22 02, 2018

Working through grief and loss with Fred Fritz

By |February 22nd, 2018|Uncategorized|0 Comments

Virginia Beach Counseling and Wellness therapist, Fred Fritz, shares his approach to grief counseling.   How do you help those struggling with grief and loss?   One of my main goals in grief counseling is to be a companion to those experiencing loss. Each person goes through the grief process in their own way. Grief is [...]

10 11, 2017

We’ve been featured on Fresh Practice Design!

By |November 10th, 2017|Uncategorized|0 Comments

Exciting news!  Virginia Beach Counseling and Wellness has been featured on Fresh Practice Design, a blog offering office design inspiration for therapists.  Here's an excerpt from the interview with practice owner, Natalie Wingfield: Natalie also shares how she hopes clients feel when they enter our space: In this post, [...]

2 11, 2017

Book Recommendation – Somebody Should Have Told Us!: Simple Truths for Living Well

By |November 2nd, 2017|anxiety, depression, self-care|0 Comments

This book recommendation comes to you from out therapist, Phyllis Pierce, LCSW. The book I recommend most often to my clients is Somebody Should Have Told Us!: Simple Truths for Living Well. By Jack Pransky, PhD. I met Jack when he was presenting at a conference about 10 years ago. I enjoyed his training so [...]

16 08, 2017

Grief: You’re not going crazy and it will get better

By |August 16th, 2017|depression, grief, self-care|0 Comments

At some point in or life, we will all experience grief and loss. While we may hope for some predictable path, the truth is that grief is different for everyone. It comes in waves. It’s unpredictable and sometimes it feels like you’re losing your mind. While it doesn’t look the same for everyone, the good [...]

23 06, 2017

4 tips to stop bringing work stress home

By |June 23rd, 2017|anxiety, boundaries, self-care|0 Comments

Many of our clients come to us for work stress and anxiety, especially those who are entrepreneurs or who work from home. These are four tips for leaving work at work so you can spend your free time doing the things that you love. Create boundaries around your time – This will be different for everyone [...]

23 05, 2017

Brene Brown on Generosity and Boundaries

By |May 23rd, 2017|boundaries, self-care|0 Comments

Ever feel like people are sucking on purpose just to piss you off? What if they’re actually doing the best that they can? If you walk around assuming the worst of others, that they are sucking on purpose or out to get you, you probably end up feeling pretty irritable and bitter. You might spend [...]

21 11, 2016

Maudsley FBT: Getting through difficult meals

By |November 21st, 2016|teen eating disorder|0 Comments

If you are the parent of a child with an eating disorder, particularly anorexia nervosa, you may have been sent home with instructions to begin feeding your child.  Re-feeding is a core component of the Maudsley Family Based Treatment (FBT).  This can be a daunting task for parents, especially since there is no "one size [...]

18 11, 2016

Is it the baby blues or postpartum depression?

By |November 18th, 2016|depression, perinatal|0 Comments

Having a new baby can be a very exciting time but it's also really hard. Bringing home a newborn is a really big transition for any family. Most moms experience some form of the baby blues but some moms experience a longer lasting, more severe type of depression known as postpartum depression.  As many as [...]

14 11, 2016

Feeling down? 4 Symptoms of Seasonal Depression

By |November 14th, 2016|depression|0 Comments

Shorter days and cool weather are coming and for many people that means struggling once again with depression. Seasonal Depression, also known as Seasonal Affect Disorder (SAD), refers to a seasonal pattern of mood changes starting in the fall or winter. Signs and symptoms of seasonal depression include: Irritability – you may find yourself feeling [...]

14 11, 2016

4 Ways to Prevent Seasonal Depression

By |November 14th, 2016|depression|0 Comments

Cooler weather is approaching and for many people that means a battle with seasonal depression or the winter “blues.” For some people, shorter days with less sunlight contribute to feeling depressed or down in the fall and winter. People also tend to spend less time outdoors doing things that they usually enjoy, which can contribute [...]

12 08, 2016

How Trauma Survivors can Heal Unhealthy Relationship Patterns

By |August 12th, 2016|self-care, trauma|0 Comments

The Trauma Triangle is a model for understanding chaotic, drama filled relationship patterns. People who have a difficult past or chaotic upbringing often have an especially hard time in relationships later in life. Some trauma survivors end up repeating unhealthy patterns from the past, leading to co-dependent and highly stressful relationships. By understanding these common [...]

3 07, 2016

Can art therapy make you happier?

By |July 3rd, 2016|art therapy|0 Comments

I love this video from The Science of Happiness because it shows real people experiencing art therapy for the first time. A registered art therapist guides us through an experiment to discover if art therapy can make you happier. https://youtu.be/BN2rTaFUlxs By creatively tapping into the things that make them feel happy and supported, the participants [...]

21 02, 2016

Eating Disorders in Men

By |February 21st, 2016|eating disorders|0 Comments

I was recently interviewed for  The Health Journal on Eating Disorders in Males . The National Eating Disorder Association reports that around 10 million men and 20 million women in the United States will struggle with an eating disorder at some point in their life.  Male eating disorders often go unrecognized and untreated.  These are [...]

22 11, 2015

Eating Disorder Recovery During the Holidays: Tips from professionals

By |November 22nd, 2015|eating disorders|0 Comments

The holidays can be especially challenging when you're recovering from an eating disorder.  The mix of food, family, travel and extra stress can be especially triggering.  Several national eating disorder specialists have shared their best tips for recovery during the holidays.  We hope you find it helpful! Erin Heidt, Resident in Counseling: Don’t be afraid [...]

5 11, 2015

Setting healthy boundaries in relationships

By |November 5th, 2015|anxiety, depression, eating disorders, self-care, substance abuse, trauma|0 Comments

Boundaries are the lines that set limits for how we interact with others. They can be physical boundaries – how close we let others get and what kind of physical touch we allow. They can also be emotional boundaries – how others can treat us and talk to us, what we will and will not [...]

22 10, 2015

Is my drinking a problem? Take the quiz

By |October 22nd, 2015|self-care, substance abuse|0 Comments

    Have you been wondering if your drinking is a problem?  The CAGE Substance Abuse Screening Tool is a simple quiz for alcohol use.     CAGE is derived from the four questions of the tool: Cut down, Annoyed, Guilty, and Eye-opener CAGE Source: Ewing 1984

21 10, 2015

Signs your teen may be using drugs or alcohol

By |October 21st, 2015|substance abuse, teen|0 Comments

  Despite all of your efforts, there may come a time when you are worried your teen may be using drugs or alcohol. Maybe you overheard them talking to their friends or saw a suspicious text or Facebook post. Maybe there is something about how your teen is acting that just doesn’t seem quite right [...]

29 09, 2015

Favorite Eating Disorder Books

By |September 29th, 2015|eating disorders|0 Comments

These are two of my all time favorite eating disorder books that offer hope for full recovery. The Rules of “Normal” Eating by Karen Koenig This is an easy to read book focusing on a “non-diet” approach to eating. Koenig outlines four basic principles of “normal,” eating: 1. eat when you’re hungry 2. choose satisfying [...]

8 08, 2015

Top Eating Disorder Blogs

By |August 8th, 2015|eating disorders, teen eating disorder|0 Comments

These are some of my favorite blogs focused on understanding eating disorders and recovery. All feature information on the latest evidence based treatments including Maudsley FBT for teen eating disorders. These eating disorder blogs are easy to read for professionals, parents, and those struggling. Kartini Clinic Eating Disorder Blog A blog by Julie [...]

21 07, 2015

Eating disorder recovery – What should your teen’s goal weight be?

By |July 21st, 2015|teen, teen eating disorder|0 Comments

When it comes to teen eating disorder recovery, weight restoration is critical. As a parent, it is important to understand how target weights should be set and not to settle for “almost,” when it comes to weight restoration. Here , Julie O’Toole discusses the inadequacy of standardized targets such as “ideal body weight,” or [...]

13 07, 2015

Eating disorder recovery – the dangers of “negative energy balance”

By |July 13th, 2015|eating disorders, teen eating disorder|0 Comments

Here , Cynthia Bulik discusses the risks of negative energy balance (“expending more energy than you consume”) for people who are vulnerable to anorexia nervosa. For most people, negative energy balance feels physical bad. They notice irritability, shakiness, etc. People prone to AN experience this very differently – they often experience a sense of [...]

8 07, 2015

3 Ways to Avoid Binge Eating

By |July 8th, 2015|eating disorders, teen eating disorder|0 Comments

1. Eat regularly throughout the day – start with breakfast There is a direct connection between under eating, especially skipping breakfast, and overeating later in the day. “Many people with binge eating disorder have a complete shift in their circadian rythms, the natural rhythm that most species have and that varies within a [...]

12 06, 2015

Meditation for eating disorders and body image

By |June 12th, 2015|eating disorders|0 Comments

If you're struggling with an eating disorder or with your body image, you've probably heard people suggest that you "listen to your body," and you might be feeling really confused about what that actually means.  Maybe you have no idea what your body is telling you or maybe you notice signals but are too scared [...]

13 05, 2015

How to balance self-esteem and body-esteem

By |May 13th, 2015|eating disorders, teen, teen eating disorder|0 Comments

What's the difference between body-esteem and self-esteem and how can you keep them in balance? We all have a certain degree of body-esteem and self-esteem and while the two may overlap, they are actually very different. When body-esteem is overvalued it can have a negative impact on overall self-esteem and self-worth.  The key to [...]

6 04, 2015

Review of Healing Trauma: Guided Imagery for Post-traumatic Stress

By |April 6th, 2015|teen trauma, trauma|0 Comments

Healing Trauma: Guided Imagery for Post-traumatic Stress is one of my favorite guided imagery CD's by Belleruth Naparstek. Guided imagery is a powerful tool for healing from posttraumatic stress, anxiety, depression, insomnia and more. Read more about guided imagery for trauma here. Although this imagery was designed for survivors of trauma, I think almost anyone [...]

1 03, 2015

Rick Hanson on Taking in the Good for Happiness

By |March 1st, 2015|anxiety, trauma|0 Comments

Change your thoughts to feel happier If you're struggling with anxiety, depression, or just feeling down, you might be stuck in a pattern of negative thinking. When you practice negative thinking, such as worrying or beating yourself up, you actually strengthen these thought patterns in your brain. Many people have been practicing pessimistic [...]

24 11, 2014

Neuroplasticity: You can change your brain!

By |November 24th, 2014|anxiety, teen trauma, trauma|0 Comments

Here are two great videos explaining in simple terms how you can change your brain in positive ways through neuroplasticity.  Taking advantage of neuroplasticity can be incredibly powerful for those struggling with depression, anxiety, and trauma/PTSD. You strengthen your brain just like any other muscle, through exercise.  Many people are stuck in a pattern of [...]

19 11, 2014

7 Tips for Surviving Holiday Stress

By |November 19th, 2014|anxiety|0 Comments

The holidays are upon us! While the holidays can be filled with joy and excitement, for many people they also bring serious stress. The mix of family, travel, stress, and, in some cases, alcohol, can make the holidays especially challenging. This is especially true if your family doesn't always get along. You might be setting [...]

18 11, 2014

Holiday tips for eating disorders

By |November 18th, 2014|eating disorders, teen eating disorder|0 Comments

Thanksgiving is coming and you might be having concerns about eating disorder recovery during the holidays. The mix of food, family, travel, stress, and, in some cases, alcohol, can make the holidays especially challenging for people with eating disorders. You might also be setting yourself up for disappointment with unrealistic expectations that the holidays will be "perfect." [...]

29 10, 2014

Emotional eating vs. physical hunger

By |October 29th, 2014|eating disorders, teen eating disorder|0 Comments

How can you tell the difference between physical hunger and emotional eating? If you've ever struggled with emotional eating or binge eating, you may be confused about how to tell the difference between emotional and physical hunger.  Chelsey Roff, of Eat Breathe Thrive, who is in recover from anorexia, explained it so well at a [...]

17 10, 2014

Healing wounds of the past: PTSD recovery

By |October 17th, 2014|teen trauma, trauma|0 Comments

Post traumatic stress recovery is possible with tools that treat the cause. The most effective treatment includes the body in the healing process. Many survivors, and even some clinicians, believe that post traumatic stress is something you have to learn to live with forever. They believe the best you can do is to [...]

9 10, 2014

Take time for your yearly checkup! It’s National Depression Screening Day!

By |October 9th, 2014|depression|0 Comments

  Today is National Depression Screening Day! Most of my clients are currently struggling with some degree of depression or have in the past.  I help people overcome depression in therapy by identifying and changing negative thinking patterns that fuel depression.  I also help people find ways to get active again to improve their mood. [...]

8 10, 2014

Self-Care tips from 25 therapists

By |October 8th, 2014|anxiety, depression, eating disorders, self-care|0 Comments

I was recently featured in this article on self-care tips from 25 therapists in honor of World Mental Health Day on Oct. 10th.  It's so important that we all take good care of ourselves and this article has 50 great ideas. Update - I've recently been reminded of the importance of self-care since my [...]

5 10, 2014

Putting your teen on a diet – one dietitian’s letter to parents

By |October 5th, 2014|eating disorders, teen|0 Comments

  Putting a teen on a diet can lead to unhealthy beliefs about food and their body. Melanie Silverman  is a dietitian who was tired of being approached by parents to put their teen on a diet, so she wrote a letter, I Refuse to Put Your Teen on a Diet , letting parents know [...]

3 10, 2014

How eating disorder recovery improves relationships

By |October 3rd, 2014|eating disorders, teen eating disorder|0 Comments

In my last post, 4 Ways Eating Disorder Recovery Can Change Your Life, I talked about the many positive changes that come with recovery.  This video focuses on the impact of eating disorder recovery on relationships. Eating disorders often put a strain on relationships. You isolate yourself and lose touch with friends When you are [...]

30 09, 2014

4 Ways Eating Disorder Recovery Can Change Your Life

By |September 30th, 2014|eating disorders, teen eating disorder|0 Comments

Eating Disorder treatment and therapy in Virginia Beach By the time most clients come for eating disorder counseling, they've realized the many things they lose out on by having an eating disorder. They tell me they’re relationships are suffering, they can't be there for their children the way they want to, they can't [...]

17 08, 2014

6 Ways to Handle Power Struggles with Your Teen

By |August 17th, 2014|teen, teen eating disorder, teen trauma|0 Comments

I work with teens and families and notice that so many parents struggle with boundaries and power struggles with their teens.  That's why I invited Mark Loewen , a teen specialist and parent coach in Richmond, VA, to share ideas for handling power struggles with teens.   Guest post by Mark Loewen   If [...]

12 08, 2014

Technology in Eating Disorder Therapy

By |August 12th, 2014|eating disorders, teen eating disorder|0 Comments

A key aspect of Cognitive Behavioral Therapy (CBT) for eating disorders is logging behaviors, thoughts, and feelings to look for patterns and begin to make changes.  This information gives a baseline and lays the foundation for treatment.  Traditionally, this has been done on paper logging sheets but I’ve found that many clients have a hard [...]

3 08, 2014

Meditation and yoga for trauma survivors

By |August 3rd, 2014|teen trauma, trauma|0 Comments

As a counselor and yoga instructor, I’m always looking for ways to incorporate yoga in therapy.  I became especially interested in yoga for survivors of trauma after attending Bessel van der Kolk's Annual Trauma Conference where I learned about complex trauma and the connection to the body.  Bessel van der Kolk’s research shows that it [...]

1 08, 2014

Is it stress or anxiety?

By |August 1st, 2014|anxiety|0 Comments

If you're feeling wound up, tense, or worried all the time, you might be wondering if it's stress or anxiety. We all have a certain degree of stress in our lives.  Whether it’s stress or clinical anxiety, we can all benefit from taking more time to relax. It can also be helpful to work with [...]

31 07, 2014

5 Minutes of Calm

By |July 31st, 2014|anxiety|0 Comments

The second in my series of 5 Minutes of Calm is a Safe Place Guided Imagery. Guided imagery is a powerful tool for feeling more relaxed and grounded. It can be especially helpful for those who have been through difficult or traumatic experiences. This technique guides you in visualizing a place where you feel safe and [...]

29 07, 2014

Yoga for Eating Disorders in Virginia Beach

By |July 29th, 2014|eating disorders, self-care, teen, teen eating disorder|0 Comments

A new training on yoga for eating disorders is coming to Virginia Beach.  Yoga can be a powerful addition to eating disorder therapy. I’m so excited about this training coming up at Studio Bamboo Institute of Yoga on Yoga for Eating Disorders!  Chelsea Roff at Eat Breath Thrive is working with researchers at UC San Diego to conduct an [...]

25 07, 2014

Acting out at school – the impact of childhood trauma

By |July 25th, 2014|teen, teen trauma|0 Comments

In most schools, a child who is acting out by kicking the teacher, throwing chairs, or storming out of class would be suspended, expelled or placed in a special education class.  The HEARTS (Healthy Environments and Response to Trauma in Schools) program takes a trauma-sensitive approach to these behaviors and reduced suspensions at one school by [...]

25 07, 2014

5 Minutes of Calm

By |July 25th, 2014|anxiety, self-care|0 Comments

Try this simple technique when you’re feeling stressed and overwhelmed. It only takes 5 minutes! “I’m so stressed out but I don’t have time to relax.” “I’m too busy to meditate.” “I have no idea how to calm down.” Sound familiar?  Sometimes, when we are overwhelmed and stressed we can’t imagine squeezing in an hour [...]

24 07, 2014

Finding eating disorder treatment for your teen

By |July 24th, 2014|eating disorders, teen, teen eating disorder|0 Comments

If you have noticed signs of an eating disorder in your teen, such as changes in eating habits or over concern with body image, you might be wondering where to turn.  With the right help, teens can recover from an eating disorder and parents can be one of their greatest sources of support.  When teens [...]