women who have helped spread awareness of mental health and made a difference in the world. At a time when discussions of mental health are still considered taboo in many communities, it is important to recognize the role that women have played in paving the way for greater acceptance and understanding.

These women have inspired others to seek help, find solace in their stories, and ultimately strive to become their best selves.

Audre Lorde - Audre Lorde was a trailblazing poet, activist, and professor who pioneered conversations around critical topics such as race equity, gender oppression, LGBT rights, class struggles, and more. She also coined the iconic term "self-care." While her artistic and academic achievements were remarkable - she additionally brought to light important discussions about black women’s mental health by openly discussing her battles with depression.

Janice Johnson Dias - the founder of GrassROOTS Community Foundation (GCF), a non-profit organization dedicated to improving the overall health outcomes of girls and women of color in low-income communities. Her work is about fairness and the need to train and develop young women who want to make a difference by investing in them and making their voices and ideas heard.

Brené Brown - For the last two decades, renowned shame researcher Brené Brown has been researching topics such as courage, vulnerability, and empathy. She is praised for her six bestselling books on the New York Times bestseller list and hosts two award-winning podcasts that promote self-acceptance and connecting with people. She has helped many people (especially women) redefine what it means to be perfect.

Cleo Wade - As an artist, poet, and activist hailing from New Orleans, the work of this amazing individual strives to promote kindness, empathy, and equality. Through her books, she offers readers a source of inspiration on how to lead a life with purpose and contentment while also highlighting mental health issues. Moreover, she serves as a mentor for many young people, providing them with support in their journey toward self-love and recognition.

Anastacia Tomson - Dr. Tomson is a proud LGBTQIA+ activist and author based in Cape Town, South Africa. As a transgender woman who specializes in primary care medicine, she provides gender-affirming healthcare services as well as mental health support, with informed consent and respect for individual autonomy at the forefront of her practice. Guided by values that prioritize compassion, inclusiveness, respect, agency, and ethics, Dr. Tomson seeks to make sure everyone has access to quality medical treatment where they can be understood without fear or judgment.

Of course, many more inspirational women deserve recognition; however, we wanted to start by honoring these extraordinary individuals here today. We highly recommend looking into their work to further understand the importance of mental health for All women. 

Our Therapists Share, 5 Strategies for Setting Boundaries with Confidence

Boundaries are essential for a balanced life. Women need to set boundaries to prioritize their well-being and avoid burnout, but it can be hard because as women we often face societal pressure to prioritize the needs of others over our own. For some women, the idea of setting boundaries can be intimidating, as we may worry it can cause tension and disrupt our relationships.

All too often, we end up taking on more than we can handle, which only leads to greater stress levels. By setting clear limits in our lives, we can regain control and focus more on managing our time and energy, which is better for our mental health and well-being.

A woman who is constantly saying "yes" to social invitations may find herself feeling exhausted and drained, but by setting a boundary and saying "not today" to some invitations, she can prioritize her need for rest. Similarly, a woman who takes on too many projects may feel like she's not performing at her best. By setting limits with her workload and deadlines, she can reduce burnout and help her mental health.

Setting boundaries is an essential skill that can help you live a healthier and happier life. To aid with this, here are 5 practical strategies for setting boundaries with confidence:

• Know your limits: When you feel overwhelmed take a moment to contemplate what you feel comfortable and uncomfortable with. Make a list in your journal of things you could cut back on. This will help you establish limits that adhere to your values and needs.

• Refrain from over-committing: Declining requests is a skill that's worth enhancing. Begin with trivial demands or commitments which are not part of your top priorities. With regular practice, saying "no" will be an effortless response in no time!

• Don't be afraid to be assertive: It's essential to be confident and firm when establishing boundaries: Speak your needs honestly yet thoughtfully, avoiding accusations or finger-pointing. Taking ownership of our emotions is the best way to ensure healthy relationships with those around us while still caring for ourselves. Do you remember a time someone expressed their limits confidently? How did that make you feel?

• Set consequences: If someone continues to push your boundaries despite being told no, it's important to set consequences for their actions that honor your time and energy. This could mean ending the conversation or relationship altogether.

• Seek support: Setting boundaries can be challenging, but it's important to have a support system in place. Reach out to friends, and family members, or feel free to respond to this email to schedule a session with our team if you need help navigating difficult situations.

  By following these tips, you can confidently set limits and talk about your needs in a clear way. Whether it's saying "no" to small requests or setting consequences for those who push your boundaries, remember that you have the power to control your own life. Remember that setting boundaries is not selfish - it's an act of self-care that allows you to prioritize your own needs.

  Our Women’s Group

  If you need additional support, we’re excited to announce our women’s group that is currently running on the last Friday of every month. In these groups, we are dedicated to helping women foster community and explore emotional empowerment through open discussions and mindful journaling prompts.

  For more information, feel free to reach out at hello@serenemindpsych.com.
  

  From the entire team here at Serene Mind Counseling + Evaluations, we wish you all the success in the world and look forward to seeing you achieve all your goals!
  

5 Ways to Help Your Teen Manage Anger

Anger is an emotion that everyone experiences. Anger does have a bad reputation. People know anger can sweep away logic and escalate quickly. Learning how to manage your anger effectively is essential for healthy relationships and your well-being.

As a teenager, you may face many stressors that can trigger your anger, such as school pressures, conflicts with friends or family members, and changes with your mind and body. However, learning how to manage your anger in healthy ways is crucial for your health and relationships.

Here are five ways to help you manage your anger from our team of counselors at Serene Mind Counseling:

1. Identify Your Triggers:

   Acknowledging the circumstances and people that provoke your anger is the first step in mastering it. This could be anything from being criticized by a teacher to feeling left out by a friend. Once you identify your triggers, you can prepare yourself mentally and emotionally for them.

2. Take Deep Breaths:

   It sounds cliche, but it really can work to stop your body from spiraling into "fight or flight" response. When you feel angry, take deep breaths in through your nose and out through your mouth, your exhale should be longer than your inhale. Focus on slowing down your breathing and relaxing your muscles. This technique will help calm down your nervous system and reduce tension.

3. Use "I Statements:" 

   Rather than lashing out or bottling up your feelings, try expressing yourself by using "I statements" instead of blaming others. For example, instead of saying "You always make me mad," say "I feel upset when you interrupt me." When you use "I statements," you take responsibility for your emotions and communicate them clearly to the other person. This approach promotes healthy communication and reduces the likelihood of conflict or misunderstandings.

4. Connect with Your Senses:

   Connecting with the immediate world around you can help you become grounded. This involves paying attention to the present moment without judgment or distraction. You can practice mindfulness by focusing on your senses (what do you see, hear, or smell) or doing simple activities like coloring or walking outside and taking in the fresh air.

5. Seek Support:

   It is not easy to reach out and ask for help. This makes us feel vulnerable or weak. The reality is asking for help is BRAVE and can help you be STRONG. If you find it hard to manage your anger alone, don't hesitate to reach out for help from trusted adults like parents, healthy friends, teachers, or counselors who can provide guidance and resources.

Why does managing my anger even matter?

Uncontrolled anger can have negative consequences on various aspects of life such as school performance, relationships with loved ones, and even physical health problems like high blood pressure! By learning how to manage anger effectively at an early age we are setting ourselves up for success both personally and professionally.

If you feel that your teen could benefit from more anger awareness tips, click here to learn more about our anger awareness teen group.

You are doing amazing, keep making an effort! 

Play Therapists Explain: How Does Play Therapy Work?

Play therapy has becoming an increasingly popular therapeutic modality for children. Play can be incredibly therapeutic and can help a skilled clinician identify key areas to work on with a child in the therapeutic setting. Incorporating play into the therapeutic process can add a layer of depth into the sessions that can uncover and pinpoint the preferences of the child and how to break down their thought processes about different aspects of their lives. Play therapy can also be incredibly helpful in detecting goals of a child’s behavior.

There are many different techniques and approaches to play therapy depending on the therapist conducting the session, but here are some basic mechanisms behind play therapy:

- Creates a fun and trusting therapy environment

- Building rapport between child and therapist

- Gives a child space to express themselves in abstract ways other than talking

- Gives the child power and autonomy in the therapeutic setting

What tools are used in play therapy?

Depending on the child’s age and preferences, play therapy can include tools like board games, books, toys, balls, and even activities like dance and yoga.

Can I join my child’s play therapy session?

This would depend on the therapist facilitating the session and their therapeutic approach. Typically, these sessions are held 1x1 with the child and therapist to build a relationship that is trusting and feels safe to the child.

How can I track my child’s progress in play therapy?

Some therapists may invite you into the last few minutes of a session, check in with you in the lobby after a session, or even ask to meet with you separately to discuss treatment plans, goals, and findings within the play therapy sessions.

Do you feel that play therapy would benefit your child?

This is a specialty at Serene Mind. 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 play therapists is a good fit for your child.

Our Depression Therapists Share, How Do I Know if I am Experiencing Depression?

With the everyday stressors of life, sometimes we get caught up in the moment and forget to check in and reflect with how we are feeling. We may fall into patterns and even new lifestyles that we don’t recognize.

Here are some indicators that could hint to you experiencing depression:

1) Loss of interest in activities you used to enjoy

Activities you used to love participating in may start to feel stale. You may feel physically unable to partake in these activities, or they may feel boring to you now. You may start to feel neutral, or even negative to things that used to spark joy to you. You may feel like your sense of purpose has diminished or you are starting to become confused about what you are interested in.

2) Lack of motivation

Instilling effort takes a great deal of energy, sometimes both physically and mentally. When feeling depressed, you may have a lack of, or a reduced drive to complete even the simplest of tasks. This may start with tasks at work, then trickle into your home tasks. Sometimes, you may even feel a lack of motivation to take care of your basic needs such as bathing, brushing your teeth, and eating.

3) Change in appetite

Changes in appetite are common in individuals experiencing symptoms of anxiety. Some people may experience a lack of or loss in appetite, while others may feel they are eating more than usual. You may notice that you opt for more pre-packed or fast foods to avoid having to cook or prepare food. Both changes are possible indicators that you may be experiencing depression.

4) Isolating yourself from others

When experiencing depression, you may start to withdraw from interacting with others as much as you used to. Socializing may become more difficult to engage in. Putting in effort in conversations and social events may feel draining and impossible. You may not even want to speak or be around people you trust and love. You may start to distance yourself from your inner circle.

Depression does not have to last forever.

There are many techniques and tools to help aid you in traveling this journey. It is very important to remember, just because you may be experiencing symptoms of depression, does not mean you must embody and claim it as a part of your identity. We have seasons in our lives, and we have the power to navigate each season.

Are you struggling with feelings of depression? Do you feel stuck and need some support? 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.

Our Mindful Therapist Contributes: How Can Yoga and Mindfulness Help My Child

Yoga and mindfulness have become increasingly popular in enhancing not only health and wellness in adults, but also children. Many people are unaware that yoga is not just an exercise: It is a five- thousand-year-old system of living that has evolved over time. In our western world, the primary focus of the yoga lifestyle is on the physical exercise practice, or what is traditionally called “asana”. The benefits of asana extend to children as well as adults.

The physical practice of yoga is incredibly therapeutic for children in many areas, such as:

 Helping children learn about the connection between their mind and body

 Increasing physical awareness

 Increasing hand eye coordination

 Increase muscle strength, flexibility, & balance

 Teaches discipline & reduces impulsivity

 Enhances concentration, focus, attention span, & memory

 Encourages self-control

 Regulates breathing

The practice of mindfulness derives from the practice of meditation, which is a branch of the traditional yoga lifestyle. Often times meditation and mindfulness are coupled as the same thing, but they are in fact different. Meditation is a practice, while mindfulness is a skill. When mindfulness is incorporated into a child’s daily life, they grow to be able to meditate, or take time for themselves to reflect on their thoughts and feelings.

Teaching children techniques or mindfulness can:

 Reduce symptoms of depression & anxiety

 Improved self-awareness

 Improved academic performance

 Enhances problem-solving abilities

 Improves management of stress

 Encourages calmness & relieves emotional pressure

 Can help develop positive outlooks & perspectives

 Enhances cognitive skills

 Increases compassion & empathy

Yoga and meditation are powerful tools in enhancing your child’s physical and mental health. Pairing these healing modalities into your child’s daily life can spark peace, wellness, and good health into not only their live, but also everyone in your home.

How can I teach my child yoga for mindfulness?

There are endless resources for children’s yoga. Research local yoga studios in your area that have child or teen yoga classes. (If you are in Tampa or Jacksonville, we can offer studio recommendations!) You can also find private children’s yoga teachers through these studios, or even through parenting and local activities Facebook groups. Some schools also offer yoga as an elective class or as an added enhancement through their physical education or guidance programs. Inquire about these options to your child’s school counselor. If an in-person yoga class option is not accessible or affordable to you, there are many free yoga classes on online platforms such as YouTube that offer a fantastic variety of classes ranging in categories such as age, style of yoga, class length, etc.

How can I teach my child mindfulness and focus?

Through in-person yoga classes, mindfulness techniques are typically weaved throughout the class and are curated to the class size and age group. You can also find fantastic resources on Google or YouTube. For younger children, using feeling charts are incredibly helpful. For older children, feeling wheels are very useful. A great start to instilling mindfulness into your child’s daily routine would be asking them self-reflecting questions depending on their age.

A few self-reflecting mindfulness questions we recommend are:

 How does your body feel today?

 If you could describe how you feel using weather words, what would you say? (sunny, rainy, cloudy, cold, etc.)

 How can you tackle any challenges that you may face today?

 How can you spread love/positivity/kindness today?

 What are the pros & cons in this situation?

 When you have a feeling in your mind, can you also feel it in your body?

At Serene Mind, we offer yoga therapy for children and adults. Yoga in combination with talk therapy on a consistent basis creates an intense focus on the beneficial areas of yoga and mindfulness and how it can create a life of balance and peace.

If you are interested in yoga therapy for your child (or yourself!), email us at hello@serenemindpsych.com or give us a call at 813.321.8280

Does Depression Last Forever? - Our Therapists Share Their Thoughts

Depression is defined as: Feelings of emptiness, sadness, and sometimes even confusion. All people who live experience feelings and symptoms of depression in their lifetime. These feelings can come in waves or feel like a cloud that follows up for days, months, and even years of our lives. Depression does not have to last forever.

Depending on your lifestyle, there are many different therapeutic modalities and services that may resonate with you to ignite a path of healing and overcoming depression.

Taking the first step into the healing process is the most difficult step to heal depression, and it is important to remember that healing is not linear. Healing from depression takes time, and sometimes we need to take a step forward then 3 steps back in order to learn and heal.

What are ways that I can help myself when I am feeling depressed or if I get diagnosed with depression?

 Journaling (to record thoughts and feelings related to depression for self-reflection)

 Exercise (to release endorphins and encourage a mind-body connection and overcome depression)

 Practicing mindfulness (to challenge negative or intrusive thoughts related to depression)

 Evaluating diet, sleep, and physical hygiene (are these habits healthy and supportive for you? are certain foods triggering more depression symptoms?)

 Establishing a hobby (Igniting a sense of purpose and passion in your life to overcome depression)

 Reaching out to a friend or family member (connecting with someone who loves and cares about you to offer support and help you through symptoms of depression)

What are some resources or what kinds of professionals can I reach out to when I am feeling depressed or if I get diagnosed with depression?

 Reach out to a mental health therapist (to help you map out your feelings of depression and ways to approach them)

 Schedule an appointment with your doctor (to explore physical health related barriers, and medication therapy if necessary for depression)

 Enroll in group therapy (in-person or online to help overcome depression)

All of these resources and options are potential tools to aid in your path when navigating feelings of depression. Even if you are diagnosed with depression by a medical or mental health professional, it does not mean it must define you. You do not have to own or embody depression just because you are experiencing it and its symptoms.

Are you struggling with feelings of depression? Do you feel stuck and need some support? 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.