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Counseling and Therapy Notebook

Here you’ll find information on a great variety of topics related to mental health, helpful resources, and important causes or events related to my work.
A hypervigilant woman with folded hands wears gold rings and a striped shirt, showing dark nail polish and light brown hair.
Educational

Understanding Hypervigilance: Signs, Causes & How Trauma Therapy Helps

heteroromantic bisexuality
Educational

Heteroromantic Bisexuality Explained: When Love and Desire Diverge

Two women sit on a gray sofa having a conversation. One woman writes in a notebook on the table between them, perhaps discussing topics related to complex PTSD. A potted plant and a red chair are nearby.
Educational

When Trauma Never Really Ended: Understanding Complex PTSD

positive self-beliefs
Educational

Understanding Self Concept: Building a Clearer Sense of Who You Are

A woman sits on a bed comforting a man who appears upset, his head in his hand, as she shows a gentle fawn response. They are indoors in a softly lit bedroom.
Educational

Fawn Response in Adults: Why You Feel Responsible for Everyone Else’s Feelings

A woman sits on a couch with her head in her hand, appearing stressed, while two children move quickly in the background—signs she may be outside her window of tolerance.
Educational

Window of Tolerance: Why You Feel Overwhelmed, Numb, or Finally Steady

Gay Couples
Educational

Relationships with a Narcissist: 9 Warning Signs

A person with short, multicolored hair and a leopard print shirt stands outdoors at sunset, draped in a rainbow flag—showing that coming out is important and celebrating identity with pride.
Educational

What Does It Mean to Be Gender Fluid?

woman sad
Educational

EMDR Side Effects: The Science, the Truth, the Myths

A person with long hair appears upset and is being consoled by another person wearing a gray sweater, who has their arm around them.
Educational

How to Break a Trauma Bond: Tips for Regaining Your Emotional Freedom

gay couple laughing
Educational

What Is Gay Couples Counseling and How Can It Help?

A person wearing a black shirt with a rainbow button and red shorts sits on a wooden bench, clasping their hands and looking down.
Educational

What Is Minority Stress and How Does It Affect LGBTQ+ Individuals?

woman-with-lgbtq-flag
Educational

Why Coming Out Is Important for LGBTQ+ Individuals and Their Communities

lgbt flag during pride march
Educational

Finding Strength in Identity: LGBTQ-Informed Treatment for Panic Disorder

Two people lie on the grass, embodying the essence of a Queerplatonic Relationship. One smiles with headphones and glasses, while the other sports sunglasses hooked onto their overalls, both relaxed and content in each other's presence.
Educational

Queerplatonic Relationships: What They Are and Why They Matter

Two women with LGBTQ rainbow flags on pride demonstration
Educational

What Is Internalized Homophobia and How Can It Impact Your Life?

Two women sit on a bed facing each other, holding hands and having a serious conversation in a softly lit bedroom, discussing how to come out to your parents.
Educational

How to Come Out to Your Parents When You’re Afraid of Being Rejected

A woman undergoing EMDR therapy sits with headphones on a couch, as another woman with glasses and a notepad observes nearby, next to a tripod-mounted device.
Educational

What Is EMDR Therapy and What Is It Good For?

Two men sitting and talking on a bench near greenery in an urban setting on a sunny day, perhaps discussing enmeshment or trauma.
Educational

What Is Enmeshment Trauma? Sings and Steps to Recovery

gender diverse person
Educational

Understanding the Struggles of Gender-Diverse People

In a room adorned with plants and minimalistic furniture, a person with glasses relaxes in a beige chair. As they write in their notebook, they're perhaps exploring forms of trauma therapy to understand what type of therapy is best for trauma healing.
Educational

Types of Therapy for Trauma: Which One Is Right for You?

A woman sits on a chair while another person holds up two fingers in front of her, likely demonstrating a therapeutic technique called EMDR, often seen in discussions about what is EMDR therapy and its benefits in an office setting.
Educational

Is EMDR Right for Me? What to Expect and How to Decide 

A woman with curly hair sits indoors, resting her chin on her clasped hands, looking thoughtful and concerned, as if contemplating the results of a trauma quiz.
Educational

Curious If Trauma’s at Play? This Trauma Quiz Might Offer Clarity

woman living the Imposter Syndrome
Educational

What Is Imposter Syndrome: Causes, Symptoms, and Treatment

A light brown teddy bear sits on a windowsill, facing outside and touching the window with one paw, evoking memories of childhood trauma and longing.
Educational

The Quiet Struggle: Signs of Repressed Childhood Trauma in Adult Behavior

Genderqueer
Educational

What Is Genderqueer and Is It Different from Nonbinary?

Loving lesbian couple admiring each other
Educational

Real Talk: Setting Healthy Relationship Boundaries with Kindness

Two people are holding hands, with one person gently placing their hand over the other's—a comforting gesture often used in anxiety interventions, indoors with greenery visible in the background.
Educational

How to Help Someone with Anxiety Without Trying to “Fix” Them

Group of Friends Holding a Pansexual Flag
Educational

Pansexual vs Bisexual – How Are They Different?

A woman with long brown hair wearing a green shirt smiles while sitting outdoors, with blurred trees in the background, perhaps reflecting on what causes perfectionism and how it affects daily life.
Educational

Unlearning Perfectionism: A Practice in Self-Compassion

woman with Anxiety
Educational

EMDR for Anxiety: How Does It Help?

A woman in blue and white activewear sits cross-legged on a bed with eyes closed, holding her hands at chest height, appearing to practice deep breathing or meditation.
Educational

Simple Coping Skills for Anxiety You Can Start Using Today

Person with short blue hair and an undercut, wearing earrings and a colorful shirt, smiling outdoors.
Educational

Demigender vs. Nonbinary: What’s the Difference?

An elderly woman with gray hair holds a maple leaf, reflecting thoughtfully against the vibrant autumn foliage, embodying the essence of life transition therapy.
Educational

Feeling Anxious When You’re Apart? Let’s Talk About Separation Anxiety in Adults

stages of burnout
Educational

Feeling Exhausted? These 12 Stages of Burnout Could Explain Why

A person, possibly experiencing acute stress symptoms, sits with their hands covering their face, wearing a knitted sweater in a softly lit room with blurred decor in the background.
Educational

Acute Stress Disorder vs. PTSD: How to Recognize the Difference and Seek Support

A person in glasses sits indoors wearing a yellow sweater, leaning their head on their hand. They appear thoughtful. There are plants and shelves with books in the background.
Educational

How to Stop Intrusive Thoughts and Reclaim Your Peace of Mind

A man and woman are standing in a kitchen having an animated discussion. The woman appears surprised or confused.
Educational

What Is a Toxic Relationship? Tips for Identifying Unhealthy Dynamics

A woman sits at a desk, appearing stressed, with her hands on her temples. Several hands around her hold a tablet, phone, and documents, indicating a busy and demanding environment.
Educational

7 Signs of High Functioning Anxiety You Shouldn’t Ignore

Woman with closed eyes sits indoors, holding her hands to her chest, wearing beaded bracelets. Sunlight streams in through blinds, and a plant is visible in the background.
Educational

What Is Religious Trauma? How to Recognize It and Heal

Two women sitting on a bed holding hands, looking at each other with serious expressions in a bedroom setting.
Educational

What Is Generational Trauma? Identifying and Healing Family Wounds

Educational

Feeling Stuck in Life? 5 Powerful Steps to Get Unstuck and Reignite Your Passion

A person with long hair and sunglasses on their head smiles at the camera on a beach. People are visible in the blurred background.
Educational

Exploring Two Spirit Gender: A Journey of Identity and Affirmation

Stop People Pleasing
Educational

Transform Your Life: How to Stop People Pleasing and Cultivate Self-Acceptance

A transgender pride flag drawn with chalk on a rough, asphalt surface. The flag has blue, pink, and white stripes.
Educational

Navigating Identity: Am I Trans? Embrace Self-Discovery and Pride

Three people standing outdoors with their backs to the camera, arms around each other, wearing casual jackets and sweaters.
Educational

Is There Room for More? Polyamory vs Open Relationship Explained

A thoughtful young woman with glasses sitting on a couch, resting her chin on her hand, looking contemplative.
Educational

Putting Yourself First: How to Stop Self Abandonment Before It Starts

Two hands holding heart-shaped cutouts with asexual and aromantic pride flags against a yellow background.
Educational

Aromantic vs Asexual: Debunking Myths and Celebrating Individuality

Woman meditating to relieve stress in a kitchen setting.
Educational

Finding Calm: Everyday Strategies for Anxiety Relief

A purple paper ring on a yellow background that means Intersex.
Educational

Exploring Identity: What Does It Mean to Be Intersex

couple upset
Educational

The Hidden Traps of Codependency: Signs You Shouldn’t Overlook

man thinking
Educational

The Invisible Battle: Confronting and Conquering Self-Stigma

A young woman sitting on the floor in a room.
Educational

Coping with Grief This Holiday Season

transgender man
Educational

Overcoming Challenges During Your Gender Transition

A person with curly hair smiles outdoors while holding a patterned scarf, with autumn trees blurred in the background.
Educational

Seasonal Depression Symptoms: What They Look Like, Even in Sunny LA

transgender flag
Educational

Love Beyond Labels: A Guide to Dating Transgender Women

happy-women-gay-couple-kissing-and-wearing-rainbow
Educational

Inclusivity and Equality: Honoring National Coming Out Day

Lesbian couple love outdoor
Educational

Healthy Vulnerability: Strengthening the Bonds in Your Relationship

young woman in grief
Educational

EMDR’s Transformative Approach to Grief and Loss

Encouraging therapist talks with young woman
Educational

The Bright Side of Life: What Is Positive Psychology?

trans Women in a Same Sex Marriage
Educational

Embracing Change: Empowering Your Journey with Life Transition Therapy

woman in an acceptance process
Educational

Thriving Amidst Challenges: What Is Acceptance and Commitment Therapy

men with the progressive flag
Educational

Celebrating Diversity and Equality: Embracing Pride Month in June

transgender
Educational

Empowering Transgender Lives: The Benefits of Gender-Affirming Therapy

group of friends supporting during its transmission
Educational

The Role of a Gender-Affirming Therapist During the Medical Transition Process

Self Care
Educational

How to Improve Your Self-esteem in 6 Steps

depression
Educational

EMDR as a Treatment for Depression: How Effective Is It?

OCD
Educational

Does EMDR Work For OCD?

transgender flag
Educational

Why We Should Observe the Transgender Day of Remembrance

woman with depression
Educational

Therapy for Depression: Is Depression Treatable?

LGBTQ+ social anxiety
Educational

How to Manage Social Anxiety as an LGBTQ+ Person

Posttraumatic stress disorder
Educational

Is EMDR Therapy an Effective Treatment for PTSD?

men with the progressive flag
Educational

Why Gender-Affirming Care Is Life-Saving Care

Self-Care for Mental Health
Educational

Self-Care Activities for Better Mental Health

self-compassion
Educational

The Importance of Mindful Self-Compassion

Stress Management
Educational

5 Stress Management Tips for a Healthier Life

Why Gender Pronouns Matter
Educational

Why Gender Pronouns Matter

Exercise for Mental Health
Educational

Can Exercise Improve Mental Health?

A woman with short blonde hair is looking at the camera.
Educational

A Guide to Understanding Gender Dysphoria

anxiety
Educational

Types of Anxiety and Treatments – Explained

nonbinary pride flag
Educational

What Does Non-Binary Mean?

Self-Esteem
Educational

Self-Esteem Activities and Tools to Feel More Confident

Self-Care
Educational

How to Create a Self-Care Plan