Telehealth Services

We continue to welcome new clients to schedule appointments with the best match within our group. All of our appointments are virtual: care when you need it, on your terms.

At Frey & Associates we have found that both our clients and clinicians genuinely enjoy, and prefer, telehealth services. Why telehealth? Click the button below to learn more about why we provide our services virtually.

Please reach out to see if we can be of help getting you scheduled with one of our clinicians, or if we can connect you to additional resources. We strive to respond to all inquiries as quickly as possible.

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melissa: autumn changes

If you’re like many others, fall often feels like a time of change. The weather becomes cooler, and the days feel shorter. For some, this is a cozy time of reflection; for others, this is a time of an onset of mood symptoms. Whichever camp you are in (or perhaps both), part of embracing the change of seasons is embracing the inevitability of change. Taking care of ourselves can be a bit more challenging when it’s cooler and there are less sunny days. I encourage clients to find one or two simple joys in their daily activities and ensure they get to these joys as though they are on your “to do” list. Sometimes these joys shift as the seasons shift, so ensuring you still have a few “go to” joys is essential. Looking for some ideas? Here are 75 simple joy examples to help get you started.

Wanting to think through fall feels more? You can read more here.

Loving fall and want to know why? You can read more here.

“Is not this a true autumn day? Just the still melancholy that I love—that makes life and nature harmonize.” -George Eliot 

Copyright ©Melissa A. Frey, LCSW 2022. All rights reserved.

mindful moment

Be patient toward all that is unsolved in your heart and try to love the questions themselves, like locked rooms and like books that are now written in a very foreign tongue. Do not now seek the answers, which cannot be given you because you would not be able to live them. And the point is, to live everything. Live the questions now. Perhaps you will then gradually, without noticing it, live along some distant day into the answer.
Rainer Maria Rilke

melissa: welcome autumn

September Midnight

Lyric night of the lingering Indian summer, Shadowy fields that are scentless but full of singing, Never a bird, but the passionless chant of insects, Ceaseless, insistent.

The grasshopper’s horn, and far-off, high in the maples, The wheel of a locust leisurely grinding the silence Under a moon waning and worn, broken, Tired with summer.

Let me remember you, voices of little insects, Weeds in the moonlight, fields that are tangled with asters, Let me remember, soon will the winter be on us, Snow-hushed and heavy.

Over my soul murmur your mute benediction, While I gaze, O fields that rest after harvest, As those who part look long in the eyes they lean to, Lest they forget them.

– Sara Teasdale

mindful moment

“I don’t mind falling. Every mistake is just a thoughtful decision in disguise. Taking bold steps into the future with purpose and intention is the same thing as watching both of your sleeves being pulled into the threshing machine. Sometimes there’s nothing you can do but watch. And if I stay as open as possible and feel as much as possible and I keep writing about it, I might as well be dashing around on the wet pavement with little to no walking experience. But I want to trust my instincts anyway. Tucking into a ball as you hit the pavement is a superpower. Getting up with a smile on your face is a superpower.”

melissa: what we’re reading

Therapists are almost always reading some sort of therapy book (in the background of their fiction pile), in my experience. We often are asked about books for specific subjects and love offering recommendations, so always ask if you’ve got a topic in mind.

In the meantime, here are some of the books our clinicians are reading now:

All About Love: New Visions by bell hooks

A very accessible book about every facet of love, including a working definition of the action of giving and receiving love.

The Body Keeps the Score by Bessel van der Kolk

The cult following/classic about how the brain, mind, and body are connected in the framework of trauma.

Attached. by Amir Levine and Rachel Heller

Another very accessible book about attachment styles; extremely helpful to understanding one’s own attachment style, independent of any relationship status.

Copyright © Melissa A. Frey, LCSW 2022. All rights reserved.

melissa: mindfulness exercise for painful emotions

As we find ourselves during a particularly difficult time with filled many emotions, I’ve been reflecting on ways in which we can open ourselves up to strong/painful emotions in a structured way. There is a “Gentle Practice for Opening Up to Painful Emotions” that you can find here both recorded and written, depending on your preferred modality.

As the writer of the practice, Rhonda Magee, writes, “Take a moment to pause with all of the news coming at us, especially if you are someone who seeks to move in the direction of the suffering, to work, and to alleviate it, through actions and engagements in the world.”

Remember to seek out support from loved ones, family, and friends as we seek to process the emotions and events we are facing and have faced.

Copyright © 2022 Melissa A. Frey, LCSW. All rights reserved.

mindful moment

Resilience is accepting your new reality, even if it’s less good than the one you had before. You can fight it, you can do nothing but scream about what you’ve lost, or you can accept that and try to put together something that’s good.

-Elizabeth Edwards

 

melissa: musing on resilience

Keep Going – Edgar Guest

When things go wrong, as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must—but don’t you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up, though the pace seems slow—
You may succeed with another blow.

Often the goal is nearer than
It seems to a faint and faltering man,
Often the struggler has given up
When he might have captured the victor’s cup,
And he learned too late, when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out—
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems afar;
So stick to the fight when you’re hardest hit—
It’s when things seem worst that you mustn’t quit.

mindful moment

Dance, when you’re broken open.

Dance, if you’ve torn the bandage off.

Dance in the middle of the fighting.

Dance when you’re perfectly free.

…Sell your cleverness and buy bewilderment.

-Rumi

mindful moment

spring is like a perhaps hand

spring is like a perhaps hand
(which comes carefully
out of Nowhere) arranging
a window, into which people look (while
people stare
arranging and changing placing
carefully there a strange
thing and a known thing here) and

changing everything carefully

spring is like a perhaps
Hand in a window
(carefully to
and fro moving New and
Old things, while
people stare carefully
moving a perhaps
fraction of flower here placing
an inch of air there) and

without breaking anything.

-e.e. cummings

melissa: free mindful apps

One of the questions we are often asked is regarding where to find useful mindfulness resources and apps for meditation and/or anxiety, sleep and mood. Look no further, mindful.org has compiled a list of free apps to consider and their descriptions. A list of those free mindful and meditation apps can be found here. Interested in books or journals? We’ve got our list here. If you’re looking for additional resources that are not listed here, let us know!

“Don’t search for anything except peace. Try to calm the mind. Everything else will come on its own.”

Baba Hari Das

Copyright ©Melissa A. Frey, LCSW 2022. All rights reserved. 

 

mindful moment

There is a life-force within your soul, seek that life.

There is a gem in the mountain of your body, seek that mine.

O traveler, if you are in search of that, don’t look outside, look inside yourself and seek that.

-Rumi

melissa: joyscrolling

Amidst the ongoing stressful, often very sad news, and overall state of the world, it can be very challenging to find joy in the news. While it can be critically important not to bury our heads in the sand and ignore the world around us, it’s also crucial to find some small semblance of balance in our worlds. One writer describes the concept of joy scrolling versus doom scrolling. Want to know more? You can read the article here. One of my personal favorites is UpWorthy, which finds and shares “the best of humanity daily” via their website and social media.

“Life is a series of painful or joyful moments, which follow each other in an endless cycle. Whenever pain comes near us, our only salvation is to seek places of beauty, joy, and peace. Wherever there is joy, our souls can heal.” -unknown

Copyright ©Melissa A. Frey, LCSW 2022. All rights reserved. 

 

mindful moment

My eyes already touch the sunny hill.
going far beyond the road I have begun,
So we are grasped by what we cannot grasp;
it has an inner light, even from a distance-

and changes us, even if we do not reach it,
into something else, which, hardly sensing it,
we already are; a gesture waves us on
answering our own wave…
but what we feel is the wind in our faces.

 

-Rainer Marie Rilke, “A Walk”

mindful moment

Sorrow prepares you for joy.
It violently sweeps everything out of your house, so that new joy can find space to enter.

It shakes the yellow leaves from the bough of your heart, so that fresh, green leaves can grow in their place.

It pulls up the rotten roots, so that new roots hidden beneath have room to grow.
Whatever sorrow shakes from your heart, far better things will take their
place.

…Moonlight floods the whole sky from horizon to horizon;
How much it can fill your room depends on its windows.

-Rumi

mindful moment

The Rainy Day

The day is cold, and dark, and dreary;
It rains, and the wind is never weary;
The vine still clings to the mouldering wall,
But at every gust the dead leaves fall,
And the day is dark and dreary.

My life is cold, and dark, and dreary;
It rains, and the wind is never weary;
My thoughts still cling to the moldering past,
But the hopes of youth fall thick in the blast,
And the days are dark and dreary.

Be still, sad heart! and cease repining;
Behind the clouds is the sun still shining;
Thy fate is the common fate of all,
Into each life some rain must fall,
Some days must be dark and dreary.

-Henry Wadsworth Longfellow

all of us: gratitude

As we approach the closing of this year, and the opening of a new year, we are reflecting on 2021. So much has changed, and yet so much has also stayed the same. While we are facing uncertainty at the closure of this year, we are also welcoming in hope and peace. We are endlessly grateful for the hours we’ve spent alongside our clients this year- as we have felt in every year that goes by. We have had so many moments of laughter, knowing and understanding, holding of space, and peace, along with the difficult moments we shared together as well. It is our honor to welcome in another year of changes and connection with our clients; knowing, in so many ways, that we face this next horizon together.

from all of us at frey & associates with gratitude: cheers to another year

 

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

mindful moment

It is the Glad Season.
Thunder ebbs to silence and lightning sleeps quietly in the corner.
Flood waters recede into memory.
Snow becomes a yielding cushion to aid us
As we make our way to higher ground.

Hope is born again in the faces of children
It rides on the shoulders of our aged as they walk into their sunsets.
Hope spreads around the earth. Brightening all things,
Even hate which crouches breeding in dark corridors.

In our joy, we think we hear a whisper.
At first it is too soft. Then only half heard.
We listen carefully as it gathers strength.
We hear a sweetness.
The word is Peace.

-Maya Angelou

 

melissa: holidaze

The holiday season is upon us, and as a new year comes within reach, many people find themselves in a holidaze. If you, too, are in a holidaze, there are some wonderful coping strategies and words of wisdom here. Particularly this year, I think we all recognize the importance of setting boundaries and holding empathy for those around us, which is well put and outlined in the article. If you find yourself slogging through the month a bit, I highly recommend reading that article, as well as finding some comforting rituals to get you through the days. While this holiday season and new year may again look different than those of the past, there are, undoubtedly, many bright days ahead.

Hope is the thing with feathers that perches in the soul and sings the tune without the words and never stops at all. -Emily Dickinson

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

mindful moment

You are the sky. Everything else is just the weather.

Deep down in the human spirit, there is a reservoir of courage.

It is always available, always waiting to be discovered.

Just where you are; that’s the place to start.

-Pema Chödrön