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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mindful moment

Song of March

by Patricia L. Cisco

With winter’s footprints in the past,
and snows begin to melt at last.

With longer days and shorter nights,
the wayward winds of March take flight.

Four winds she holds within her grip,
then hurls them from her fingertip.

Her woolly, fleecy clouds of white,
she sets in skies of blue delight.

Her wild bouts of gusty breezes
roar through valleys, hills, and trees.

That high pitch whistling song she sings
awakens earth and flowering things.

She tears a hole in heaven’s sky
so sun can shine and rain can cry.

She gently calms as spring draws near,
as blooming daffodils appear.

She welcomes April showers in,
then gathers up her dwindling winds.
Now her long journey home begins,

knowing she’ll be back this way,
upon a cold, late winter’s day,

when nights grow short
and days grow long.

Listen for her whistling song!

Melissa: social media breaks

Around the time of a new year, many of us think through how to best consider changes in our behaviors and actions. On many lists of “changes to make” is considering a break or a slowing down of usage of social media. Not sure if that would be for you? A piece from Harvard helps people evaluate when a break from social media might be worth considering:

Recognizing When You Need a Break

Considering all of the above, you may be ready for a break. Ask yourself the following questions if you think it’s time to reevaluate your relationship with social media:

  • Do you come away from your interactions on social media feeling inspired, informed, and positive? Or are you drained, saddened, frustrated, overwhelmed, depressed, anxious, angry, or negative?
  • Do you find yourself on a social media app, yet don’t remember picking up your phone and tapping on the app?
  • Is the amount of time you’re spending on social media taking away from time you used to spend with friends or family, doing schoolwork, or doing other productive activities?
  • Are you constantly comparing your life to the lives you see on social media, and think that you could never “catch up”?
  • Have any friends or family members expressed concern that you’re on social media too much, or that you talk about what you see there too much?
  • Do you have more activities and relationships in real life, or do you conduct most of your life on social media?
  • Do you just have a feeling you need to take a break, but aren’t sure how?”

If any of those questions resonate with you, it might be worth reading into the article further here.

Remember: always progress over perfection!

Copyright © Melissa A. Frey, LCSW 2024. All rights reserved.

mindful moment

To the New Year

By  W. S. MERWIN

With what stillness at last
you appear in the valley
your first sunlight reaching down
to touch the tips of a few
high leaves that do not stir
as though they had not noticed
and did not know you at all
then the voice of a dove calls
from far away in itself
to the hush of the morning
so this is the sound of you
here and now whether or not
anyone hears it this is
where we have come with our age
our knowledge such as it is
and our hopes such as they are
invisible before us
untouched and still possible

Michael J. Fox: Parkinson’s Disease and optimism

“Positivity is really sincere and I really feel it, and it’s genuine, but it’s hard fought, and it’s hard won,” Fox expressed.

A recent interview with Michael J. Fox continues to shed light on his ongoing persistence in coping and thriving in his life with Parkinson’s Disease.

You can read more about his journey here.

mindful moment

The Road Not Taken
by Robert Frost

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

melissa: meditation and anxiety apps

We often get questions about options for apps that can assist in mindfulness, meditation, and overall anxiety management. To save our clients the leg work, we have a list of resources on this page of our website. I particularly like the app Simple Habit, which has a free version and also an option that allows you to pick a specific stressor or goal paired with a targeted guided meditation. I also like the app Down Dog for free yoga instruction, which can be targeted for the level of yoga and duration of time you’d like to use it for.

With so many options for apps, it can be easy to overlook that there are also a lot of options for mental health and wellness podcasts to listen to as well. We list podcasts this page of our website as well, and there are plenty more that are released and up and coming that can be found, for example, here and here. Lastly, there are additional app reviews and options here and here, should you want to read more! The possibilities are endless- happy listening!

Copyright © Melissa A. Frey, LCSW 2023. All rights reserved. 

mindful moment

warm summer sun by mark twain

Warm summer sun,
Shine kindly here,
Warm southern wind,
Blow softly here.
Green sod above,
Lie light, lie light.
Good night, dear heart,
Good night, good night.

melissa: boundary setting

Boundary setting is one topic that comes up frequently in our lives and in therapy. Boundary setting, for most people, is a learned skill. Some people seem to learn that skill earlier in life, while others learn it later in life. How would one know if they needed to work on setting stronger boundaries for themselves? Well, one place to start is to ask yourself if you feel:

1) Guilty or anxious for saying no to requests

2) Resentful or upset that you feel you’re often doing a lot for others

3) Taking less time than you’d prefer to take care of yourself and are more focused on taking care of others (there are certainly many life circumstances that can make this one particularly difficult, ex. parenting, caregiving, etc)

If you can relate to any of the above statements, it might be worth considering (or reconsidering) how to best set boundaries in your life. Boundary setting, for many people, is a lifelong journey and is a muscle that gets stronger over time. Want to learn about how to set boundaries, with specific skills? You can read more here. There’s also a Harvard Business Review article here to help guide you further. Want additional support? Give us a call, send us a text, or send us an email.

“The only people who get upset when you start setting boundaries are the ones who benefited from you not having them.”

Copyright © Melissa A. Frey, LCSW 2023. All rights reserved.

mindful moment

Spring is like a perhaps hand by E. E. Cummings

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

 

melissa: podcasts about mental health

Looking for a new podcast? There are a lot of excellent mental health resources and podcasts, and it can be overwhelming to know where you might want to start. I’ve compiled a list of the mental health podcasts that tend to be cross listed on the top reviewed lists. If you want to look at the “top mental health podcasts” lists yourself, I’ve included some links below of four different resources. In the meantime, here are some of the top reviewed, chart topping podcasts:

Top mental health podcasts are listed, reviewed, and with talking points/pros/cons, in the articles here, here, here, and here.

Happy listening!

Copyright © Melissa A. Frey, LCSW 2023. All rights reserved.

mindful moment

Oh, give us pleasure in the flowers to-day;
And give us not to think so far away
As the uncertain harvest; keep us here
All simply in the springing of the year.

-Robert Frost

melissa: teen mental health and beyond

As more data is being regularly released on the status of mental health of adolescents and teens in the United States, we are becoming more and more aware of the desperate need for services for our young population. The past few years have proven to have a lasting impact on children, teens, adults, older adults, families, marriages, and friendships; nearly every relationship in our lives (including the relationship we have with ourselves) has been impacted by the ongoing stressors we have been experiencing.

What we are learning, over time, is that small steps need to be taken daily to ensure our mental wellness, and ensuring that those in need of therapy and support are able to access these services. While we fall short of providing fully accessible services as a country, for a variety of reasons (insurance, barriers to entry, provider shortages, etc), we do know that we can work within our systems to ensure that we are taking care of ourselves and our families.

We can create safe spaces to open up dialogues about how together we can process stress, heavy emotions, uncertainty, pain, and anxiety. Creating safe spaces means listening without judgment or “fixes,” and focusing how to listen with an empathic heart and open mind. A wonderful resource is The Whole Brained Child, among many other readings. A quick review of “teen mental health” in the Podcast app also brings up a variety of support and options for listening/getting more information- both for parents and their children.

We hear from families all the time, and we are here for your family, as well. If there’s anything we can do to support you, your family, or your children, reach out. If you feel resources are a great place to start, check out books and podcasts. If you feel as though therapy is an option to consider for your family, we can help with that too- either within our office or at another practice.

You can find out more information about the status of mental health within our adolescent and teen populations here, here, here, and here, as well as some action items to consider in supporting the children and teens in your own life. We know it takes a village to raise a family, and we are here to support you.

Copyright © Melissa A. Frey, LCSW 2023. All rights reserved.

mindful moment

The only journey is the one within…

And now we welcome the new year. Full of things that have never been.

-Rainer Maria Rilke

all of us: with gratitude

As this year comes to a close, we are wishing everyone a quiet and restful transition into the new year. We are so honored accompany our clients on their journeys of growth, healing, and wellness. We look forward to continue working with our current clients and welcoming new clients in the upcoming new year.

From all of us at Frey and Associates,

Happy New Year!

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

mindful moment

Wild Geese

You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting. You only have to let the soft animal of your body
love what it loves.
Tell me about despair, yours, and I will tell you mine. Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air, are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting — over and over announcing your place
in the family of things.

– Mary Oliver

melissa: seasonal symptoms

“Spring passes and one remembers one’s innocence. Summer passes and one remembers one’s exuberance. Autumn passes and one remembers one’s reverence. Winter passes and one remembers one’s perseverance.” -Yoko Ono

As the weather cools down, many people begin to experience changes in their mental health. While some people embrace the cold, soon to be snowy days, others find themselves feeling more down and generally less energetic and motivated.

No matter what camp you find yourself in, the long winter days can be hard for us all and fall is the time to prepare for the upcoming seasonal changes. One place to start is by beginning to develop your winter routine: scheduled movement, a standing sleep/wake cycle, and sun exposure (whenever possible). Talking with your therapist, family, and friends can also help keep you anchored in managing these changes and to maintain a self care plan. Know that countless people find seasonal changes to be challenging for a variety of reasons and that there are always ways to develop a plan that works specifically for you.

Want a better understanding of how seasonal changes impact our mental health and ideas for coping? You can read more here, here and here.

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

mindful moment

Wild Geese

You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting. You only have to let the soft animal of your body
love what it loves.
Tell me about despair, yours, and I will tell you mine. Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air, are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting — over and over announcing your place
in the family of things.

-Mary Oliver

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