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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© 2021 Melissa A. Frey, LCSW

Tag: melissa frey lcsw

melissa: both/and

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Up, down, right, left. Things have gotten confusing lately. On the one hand, we’ve got amazing medical advances headed our way. On the other hand, we’ve got some challenges to accessing them and some baffling ‘variant’ conversations to top off our COVID musings lately. Forget what day or week it is (also often confusing and disorienting). What life is it?

It’s strange, confusing, and disorienting to be holding so many emotions and thoughts at the same time. If we felt like we had COVID fatigue before…this is both next level COVID fatigue…and then we mixed in hope, gratitude and excitement. The concept of ‘both/and’ has never been more real. This life is both deeply unsettling and very hopeful.

‘Both/and’ is a therapeutic concept that demonstrates a human’s ability to holding two opposing thoughts and feelings at the same time, also known as ‘dialectics.’ This concept was developed by Dr. Marsha Linehan in the 1990s. Of all the concepts one learns as a therapist, ‘both/and’ has been one of the concepts that struck me as one of the most relatable, factual, as well as a way to balance out oppositional feelings and emotions to reduce some internal distress.

This pandemic is both extremely taxing in a variety of ways, and also has illustrated the importance of connection and not taking for granted basic freedoms that we have been afforded over time. I’m both saddened to not hug family members, and grateful that I can call them via FaceTime for virtual hugs. I’m both exhausted from constantly taking in a lot of news and media, and also thankful I live in a time when I can easily access this information. I both miss my old pre-COVID life, and also am grateful that I don’t spend very much time in my car these days (driving is not, in fact, my favorite). I’m both not enjoying being indoors so much during a Chicago winter, and also laughing that I met my family outdoors in the middle of January to have milkshakes. The ‘both/and’ list is endless, more so than ever before in life.

If COVID has taught us anything (and I suspect it has taught us a lot), it’s that we live in complicated times with complex emotions, and that we can hold of all of these feelings and thoughts at once. Things are rarely all one way. We are doing about the best we can, and that’s enough. We are both suffering and feeling hopeful. ‘Both/and’ brings some sense of peace, I think, simply because it allows us to feel all the feelings, freely, knowing that in our shared experience we are all feeling both sadness and anticipation.

“Be full of sorrow, that you may become hill of joy; weep, that you may break into laughter.” -Rumi

Here and here are some additional readings if you’d like to read more about the concept of ‘both/and.’

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

mindful moment

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Become the sky.
Take an axe to the prison wall
Escape.
Walk out like someone suddenly born into color.
Do it now.

-Rumi

melissa: time

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Somehow, we are two weeks into this year…but it feels as though it’s been a full year within a year. I find myself saying Happy New Year, but thinking, “Wasn’t that months ago?” Alas, it was not. While 2020 was the year of the unknowns (among many other things), I think 2021 may be the year of waiting. If you find yourself unaware of the day, time, and month some days, you’re in good company. And certainly if you find yourself vacillating between hope and despair, you’re in good company as well.

I find myself often thinking of the phrase by Art Buchwald, “Whether it’s the best of times or the worst of times, it’s the only time we’ve got.” This is, indeed, the time we have. It seems we are all trying to “make the best of the worst.” Practicing “boring self care” seems more important than ever. So, we go outside, even if it’s cold. We remember to breathe, because slowing down our breathing helps us remain calm. We take showers, put on our clean ‘daytime pajamas,’ and practice boring and delightful self care.

Take care of you, reader. And if you want to listen to an interesting concept of how Twitter can loosely predict how the general public is doing, you can have a listen here. I certainly laughed out loud quite a bit, and found myself comforted in knowing, “yep, we are all here together in this strange space and time.”

We are living history as it unfolds.

 

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

 

mindful moment

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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

mindful moment

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Hold on a While

When all the sky is very black
And all the earth is blue,
And all the fiends are on your track
And howling after you;

When courage falls and hope decays
And fair ambition dies,
And all your dreamland is ablaze
Beneath the ebon skies;

When you would fain renounce the goal,
Nor plod another mile,
Oh, straighten up your drooping soul,
And—just—hold on—a while!

Hold on a while! the darkest night
May bring the fairest day.
Hold on a while! the good, the right,
Will always find a way.

Hold on! for still some strength remains,
Nor yield you till you must;
A newer life may flood your veins;
Born of a larger trust.

And when your fondest hopes are dead
And fate has ceased to smile.
‘Tis then it pays to lift your head
And—just—hold on a-while.

-Amos Russel Wells

melissa: art in the time of covid

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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

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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

MINDFUL MOMENT

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“Most things will be okay eventually, but not everything will be. Sometimes you’ll put up a good fight and lose. Sometimes you’ll hold on really hard and realize there is no choice but to let go. Acceptance is a small, quiet room.”
― Cheryl Strayed, Tiny Beautiful Things: Advice on Love and Life from Dear Sugar

melissa: life thus far during a pandemic

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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