COVID-19 Update

We remain open for all of current clients and welcome incoming clients that would like to schedule an intake appointment. Our appointments are virtual at this time, per the CDC recommendations. We will resume in-office appointments once we are able to, and you are welcome to transition into an in-office visit at that time. If you have insurance questions regarding telehealth, please give us a call, email, or text and we would be happy to look into your benefits; most major insurers are covering telehealth services as the pandemic continues.

Some of our incoming clients are interested in working through anxiety, sadness, and concerns about the personal and global impact of the pandemic. Others are seeking support in dealing with needs that were pre-exisiting. We are here to help support anyone seeking services, regardless of insurance status and needs. We truly believe we are all in this together and want to support the local and national efforts to work as a community. Please reach out if we can be of help and/or connect you to additional resources. We strive to respond to all inquiries as quickly as possible.

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melissa: mindful walk meditation

I will be the gladdest thing
    Under the sun!
I will touch a hundred flowers
    And not pick one.

I will look at cliffs and clouds
    With quiet eyes,
Watch the wind bow down the grass,
    And the grass rise.

And when lights begin to show
    Up from the town,
I will mark which must be mine,
    And then start down!

Edna St. Vincent Millay

melissa: languishing

I think the term many of us have been looking for lately to describe our emotional state is languishing. According to Merriam Webster, to languish is “to become dispirited.” The original quarantine thoughts of baking our own bread, or picking up knitting with “all of our free time” have fallen to the wayside. Thriving is definitely a construct left behind in 2019. Where does that leave us in 2021? While there is so much hope and joy in vaccines and small things re-entering into our lives, there’s also a lot of “re-entry” anxiety mixed with a lot of confusion about the long haul mentality required to exist in an ongoing pandemic.

People seem to be beyond a status of “tired” and entering into a state of “languishing.” Languishing is best explained in the articles linked below, but in short, languishing is neither hopeless nor hopeful. Neither sad nor happy. Neither depressed nor content. It’s an in between state, and that seems to describe a lot of our shared experience right now.

And where does that leave us? Naming our emotional state is, in fact, an extremely helpful cognitive tool. Knowing that many of us are languishing together is another powerful means of building resilience. Lastly, getting into a “flow” state is another powerful anecdote, as described in the first article link below. Want to know more about flow? Watch Disney Pixar’s Soul, or read ‘Flow’ by Mihaly Csikszentmihalyi, to start learning more.

No matter what you choose to read or do about your languishing, or whether you do nothing at all, know that you are not alone in your fatigue and languishing. While we have many different circumstances, there are also many similarities that unite us as well. Inevitably, sunny days are ahead regardless of the pace at which we arrive at them-languished and all. Eventually, we will be revived and renewed.

You can read more about the concept of languishing here, here, and here.

Copyright © 2021. Melissa A. Frey, LCSW. All right reserved.

melissa: waiting

This year, it seems the month of March is in like a lion…and out like a lion. Which is vaguely reminiscent of March in 2020, and now March in 2021. So, here we are again. Waiting. If there was a word of the year, I think thus far it would potentially be ‘waiting.’ Of course, it’s only March, so there’s a lot of room for the development of a new word. We have spent a lot of time over the past few weeks discussing with clients thoughts of hope, challenges in decision making, and confusion around guidelines. More than anything, perhaps, we find ourselves discussing the process of what it feels like to be seemingly, endlessly waiting.

Perhaps you are waiting to see loved ones, or hug a distant friend. Perhaps you are waiting to meet a life partner, or are questioning whether it’s time to say goodbye to a partner. Perhaps you are waiting for your children to return to school, or find yourself anxious that your children are in a classroom again. Perhaps you are waiting to walk anywhere freely with a mask left at home, or perhaps you are double masking and wondering if Target is a safe space for simple browsing again. Perhaps you are experiencing many of these quandaries all at once.

Hold onto hope, dear readers. While there are so many ups and downs in life, and certainly in a pandemic life, we hold onto hope and wait. Perhaps the old English proverb of “Good things come to those who wait” was written for this very moment in time. The approximately 200 year old proverb certainly fits well in this moment, all these years later. That’s the thing about life, most things come full circle in the end. So, for now, we wait and good things will certainly come.

Copyright © 2021 Melissa A. Frey, LCSW. All rights reserved.

melissa: the yellow cardinal

My friend recently sent me an article about the sighting of a rare bird: a yellow cardinal. Apparently, it’s a one in a million chance you’ll see a yellow cardinal. Neither of us knew that yellow cardinals even existed.

I noted to her that seeing a “regular” red cardinal is one of my favorite bird sightings, actually. I always interpret seeing a cardinal as good luck or a good omen. Whenever I’m lucky enough to see two in a day, I’ll tell my husband about it over dinner. It’s a pandemic, so this is pretty noteworthy on any given day. Though if I’m being honest, I would have brought this up over dinner in the past too. Cardinals are serious business. If we are all out walking, I show them to my daughter. She yells, “bird!” which is basically headline news for her- along with seeing a bus or a truck.

Apparently, lots of other people take note of cardinals too, even in pre-pandemic times. A quick Google search reveals lots of information and sentiments about cardinal sightings, along with a rich history of the etiology of such beliefs.

Whether or not you have aviary interests, I love the idea of knowing there’s a literal rare bird out there in our own big backyard. It may be a one in a million chance, but I know I’ll keep looking for the elusive yellow cardinal. In the meantime, I’ve stopped and paused at every cardinal sighting in the past year- an omen of good things to come. There’s change in the air. 

If you want to read more about the yellow cardinal, you can find information here. 

Copyright © 2021 Melissa A. Frey, LCSW. All rights reserved.

 

mindful moment

But that shadow has been serving you!
What hurts you, blesses you.
Darkness is your candle.
Your boundaries are your quest.
You must have shadow and light source both.
Listen, and lay your head under the tree of awe.

-Rumi

melissa: snow and sun

If you find yourself blankly staring at the ceiling or out the window in the early mornings lately, you’re in good company. There’s a lot of snow out there, readers. And a lot of cold.

People have frequently been asking in session if their malaise is normal right now. Let’s have a moment with that. It’s below zero many days, there’s been a ton of snow, and we are rounding out a full year of a global pandemic. Of course a feeling of malaise is normal! The end of January, February and March are almost always tough months for midwesterners at baseline. You have to have some level of sheer grit and resilience to get through long midwest winters, particularly one that is more challenging than our previous winters.

I talked about both/and in my last post, and this week I find myself thinking about that very concept again. It’s both arctic level cold, and so sunny. I actually can’t recall a winter this sunny in recent years. It’s both very snowy (where will it even be plowed if/when there is more!?), and that snow is glittering in the sunshine and under street lamps.

If you, too, have some malaise, welcome it on in. I’m welcoming it in, too. And then, I’m turning my face up to the sunshine and basking in it. I’m watching my daughter stick her face up to the rays of sunshine, and sticking out that tiny mittened hand to catch a falling snowflake. We are learning both words: snow and sun. Both/And.

As always, stay strong, readers. I’ve started to realize that if we can weather this winter, pandemic, malaise, all of it, then I bet we can weather just about anything. “Every winter has its spring,” as H. Tuttle noted, and (in humans,) “No feeling is final,” as Rilke said.

Copyright © 2021 Melissa A. Frey, LCSW. All rights reserved.

mindful moment

The Guest House

This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
Some momentary awareness comes
As an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
Who violently sweep your house
Empty of its furniture,
Still, treat each guest honorably.
He may be clearing you out
For some new delight.
The dark thought, the shame, the malice,
Meet them at the door laughing,
And invite them in.
Be grateful for whoever comes,
Because each has been sent,
As a guide from beyond.

-Rumi

all of us: with gratitude

As we close out a very strange, difficult, and long year, our office is reflecting on our year of telehealth. We want to thank all of our clients, many of whom we haven’t yet met in person, for sharing in the year with us.

One day in March, we temporarily closed our physical office doors, and opened up our computers to connect with our clients. While we can’t wait to open those physical office doors again, we have loved the opportunity to continue to work virtually and meet so many of you. What a delight it is to see your pets, children, spouses, homes, porches, patios, balconies, and/or the interior of your car. We’ve hung out in our home offices while you’ve taken walks, gone for drives, and gotten your much needed coffee. We’ve had debates over which coffee is best when you “literally can’t” and aren’t sure how much coffee it will take to get going on a given day (I’m still team Starbucks, by the way).

We’ve shared a lot of laughs over the year, in spite of all of the challenges, grief and sorrow. The growing number of La Croix cans and coffee mugs on our desks is usually a source of a good laugh, as well as what you’ve deemed as your work wear for those of you who work from home (team joggers). 

And of course, between the light hearted moments of connection, we’ve hung out in some really tough emotional places together. Many of our clients often ask how we are faring, these days. We are happy to report that while everyone has tough days, even us, working as therapists during a global crisis is a true source of purpose, meaning, and honor. Work, for all of us, is a wonderful anchor, and we don’t take it lightly nor for granted that we have been able to continue to do our work in a very real way, despite the technology changes. We are filled to the brim with gratitude for each and every one of our clients who has been on the journey with us.

Cheers to 2021: may it be filled with laughs, hope, and light, in the midst of the dark. Even though we don’t know exactly what the year will bring, consider us fully ready to embrace it and keep journeying on down the road with all of you.

With gratitude,

all of us at the (virtual) office

 

 

Copyright © 2020 Melissa A. Frey, LCSW.  All rights reserved.

melissa: art in the time of covid

Like many people, I surround myself with a lot of forms of art lately. Music, literature, poetry, art work, and other forms of art enable us to connect to significant collective experiences, such as a pandemic, despite our literal distance. There are some great articles discussing why art means so much to us right now; you will find links to some of those articles below, as well as how to get connected to art virtually.

You’ll find the Mindful Moment posts of 2020 have gotten a bit longer, as poems seem to often reflect our current experience a bit more accurately than quotes, lately. And of course, you can find me, listening to Folklore on repeat these days…

Virtual art museum tour lists:

Travel and Leisure link of virtual museum tours

TimeOut link of virtual museum tours

How we connect through art during difficult times:

Why We Needs Art in Times of Crisis

Even During COVID, Art Brings Us Closer Together

Art in the Time of Crisis

Art enables us to find ourselves and lose ourselves at the same time.” -Thomas Merton

 

 

Copyright © 2020 Melissa A. Frey, LCSW. All rights reserved.

mindful moment

Joy and Sorrow

Your joy is your sorrow unmasked.
And the selfsame well from which your laughter rises was often times filled with your tears.
And how else can it be?
The deeper that sorrow carves into your being, the more joy you can contain.
Is not the cup that holds your wine the very cup that was burned in the potter’s oven?
And is not the lute that soothes your spirit, the very wood that was hollowed with knives?
When you are joyous, look deep into your heart and you shall find it is only that which has given you sorrow that is giving you joy.
When you are sorrowful look again in your heart, and you shall see that in truth you are weeping for that which has been your delight.

Some of you say, “Joy is greater than sorrow,” and others say, “Nay, sorrow is the greater.”
But I say unto you, they are inseparable.
Together they come, and when one sits, alone with you at your board, remember that the other is asleep upon your bed.

Verily you are suspended like scales between your sorrow and your joy.
Only when you are empty are you at standstill and balanced.
When the treasure-keeper lifts you to weigh his gold and his silver, needs must your joy or your sorrow rise or fall.

Khalil Gibran

melissa: life thus far during a pandemic

I’ve been wanting to post on the blog since hearing the word “pandemic” for the first time, but I have struggled to know where to begin. As we settle into this new normal, I thought it might be useful to point out some of the questions I am commonly hearing these days. This is one of the rare times many people are coming to therapy and discussing a lot of the truly exact same concerns.

1) I’m sorry, I know you are probably really busy, but are you still able to see me even if I haven’t seen you in a while?

Of course! Yes, always yes. Everyone in the office will honor all requests to the best of our ability, myself included.  I find many clients are worried about us, as clinicians, and how we are doing. Clinicians/therapists are trained to take care of others, and we truly want to do so. That’s why we do our jobs. It has been my distinct privilege to be on a journey with many of my clients during various times throughout their lives. While this is an unprecedented time, we are trained to assist and support people through crises. Please do not apologize for seeking support right now; this is what we do and it is our honor to be on the frontline.

2) Is everyone else having a hard time?

I have yet to come across a single person in my life, personal or professional, who isn’t having a hard time on some, if not all, days. In the first couple of weeks of the COVID-19 outbreak, things went from, “Oh, it’s just a bad version of the flu,” to “Oh no, this is really bad. Scary bad.”

Now, I’m finding many of us are growing weary. Weary and wondering: where did my structure go? When will this end? Why is it so draining to even leave the house? Did I sanitize enough when I got back from the grocery store? What is going to happen to the global economy? I feel so helpless, what can I do to help? How long can I wear the same pair of pajamas before I look like I’ve given up hope? This list could go on forever. In short, everyone is having a hard time, though for a variety of different reasons.

3) I see a lot of articles about self care and working on my efficiency at this time. It makes me feel badly; should I be doing more right now?

Ah, the good old “shoulds” and social media. Surviving is what needs to be done right now. Whatever your form of “self care” is, you take care of yourself right now. I wish I could give everyone a list of what would help them to feel “normal” again and bring back their old life. I don’t believe such a list exists. Although, if you have one, please send it my way! Otherwise, I think it’s really a good option to give yourself permission to take care of yourself however you want to: that might not involve cleaning out another drawer or worrying about how much time your children watched tv today. Your self care might involve sitting in silence and drinking coffee, even if you only can for five minutes. I believe this may be a time during which we focus on surviving not “thriving.”

4) Is it hard for other people to get out of bed right now?

Yes. It sure is. If you have seen the movie Groundhog Day, I think life feels like that for a lot of people right now. It’s really more of the same day to day. It is hard to get up some days when all you see is bad news. (I do recommending limiting news, by the way.) That being said, what a joy it is to see so many humans coming together and taking care of their neighbors. Some days, it may be hard to get up, and yet, we do.  That doesn’t mean we have to look for the silver lining, but rather making it through each day and taking it one day at a time versus looking down a tunnel and not yet seeing a light. In the meantime, as many of my clients have heard me say before: we make the best out of the worst, sometimes. Humans are far more resilient than we all give ourselves credit for. Be kind to yourself and others. This too shall pass.

5) Any tips for coping?

I would say this is a rare situation in which we don’t really have a lot of inherent coping and cognitive skills built in. So, we are all getting creative. I don’t think there’s a one size fits all for coping with this pandemic. I’ve asked my clients to create a loose list (either written or in their minds) of their top concerns, and then we work through them together to decide on what some of their specific coping skills might be.

If you want resources, let us know. We will find something that works specifically for you. In the more general sense, here are some of my favorite readings thus far: 

https://www.thecut.com/2020/04/i-dont-think-i-can-handle-18-months-of-isolation.html

https://medium.com/@amillheiser/how-to-survive-quarantine-676d4058f637

And, lastly, one of my favorite quotes that seems to fit with a variety of life situations over the course of the years:

“Therefore, dear Sir, love your solitude and try to sing out with the pain it causes you. For those who are near you are far away… and this shows that the space around you is beginning to grow vast…. be happy about your growth, in which of course you can’t take anyone with you, and be gentle with those who stay behind; be confident and calm in front of them and don’t torment them with your doubts and don’t frighten them with your faith or joy, which they wouldn’t be able to comprehend. Seek out some simple and true feeling of what you have in common with them, which doesn’t necessarily have to alter when you yourself change again and again; when you see them, love life in a form that is not your own and be indulgent toward those who are growing old, who are afraid of the aloneness that you trust…. and don’t expect any understanding; but believe in a love that is being stored up for you like an inheritance, and have faith that in this love there is a strength and a blessing so large that you can travel as far as you wish without having to step outside it.”

Rainer Marie Rilke