Louisville Local Mental Health Resources
Louisville, KY is filled with mental health and wellness related businesses. In this post we will explore a variety of different agencies that can assist you in deepening the connection you have with self.
EARTH & SPIRIT CENTER
Offers educational opportunities, workshops for beginners and children and many more.
MENTAL HEALTH LOU
Their mission is to decrease stigma and increase community awareness of mental health resources through connection, mobilization and education.
VIPASSANA COMMUNITY
Purpose is to provide a supportive setting and community for insight meditation practice. Newcomers and beginners are always welcome.
B.MINDFUL LOUISVILLE
Their providers are skilled in what they do - each specializing in their own area and caring for their clients in their own unique way.
LOUISVILLE COMMUNITY OF MINDFUL LIVING
Coming together to meditate, share insights, ask questions and find a peaceful refuge without fear of judgment or rejection.
KORU MINDFULNESS TRAININGS
An evidence-based curriculum designed to teach mindfulness, meditation, and stress management. Hosted by UofL.
THE PETE FOUNDATION
With a vision and mission of rallying the community to champion youth mental health & wellness.
NAMI LOUISVILLE
NAMI Louisville is dedicated to educating consumers, family members, professionals, and the general public to dispel myths and misperceptions about mental illness. Our programs and services are aimed toward eradicating the stigma of mental illness, enhancing the hope of recovery, and improving the quality of life for those in the Louisville area whose lives are affected by serious mental illness.
SLOW DOWN AT THE SPEED
The Speed Art Museum is collaborating with UofL Health Promotion, local musicians, and community mindfulness teachers to provide guidance that will enhance your present moment experiences in the Speed.
Compiled by Shannon Gonter
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Podcasts For Mental Health
Educating yourself on various mental health related topics can be very beneficial and impactful on your day to day life. Check out the various podcasts and audio file apps that can assist you in exploring your inner world with more confidence and tackling the external happenings with more ease.
Unlocking Us
Join researcher and #1 New York Times best-selling author Brené Brown as she unpacks and explores the ideas, stories, experiences, books, films, and music that reflect the universal experiences of being human, from the bravest moments to the most brokenhearted.
10% happier
10% Happier author Dan Harris talks with meditation pioneers, celebrities, scientists, and health experts about training our minds.
Happiness Lab
You might think more money, a better job, or Instagram-worthy vacations would make you happy. You’re dead wrong. In "The Happiness Lab" podcast, Yale professor Dr Laurie Santos will take you through the latest scientific research and share some surprising and inspiring stories that will forever alter the way you think about happiness. She's changed the lives of thousands of people through her class "Psychology and the Good Life," and she'll change yours, too.
Are you ready to feel better?
Get Out of Your Own Way
Learn from Brittany Johnson, LMHC about “getting out of your own way”. Exploring your why, things we do to self sabotage, and more.
The Struggle Bus
The Struggle Bus is an advice show about mental health, self-care, and just getting through the damn day. Co-hosts Katharine Heller (@spkheller) and Sally Tamarkin (@sallyt) answer listener questions about family, friends, work, mental health, love, and literally everything else — no topic is off-limits and no problem is too big, too small, or too weird. Climb aboard and get advice from two friends who have lots of feelings and lots of opinions.
IFS Talks
IFS Talks is an audio series to deepen connections with the Internal Family Systems Model through conversations with lead trainers, authors, practitioners and users.
You can find it here at this link.In these audio interviews, we will have the opportunity to draw out aspects of IFS Lead Trainers and skilled presenters to create a user-friendly format for listeners to get to know each trainer or practitioner, their background, in and before IFS. With candid, self-led dialogue, trainers and practitioners can share their specific interests with listeners interested in deepening their inner knowledge and IFS practice.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Good Reads For Your Mental Health
If you are a book worm, check out this blog post and explore some of these good reads. They are filled with science based, factual stories and information that is aimed at assisting you and your day to day life in regards to mental health and understanding yourself and your relationships better.
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life
When Wherever You Go, There You Are was first published in 1994, no one could have predicted that the book would launch itself onto bestseller lists nationwide and sell over 750,000 copies to date. Ten years later, the book continues to change lives. In honor of the book's 10th anniversary, Hyperion is proud to be releasing the book with a new afterword by the author, and to share this wonderful book with an even larger audience.
The Power of Habit: Why We Do What We Do in Life and Business
In The Power of Habit, award-winning business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. Distilling vast amounts of information into engrossing narratives that take us from the boardrooms of Procter & Gamble to the sidelines of the NFL to the front lines of the civil rights movement, Duhigg presents a whole new understanding of human nature and its potential. At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, being more productive, and achieving success is understanding how habits work. As Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives.
Maybe You Should Talk to Someone: A Therapist, HER Therapist, and Our Lives Revealed
One day, Lori Gottlieb is a therapist who helps patients in her Los Angeles practice. The next, a crisis causes her world to come crashing down. Enter Wendell, the quirky but seasoned therapist in whose office she suddenly lands. With his balding head, cardigan, and khakis, he seems to have come straight from Therapist Central Casting. Yet he will turn out to be anything but.
As Gottlieb explores the inner chambers of her patients' lives -- a self-absorbed Hollywood producer, a young newlywed diagnosed with a terminal illness, a senior citizen threatening to end her life on her birthday if nothing gets better, and a twenty-something who can't stop hooking up with the wrong guys -- she finds that the questions they are struggling with are the very ones she is now bringing to Wendell.
With startling wisdom and humor, Gottlieb invites us into her world as both clinician and patient, examining the truths and fictions we tell ourselves and others as we teeter on the tightrope between love and desire, meaning and mortality, guilt and redemption, terror and courage, hope and change.
Maybe You Should Talk to Someone is revolutionary in its candor, offering a deeply personal yet universal tour of our hearts and minds and providing the rarest of gifts: a boldly revealing portrait of what it means to be human, and a disarmingly funny and illuminating account of our own mysterious lives and our power to transform them.
The Mindful Twenty-Something: Life Skills to Handle Stress…and Everything Else
As a twenty-something, you may feel like you are being pulled in dozen different directions. With the daily tumult, busyness, and major life changes you experience as a young adult, you may also be particularly vulnerable to stress and its negative effects. Emerging adulthood, which occurs between the ages of 18 and 29, is a developmental stage of life when you’re faced with important decisions about school, relationships, sex, your career, and more. With so much going on, you need a guide to help you navigate with less stress and more ease.
The Koru Mindfulness program, developed at Duke University and already in use on numerous college campuses—including Harvard, Yale, Princeton, MIT, Dartmouth, and several others—and in treatment centers across the country, is the only evidence-based mindfulness training program for young adults that has been empirically proven to have significant benefits for sleep, perceived stress, and self-compassion. Now, with The Mindful Twenty-Something, this popular program is accessible to all young adults struggling with stress.
With Koru Mindfulness and the practical tools you’ll learn from this acceptance-based, proven-effective approach, you’ll be able to cultivate the compassion and mindfulness skills you need to manage life’s challenges from a calm, balanced center, regardless of what comes your way.
Self-Compassion: The Proven Power of Being Kind to Yourself
More and more, psychologists are turning away from an emphasis on self-esteem and moving toward self-compassion in the treatment of their patients—and Dr. Neff’s extraordinary book offers exercises and action plans for dealing with every emotionally debilitating struggle, be it parenting, weight loss, or any of the numerous trials of everyday living.
The Subtle Art of Not Giving a #@%!: A Counterintuitive Approach to Living a Good Life
In this generation-defining self-help guide, a superstar blogger cuts through the crap to show us how to stop trying to be "positive" all the time so that we can truly become better, happier people.
For decades, we’ve been told that positive thinking is the key to a happy, rich life. "F**k positivity," Mark Manson says. "Let’s be honest, shit is f**ked and we have to live with it." In his wildly popular Internet blog, Manson doesn’t sugarcoat or equivocate. He tells it like it is—a dose of raw, refreshing, honest truth that is sorely lacking today. The Subtle Art of Not Giving a F**k is his antidote to the coddling, let’s-all-feel-good mindset that has infected modern society and spoiled a generation, rewarding them with gold medals just for showing up.
Manson makes the argument, backed both by academic research and well-timed poop jokes, that improving our lives hinges not on our ability to turn lemons into lemonade, but on learning to stomach lemons better. Human beings are flawed and limited—"not everybody can be extraordinary, there are winners and losers in society, and some of it is not fair or your fault." Manson advises us to get to know our limitations and accept them. Once we embrace our fears, faults, and uncertainties, once we stop running and avoiding and start confronting painful truths, we can begin to find the courage, perseverance, honesty, responsibility, curiosity, and forgiveness we seek.
There are only so many things we can give a f**k about so we need to figure out which ones really matter, Manson makes clear. While money is nice, caring about what you do with your life is better, because true wealth is about experience. A much-needed grab-you-by-the-shoulders-and-look-you-in-the-eye moment of real-talk, filled with entertaining stories and profane, ruthless humor, The Subtle Art of Not Giving a F**k is a refreshing slap for a generation to help them lead contented, grounded lives.
Come as You Are: The Surprising New Science that Will Transform Your Sex Life
Researchers have spent the last decade trying to develop a “pink pill” for women to function like Viagra does for men. So where is it? Well, for reasons this book makes crystal clear, that pill will never be the answer—but as a result of the research that’s gone into it, scientists in the last few years have learned more about how women’s sexuality works than we ever thought possible, and Come as You Are explains it all.
The first lesson in this essential, transformative book by Dr. Emily Nagoski is that every woman has her own unique sexuality, like a fingerprint, and that women vary more than men in our anatomy, our sexual response mechanisms, and the way our bodies respond to the sexual world. So we never need to judge ourselves based on others’ experiences. Because women vary, and that’s normal.
Second lesson: sex happens in a context. And all the complications of everyday life influence the context surrounding a woman’s arousal, desire, and orgasm.
Cutting-edge research across multiple disciplines tells us that the most important factor for women in creating and sustaining a fulfilling sex life, is not what you do in bed or how you do it, but how you feel about it. Which means that stress, mood, trust, and body image are not peripheral factors in a woman’s sexual wellbeing; they are central to it. Once you understand these factors, and how to influence them, you can create for yourself better sex and more profound pleasure than you ever thought possible.
The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are
When our embarrassments and fears lie, we often listen to them anyway. They thwart our gratitude, acceptance, and compassion—our goodness. They insist, “I am not worthy.” But we are worthy—of self-discovery, personal growth, and boundless love. With Brené Brown’s game-changing New York Times bestseller The Gifts of Imperfection—which has sold more than 2 million copies in more than 30 different languages, and Forbes recently named one of the "Five Books That Will Actually Change Your Outlook On Life"—we find courage to overcome paralyzing fear and self-consciousness, strengthening our connection to the world.
A motivational and inspiring guide to wholehearted living, rather than just the average self-help book, with this groundbreaking work Brené Brown, Ph.D., bolsters the self-esteem and personal development process through her characteristic heartfelt, honest storytelling. With original research and plenty of encouragement, she explores the psychology of releasing our definitions of an “imperfect” life and embracing living authentically. Brown’s “ten guideposts” are benchmarks for authenticity that can help anyone establish a practice for a life of honest beauty—a perfectly imperfect life.
Now more than ever, we all need to cultivate feelings of self-worth, as well as acceptance and love for ourselves. In a world where insults, criticisms, and fears are spread too generously alongside messages of unrealistic beauty, attainment, and expectation, we look for ways to “dig deep” and find truth and gratitude in our lives. A new way forward means we can’t hold on too tightly to our own self-defeating thoughts or the displaced pain in our world. Instead, we can embrace the imperfection.
Unfuck Your Brain: Getting Over Anxiety, Depression, Anger, Freak-Outs, and Triggers with science
Our brains do their best to help us out, but every so often they can be real assholes―having melt downs, getting addicted to things, or shutting down completely at the worst possible moments. Your brain knows it’s not good to do these things, but it can’t help it sometimes―especially if it’s obsessing about trauma it can’t overcome. That’s where this life-changing book comes in.
With humor, patience, science, and lots of good-ole swearing, Dr. Faith explains what’s going on in your skull, and talks you through the process of retraining your brain to respond appropriately to the non-emergencies of everyday life, and to deal effectively with old, or newly acquired, traumas (particularly post-traumatic stress disorder).
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma
Trauma is a fact of life. Veterans and their families deal with the painful aftermath of combat; one in five Americans has been molested; one in four grew up with alcoholics; one in three couples have engaged in physical violence. Dr. Bessel van der Kolk, one of the world’s foremost experts on trauma, has spent over three decades working with survivors. In The Body Keeps the Score, he uses recent scientific advances to show how trauma literally reshapes both body and brain, compromising sufferers’ capacities for pleasure, engagement, self-control, and trust. He explores innovative treatments—from neurofeedback and meditation to sports, drama, and yoga—that offer new paths to recovery by activating the brain’s natural neuroplasticity. Based on Dr. van der Kolk’s own research and that of other leading specialists, The Body Keeps the Score exposes the tremendous power of our relationships both to hurt and to heal—and offers new hope for reclaiming lives.
Dare to Lead: Brave Work. Tough Conversations. Whole Hearts.
Leadership is not about titles, status, and wielding power. A leader is anyone who takes responsibility for recognizing the potential in people and ideas, and has the courage to develop that potential.
When we dare to lead, we don’t pretend to have the right answers; we stay curious and ask the right questions. We don’t see power as finite and hoard it; we know that power becomes infinite when we share it with others. We don’t avoid difficult conversations and situations; we lean into vulnerability when it’s necessary to do good work.
But daring leadership in a culture defined by scarcity, fear, and uncertainty requires skill-building around traits that are deeply and uniquely human. The irony is that we’re choosing not to invest in developing the hearts and minds of leaders at the exact same time as we’re scrambling to figure out what we have to offer that machines and AI can’t do better and faster. What can we do better? Empathy, connection, and courage, to start.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
*Therapy by Shannon is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
Must Have Apps for Mental Health
We all have so many different apps on our phones (a lot of them that we never use). How about deleting some of those and replacing them with ones that can benefit your overall sense of self and mental health?
KORU MINDFULNESS
Koru Mindfulness® is an evidence-based curriculum specifically designed for teaching mindfulness, meditation, and stress management to college students and other young adults.
MINDFULNESS
Besides offering an extensive number of meditations with world-renowned teachers, the app also includes a reminder function which can be activated on specific times and places.
SANOMIND
Listen to audio content created by licensed therapists and psychologists.
INSIGHT TIMER
Offers the largest free library of guided meditations on earth and the world’s most loved meditation Timer, for free.
CALM
Calm is the perfect mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users.
HEADSPACE
A personal meditation guide, right in your pocket with hundreds of themed sessions on everything from stress and sleep to anxiety and depression.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Websites to visit to learn more about mental health
We are constantly surfing the web, scrolling through newsfeeds and consuming information. In this post, we will provide you with a handful of new sites and videos to watch to deepen your understanding of meditation, mindfulness based practices and vulnerability.
WILDMIND
Wildmind’s mission is to benefit the world by promoting mindfulness and compassion through the practice of Buddhist meditation.
KRISTEN NEFF’S SELF COMPASSION
Kristin Neff, Ph.D. is widely recognized as one of the world’s leading experts on self-compassion, being the first one to operationally define and measure the construct over a decade ago.
YOUTUBE
In a poignant, funny talk at TEDxHouston, Brene Brown shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity.
TARA BRANCH’S GUIDED MEDITATIONS
Tara Brach’s teachings blend Western psychology and Eastern spiritual practices, mindful attention to our inner life, and a full, compassionate engagement with our world.
MEDITATION OASIS
Through the use of guided meditation and technology, we have been able to bring meditation to thousands of people worldwide.
YOUTUBE
Kati Morton, a licensed therapist, channel is all about mental health. You name it and she talks about it.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Process To Counseling With Shannon Gonter, LPCC
Shannon Gonter is a licensed professional clinical counselor in Louisville, KY providing individual mental health counseling in her office off Goldsmith Ln. and online.
How will I know you are the right counselor for me?
Take a look around my site, and trust your gut feelings!
If you're considering therapy and wondering how to begin, I’m here to guide you through the process. First, take some time to explore my website, blogs, and social media (Instagram & Facebook—though I’m not very active on these platforms) to see if what I share resonates with you. It’s important to find a therapist whose approach aligns with your needs and values.
If you find things that ring true for you, the next step is to reach out. You can complete an inquiry form on my website or contact me via email or phone (text preferred) to schedule your free phone consultation.
What to Expect During the Free Consultation Call
During this consultation, we’ll review important logistical details about my practice, such as location, fees, and session availability, to ensure everything works for you. I’ll also use this time to learn a little more about you and why you’re seeking therapy. You’re welcome to ask me any questions about counseling, my therapeutic style, or anything else on your mind.
After the Phone Consultation…
If we both feel that scheduling an initial appointment is the right next step, I’ll set you up with an intake appointment date and time. I’ll also send you the necessary paperwork to complete electronically before your first session.
If, for any reason, we decide that an intake appointment might not be the best next step, I’m happy to provide you with recommendations for other clinicians who may be a better fit for your needs.
Feel free to contact me if you have any further questions about this process or if you want to learn more about my services. I’m here to help you take the next steps toward your mental wellness journey.
Meet Shannon Gonter, professional counselor in Louisville, KY
FEMALE. PARTNER. ENTREPRENEUR. MENTAL HEALTH ADVOCATE. DAUGHTER. FLORIDIAN. CEREAL ENTHUSIAST. FRIEND. TYPE A. SISTER. PODCAST LOVER. LOUISVILLE TRANSPLANT. AUNT. CONNECTOR. NETFLIX SUPPORTER. ORGANIZER. THRILL SEEKER.
Written by Shannon Gonter
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Living Alone in times of COVID-19
Isolation is tough. Loneliness is difficult. Navigating both during the time of a global pandemic can be overwhelming. Learn the difference of isolation and loneliness in this post and assist yourself in igniting the healing process during times of COVID-19.
Thank you to YPAL for hosting this Instagram live interview and for all that you do for Louisville’s young professional community.
Question: I live alone and I am feeling really lonely, what can I do?
Oh yeah totally, great question. A lot of the population lives alone, and this can be an added struggle to the physical distancing we have going on and will be doing into the future.
One important thing to keep in mind is that there is a difference between isolation and loneliness. A lot of people use the words as one in the same, but they are quite different. Isolation is a physical state where loneliness is an emotional state.
So do an internal check in and see if you are feeling isolated or lonely.
Since loneliness is an emotion and emotions are fluid and come and go it is something that can fluctuate quite often. We can feel lonely while with a group of people, we can feel lonely when we are alone, we can feel lonely while with our families.
At the core of loneliness is the quality of the connection you have to self and others, not the quantity of interactions you have.
So, all though physical isolation can definitely bring on or heighten feelings of loneliness and make this experience feel a bit more complicated, they don’t have to come as a package deal. Thank goodness for the internet, good weather, resources and ways to connect with friends, family, strangers, and more because this can allow us to connect with ourselves and others during these times.
No human is perfect and one of the things we all have in common is our mental health. No one here is immune to mental health struggles and concerns. We all have had some degree of mental health symptoms (anxiety, depression, sadness, loneliness, fear, worry, phobias, etc….) present before COVID-19 but they were able to avoid and distract themselves or avoid these symptoms a lot easier than they are now because they were able to socialize in person, go to the gym, go to a bar, or whatever else they were doing.
Now since we have those outlets shut down or restricted, we cannot get too far from our own thoughts and are finding that we don’t know how to deal with these thoughts and feelings and COVID-19 and its uncertainty is exacerbating these.
Important to take note of your experiences and make sure you are keeping yourself safe. Reach out to a friend or a loved one and ask for help. Reach out to a medical or mental health professional for assistance. Call a hotline to ask questions and connect. A good hotline to call if you or someone you know is feeling unsafe due to a mental health crisis is 1-800-273-8255, or call 911, or go to your local hospital, The Brook, Peace Hospital (call before going in)
Suicide Risk factors:
· Previous suicide attempt / family hx of suicide
· Easy access to lethal means
· Lack of social support
· Stigma against talking about it and asking for help
· Substance use issues
· Impulsivity
· Previous trauma hx
Suicide Protective factors:
· Support from family, friends, medical professionals
· Coping skills
· Restricted access to lethal means
· Cultural and religious support
Questions to ask:
How are you coping with what's been happening in your life?
Do you ever feel like just giving up?
Are you thinking about dying?
Are you thinking about hurting yourself?
Are you thinking about killing yourself?
Have you ever thought about killing yourself before, or tried to harm yourself before?
Have you thought about how or when you'd do it?
Do you have access to weapons or things that can be used as weapons to harm yourself?
People think that talking about suicide and killing yourself is going to make that individual do it more. That is false and research has proven it over and over again that talking about suicide and explicitly asking the questions of “do you think about killing yourself” grants that individual permission to be open and honest since you are the one who is being up front and bringing it into the conversation.
SAFETY is the number one thing here to keep in mind.What to do:
What to do:
· Suicide Prevention Lifeline: 1-800-273-8255 (Can call to ask questions, get support, connected to resources in your community, etc.)
· 911
· Go to your local hospital, The Brook, Peace Hospital (call before going in)
· Connect yourself or a loved one to a therapist
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counseling in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Maintaining a self-care routine when in a global crisis
A minor change in our days schedule can throw off our self care for the day. What happens when there is a MAJOR change to our day to day? Is self care the first to go? Learn how to stay on top of your self-care during these uncertain times.
Thank you to YPAL for hosting this Instagram live interview and for all that you do for Louisville’s young professional community.
Question is: How do you maintain a self-care routine or keep that top of mind when you are so worried about your job, the economy and your loved ones?
First thing. Breathe. Take a deep breath. Or Maybe multiple. This is something I have to do multiple times a day. Though it sounds elementary, intentional deep breathing has mounds of research behind it to support how effective it is in calming the body and mind. (demonstrate and show them how)
So, after that I remind myself that the one constant in life is change. Just how our lives have changed so much due to physical distancing and the shutdowns, our self-care routines are also going to shift because of that or shift day to day just as they did before COVID-19.
Something that is super important to understand during these odd times is that it’s okay to not be okay, and it’s okay that you aren’t eating healthy, running every day, renovating your house and getting all your work/school assignments complete at the same speed as before.
Send your body and mind some grace and love during this crisis. Remember that a lot of your brain space is being taken up by COVID-19 and the transitions we have had to endure, so naturally it is going to slow or take over some of the other functions.
Though I said before that self-care isn’t a crisis management tool, that doesn’t mean that it cannot help in a crisis. It just may not have the same affects as it would of if you were conditioning that muscle before the crisis.
So, start conditioning that muscle now and make sure you are keeping those realistic expectations at the forefront of your brain during these times. Deep breathing, socializing, or other self-care strategies are not going to bring you back down to your “normal” baseline, but maybe they will help ease or lower your heart rate or allow you time to pause and reflect.
We are in the middle of a pandemic, so it would be quite weird if you were feeling “normal” and “in control” and “sturdy”
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counseling in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
COVID-19 Self-Care
Self-care is quite a trendy term and it is often overlooked. In this post we will break down the 8 different categories of self-care.
Thank you to YPAL for hosting this Instagram live interview and for all that you do for Louisville’s young professional community.
Transcription:
Hey! I am Shannon Gonter, and I am a licensed professional clinical counselor here in Louisville. I went to U of L for graduate school and did some post graduate work at Bellarmine. In my private practice, I do in person and online individual mental health counseling with adults residing in KY. I mostly work with young adults ranging from 18-35 who are struggling with pressure, perfectionism, emotional suppression, lack of purpose, and the struggles of living up to societies high expectations. After counseling, my clients often feel less stuck in life, more confident in their personal and professional lives, more connected to their emotions, are able to live life by their rules and not the rules that were set for them by others, and just have a better overall understanding of who they are therefore allowing them to navigate their relationships with more ease.
So, Self-care is…
an intentional, necessary and caring thing to do that creates more space for you to focus on you. That may be physical space created, mental space, emotional space, spiritual space, etc. It is something that allows you to focus on you.
Whenever talking about what self-care is I feel the need to point out what Self-care is not (because there are a lot of conscious and unconscious misconceptions out there)
Self-care is quite a trendy term and we do hear a lot about how we need to be “doing more of it” but the reason we don’t just all “do more self-care” is because there is some friction caused by taking time for ourselves.
1) a lot of people don’t really know what self-care is and just think it is pedicures and massages and a privilege (which I am here to tell you that it isn’t)
2) we have also been socialized to view a lot of true self-care activities as selfish and been taught that being selfish is bad (so we naturally steer away from it)
3) We think that self-care is just “adding more of” to our already busy schedules. Which is also false because the point of doing self-care is to make things feel less heavy. So if your “self-care” activities are leaving you feeling guilty if you don’t do them, or exhausted---it may not be self-care for you.
4) Finally, a lot of people just turn to self-care during a crisis and then are like “self-care doesn’t even work for me”. That’s like doing to the gym once and then being surprised that you can’t squat 200 lbs. That’s just not how it works.
Think of self-care like a muscle. If you don’t regularly use those muscles, when you do they are in shock and get quite sore after. But if you give those muscles attention, condition them and use them on the reg, they are much easier to access, know what to do and won’t create so much turmoil for you the next day.
So just like there are different types of muscles in your arm, there are different types of self-care (8).
Physical
o Involves movement, health, sleep, diet, touch and intimacy.
Eating on the reg, napping, wearing clothes that make you feel good, seeking medical care when needed, being sexual with yourself or your partner/partners, running, dancing…)
Psychological
o Involves learning something new, thinking, engaging motivation from within, expression through creativity and intentionality.
Journaling, finding time to reflect throughout your day, allowing yourself to be curious, doing a digital detox, going to counseling, saying “no” to extra responsibilities…
Emotional
o Enhances emotional literacy, assists one in navigating emotions, increasing empathy, managing stress more effectively, and develop compassion for self and others.
Loving yourself, allowing yourself to cry, staying in contact with people from your past, spending time with those who you enjoy, expressing your outrage in social action, letters, donations, volunteering, marches, protests…
Social
o Individuals that are in your life that you trust and can turn to when needed. Allows you to feel connected to others.
Meeting new people, volunteering, asking for help when needed, maintaining health boundaries with others, maintaining your commitments made…
Professional
o Maintaining clear professional boundaries, sharing your strengths and talents, and living your life and following your passions outside of work.
Actually take a lunch break, being clear with your roles and responsibilities for your day to day, remind yourself that you can negotiate your needs to be met…
Environmental
o Clean, clutter free, organized work, business and personal environment.
Not littering, monitoring your technology time, decluttering your house, cleaning your clothes on a regular basis, taking care of your car/bike…
Spiritual
o Beliefs and values that guide you and that are important to your life.
Spending time in nature, connect with community, be aware of nonmaterial aspects of life, don’t be the expert at all times, meditation…
Financial
o Being responsible with your finance and having a conscious relationship with money.
Knowing how much income is coming in, knowing what your expenses are, keeping your insurances up to date, completing taxes on time, saving for future events…
Usually people are not naturally - equally good at being aware of and maintaining all 8 categories of self-care at once. They are going to fluctuate given the person, time of year, work schedule, life happenings, etc. Maybe you are a highly spiritual individual so that category is always overflowing but you are not fiscally tuned in. So maybe spending some time and creating space for new financial self-care skills could assist you and your overall well-being.
As pretty much everything does, certain aspects of self-care look different during the times of COVID-19 because our schedules are out of whack, there is a lot of uncertainty going around, everything has gone virtual, school is cancelled, anxiety is high and I could just keep going on and on with all the changes but I’ll stop there.
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counseling in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
What Are The Benefits and Risks of Counseling?
Counseling is a collaborative process which involves the development of a confidential, unique, therapeutic, helping relationship. This relationship is unlike any other as I, and other mental health therapists, will act as a facilitator in helping you better understand yourself, the world around you, your feelings, and your behaviors.
Counseling is a collaborative process which involves the development of a confidential, unique, therapeutic, helping relationship. This relationship is unlike any other as I, and other mental health therapists, will act as a facilitator in helping you better understand yourself, the world around you, your feelings, and your behaviors.
As is the case with most things in life, there are both benefits and risks while participating in counseling. Counseling may improve your ability to relate with others, provide a clearer understanding of yourself, your values, and your goals, and it often helps relieve stress. Counseling often leads to better relationships, solutions to specific problems, and significant improvement in feelings of distress.
Along with these benefits, counseling will also involve discussing the unpleasant parts of your life, and you may experience uncomfortable feelings during these moments, and after sessions. But remember that using the awareness of one’s pain can aid the healing process and result in better relationships with yourself and others.
Please understand that there are no guarantees of what you will experience while in counseling as each individual and their experiences are so unique. Sometimes personal growth can be quick and easy and other times it may be slow and difficult. Good thing is that the majority of individuals who attend counseling find immense physical and emotional relief and are able to live a happier and healthier lives.
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counseling in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
COVID-19 Resources
Shannon Gonter, professional counselor with will detail the three main transitions affecting those due to COVID-19, some symptoms people might be experiencing and some actionable steps to take to cope during these uncertain times.
With any change, even the ones we plan for, we are going to have some difficulties transitioning and adjusting to the new. It’s wired deep down inside of us to be hesitant towards change (even when we know it’s good for us).
Because no human is perfect and all humans have mental health concerns, we all had some degree of mental health symptoms (anxiety, depression, sadness, fear, worry, phobias, etc…) present before COVID-19.
So in this situation, no wonder most people are struggling to adjust to this “new norm”. A pandemic is NOT something good and it is NOT something we prepared/planned for and it is NOT in our control. Plus the very uncertain time frame for how long it’ll be here for…surely makes a lot of room for mental health symptoms to increase and rise to the surface.
In this post we will focus on the ways each and every one of our lives has changed over the past couple of weeks due to COVID-19.
Now because there are so many different ways this has all affected us and we all have such unique situations, I am not going to be able to touch on every single shift, symptom and coping skill but I am going to do my best to focus on three of the biggest changes and the symptoms people are experiencing and some actionable skills to assist you in getting through this.
So I have broken it into three different categories: SOCIAL DISTANCING, WORK, AND SCHOOL
Common Symptoms:
EVERYONE REACTS DIFFERENTLY TO STRESSFUL SITUATIONS, so don’t compare yourself to others. If you neighbor is over there “looking” fine and doing all sorts of renos on their house. Go them, but you aren’t them. If you are over there watching Netflix, go you. You do you. We are each unique in how we digest information and how we react to it. Check in with yourself and evaluate the new and changing symptoms you are experiencing and compare them with your baseline and history. You have had things happen to you in the past that you had no control of. How did you work through and tackle those? Use that data to help reframe this situation as best as it can.
Some people may be experiencing
changes in sleep and eating habits
increased fear and worry
difficulties concentrating
increase usage of alcohol or other substances
symptoms of anxiety (rapid breathing, overthinking, sweating, trembling, pressure in chest, feelings of restlessness, etc)
depressive symptoms (fatigue, loss of interest/pleasure in activities, hopelessness, discontentment, mood swings, agitation, excessive crying, thoughts of harming or killing yourself etc.)
Please call 911 or national hotline at 1-800-273-8255 if you are having thoughts of harming or killing yourself or others
Transitions:
Social Distancing
Not being able to see friends and family, cancelled/postponed trips and events, not having the freedom to go out to our favorite restaurant, bars, shops, museums, gyms…
Skills: Take breaks, take care of your health, unwind, and connect
Take breaks. Like real breaks, not ones that consist of mindlessly scrolling through Instagram. Get outside, phone a friend, go for a walk, watch a comedy show, do a favorite hobby, etc. Doesn’t have to be long but it does need to happen multiple times throughout your day. We forget that we naturally have some breaks built into our days (commuting to and from work, running errands, walking here and there, etc) so during these times when we are pretty much staying in one place, we just need to be more mindful to give ourselves the baseline of breaks, but also maybe even more due to the heightened stress.
Take care of your health.
Food: Make sure you are staying on schedule and eating as your normal do. It is suggested to have three meals a day and some snacks. Make sure you are drinking PLENTY of water. Also a great time to explore new recipes, eat clean and support local when you can!
Physical: When it’s nice out GET OUTSIDE. Soak in the sun. Go for a walk. Workout. Move your body. I know Shred415, Inner Warrior, and all sorts of other gyms are providing free and paid for virtual workouts. Take advantage!
Mind: Meditate, do mindfulness based activities, focus on your breathing, sitting still and in silence, listen to calming music, unplug from your phone, stop the mindless scroll on social media from time to time…
Unwind. Do things that you enjoy. Whatever you used to do on your time off, see if you can still do it (just from the safety of your own home). Lots of adults don’t have hobbies and I have been seeing this great post go around saying “In retrospect, I should’ve developed more hobbies beyond “going out to eat”. This is SO true for so many and what can help you in finding these hobbies is thinking back to what you used to do as a kid and see if you can pick any of those back up. Maybe it was dance, volleyball, running, drawing, singing, writing music, reading, organizing, painting, knitting…
Connect. Use technology for all its good! Lots of us have our phones tied to our hands all day every day and are very accustomed to using it for work, social media and calling/texting/facetiming someone for a short conversation.
The way we are now having to use technology to connect is a bit different so we need to reframe how we think about it. We need to remove its professional identify (for example using zoom for social things and not just work) and take the pressure off of it (for example you don’t have to call someone to ask them a question you can simply just call to call). You can have a virtual happy hour, game night, watch Netflix together with the Chrome extension, workout together, etc. And don’t forget to talk about non COVID topics too!
Work
Working from home, going into work and having new hygiene and safety rules and regulations, working more hours, getting laid off, being on lack of work
Skills: make a schedule, follow the rules. lean on your community and the government for support
Make a schedule (similar to your typical one) wake up, get dressed, and if at all possible set up your office in a designated “work” area. I know not everyone’s living situations will allow for you have a legit office and desk but what we want to avoid is your couch turning into the catch all. Where you work, where you eat, where you watch TV, where you video chat people, etc. We want to create some type of separation physically so then mentally it will be easier for you to transition from “work mode” to “home mode”.
Follow your work guidelines if you are going into work still. Wash your hands, don’t touch your face, maintain social distancing at the workspace and remind yourself that this is all new so don’t beat yourself up when you make a mistake or are slower at your job duties. The hygiene hyper-vigilance and extra precautions are not to be annoying, they are for your safety.
Lean on your community. Font line workers may be doing overtime or working well over their typical schedule in order to meet the demands of this virus. During this time rely on your community and loved ones for support. Maybe it is doing grocery delivery, takeout meals, or having a friend drop off meals for you so you don’t have to spend the time in public at the store. Maybe it means relaxing the duties around the house so when you come home you can do your essentials and do to bed. Maybe it would be helpful to make your house or room a CALM sanctuary and only allowing things in there that make you feel good. Prioritize yourself and your safety during this time and maybe let the non essential household duties and expectations be more relaxed during these times.
Take lots of deep breaths, knowing that help is there for you and that it is okay to ask for help. For discounted online therapy session from licensed mental health professionals around the nation check out https://www.coronavirusonlinetherapy.com
Rely on the government aid during this time. If you have been laid off during this time, push the stigma of receiving financial assistance from others aside and take care of yourself and your family. No one saw this coming. No one could have prepared for these happenings. You being laid off has nothing to do with you and your work ethic and has all the things to do with protecting you and others from this virus. Surround yourself with loved ones, lovely things and rely on the community and government to get you through these hardships.
School
Kids being home from school, figuring out what to do for childcare, navigating online classes, your classes being cancelled, graduations being cancelled, end of the year celebrations being cancelled…
Skills: Breathe, re organize priorities, lower expectations and reframe
Breathe. If you have kids and they are out of school or their childcare has stopped. Breathe. You don’t need to do it all. Reminder that you are just one person who had NO TRAINING for this. Be open with your employer about the situation (sure they will already be in the know). Lower your expectations and be kind to yourself and do what you can do without losing your mind! You aren’t going to be able to do it all (perfect employee, homeschool teacher, cleaner, master chef, gardener, etc.).
Re organize priorities. If you are in classes and they have been moved online. Adaption is going to be key here. Online classes aren’t everyone’s favorite I know, but the plus side is that your school is allowing you to complete your course online and not making you retake the entire semester. Reframe. Not ideal, but could be worse.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Tips To Combat Perfectionism
Having perfectionistic ideals can be detrimental to your emotional wellbeing, lively hood and relationships. In this post we will explore the ways to combat your perfectionistic tendencies.
Create personal goals and expectations (more realistic ones)
Go ahead and let yourself know that you are enough. What you are doing right now, and thinking right now and feeling right now IS ENOUGH.
By letting go and setting some more realistic goals you’ll gain so much because you will no longer be spinning your wheels trying to reach the impossible.
Challenge negative thoughts and your inner critic
Let’s turn down the volume to that negativity! Your emotional wellbeing does not need to be beaten up, so back off and switch things up.
EX Perfectionistic Thoughts: My co-workers should never be late for meetings. If my co-workers are late it is because they don’t care about me or the topic at hand.
EX Alternative Thoughts: Maybe they lost track of time, or maybe they got stuck in traffic. Even when we try to be on time, sometimes life happens. Heck, this even happens to me sometimes!
EX Evaluating Perfectionistic Thoughts and Alternative Thoughts: My alternative thoughts are far more plausible and realistic. My perfectionistic thoughts really don’t serve me any purpose (other than getting me all wound up).
EX Choosing a More Realistic and Helpful Perspective: This really isn’t that bad, its just a few minutes. And if it continues to be a regular issue, then I will address it with them at a later date.
Look at the big picture
Get out of the details and let’s look at the bigger picture. Often times perfectionists getting bogged down with the nitty gritty and it can end up causing more worry than what is useful.
You can ask yourself the following questions to assist in this process:
1. Does it really matter?
2. What is the worst that could happen?
3. If the worst does happen, can I survive it?
4. Will this still matter tomorrow? How about next week? Next year?
Prioritize yourself
Focus on self care. Connect with loved ones, invest in therapy, re-connect with an old hobby, read, get outside, go for a walk, take deep breaths…
Say “no” more
We know you’ve got high ambitions but #YOUCANTDOITALL
Learn to set boundaries and say “no” to the things that don’t need to have your hand in, don’t fill you up or you don’t want to do. Setting healthy boundaries will assist you in regaining control of your schedule and energy levels.
Repeat, repeat, repeat… “time off is not time wasted”
Being bored is good. Resting is great and taking breaks is necessary! For perfectionist, it is easy to practice that relaxation is wasted time not spent on achieving said goals.
But in reality our creativity originates and grows in times of rest. This down time gives us the ability to remain healthy and feel refreshed so when it is time to get back at it we can show up as our full selves and chip away towards our goals.
Trust, trust, trust
Remind yourself that it’s all going to work out (in time). Provide yourself some reassurance using the data from your life to show yourself that you get things done. Feel secure opposed to being overwhelmed. Don’t panic because your history shows that you are a “doer” and that it will all get done (with time).
Take breaks
Sometimes these will be 1 minute breaks, 5 minutes breaks or hour long breaks. Important thing is that you are taking a break. For those of you that the thought of taking breaks initiates that “breaks = wasted time” alarm just take a breath. It may not be natural for you to prioritize yourself, so it may be helpful for you to schedule in your breaks. This will get you used to what it feels like in order to see the benefits and the importance of recharging.
Use “Hypothesis Testing”
Let’s carry out some small experiments. Try sending an email without proofreading it, show up a few minutes late to a meeting, buy something online without reading every single review. According to perfectionist standards, this may seem like half ass-ing things.
So yeah, let’s try that and see if the world ends?! Even if the result ends up being “negative”, it probably wasn’t as bad as you thought it was going to be (though you brain may be telling you something different).
And how did it feel to not drive yourself (or others) crazy? Or did you gain back some time or save some energy that could be used elsewhere?
From When Perfect Isn’t Good Enough: Strategies for Coping with Perfectionism:
An excellent way to test the accuracy of your perfectionistic thoughts and predictions is to carry out small experiments, a process also known as hypothesis testing. Carefully designed experiments will provide an opportunity to disprove your perfectionistic beliefs. For example, if you tend to write papers that are too detailed, try leaving out some of the detail and seeing what happens. Regardless of the outcome, you will obtain valuable information. If there is no consequence, you will learn that your beliefs about the importance of including all of the details are not true.
Take a vacation
Doesn’t have to be fancy. Maybe its a 1/2 day trip, full day trip or weekend getaway, There is nothing like getting out of your regular schedule or town and spending time in a different way.
Stop multitasking
You think you are the exception to the multitasking rule, but you're not. You are wasting your time trying to do it all and do it all at the same time. Stop doing all the things and stop doing them all at once!
Don’t hold others to the same standards (this will take practice)
When you navigate your life doing everything perfect, it is common to have those expectations carry over to how we expect others to behave. Issue with this is that not everyone is wired like you. Bring awareness to the thoughts and expectations you have of others and challenge and shift those just as you would if they were thoughts about yourself (see above).
Take on someones else’s perspective
Point of view is a very important aspect of human connection and interaction. , Perfectionist often have a hard time seeing others perspectives but being able to take on someone else’s perspective can be very beneficial. For example, if i think “I am lazy” because I went to the gym for an hour today and not 2 hours, it might be helpful to think about this from someone else’s perspective. So, to do this I could ask myself
How would Susan (friend) view this situation?
Are there other ways of looking at this situation?
What would I tell a close friend who was having this dilemma?
Reward yourself
Remember that a big thing keeping the perfectionistic standards top priority is FEAR OF FAILURE. And it is tough work facing your fears head on. So give yourself a break and pamper yourself throughout this lifelong journey of change.
Shannon Gonter, LPCC
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Will My Counselor Really Keep My Information Confidential?
The law protects the privacy of all communications between a client and a counselor. In most situations, I can only release information about our professional relationship if you sign a written authorization form.
How do you really know that the information, stories and hardships shared with a mental health counselor will not be shared with others?
The law protects the privacy of ALL communications between a client and a counselor. It is important to note that the “all” really means all here. Communication in face to face sessions, tele-health sessions, texts, phone calls, emails, faxes, in person communication outside of session, literally all communications from once you become a client to forever - all kept confidential. And yes I do mean forever. Most licensing boards and confidentially laws extend past the death of a client. Therefore meaning if Bob Bobberson was my client from 2016-2018, I will still keep his information (and the fact that he was a client of mine) for my ears and eyes only and in 50 years it will still be the same, and when he passes away, still the same.
Though Louisville is not a small town, it by no means is a large city. Therefore, there is the potential for you to cross paths with your counselor outside of the therapy hour. Your counselor will likely discuss their policy surrounding this during your intake appointment, but if they don’t - then ask them about it to plan for future happenings. If you do run into each other outside of the therapy hour in the community, your therapist will most likely will not make it known that they know you (because even outside of session it is our duty to protect you). Suggestion to have this discussion with your counselor to see how they would handle situations such as this outside of session and plan accordingly.
Personally, if I see my clients at Kroger, Cherokee Park, a bar, the movies, etc. I act as if we have never met. This is not because I don’t want to smile at them or say hi to them, it is to protect my clients and their rights as a client of mine. I also want to ensure that they are not put in a situation of having to explain to a family member, friend or bystander how they know me. If my client makes the decision to interact with me in the community, that is their personal choice and I will follow their lead.
Limits to Confidentiality
In most situations, a counselor can only release information about your professional relationship if you sign a written authorization form (ROI).
But there are some situations in which counselors are legally obligated to take actions that they believe may be necessary to protect the client or others from harm. If such a situation arises, the counselor will limit disclosure to what is necessary in the given situation.
If the professional has reason to believe that a child or vulnerable adult is being neglected or abused, the law requires that the situation be reported to the appropriate state agency. If the counselor believes a client presents clear and substantial danger of harm to themselves or another/others, they are ethically obligated to take protective actions.
These actions may include contacting family members, seeking a higher level of care, notifying any potential victim(s), and notifying the police.
While this summary is designed to provide an overview of confidentiality and its limits, your counselor will review this with you during your first session and should also be written within the paperwork signed prior to your first session. Don’t hesitate to ask your therapist any questions about the laws of confidentiality. This is a very unique thing between your relationship with a counselor and someone else and needs to be clearly understood by all.
I am Shannon Gonter and I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Difference between a high achiever and a perfectionist
Though not everyone knows, there is a big difference between being a perfectionist and being a high achiever. This blog will detail the differences between the two.
High Achiever
Strives to do their best at all times
Understands the mistakes will happen along the way
Enjoys the journey
And the outcome
Very resilient
Because they know that mistakes are going to happen, they can bounce back from them with more ease.
Comfortable and enjoys constructive criticism
Sees this as a needed step and great opportunity to grow
Perfectionist
Fears failure or rejection
At all costs
Usually has lower self esteem
Seeking validation externally because they haven’t found it inside themselves yet.
Doesn’t always enjoy the journey
Because they are so focused on the results
Rigid
Black and white thinking
Doesn’t respond well to criticism
Because this leads to them questioning themselves and the mere fact that anything less than perfection = failure
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Am I a Perfectionist?
What are the common characteristics of being a “perfectionist”. This post will detail some of the most poplar allowing you to look through them and see if any of them resonate with you.
Below are some characteristics of “perfectionist”. Look through them and see if any of them resonate with you.
FEAR OF FAILURE
You often stay in your lane and stick to what you know.
You are nervous that you will not be able to pick up a new task easily
Nervous that others will perceive you as a failure or you will let them down.
Mistakes often lead to judgment and criticism
Mistakes are not seen as learning opportunities.
You are risk adverse.
LOW SELF ESTEEM
You are self critical.
You have difficulties noticing and celebrating your successes.
You don’t feel fulfilled.
You don’t feel happy.
You feel lonely or isolated.
You believe that perfection leads to likability.
UNREALISTIC STANDARDS
You have very high standards for yourself.
You struggle when you/others make “stupid” mistakes.
Very difficult time when things do not go as planned.
Meeting goals = higher self worth (I am amazing…)
Not meeting goals = lower self worth (I am a shitty person…)
ALL OR NOTHING THINKING
Rigid thought pattern.
Little room for “gray area” thoughts.
Limited deviation on what is acceptable.
Anything less than “perfection” = failure
CRITICAL EYE
Have a difficult time pointing out the “positives” of something.
Sees spaces for improvement first.
Hard time accepting things as they are without improving them in your head.
Often see imperfections in self and others first.
“PUSH” VS “PULL” MENTALITY
High achievers may be pulled to their goals by an interest and desire to achieve.
But perfectionist are often pressured and pushed to their goals by a fear of not reaching them.
RESULTS FOCUSED
Often have tunnel vision.
Little room for anything “emotional” because it gets in the way.
Cannot see anything else but the goal to be reached.
Difficult time being present
DEFENSIVENESS
Often is defensive in response to comments and suggestions from others and do not take them as constructive criticism (because if you were perfect than others wouldn’t have to comment or suggest things to you).
PROCRASTINATION
The fear of failure will often immobilized perfectionist from even starting a task. Often making it hard to start projects or complete tasks on time (if you did not start something or “finish” it then it cannot be a true failure).
UNMET GOALS = BREAKDOWN
You do not bounce back quickly when goals are not met.
Often beat yourself up.
Take out anger on something/someone else.
Use this experience as fuel to “never let this happen again”.
If you connect with some or all of the above characteristics, that’s okay. You are not doomed. There are tips and tricks that can assist in altering your internal and external outlook on things and you can become a #recoveredperfectionist
Often times perfectionist just think they are high achievers and this is why they cannot get out of their own way and continue to feel stuck and unfulfilled. There is a difference between a high achiever and a perfectionist and you can shift between the two.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Why Men Should Do More Self-Care
Men should do more self care because they are humans and humans on this planet need to do more self care!
Why Men Should Do More Self-Care
First…
Self-care is intentional, necessary and caring for yourself. Self-care isn’t selfish, expensive (always), adding more of, or crisis management.
Learn what self-care is and isn’t here.
Second…
There are 8 different types of self-care (who knew there were so many)!
Physical, Psychological, Emotional, Social, Professional, Environmental, Spiritual, and Financial.
Learn more here.
Third…
Humans on this planet need to do more self care, and men are humans so…
But for real. Men. Self-care isn’t just for females, and its not just pedicures and bubble baths. You are a complex human being as well and need to care for your body inside and out.
Self-care…
Makes you healthier (physically and emotionally)
Allows you to perform better
Whips your mental health into shape
Allows you to be more present for yourself and your loved ones
Puts you in a position of being a good role model
Increases your levels of resilience
Decreases your stress levels
And many many more…
If you are having difficulties maintaining a “work life flow” and fitting in more time for yourself, schedule a free consultation with me to see if my services could be of any benefit to you.
Written by: Shannon Gonter, LPCC, Counselor in Louisville, KY with Therapy by Shannon
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
How To Fit Self Care Into Your Already Busy Day
I get it your busy. Maybe you feel like there is barely enough time to catch a breath throughout the day or take a bathroom break let alone think about or schedule in some self-care. Reminder: the point of self-care is not to add more things onto your schedule, to do list or to stress you out. It is to create and allow some space and time for you and your needs so you can show up and be more present, focused and ready to tackle those items that are on your schedule. Tips & Tricks to fitting it all in…
4 Ways To Insert Self-Care Into Your Already Jam Packed Schedule
I get it you are busy.
Maybe you feel like there is barely enough time to catch a breath throughout the day or take a bathroom break let alone think about or schedule in some self-care.
Reminder: the point of self-care is not to add more things onto your schedule, to do list or to stress you out. It is to create and allow some space and time for you and your needs so you can show up and be more present, focused and ready to tackle those items that are on your schedule.
Tips & Tricks to fitting it all in…
1. Start With Your Needs
What do you need more of in your life? What do you need less of in your life? What needs are you looking to meet with self-care? What is the thing you need most in your life right now? Answers sometimes include, but are not limited to relaxation, quietness, connection, stability, love, energy, etc.
2. Think Micro NOT Macro
Self-care doesn’t have to be expensive, or involve you spending hours at the gym or at the spa. Instead of doing large chunks of self-care all the time, break it down into more digestible chunks so it can be squeezed into your day to day schedule. Having a spa day, taking a mini day trip, and working out are all great “macro” self-care items, and you should still focus energy on those, but just not all your energy. Allow yourself to explore with “micro” self-care items such as: surrounding yourself with positive post it notes or messages, closing your eyes and counting to ten before starting your car to drive home, standing up and stretching at your desk, get outside during your lunch break, actually take a lunch break, when you feel the urge to go to the bathroom go use the restroom (stop holding it in!), walk around your office building, wear clothes that make you happy, drink water throughout your day, smile, etc.
3. Set Boundaries And Stick To Them
Saying “no” isn’t easy (for you or those around you) but it can be such a great self-care tactic to integrate into your life. If we are usually the one to say “yes” to all, we will receive some push back from those around us once we set certain boundaries and start sticking to them. But what is gained from this is an immense amount of appropriate power and self-love for out wants, needs and abilities. Remember that the world isn’t going anywhere and that it will still be there for you when you are done taking time for yourself.
4. Take A Lunch Break (I mean it!)
Not a working lunch break, not a lunch break where you are listening to or reading up on business related items, and not a 5-minute lunch break where you shovel your food into your mouth at your desk while answering emails. A real lunch BREAK. Leave your workstation and let yourself decompress. We all don’t have the luxury of having a true hour lunch break, but if you do, USE IT! If you don’t, be creative and find a way to turn off your work brain and pop in a true crime podcast, your favorite Spotify playlist or something else that interests you.
Shannon Gonter, Professional Counselor in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others. Learn more here.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Self-Care Suggestions For Men
Detailed suggestions for self care items that can easily be integrated into the day to day schedule of any man.
Make time for yourself
Brush your teeth at least twice a day
Take a shower on a regular basis
Get a massage
Get a pedicure or manicure (not just for the females out there…we all have hands, feet and nails that don’t like being neglected)
Meditate (on your own, with an app, on YouTube, in a class…)
Journal about your day. Check out my weekly journal prompts for inspiration.
Read anything. Nowadays no one reads anything so take some time to intentionally read a book, a blog, an article, anything.
Engage with others
Volunteer your time with your job, professional groups, community, church, friends, family etc. Doesn’t have to be a long-term commitment (unless you want it to be) but it could be as simple as volunteering to bake for the cookie sale, or to assist with carpool duties.
Make time for yourself and others. Simply put.
Avoid toxic people in real life and online.
Goof off when you can. You can do it alone, with your partner, kids, or friends.
Socialize on a regular basis. This may look like a more formal night out with friends, but it can also just be intentionally striking up a conversation with the individual checking you out at the grocery store.
Embrace health
What are you doing with your body? Make sure to exercise on a regular basis. This could be for 10 minutes or this could be for an hour. Just commit to sweating and understand that sweating doesn’t have to just happen at the gym. It can happen on a walk, mowing your lawn, washing the car, playing with your children, decluttering the basement, etc.
Be aware of what you are putting into your body. Not asking you to completely change your habits but just to bring awareness to what you put into your body on a regular basis. Do you eat fast food a lot? Do you have a tendency to pick the greasiest items on the menu when eating out? Are you getting enough nutrition from your foods for your body? Do you drink alcohol or do drugs? If so, how often? Educate yourself on the impacts these habits have on the body and your goals and if you are wanting to change your relationship with food, alcohol, drugs, etc. then find the right support and environment to do that in.
Drink water. Lots of water. All day, every day. Mayo clinic suggests that men drink 15.5 cups of water a day.
Get regular sleep. The average adult should sleep between 7-8 hoursa night.
Accept that bodily, mental, and emotional changes occur as you grow older.
Find passion and connection
Go home to your family, to your pet to your plants or to your couch. Setting appropriate boundaries with work is crucial self-care and vital to finding a good “work life flow”.
Learn to say “no” and set boundaries (and sticking to them) with yourself, at work, or in your relationships.
Pursue a new hobby or pick up a old one.
Know your burnout signs
Know stressors in your life and what to do when they pop up.Common stressors could be working long hours, discrimination, financial hardship, pleasing your partner, maintaining your household, etc.
Write a priority based ‘to do’ list to avoid getting overwhelmed by the demands of the daily grind.
Have a positive outlook on the situation at hand.
Identify and challenge your negative thinking patterns. This may be in the form of negative self-talk.
Ask for help. In a big way or a small way. Just reach out to someone for something.
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counseling in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Why Young Adults Should Do More Self-Care
We need to find the time because with increased self-care in our lives comes increased productivity, burnout prevention, stress reduction, increasing our physical health and our knowledge of self.
Young adults should do more self-care because they are humans, and humans in our society don’t do enough self-care. But more specifically young adulthood is a time period where a lot of exciting things are happening and we can often be forgetful that in order to have enough energy to be present during these transitions, events, parties, promotions, etc we have to be in the right headspace.
Hint hint we usually aren’t because we have so many exciting things going on… who has time to hit pause?!
We need to find the time because with increased self-care in our lives comes increased productivity, burnout prevention, stress reduction, increasing our physical health and our knowledge of self.
Increased productivity
A big self-care strategy is learning how to say “no” to things (professionally or socially) and once we learn to say “no” we are able to intentionally focus and make more time for what really matters. Therefore, allowing us to be more productive at the tasks that truly matter.
Prevents burnout
You push, push, push until you have nothing else to give. We’ve all been there and surely don’t want to go back there. Consistent self-care can assist us in not turning into our burnt out selves. Remember self-care isn’t an emergency tactic and should be used on a regular basis.
Reduced stress
The parasympathetic nervous system (PNS) is activated during most self-care items which puts our bodies in a restful mode, therefore lowering stress levels and increasing our ability to remain calm for longer periods of time in the future.
Better physical health
Similar to the points made above, when we integrate self-care into our day to day life, we open the door to a healthier lifestyle. By clearing out space internally (reducing stress, setting more appropriate boundaries, etc.) we make room to better care for our physical bodies as well. Creating the space for us to make sure we are eating on a regular schedule, getting enough sleep, moving your body on a regular basis, and seeking preventative health care (therefore reducing our chances of catching a cold, getting the flu or becoming ill).
Helps you refocus
Practicing healthy self-care throughout your days is essentially taking little brain breaks. By allowing your brain to have a micro break (deep breathing and counting to 10) or a macro break (scheduling a massage) you are allowing your mind and body to reset. This reset allows you to start fresh and strengthens your ability to focus on day to day tasks.
Increased self-knowledge
Part of self-care means knowing yourself, your passions and what you like. If you don’t know this and are just “doing” self-care, it is going to feel like you are just adding more things onto your to do list and it’s going to feel more like a chore and be more of a strain to your life then an additive.
DO MORE SELF-CARE
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counseling in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Self-Care Suggestions For Young Adults
Detailed suggestions for self care items that can easily be integrated into the day to day schedule of any young adult.
Stretch
Don’t even need to get up to do this one. Literally just stretch your arms up like you are going to touch the ceiling and lean over to the right and then to the left. Maybe forward and maybe backwards a little.
Walk
Either an intentional walk in the AM or PM or even just a small choice throughout your day to take the stairs instead of the elevator, or maybe walking around your building while on break.
Run
No matter for how long or for how short. Get out there (or in there for you treadmill runners) and get your sweat on!
Sit still
Literally. Sit still. Do nothing. Focus on nothing. For those of you trying it now…harder than it seems, huh? We all know that practice makes perfect, so keep doing it bit by bit and it’ll get easier!
Sunshine
Soak it up! If you are inside a majority of your day make sure to spend some extra time in the sun while walking to your car. The sunshine has so many natural helpers in its rays and we need to soak up all that we can (as long as we are wearing our SPF)!
Breathe
Like duh. We are all breathing. But be intentional with your breathes. Focus on your inhales and exhales. Try and do this at least 10 seconds a day. If you have an Apple Watch or a smartphone you can download apps and set timers to remind you to mindfully breathe.
Cloud watch
Don’t have to lay on the ground and stare at the sky for hours (unless you want to do that) but maybe just taking a moment on your walk around Cherokee Park to sit on the bench and look at the sky for a bit or even on your walk to your car after a long day of work – pause and take in the views of the sky before hustling to your next location.
Nap
Try taking a 10 to 30-minute nap. Don’t be fooled by the short time frame, short naps can do wonders.
Eat slowly
Though you may be STARVING, don’t scarf your food down. Be intentional about what you are putting on your utensil and slow down the time it takes for the food to get to your mouth from the plate.
Walk around barefoot
Ground yourself with the earth. Either in your yard, at a park, beach or lake, etc.
Change the way you make choices
Don’t always let your automatic thoughts and patterns take over. For example, if you usually plan your dinners around what is leftover in your fridge, try to be more intentional and plan your meals throughout your week.
Fix a small annoyance
That shower curtain rod that keeps falling down in the bathroom. Fix it. Fix it now and enjoy knocking off that one small annoyance.
Be selfish
Do one thing a day that makes you happy.
Start a compliments file
Only compliments about yourself can go in this file so spend some time writing about yourself and then spend some more time reading about yourself weeks later.
Declutter
Something, anything, everything. The apps on your phone, your computer files, your car, closet, desk, room, or house, etc.
Unplug
From all digital devices. Maybe it is only for 30 minutes or maybe it is for an entire day. Spend some quality time with yourself and/or loved ones without the distraction of technology.
Unfollow
Unhelpful people on social media.
Follow
Helpful people on social media.
Read
Anything. Nowadays we are so used to skimming everything we see. Take some time to focus in on one blog, article, book, comic, anything and really read it!
Help someone
Open a door for someone, carry a bag, or mow your neighbor’s lawn. Do something else for someone else.
Take another driving route to work
By switching up your normal routine in the slightest way it will create new neural pathways in your brain to assist keeping it healthy.
Pet an animal
Let yourself stop in the park and pet that cute pup (of course ask the owner first).
Splurge
Every once in a while, on something that you have had your eye on.
Spa
Let yourself R E L A X at the spa one day. Treat yourself to a massage, facial, mud bath, pedicure and all the above.
Journal
Write down your thoughts and leave your filters and judgments at the door. Allow this to be a total brain dumb. Some days it might be an entire page and others it may be 2 sentences. Either way it is beneficial for you to get those thoughts out of your head! Prompts here.
Meditation
Doesn’t have to be long. Set the timer for 1 minute and bring your awareness to your thoughts, feelings and sensations. You can also try a longer guided meditation. Check out free resources here.
Ask for help
In a big way or a small way. Just reach out to someone for something.
Goof off
Let your hair down. Allow yourself to play with your partner, friends, kids, coworkers…
Say “no”
Setting boundaries (and sticking to them) with yourself, at work, or in your relationships.
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counseling in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.