The ATL Therapist

a word for your Wednesday

know your limits, because when you respect them, you teach others to also. #TheATLTherapist

happy #TransDayOfVisibility! here’s a helpful guide to ways we can support the trans and nonbinary community today and everyday.

the horrific shootings in Atlanta happened down the street from my therapy office. not even a week later, our country was rocked once again by the gut-punch that was the shootings in Boulder. it can feel numbing and overwhelming at the same time to live through a time such as this. anyone can and likely has at one time experienced traumatic stress, especially when these events are compounded by a pandemic - which breeds isolation and fear. My heart goes out to anyone who has ...been impacted by the tragic events of the past two weeks, and especially to my AAPI followers, clients, colleagues, and friends. you are so very important to me. please share this post with anyone you think may need some extra support right now, or save it to reference for yourself. be gentle with yourself and others during this time. focus on what you can control, and speak up for what’s right when you can. change starts within us.

today is a day to celebrate love in all forms. one of the most important love relationships is the one we have with ourselves. wishing you the opportunity to feel love in its various forms today.

when we treat feelings as facts, we then selectively begin to filter truths to look only for facts to back us up. our feelings are transient, not truth. remember that while your feelings are valid and worth acknowledging, you don’t always have to act on them. In fact, you can try flexing your emotional regulation muscle by using these four steps - with examples!: 1. NOTICE the feeling (I can tell something is off for me right now. I need to pause before I make a choice I mig...ht regret.) 2 OBSERVE the feeling (Oh yeah, there it is again, that old familiar anxiety/anger/shame/jealousy, etc.) 3. DESCRIBE the feeling (Right now I’m feeling ___. I can tell because I feel it in my body/head/stomach/shoulders, etc., and I feel like I want to cry/scream/lash out, etc.) 4. ACCEPT the feeling without judgment (I feel this feeling. It’s related to my work/my relationship/my fear of failure, etc. I’m paying attention to this feeling, and I can take it. It won’t destroy me, I just don’t like it. I can put up with it forever if I have to, but I don’t have to. I will tolerate this emotion for a few moments and experience it fully.) ironically, the more we lean into understanding an intent feeling, the smaller it becomes. like this post if this was helpful to you!

No. is a complete sentence and a valid boundary. And that’s the that on that.

did you know you have the ability to completely restructure the way you think? here are 5 questions to ask yourself when you’re experiencing negative self talk. this is a #CBT technique called #CognitiveRestructuring that focuses on identifying and redirecting distortions in thinking. by challenging your unhelpful thoughts over time, you can retrain the way you think about yourself and others!

on #nationalcomingoutday we honor those in the LGBTQIA+ community who have been able to come out as their authentic selves, those who haven’t been given the opportunity, and those who are somewhere in between on the incredibly brave journey. you are valid, seen, and valued in this space. YOU make our world better and brighter!

what are you longing to hear from someone? is it something you can say to yourself? take what you need and leave the rest. sometimes we can be our own source of comfort. #theatltherapist

what are you longing to hear from someone? is it something you can say to yourself? take what you need and leave the rest. sometimes we can be our own source of comfort. #theatltherapist

want to increase emotional resiliency? acknowledge that the endless possibilities for your life can often lie outside of your scope of understanding. this in itself is a hopeful thought - in this framework, our only limit is our perception. trust that what’s meant for you is coming to you, and what’s gone was meant to pass. #TheATLTherapist

if you’re reading this, then trust that this post was meant for you to see: do you have something weighing you down today? are you held back by a damaging story you tell yourself... a negative belief about your worthiness... or heavy feelings such as fear, guilt, or shame? want to know what it would feel like to let go of the things that are holding you back? try this 3 minute breathing exercise from the incredible book How To Breathe by @ashley_neese. ____ stand up tall w...ith your feet hip distance apart. put a slight bend in your knees + let your arms rest at your sides. set an intention (here are some examples: I intend to soften; i intend to follow my breath; i intend to open my heart; i intend to feel what’s calling to be felt). take a few cycles of breath through the nose to settle in. inhale deeply while raising your arms up to the sky. hinge at your hips + release your arms down to the ground, bending your knees as you exhale a giant sigh through your open mouth. repeat 10 times, inhaling + sighing as deeply as possible. rest for a few moments + notice how you feel. close your practice by re-affirming your initial intention, placing your hands on your heart, or through some other direct, uncomplicated thought or verbal affirmation that resonates with you. b r e a t h e. happy monday. #TheATLTherapist See more

the horrific shootings in Atlanta happened down the street from my therapy office. not even a week later, our country was rocked once again by the gut-punch that was the shootings in Boulder. it can feel numbing and overwhelming at the same time to live through a time such as this. anyone can and likely has at one time experienced traumatic stress, especially when these events are compounded by a pandemic - which breeds isolation and fear. My heart goes out to anyone who has ...been impacted by the tragic events of the past two weeks, and especially to my AAPI followers, clients, colleagues, and friends. you are so very important to me. please share this post with anyone you think may need some extra support right now, or save it to reference for yourself. be gentle with yourself and others during this time. focus on what you can control, and speak up for what’s right when you can. change starts within us.

today is a day to celebrate love in all forms. one of the most important love relationships is the one we have with ourselves. wishing you the opportunity to feel love in its various forms today.

when we treat feelings as facts, we then selectively begin to filter truths to look only for facts to back us up. our feelings are transient, not truth. remember that while your feelings are valid and worth acknowledging, you don’t always have to act on them. In fact, you can try flexing your emotional regulation muscle by using these four steps - with examples!: 1. NOTICE the feeling (I can tell something is off for me right now. I need to pause before I make a choice I mig...ht regret.) 2 OBSERVE the feeling (Oh yeah, there it is again, that old familiar anxiety/anger/shame/jealousy, etc.) 3. DESCRIBE the feeling (Right now I’m feeling ___. I can tell because I feel it in my body/head/stomach/shoulders, etc., and I feel like I want to cry/scream/lash out, etc.) 4. ACCEPT the feeling without judgment (I feel this feeling. It’s related to my work/my relationship/my fear of failure, etc. I’m paying attention to this feeling, and I can take it. It won’t destroy me, I just don’t like it. I can put up with it forever if I have to, but I don’t have to. I will tolerate this emotion for a few moments and experience it fully.) ironically, the more we lean into understanding an intent feeling, the smaller it becomes. like this post if this was helpful to you!

No. is a complete sentence and a valid boundary. And that’s the that on that.

did you know you have the ability to completely restructure the way you think? here are 5 questions to ask yourself when you’re experiencing negative self talk. this is a #CBT technique called #CognitiveRestructuring that focuses on identifying and redirecting distortions in thinking. by challenging your unhelpful thoughts over time, you can retrain the way you think about yourself and others!

on #nationalcomingoutday we honor those in the LGBTQIA+ community who have been able to come out as their authentic selves, those who haven’t been given the opportunity, and those who are somewhere in between on the incredibly brave journey. you are valid, seen, and valued in this space. YOU make our world better and brighter!

what are you longing to hear from someone? is it something you can say to yourself? take what you need and leave the rest. sometimes we can be our own source of comfort. #theatltherapist

want to increase emotional resiliency? acknowledge that the endless possibilities for your life can often lie outside of your scope of understanding. this in itself is a hopeful thought - in this framework, our only limit is our perception. trust that what’s meant for you is coming to you, and what’s gone was meant to pass. #TheATLTherapist

if you’re reading this, then trust that this post was meant for you to see: do you have something weighing you down today? are you held back by a damaging story you tell yourself... a negative belief about your worthiness... or heavy feelings such as fear, guilt, or shame? want to know what it would feel like to let go of the things that are holding you back? try this 3 minute breathing exercise from the incredible book How To Breathe by @ashley_neese. ____ stand up tall w...ith your feet hip distance apart. put a slight bend in your knees + let your arms rest at your sides. set an intention (here are some examples: I intend to soften; i intend to follow my breath; i intend to open my heart; i intend to feel what’s calling to be felt). take a few cycles of breath through the nose to settle in. inhale deeply while raising your arms up to the sky. hinge at your hips + release your arms down to the ground, bending your knees as you exhale a giant sigh through your open mouth. repeat 10 times, inhaling + sighing as deeply as possible. rest for a few moments + notice how you feel. close your practice by re-affirming your initial intention, placing your hands on your heart, or through some other direct, uncomplicated thought or verbal affirmation that resonates with you. b r e a t h e. happy monday. #TheATLTherapist See more

wisdom from @yung_pueblo.

repost from @minaa_b

privilege is a podium, and i’m handing over the microphone. | i will be muting my personal posts through 6/7 to assist in amplifying BIPOC voices + content on my ig stories in solidarity with #amplifymelanatedvoices and @blackandembodied. consider joining me, as i’m muted + listening to the voices that matter.

some people thrive under this stress. others don’t. both are okay. if you find your attention is all over the place these days, that’s simply you being empathetic and responding to what’s happening. and if you find yourself thriving right now, that’s awesome too! productivity is personal. #theATLtherapist

the best way to navigate an uncertain time is to give energy to what you can control. here’s my take on what’s in my control right now - #Covid-19 edition! got any others that I missed? leave them below! #TheATLTherapist

the whole world over is experiencing what you are right now. the WHOLE DANG WORLD is working together toward a common goal: the health and safety of humanity. by staying home, you are helping. you, YES YOU!, are making a difference. thanks for doing your part, even when it’s hard. you are incredible.

did you know that you can still be a client of mine, even if you don’t live in Midtown? as long as you live in the state of Georgia, i am qualified to practice therapy virtually with you! if you or someone you know is struggling with anxiety, depression, relationship problems, parenting, or other mental health issues during this time, shoot me an email at [email protected] and we can talk through options that would be the best fit for you! i hear you, i see you, i am here for you.

it’s okay to take things one day at a time right now. it’s okay to feel exactly what you’re feeling. it’s okay. the sun will rise ...and we will all try again. photo credit: @kinsley.river