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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mindful moment

For what it’s worth… it’s never too late, or in my case too early, to be whomever you want to be.

There’s no time limit.

Start whenever you want.

You can change or stay the same.

There are no rules to this thing.

We can make the best or the worst of it.

I hope you make the best of it.

I hope you see things that startle you.

I hope you feel things you’ve never felt before.

I hope you meet people who have a different point of view.

I hope you live a life you’re proud of, and if you’re not, I hope you have the courage to start over again.

-F. Scott Fitzgerald

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

mindful moment

Over rivers and valleys, mountains and plains-over all you have lost and all you have gained.

Over all you have gathered, and all you let go, you have traveled at length through the wild of unknowns.

And through all that is changing you can see you have grown.

You have walked in the light.

You have not been alone.

-Morgan Harper Nichols

melissa: puddles

With all the ongoing changes and news in the world, I’m finding myself seeking as many mindful moments as I can. Mindfulness is “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis,” as stated by one of my favorite Mindful sites. The concept is so basic, yet takes a lot of practice. We talk a lot about and teach mindfulness in therapy, as there is endless compelling data that demonstrates its effectiveness in coping with stressors, anxiety, depression, and increasing our overall sense of wellness.

I found myself in a spontaneous mindful moment (my favorite kind) earlier today. My daughter was thrilled to put on her rain boots to go to school 1) because she loves her rain boots endlessly and 2) because she knew there would be puddles to run through when we arrived. As I watched her run through the puddles, there was a look of pure joy on her face. Children tend to do that to adults: they convey their joy, innocence and pleasure in small things effortlessly. Their mindfulness takes no effort. It is an inherent skill they possess, as their brains typically aren’t yet filled with a constant running narrative of to-dos, stressors and worries.

I encourage all of us, myself included, to find those moments daily. The world around us is indeed busy, chaotic, and often overwhelming. Yet, this morning, I found myself hopping in puddles, too. My gym shoes soaked (I had forgotten my own boots- mindlessly!), and smiling broadly on the otherwise gray rainy day.

You can find more of our favorite mindfulness resources here.

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

mindful moment

Today

If ever there were a spring day so perfect,
so uplifted by a warm intermittent breeze

that it made you want to throw
open all the windows in the house

and unlatch the door to the canary’s cage,
indeed, rip the little door from its jamb,

a day when the cool brick paths
and the garden bursting with peonies

seemed so etched in sunlight
that you felt like taking

a hammer to the glass paperweight
on the living room end table,

releasing the inhabitants
from their snow-covered cottage

so they could walk out,
holding hands and squinting

into this larger dome of blue and white,
well, today is just that kind of day.

-Billy Collins

melissa: awareness

May is Mental Health Awareness month! Mental health awareness, at all times, but particularly during a pandemic, is for everyone. The overall prevalence rates of anxiety, mood changes (including depression), and substance abuse have gone up to a roughly 40% prevalence in the US population. Many researchers note that this is likely a very conservative estimation. We have yet to encounter a single person in any of our lives who hasn’t identified challenges with mood, motivation, anxiety, stress, drinking, and/or overall sense of wellness over the course of the past year.

More broadly than ‘disorders’ or ‘clinical need,’ mental health has appropriately taken on a new definition over the past few years. We now consider our mental health in the same way we consider our physical health, which, frankly, seems about time to those of us working in the field. Each and every human being has mental health considerations just by nature of being alive. In the exact same way we look at physical health, we now understand that mental health is just as important to assess and attend to regularly. Everyone has stress, struggles, challenges, and emotional needs.

Therapy, among with many other care strategies (exercise, meditation, connection, hobbies, etc) allows us to look at people as whole humans. If you are in our practice, you know how we feel about the importance of caring for the whole person and, often times, removing labels and looking at people simply as they are and where they want to go. If you are new to therapy, welcome- it’s a deeply rewarding way to learn about yourself, the world around you, and improve you overall sense of wellness.

Happy Mental Health Awareness Month to all. May you take this month to focus on your sense of wellbeing and identify ongoing ways to take care of you.

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

mindful moment

dive for dreams

or a slogan may topple you

(trees are their roots

and wind is wind)

 

trust your heart

if the seas catch fire

(and live by love

though the stars walk backward)

 

honour the past

but welcome the future..

-ee cummings

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.

mindful moment

Spring

Sound the flute!
Now it’s mute!
Bird’s delight,
Day and night,
Nightingale,
In the dale,
Lark in sky,—
Merrily,
Merrily merrily, to welcome in the year…

-William Blake