How to Talk to a Loved One About Their Mental Health
It’s natural to want to help when you see your child, partner, or friend struggling. Use these five tips to move from "worrying" to "supporting" through a productive, warm conversation.
A Guide for Families and Friends
At Adapt Psychological Services, we often hear from parents, partners, and friends who reach out to us deeply concerned about someone they love. You might see a child struggling to launch their adult life, a partner losing their spark, or a roommate withdrawing, and want to help them start therapy because you know how life-changing it can be.
We want to help you navigate these delicate conversations so that your loved one feels empowered to seek the care they need. By approaching this with intention, you aren’t just "fixing" a problem; you are building a bridge of trust and ensuring you’ve done everything in your power to support them.
1. Timing is Everything: Be Strategic
A conversation this important shouldn’t happen in the "in-between" moments. To give your loved one the best chance of hearing you, consider the environment and the clock.
Protect the Time: Ensure you have at least 30 minutes of uninterrupted time. Even if the talk only lasts five, knowing you aren't rushing to a meeting or an appointment creates a sense of peace.
Privacy and Comfort: Choose a space where they feel secure—at home over a cup of coffee or during a walk. Avoid public settings or discussing in front of others, where they might feel embarrassed or cornered.
Catch Them at Their Best: We all have a "rhythm." If your loved one is a night owl, don’t start this conversation at 8:00 AM. Choose a time of day when they are typically most calm, focused and least distracted.
Ask for Permission: Start with a simple check-in: "Hey, do you have a few minutes to chat about something important to me?" This gives them a sense of agency from the very first second.
2. Lead with Vulnerability
Stigma is often the biggest barrier to therapy. If you have your own experience with mental health support, now is the time to share it. When you lead with your own vulnerability, you level the playing field.
Try saying something like: "You know, there was a time in my life when I was struggling with [grief/anxiety/stress]. I felt stuck, and it wasn't until I finally reached out for help that things started to feel doable again. I found a way forward, and I want that same sense of relief and hope for you."
3. Use the "Observation-Feeling-Suggestion" Framework
When we are worried, we sometimes lead with labels or judgments (e.g., "You're being really lazy lately"), which causes the other person to shut down. Instead, try this objective framework:
Step 1: State an Objective Observation. Use non-judgmental language. "I’ve noticed recently that you’re saying no to social events more than usual, and you’ve mentioned feeling tired a lot."
Step 2: Express Your Feeling. Focus on your internal state, not their "faults." "I’m feeling curious about what’s going on for you, and honestly, a little concerned because it seems like you aren't feeling like yourself."
Step 3: State Your Suggestion. Keep it gentle. "I think you might find talking to someone—a neutral third party—really helpful right now."
Step 4: Highlight the Benefits: Answer the “Why?” Even if someone knows they are struggling, they may not see how therapy helps more than a self-help book or a podcast. This is your chance to highlight the "ROI" (Return on Investment) for their well-being:
Expertise Saves Time: "There are people who specialize in exactly what you're going through. Instead of wasting time hoping things will get better on their own or trying generic advice from books, you can get a concrete action plan to start feeling better right away."
Practical Strategies: "You might learn specific strategies for those hard conversations at work or in your relationships that have been weighing on you."
A Protected Space: "It’s a space where you don't have to take care of everyone else. For one hour a week, the focus is entirely on your well-being."
Step 5: Check-In. End with an open-ended question: "What are your thoughts on that?"
4. Align with Their Goals, Not Yours
You might want them to go to therapy so they get a job or stop arguing. However, therapy is most successful when the client is working toward their own goals.
Ask them: "What are your hopes for how you’d like to feel three months from now?" If they say they just want to stop feeling so exhausted or want to be free from spiraling anxious thoughts, link therapy to that specific goal. When the "why" belongs to them, they are much more likely to follow through.
5. Reduce the Barriers
Sometimes, the "mental load" of finding a therapist is what stops someone from starting. You can help by doing the legwork while leaving the final choice to them.
You might say: "I’ve done a little research and found a practice called Adapt Psychological Services that has a few openings. I’d love for you to look at their website. Would you like to pick a therapist you feel a connection with, or would you prefer I help you narrow it down?"
A Final Note
It is hard to watch someone you love struggle. By opening this door with warmth and encouraging some professional help, you could be offering them a lifeline. While you cannot make the final decision for an adult child or partner, you can help them take the first steps that lead them towards healing.
Book a free consultation call today!
What to Expect From Psychological Testing: A Comprehensive Guide
Discover what psychological testing involves, how it aids in clarity and treatment, and what to expect during the process to enhance your mental health journey.
What to Expect From Psychological Testing: A Comprehensive Guide
Have you ever wondered what goes on during psychological testing? Many people shy away from it, fearing the unknown and the possible outcomes. The truth is that psychological testing is a valuable tool that can provide clarity and direction in your mental health journey. In this guide, we’ll discuss what you can expect during this process and how it can help you gain insights into your mental health. Understanding this process will empower you to take charge of your mental well-being and make informed decisions moving forward.
Understanding Psychological Testing
Psychological testing is a crucial component of mental health evaluation that provides a clearer picture of an individual's cognitive, emotional, and behavioral functioning. Often, it incorporates various assessment tools designed to measure different aspects of a person’s mental state. These assessments are meticulously chosen based on the individual's presenting concerns, which means they are tailored to fit the unique circumstances of each person. Common tools used include standardized tests, questionnaires, interviews, and performance-based tasks.
The Purpose of Psychological Testing
At its core, psychological testing aims to understand specific psychological issues better, evaluate a person's mental health status, and develop a treatment plan. It is not simply about determining if someone has a mental health condition but about uncovering the nuances of their psychological landscape. This depth of understanding can lead to a more precise diagnosis and a well-rounded treatment path.
What to Expect on Testing Day
1. Preparation Before Your Appointment
Before your appointment, it can be helpful to prepare mentally. You may be asked to provide background information, which could include your personal history, medical records, and details about current symptoms. This helps the psychologist have a comprehensive view of your situation before testing begins. Consider writing down any questions you might have about your mental health and any specific concerns you want to discuss during the process.
2. Administration Phase
When you arrive for your administration appointment, expect the session to last about 2-3 hours. This timeframe is allotted for you to engage in various assessment tasks. You might find yourself answering questions, looking at pictures, or taking computerized tests. The psychologist will guide you through each section, explaining what is expected.
Some common tasks include:
Standardized Tests: These may assess cognitive abilities, emotional functioning, and personality traits.
Interviews: You may participate in a structured interview where the psychologist asks questions to gather deeper insight into your thoughts, feelings, and behaviors.
Performance-Based or Behavioral Tasks: These can include problem-solving tasks or simulations designed to evaluate your responses in certain scenarios.
3. What Happens Next?
Once completed, the psychologist will analyze your responses, scoring and interpreting them to derive meaningful insights. They will follow established protocols to ensure reliable and valid results. This phase is crucial as it lays the foundation for understanding your psychological profile. The psychologist will then write a comprehensive report that details your performance across different domains. This report serves multiple purposes:
It provides clarity on your psychological state (diagnosis).
It offers insights into your strengths and areas for growth.
It includes concrete recommendations for treatment and self-management.
It can also be a resource you use to help you advocate for appropriate accommodations at school or the workplace, or for medication management decisions.
The Feedback Session
To discuss the results, you will schedule a follow-up appointment known as the feedback session. During this meeting, the psychologist will share the findings from your tests, helping you understand what the results mean in practical terms. This session is your opportunity to ask questions and seek clarification on any aspect of the assessment. You will receive tailored recommendations based on your results that can inform your work in therapy, which medications you may wish to explore, as well as strategies you can do on your own to help you reach your goals more effectively.
Why Psychological Testing Matters
Undergoing psychological testing is not merely an academic exercise; it has profound implications for personal growth and mental health management. Here are several reasons why psychological testing is essential:
Clarity: A diagnosis provides clarity about the issues at hand, equipping you with the knowledge needed to take action. After all, knowing what you're dealing with is paramount to identifying the best path forward.
Personalized Treatment Plans: The insights gained from testing create a precise roadmap for treatment. This means you won’t be offered one-size-fits-all solutions; instead, you will receive strategies tailored to your specific challenges and strengths.
Self-Management Strategies: The recommendations given can improve your self-management skills, making you an active participant in your mental wellness journey. Many people find empowerment in understanding how to manage their symptoms effectively.
Fostering Open Dialogue: Engaging with the testing process can encourage open dialogue with your mental health provider. When both parties understand the specific issues at hand, working collaboratively on solutions becomes much easier.
Common Misconceptions About Psychological Testing
As with any medical or psychological service, misconceptions can cloud understanding and deter individuals from seeking help. Here are some of the prevalent misconceptions regarding psychological testing:
It’s Just a Test: Some may view psychological testing as trivial or insufficiently fulfilling their needs. However, understanding its depth is crucial; it is about creating insights about your mental health that can inform your plan for moving forward and building the life you want to live.
Tests Define You: Many worry that testing results will be seen as definitive labels that box them in. Conversely, these tests provide context for understanding yourself and are not meant to limit you but guide you.
They Are Only for Mental Illness: Psychological tests are not solely for diagnosing mental illness; they can also assess cognitive functioning and personality traits, which can aid further personal development.
Moving Forward After Testing
By following the psychological testing process and receiving your results, you now have essential tools to master your mental health journey. Precise insights can lead to better self-management strategies and inform your future steps. The recommendations provided during your feedback session can also be instrumental in modifying your approach to wellness.
What Changes Can You Make at Home?
Once you have clarity about what’s going on, consider implementing small changes into your daily routine:
Practice Self-Care: Building a self-care routine can mitigate symptoms and improve overall well-being. Regular physical activity, mindfulness, social connections, and hobbies can enhance your emotional health.
Educate Yourself: Learning about your specific mental health issue can empower you. Knowledge is an excellent ally in understanding your triggers and managing your symptoms.
Communicate: Discuss your findings and treatment recommendations with family, trusted friends, and your other health providers. Engaging your support network can foster a sense of community and understanding.
Keep a Journal: Documenting your thoughts and feelings can help you process your experiences, track progress, and highlight patterns that might otherwise go unnoticed.
Remember that psychological testing is just one piece of your mental health journey. Whether it's therapy, self-care, or medication, find what works for you, and don’t hesitate to reach out to a mental health professional for guidance.
In Conclusion
The psychological testing process sheds light on your mental health landscape. By embracing this journey, you gain clarity, direction, and the tools needed to navigate your mental wellness effectively. With a solid understanding of what to expect—ranging from the initial appointment and testing to receiving a tailored treatment plan—you are now better equipped to take charge of your mental health.
Ready to take the next step? Book a free consultation call with our team today and start your journey towards clarity and healing!
Remember, knowledge is power, and seeking support is a courageous step toward a more fulfilled and balanced life.
How Can Testing for ADHD Help Me?
Have you ever felt like you're constantly swimming against the current, struggling to focus while the world seems to move with an ease you can't quite grasp?
Maybe you've wondered if the daily battles with distraction, organization, or follow-through are more than just personality quirks.
If this sounds familiar, exploring ADHD testing might be a significant step toward understanding yourself with more clarity and compassion.
It can feel daunting to consider a formal assessment. For many, it’s a step taken when a psychiatrist or other prescriber requires an official diagnosis to move forward with medication management. This is a practical and important reason for testing, as it ensures you’re getting the right, evidence-based care for what's truly going on. But the benefits of a comprehensive evaluation extend far beyond a prescription!
One of the most powerful benefits we see in our practice is the profound shift in self-perception that testing can bring. For years, you might have told yourself a story filled with self-criticism: "I'm lazy," "I just need to try harder," or "I’m such a failure." An accurate diagnosis can help dismantle that narrative. It provides a framework for understanding that you haven't been failing due to a lack of character; you've been navigating the world with a brain that operates in its own unique way. This realization can be the first step toward profound self-compassion and acceptance, allowing you to let go of misplaced blame and start working with your brain, not against it.
Furthermore, not all attention difficulties are the same. A thorough ADHD assessment does more than just give you a label; it provides a detailed map of your unique cognitive profile. We explore the many different facets of attention and executive functioning—from your ability to sustain focus on a single task to your capacity for planning and organization. The process gives you a breakdown of your individual relative strengths and challenges.
Imagine discovering that while your sustained attention is a significant challenge, your ability to creatively problem-solve is a genuine strength. With this nuanced understanding, we can then identify specific, personalized strategies that leverage your strengths to support the areas where you struggle. Instead of generic advice, you’ll receive examples of strategies tailored to your unique brain. This empowers you to build a toolkit of effective supports that make a real, tangible difference in your daily life.
Embarking on the path of ADHD testing is a proactive step toward not just answers, but solutions. It's about trading confusion for clarity, self-criticism for self-compassion, and frustration for effective, personalized strategies. It’s an investment in better understanding yourself.
ADHD is not one-size-fits-all, so let us help you understand your unique brain so you can better navigate this world and the challenges it brings!
Book your free consultation call today!
What to Expect in Your First Therapy Session
What to expect in your first therapy session: a beginner’s guide
Starting therapy is incredibly brave. It's also completely normal to feel a bit nervous before your first appointment – we’re here to make the process as clear and comfortable as possible.
Your First Visit: A Warm Welcome
When you arrive at our practice in Rochester, NY, step into our calming waiting room. Enjoy a complimentary cup of hot tea amidst relaxing music and thriving green plants – designed to help you feel at ease.
Your therapist will greet you personally and show you to their office. The first session involves introductions, reviewing paperwork, and answering any questions you have. We'll then focus on discussing what brings you to therapy and what you hope to achieve. It’s perfectly okay if you’re unsure; your therapist will guide this conversation and offer relevant recommendations.
Towards the end, we'll check in about your experience and help schedule your next appointment.
Building Our Roadmap: The Assessment Phase
We consider the first 2-3 appointments our "getting-to-know-you" or assessment phase. This time is crucial for truly understanding your unique experiences and goals.
Think of it like planning a road trip: you wouldn't just drive off without a map or directions! We take the time to understand your unique landscape so we can choose the most direct and effective route for your healing journey. This thorough assessment ensures we recommend the best evidence-based treatment for your specific needs, not wasting time on less effective approaches. It's like a physician ensuring you get the right treatment – a tonsillectomy won't help an appendix! This focused strategy helps you make progress, faster.
After this assessment, we’ll discuss and agree upon clear goals for our work and decide together which approaches will help you achieve them.
Your Voice Matters: A Collaborative Journey
Your input is crucial. Please ask questions about our methods, or share about the type of approaches you prefer! If a suggested strategy doesn't resonate, let us know – we have many options, and your comfort and participation are key to your success. Therapy is a collaborative journey, and your honesty helps us get the best results in the quickest amount of time.
Ready to take the first step towards healing and growth? We’re here to offer expert guidance as you heal from your past and create the life you want, today.
Book your free consultation call today!
From Winter Gloom to Springtime Grooves: Tips for Managing Seasonal Depression
This time of year in upstate NY, many of us are ready for sunny skies and warmer weather. The grey skies and cold temperatures can have a negative impact on our mood. Keep reading to discover some strategies for coping with this time!
By Dr. Javier Marthillo
Why Does Late Winter Feel So Challenging?
Even if winter is ending, you might still feel its lingering effects—like fatigue or a dip in motivation. Research suggests that shorter days and fluctuating weather can affect your mood and sleep cycle (Alvarado et al., 2023). The good news is that there are practical ways to shift into springtime with greater ease and energy. Think of it as an opportunity to reset your mindset and habits so you can fully embrace the brighter days ahead (Leibowitz &; Vittersø, 2020).
How Does Outdoor Time Lift Your Spirits?
As spring begins, you will likely notice more sunshine and slightly warmer temperatures. Making the most of these changes can naturally boost your mood. Studies on seasonal affective patterns show that spending time outdoors helps regulate your body’s internal clock, leading to better sleep and improved emotional balance (Drew, Hanson, and Huo, 2021). Whether you are walking in a park or simply sitting by a window, daylight
exposure can provide a much-needed boost.
Why Is Social Connection Still Important?
Even if winter’s gloom is nearly over, it is easy to remain in “hibernation mode”. Yet, social interaction is a key protective factor for mental health (Santini et al., 2015). Connecting with friends or family—even for a quick phone call—can decrease feelings of isolation. Plus, shared activities like a morning coffee meetup or a brisk outdoor stroll can reinforce positivity as you transition from winter to spring.
Can Mindfulness and Positive Thinking Help?
Absolutely. Mindfulness practices—such as focusing on your breath or doing a short guided meditation—can create a calm mental space (Gu et al., 2015). Similarly, positive reframing can help you shift from cold weather complaints to appreciating the small pleasures of spring, blooming flowers, milder temperatures, or simply the brightness of a sunny day (Buhle et al., 2013). Research on seasonal affective disorder shows that seasonal transitions can affect mood and well-being, highlighting the value of these mental strategies during such times (Melrose, 2015). These mental shifts act like a spotlight, guiding your attention toward the uplifting aspects of the new season.
Simple Ways to Get Ready for Spring
You do not need a major lifestyle overhaul to benefit from the seasonal shift. Here are a few small steps:
Revisit Your Routine: With daylight ending, aim for more consistent bedtimes and wake times (Kunugi, 2023). This helps stabilize your body’s circadian rhythm, making it easier to wake up feeling refreshed.
Schedule Moments of Wonder: Take a moment to appreciate nature’s emerging signs of spring: a budding tree, a new flower, or the warmer breeze. Engaging in these experiences can foster feelings of clarity and reduce stress (Takiguchi et al., 2022).
Plan Shared Experiences: Whether it is a weekend picnic or a virtual chat, incorporating social activities boosts motivation and mood (Santini et al., 2015).
Keep Moving: Short physical activities, like stretches, light yoga, or brisk walks, support mental health and ward off residual sluggishness from winter (Alvarado et al., 2023).
Embracing the New Season
Transitioning from winter to spring is a chance to reset both physically and mentally. By soaking up natural light, connecting with others, practicing mindfulness, and taking small steps to move more each day, you are setting yourself up for an energized start to spring. It is a gentle reminder that even small changes, like a daily walk or a phone call with a loved one, can have a big impact on your overall wellbeing.
We hope you find the tips in this article helpful. If you’d like individualized support with managing the impact of seasonal changes or your overall mental health, reach out to us today via the “Get Started” button at the top of this page, or our “Contact Us” page!
Overcoming Anxiety and the Cycle of Avoidance
By Dr. David Keiling. A simple metaphor to remember to help you break the cycle of avoidance and regain control of your life!
The Dreaded Task
We can all likely remember a time when we didn't want to do the dishes! Let me set the stage: dinner has just finished, there’s a few dishes in the sink, and your new favorite TV show is about to start. You take a look at the dishes, feel some reluctance, maybe some anxiety or dread, and decide to leave them for the next day. Immediately following this decision, you sit down on the couch and feel the emotional discomfort fade away. Fast forward to a few nights later and you’ve repeated this process several times. You now have a sink full of dirty dishes and the task feels more daunting. Now, you may not just feel reluctant, but overwhelmed with anxiety and stress.
There are two choices at this point - avoid or go towards. Many of us (myself included) have chosen to further avoid and feel the momentary relief that avoidance provides. However, this choice creates further difficulty as the dishes continue to pile up, making the task that much harder when we are eventually forced to confront it. Facing the dishes will certainly be difficult, but if we are able to work through the discomfort and anxiety, we can accomplish the task and be left with a clean sink and feeling of accomplishment.
Understanding the Avoidance Cycle
This example is not just literal advice on keeping up with our dishes at home, but a metaphor for understanding the cycle of avoidance and how it exacerbates anxiety in the long run. The avoidance cycle refers to when we are presented with a situation that we perceive as anxiety-provoking, non-preferred, or threatening, and we experience an unpleasant emotion (e.g., anxiety or discomfort). In an effort to relieve our uncomfortable emotion, we avoid the feared stimulus. This provides momentary relief, which is very reinforcing (it makes our brains want to keep avoiding again and again). The downside is that avoiding the thing that makes us anxious actually intensifies the anxiety over the long run. It unintentionally reinforces the idea that the situation is dangerous, and since we've avoided the situation, our brains never get to learn that we can cope with it!
Wondering how to break the cycle of avoidance? I suggest 2 main tasks. As discussed above, it’s important to move towards and face the feared situation, as well as build distress tolerance skills to make facing the situation more doable.
Move toward: Moving towards the feared situation is easier said than done, but in most contexts it’s worth it. If it’s extremely difficult, we can do this with the support of professionals and loved ones. To continue with the dishes example, we may recruit a spouse or roommate to come engage in conversation while we wash them. They are not the ones doing the dishes, but they are supporting us in approaching the feared/dreaded stimulus. It is also important to plan a positive experience following completion of the task - go watch that TV show once you finish the dishes, for instance!
Build distress tolerance /coping skills: One of the largest barriers we experience in approaching the feared situation is that the discomfort and anxiety can feel too overwhelming. To combat this we need to use distress tolerance skills. Distress tolerance is all about “getting through” a tough situation. In our continued example this may be playing music while washing the dishes, using a dishwasher, or putting on the TV show while you wash the dishes. The task may still be difficult, but these supports can make it a bit more tolerable. When it comes to anxiety overall, a few helpful strategies include:
Paced breathing: slow controlled breaths to slow the heart rate which in turn reduces anxiety
Mindfulness Grounding: Using our five senses to ground ourselves in the current moment.
Temperature: Grab an ice pack, get some fresh air, or splash cold water on your face. Reducing body temperature can also reduce overwhelming emotions
Progressive muscle Relaxation: Tensing and relaxing muscles beginning at the top of the body and slowly moving downward.
Listening to music: Listening to music is an amazing coping skill, especially listening to happy/positive music to change or enhance our mood.
Talking to a friend or love done: Positive relationships can, of course, make difficult situations easier
Intentional self-talk: pay attention to how you’re thinking about the anxiety-provoking situation. Are you telling yourself you can’t do it? Using all-or-nothing terms, or catastrophizing by envisioning the worst possible outcome? Imagine coaching yourself like a skilled professional coach would talk to their athlete. Messages like “This may be uncomfortable, AND I can do it” or “I’m feeling nervous right now, but I know in the long run this will help me overcome my anxiety” will help you be more successful in approaching the feared situation.
We hope you find the tips in this article helpful. If you’d like individualized support with overcoming the anxiety-avoidance cycle or your overall mental health, reach out to us today via the “Get Started” button at the top of this page, or our “Contact Us” page!
Interoception: What is it, and how can it reduce suffering?
Learn how interoception can help you better manage stress and emotional and physical pain!
By Dr. Javier Marthillo
What is Interoception and Why Might You Care?
Interoception is your body's ability to sense and interpret what’s happening inside it—such as feeling hungry, thirsty, or noticing your heartbeat. This internal awareness helps maintain balance in your body (1). Beyond physical needs, interoception also plays a key role in connecting your mind to your body, shaping how you understand and respond to emotions, physical states, and even pain.
How Does Interoception Affect Your Emotions?
Have you ever noticed that when you’re scared, your heart races and your breath quickens? These physical sensations—known as interoceptive signals—are critical for recognizing and labeling your emotions. Interestingly, the same sensations occur during intense physical activity, like sprinting, yet you interpret them differently, as exertion rather than fear. This demonstrates how your brain combines interoceptive signals with contextual information to create meaning (2). In essence, interoception shapes not just what you feel, but how you understand and respond to the world around you.
Can Interoception Help You Manage Stress?
Interoception can also help reduce suffering by enabling you to better understand and manage bodily sensations. For instance, you might interpret a racing heart or shallow breath as a sign of danger, which can heighten feelings of anxiety. However, by improving interoceptive awareness, you can learn to recognize these sensations as normal responses to stress or activity rather than threats. This shift in perception can help you stay calm and respond to stress more effectively (3).
How Mindfulness Uses Interoception to Ease Pain
Mindfulness practices leverage interoception to ease both emotional and physical discomfort. By encouraging a focus on bodily sensations without judgment, mindfulness helps you observe pain or stress rather than immediately reacting to it. Over time, this approach fosters a compassionate relationship with discomfort, reducing overwhelm and turning challenging experiences into opportunities for growth (4; 5).
How Interoception Can Help in a Stressful Situation
Imagine you’ve worked hard on an important presentation, and just as you’re about to begin, the projector stops working. You might notice your chest tightening, your heart racing, or your breath becoming shallow. Along with these sensations, you might feel an urge to yell at someone or start telling yourself you’ve failed.
With regular interoception practice, you might notice these physical sensations and recognize them as signs of frustration and disappointment—normal reactions to the situation. Instead of reacting impulsively, you could take a deep breath, acknowledge the feelings, and allow them to pass. This approach reflects findings in neuroscience, which show that naming emotions reduces amygdala activation and supports better emotional regulation (6). From this grounded place, you might refocus and respond with a calm, problem-solving mindset, like troubleshooting the projector or continuing the presentation without visuals.
This is one of the many ways developing interoceptive awareness can reduce suffering. By helping you notice and understand your body’s signals, interoception empowers you to respond thoughtfully rather than react impulsively, even in moments of stress.
2 Strategies to Help you Develop Interoception:
Try a Body Scan
Set aside five minutes a day to quietly focus on your body, starting with your toes and slowly working upward. Notice any sensations—like warmth, tightness, or tingling—without judging them. This practice, often used in mindfulness-based stress reduction (MBSR), enhances awareness of internal signals and strengthens the connection between mind and body (4).
Pause for Interoceptive Check-Ins
During your day, take short moments to check in with your body. For example, before a meal or while waiting in line, ask yourself: What physical sensations am I feeling right now? Research suggests that regularly identifying and naming these sensations can enhance emotional regulation by lowering reactivity and fostering present-moment awareness (3; 7).
Want more help? Reach out today!
We hope you find the tips in this article helpful. If you’d like individualized support with interoception or your overall mental health, reach out to us today via the “Get Started” button at the top of this page, or our “Contact Us” page!
References
Craig, A. D. (2015). How do you feel? An interoceptive moment with your neurobiological self. Princeton University Press.
Barrett, L. F. (2017). How emotions are made: The secret life of the brain. Houghton Mifflin Harcourt.
Farb, N. A. S., Segal, Z. V., & Anderson, A. K. (2015). Mindfulness meditation training alters cortical representations of interoceptive attention. Social Cognitive and Affective Neuroscience, 8(1), 15–26. https://doi.org/10.1093/scan/nss066
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016
Garland, E. L., Gaylord, S. A., & Fredrickson, B. L. (2015). Positive reappraisal mediates the stress-reductive effects of mindfulness: An upward spiral process. Mindfulness, 2(1), 59–67. https://doi.org/10.1007/s12671-015-0394-8
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
Linehan, M. M. (2015). DBT® skills training manual (2nd ed.). Guilford Press.
What is PTSD?
An overview of trauma and PTSD
What is PTSD?
Post-Traumatic Stress Disorder (PTSD) is a serious condition that negatively affects people’s lives in important ways. After a traumatic event, most people experience some of the symptoms of PTSD in the immediate aftermath. For many people, these symptoms resolve over the next few weeks. A person is considered to have PTSD when these symptoms have continued to affect them strongly for quite some time after certain traumatic experiences.
What is Trauma?
Trauma is not only what happened to you… It’s also your thoughts, feelings, and physiological reactions to what occurred. What is traumatic for one person may not be considered traumatic for another, and that’s important to recognize because everyone has their own unique perceptions, expectations, genetic predispositions, and historical background.
Traumatic experiences are perceived as life-threatening or harmful either physically or emotionally, and can include major single-incident events, such as a motor vehicle accident, a natural disaster, physical or sexual assault, or war. Traumatic experiences can also include ongoing, hurtful interpersonal experiences such as verbal abuse, growing up in a chaotic environment, persistent invalidation of your emotions, childhood physical or emotional neglect, racism, sexism, ableism, and other forms of discrimination.
Trauma doesn’t have to be “big enough” to be valid, or to benefit from treatment. If your experience was shocking, harmful, overwhelming and extremely upsetting to you, then it was likely traumatic for you.
What are the signs and symptoms of PTSD?
There are several different groups of symptoms of PTSD, which we have described below in greater detail.
Intrusion Experiences
Upsetting memories that come back again and again, when you don’t want them to, and it feels like you can’t control or prevent them
Nightmares (Either directly about the trauma or involving feelings that were evoked by the trauma)
Flashbacks (Suddenly feeling or acting as if the trauma is happening again)
Feeling extreme distress or having strong physiological reactions (ex: Increased heart rate, blood pressure, sweating) when reminded* of the trauma
*Reminders can include external events (seeing someone who looks like the perpetrator) or internal events (having a memory of the traumatic event)
Negative Changes in Mood and Thinking
Difficulty remembering important aspects of what happened
Negative beliefs about oneself or others (ex: “I’ll never feel safe again,” or, “All people are bad/untrustworthy.”)
Beliefs about the cause of the event that lead to inaccurate degrees of self-blame (ex: “It was my fault; I should have stopped it.”)
Consistently negative emotional state (angry/irritable, fearful/anxious, feeling ashamed)
Less interest or engagement with important aspects of life, or previously enjoyed activities.
Feeling distant or detached from others.
Difficulty regularly experiencing positive emotions (love, joy)
Changes in Reactivity
Difficulty concentrating
Difficulty sleeping (e.g. Falling or staying asleep)
Irritable mood or angry outbursts (often out of proportion to the prompting event)
Hypervigilance (extra alert, searching for potential threats)
Exaggerated startle response
Avoidance Experiences
-Regularly avoiding internal reminders of what happened (memories, thoughts, feelings)
-Often avoiding external reminders of the trauma (certain activities, places, objects)
Trauma and PTSD have wide-ranging effects, but it's important to have hope and know that there are specialized therapy approaches that have been shown to be really beneficial. If you’d like individualized support in overcoming trauma, we’d be honored to help you. Please reach out via our “Contact” page and we’ll be in touch as soon as we’re able.
Supporting the Well-Being of Biracial Individuals
A summary of Dr. Arianna Slotnick’s dissertation findings
By Dr. Arianna Slotnick
Multiracial individuals are increasingly prevalent in the United States, yet our grasp of their experiences remains incomplete. Past studies have hinted at the pivotal role of belongingness for the mental well-being of multiracial individuals, underscoring how feelings of inclusion or exclusion can profoundly impact their psychological health.
In her dissertation, Dr. Arianna Slotnick set out to deepen our understanding of the emotional journey of Black/White biracial college students. Building upon existing literature, Dr. Slotnick's study aimed to explore the intricate interplay between belongingness, biracial identification, and emotional well-being.
By interviewing 19 Black/White biracial college students, Dr. Slotnick's research sought to illuminate the nuanced dynamics at play. Her findings emphasized the importance of fostering environments where biracial students feel affirmed and valued in their identity exploration.
Of particular importance was the role of multiracial pride—a sense of celebration and affirmation of one's mixed heritage. Dr. Slotnick's study underscored how embracing and celebrating their diverse background could bolster the emotional resilience of biracial individuals, providing them with a sense of empowerment and validation amidst societal complexities.
Moreover, Dr. Slotnick's research shed light on a critical gap in the field of psychology: the absence of comprehensive guidelines for supporting multiracial individuals. Addressing this gap is essential for equipping mental health professionals with the tools and knowledge needed to provide culturally sensitive care that recognizes and honors the unique challenges and strengths of biracial individuals.
Building upon Dr. Slotnick's findings, there is a pressing call to action for mental health organizations and professionals. The American Psychological Association (APA) and similar bodies must take proactive steps to develop comprehensive guidelines and training programs focused on supporting multiracial individuals. By prioritizing the inclusion of multiracial perspectives within their frameworks, these organizations can ensure that mental health professionals are equipped to provide effective and culturally competent care for all individuals, regardless of their racial background.
Furthermore, university counseling centers and mental health practitioners must recognize the importance of creating inclusive environments for biracial college students. This includes offering culturally sensitive therapy and support groups that address the unique needs and experiences of multiracial individuals. By actively engaging with student-led organizations and affinity spaces, counseling centers can foster meaningful connections and provide tailored support for biracial students on campus.
For multiracial individuals and their families, research has shown that positive messaging given to biracial children about their racial background and heritage may significantly influence and bolster their sense of social-emotional wellbeing throughout their lifespan. As multiracial individuals grow and become independent from their families of origin, it becomes important for them to intentionally seek out friendships with people who validate their identity, and those who may also share a multiracial identity, though the experience of being multiracial is not homogenous and will differ from person to person. Just like all people, multiracial people are on a constant journey of racial identification where they attempt to make sense of both how they perceive themselves and how others perceive them, and it is important that they feel encouraged to explore and resolve this. Multiracial individuals may find solace in books or podcasts such as “On Being Biracial” [https://www.onbeingbiracial.com/podcast] as they move through life.
In summary, Dr. Slotnick's study represents a significant stride in advancing our understanding of multiracial identity and the emotional well-being of biracial college students. By embracing diversity, celebrating multiracial pride, and advocating for inclusive mental health care, we can create a more equitable and supportive environment for all individuals to thrive.