https://www.optimalmhealth.com/blog daily 0.75 2025-12-02 https://www.optimalmhealth.com/blog/burnout monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/e2529747-84f8-4ea0-9a57-21a9214d3b0f/Woman+with+burnout+embracing+a+child Blog - I’m looking for a book about… Stress and Burnout - I’m super stressed, burnt out, over-worked/under-paid… Over the last few years, burnout has become a much more prevalent challenge I’ve seen popping up among my clients. While burnout is most commonly associated with work/career-related concerns, it can also stem from other areas, such as parenting and caregiving. Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, Phd and Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, Phd and Amelia Nagoski, DMA Strengths: This book does a great job of describing the science behind modern vs evolutionary stress and provides some tangible strategies to help manage stress and burnout. Considerations: It’s written with women & AFAB folks in mind, I think there’s still a lot of great stuff here for anyone. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/b4f675ca-2a1d-4d26-8aa2-141f986c44d4/Woman+with+struggling+with+self+compassion+reading Blog - I’m looking for a book about… Stress and Burnout - Part of me really struggles with the fact that I’m struggling in the first place. Maybe I could or should be doing more, or better? You might be asking yourself what self-compassion has to do with stress and burnout, which would be a good question. High self-compassion is a protective factor in coping with stress, meaning that if you are strong in it, it can act as a buffer to help you manage stress and burnout. If, on the other hand, you struggle with self-criticism and self-judgement, I think it can be much harder to manage these challenges. Fierce Self-Compassion: How to Harness Kindness to Speak Up, Claim Your Power, and Thrive Strengths: This book does a great job explaining where folks can get stuck with self-compassion, and gives tangible exercises to help you try a different approach. Considerations: This is another one written with women and AFAB folks in mind, but again, I still think it could be applicable to any reader. https://www.optimalmhealth.com/blog/attachmentandboundaries monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1e86495a-e4ad-4db2-8555-c22d332aabb0/pexels-karolina-grabowska-7990558-min.jpg Blog - I’m looking for a book about… Attachment Styles and/or Healthy Boundaries - I want to know more about attachment styles… Put simply, attachment theory helps us look at how our interactions with caregivers growing up affect our lives moving forward. The New Rules of Attachment by Dr. Judy Ho, PHD, ABPP, ABPdN. Strengths: Provides a good amount of education on the topic, as well as an attachment style quiz and practical worksheets that can help you put the theory into practice in more than just your relationships, but other areas of your life as well. Reparenting Your Inner Child by Nichole Johnson, LPC, MEd Strengths: This book does a good job explaining how developmental trauma can impact relationships and self-concept (how we view and understand ourselves) later in life. It approaches attachment from a slightly different lens, proposing that changing how we approach ourselves through self-talk, self-compassion, and behavioral changes can help people manage symptoms of early childhood trauma. Considerations: The concept of reparenting your inner child is a bit more abstract, so it might be helpful for folks working with a therapist who can help them apply the skills mentioned in the book. If you’re interested in this type of work, it’s most often used by therapists who utilize the following modalities: Psychodynamic, Acceptance and Commitment Therapy (ACT), and Internal Family Systems Therapy (IFS). https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/69840fb6-3776-4168-abc4-2eb040633801/pexels-karolina-grabowska-5979591-min.jpg Blog - I’m looking for a book about… Attachment Styles and/or Healthy Boundaries - Where do I even start with boundaries? There are a ton of books on this subject; these are just a few of my favorites. Drama Free by Nedra Glover Tawwab, MSW, LCSW Strengths: This book does a great job of describing what boundaries are generally, identifies what different boundary violations can look like using different relationship examples, explains the need for boundaries and how they can improve our lives, and uses real examples of how you can implement them in your lives moving forward. I also think the author does a good job finding balance in their examples. They don’t overly villainize the person on the receiving end of the boundary, but help us understand where they might be coming from, while also reinforcing the fact that it’s okay to set boundaries regardless. Codependent No More by Melody Bettie Strengths: If you’re struggling with boundaries, there’s a chance you might also be dealing with some codependence (either on your end, the other person’s, or both) — so this book could be helpful in understanding what that means. Considerations: This book is a classic on the topic, so there are many editions out there; make sure to get the 2022 updated/revised version to ensure you get the most up-to-date material. https://www.optimalmhealth.com/blog/selfconcept monthly 0.5 2024-06-14 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/dfa359f2-24df-437e-be2d-1a295f6104c5/Female+questioning+self+worth.jpg Blog - Self-worth? Self-love? Where do I even start? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/7decb90f-faa7-420e-a3ff-1ff3fe700dd4/Woman+dealing+with+self+worth+challenge Blog - Self-worth? Self-love? Where do I even start? - What even is a self-concept and how did mine develop? There are different theories on how to answer this question. Relational Frame Theory (RFT) suggests that as we grow up and move through life, we take notice of our behavior and try to make sense of it. We subconsciously notice what we are doing and make meaning of why we are doing it. We use this information to describe who we are based on what we see. This forms the basis of how we see ourselves, also known as the conceptualized self. Here are some examples of how past events can affect how we view ourselves: If I tend to act honestly, following my values/morals, I might see myself as “a good person with integrity.” If I have made several decisions with negative outcomes, I might see myself as “a failure.” If I feel deserted or abandoned often in my relationships, I might see myself as “unlovable.” https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/b0fcbc32-4a2e-45d4-9c0b-dc93ba215695/Woman+dealing+with+self+worth+challenge Blog - Self-worth? Self-love? Where do I even start? - I don’t want to feel this way about myself, so why am I stuck here? Our conceptualized selves are built on assumptions and judgments we’ve made about ourselves. They are influenced by how we’ve been taught to see ourselves in relation to others and are heavily shaped by societal norms. While parts of this picture might make sense, having these thoughts about ourselves doesn’t mean that they are inherently true or based on fact. However, our brains often struggle to separate our true identity from our thoughts and how we think about ourselves. This process of becoming overly wrapped up in our thoughts and unable to separate from them is known as cognitive fusion. Often this process can happen automatically if you’re not actively working on being mindful of your thoughts. When we are fused to our thoughts, we can easily discount and ignore any information that contradicts our story and only focus on evidence that confirms it. For example, if you are someone who struggles with social anxiety and have the thought, “I’m being so weird right now,” you could experience that thought as a fact that you “are weird.” That thought, being seen as a fact, aligns well with other times you felt that way about yourself, further reinforcing the belief. Over time, we perceive our conceptualized self as a fixed and unchangeable part of who we are. In other words, if we’ve learned that “I’m broken, no one will ever love me,” and that’s the “ultimate truth” of who we are, it’s hard to believe in the possibility of change. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/d46a20b7-77a9-4106-a59f-312e7c2a91ba/kaboompics_closeup-of-glasses-vinatage-watch-on-wrist-of-man-11664.jpg Blog - Self-worth? Self-love? Where do I even start? - Ok, so then were do I start? If you’re someone who is trying to manage a negative self-view, the idea of “loving yourself” probably feels too far out. I would encourage you to consider moving your goalpost closer. Instead of focusing on seeing yourself positively, let’s first work on seeing yourself more neutrally. For what you can do in the here and now, I usually encourage people to work on learning mindfulness of thought skills. This looks like noticing your thoughts, feelings, sensations, and urges to act in the moment and then deciding what you’d like to do with that information before acting. These skills can help us observe our thoughts, notice when we’re making judgements or interpretations about ourselves, and approach them differently. For example, if you catch yourself thinking “I’m being so awkward right now,” instead of going down the rabbit hole about how weird everyone probably thinks you’re being (as you might have in the past), practice calling it what it is - just a thought and refocusing back on participating in the conversation. While it sounds simple, this process of noticing our thoughts and deciding not to buy into them in the same way as we had in the past is a powerful process known as cognitive defusion. If we’re trying to zoom out and change the bigger picture of our story, a good place might be working to check the facts of our experiences and engage them with self-compassion. For example, you look back on dropping out of high school and think of it as evidence that you’re stupid and no good at anything you do. But what is the greater context you might be missing when you put yourself down about it? Maybe you were going through some hard stuff at the time, which made it difficult to focus on finishing school. How would you kindly approach a young person dealing with the same struggles? Maybe you would tell them that it’s understandable that they struggled in school, given what they were going through, and it doesn’t have to mean anything permanently negative about them. Adding the context we have selectively ignored back into the picture makes seeing yourself in a new light possible. https://www.optimalmhealth.com/blog/visitingfamilyanxiety monthly 0.5 2024-01-29 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/b25aa3cb-65bc-405b-95d4-150bcf5e10e0/pexels-nicole-michalou-5765729.jpg Blog - Feeling Anxious About Visiting Family Over the Holidays? - Why am I feeling this way? If you’re feeling uncertain about visiting family members, there’s probably a good reason why. If you think back to past events, you may have experienced things that made you uncomfortable. For example: Someone has crossed your boundaries (by asking inappropriate questions, asking for more of your time than is reasonable) Witnessing interpersonal conflict between other family members Experiencing invalidating, judgmental, degrading, shaming comments, or those which invalidate your identity (intentional misgendering) Hearing others use hate speech Interacting with a family member who holds different core values Your anxiety could also be coming from a more recent concern. For example, if there has been a lot of family drama this year, death/loss in the family, if you have recently shared something vulnerable or coming out, if it’s an election year, etc. Whatever the cause, identifying and naming your fears can be helpful. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/17b131ac-1a68-487a-ae99-133c92472190/pexels-cottonbro-studio-3171202-min.jpg Blog - Feeling Anxious About Visiting Family Over the Holidays? - Ok, so then why do I keep going? If you found yourself feeling connected to the list above: your concerns are valid. So how do you keep ending up in this situation? Well, we often grant family much more grace than we would to others in our lives. Many people grow up being taught beliefs like “family is everything” or “family comes first”. In healthy family dynamics, these beliefs can foster closeness and healthy compromise. However, in less healthy dynamics these beliefs can lead to people negating their thoughts and feelings for the sake of keeping the peace. It doesn’t have to be either or: you can value family and forgiveness, while also valuing yourself. Ask yourself, what are the consequences of choosing to spend time with family vs. choosing to not go/do something else? Maybe you feel that you’re expected to go, it’s tradition to go, or others will be upset if you don’t go. These could be part of the reason you feel stuck in a lose-lose situation. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/5e0b98ca-6852-4fdd-bf6f-a599dae03fa6/pexels-rdne-stock-project-6114174.jpg Blog - Feeling Anxious About Visiting Family Over the Holidays? - Then what do I have control of? The answer is, more than you think probably. If you feel like your family or particular family members are open to feedback, the most direct way to tackle the issue is to discuss it directly with them. Using “I language” (for example: “When X happens, I feel Y. It would help me if you might be willing to Z”) is going to be your best friend here. Therapy can also be a great place to work on effective communication skills that can help set you up for success in these conversations. Setting boundaries: If something that someone is saying or doing makes you uncomfortable, it’s reasonable to bring it up or do something about it. While we can’t always insist that someone will stop doing something, we can choose not to engage in a particular conversation or remove ourselves from a situation if needed. A common issue that occurs during the holidays relates to time boundaries. For example, when someone asks for you to visit for the entire day/weekend/week, knowing you have other responsibilities. It is your job to determine what is reasonable for you to commit to. Do you have any potential allies that can help you manage the situation? For example, a cousin that you can go on a walk with if you need a break, someone you do feel comfortable talking to, or a person who can help you steer the topic in a safer direction? Enlisting the help of others can be a less direct but still effective way of tackling holidays. Take breaks if needed, and give yourself permission to leave if you feel extremely uncomfortable. There doesn’t have to be a huge blow-up for you to leave. Change the way you look at the situation and/or re-evaluate your goals. Many people have subconscious expectations around events (to have a good time, that others will be respectful, etc). If your goal is to connect with family, when the reality is everyone is likely to fight - you’re going to leave disappointed. What is a more realistic goal given what you know about your family? Of course, you always have the option to decide not to go in the first place. Often when I suggest this to people, they’re surprised by it. But when we talk through the pros and cons of going vs. not going, sometimes there are simply too many cons for that person to reasonably decide to go. It’s ok if you make this choice - you’re not a bad person for choosing to consider your needs. https://www.optimalmhealth.com/blog/seasonal-depression monthly 0.5 2023-12-05 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/b8daceb5-7df6-4570-8900-7b760532cee0/pexels-courtney-hodgin-3672505-min.jpg Blog - Cheat Seasonal Depression: Reclaim Your Fall and Winter Months - Adapt your self-care to meet the season Here in Colorado, we’re blessed with amazing weather during the summer. Many people take to the outdoors to engage in self-care activities. Maybe you’re a hiker, biker, or paddle-board enthusiast. Obviously, those activities are less accessible during the fall and winter months. However, your need to get out in nature or engage in physical activity doesn’t just go away because the seasons change. Often people get stuck in the mindset of thinking “If I can’t do “my thing”, I’ll just wait until I can again”. Unfortunately, taking a break that long could be leaving a significant gap in your self-care. Consider adapting your activity from outdoors to indoors when possible (bouldering to a climbing gym), or approaching it in a winter-friendly manner (hiking to backcountry skiing or snowshoeing). If that’s not possible, it might be worth the effort of trying something new! https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/664b611e-878f-469c-bd55-0a98eb9566bb/pexels-pavel-danilyuk-5623629-min.jpg Blog - Cheat Seasonal Depression: Reclaim Your Fall and Winter Months - Keep in touch with the people you care for or reach out to new connections Staying connected with friends and family during the summer months can feel easier. It can feel like there is more to do, and some people experience less pressure from work or school during the summer. However, as we move into the last half of the year, many people experience pressure at work or school to wrap up the year strong. Spending time with your support system can go the wayside quickly. Being intentional about staying in touch with the people who matter to you can help keep feelings of loneliness at bay. If you’re finding yourself without close connections, many people are looking to branch out this time of year. Consider reaching out to someone new or joining local online communities for new connections. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/2176cfe7-5839-4add-87fb-12f0cb7485d9/pexels-rdne-stock-project-6116054-min.jpg Blog - Cheat Seasonal Depression: Reclaim Your Fall and Winter Months - That said, set healthy boundaries with people in your life The winter months often mean holidays, and spending more contact with family than usual. For some, this is much-needed restorative time. However, for others, this means walking on eggshells with a volatile family member, being asked to give more time or energy than you can, or being put in uncomfortable positions in countless other ways. Choosing how you spend your personal time, and with whom, is a personal choice. It can be easy to lose track of this during the holidays, especially if your family members use guilt as a way to get what they want from you. Setting boundaries with family members may come with consequences, but it can also come with a newfound sense of freedom and peace. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/69d2a974-e4a6-4268-ad03-c502e96abdc1/kaboompics_autumn-coffee-pumpkins-acorns-oak-leaves-23489-min.jpg Blog - Cheat Seasonal Depression: Reclaim Your Fall and Winter Months - Re-examine your traditions and things that bring you joy Is there anything you enjoy about fall and winter? Sometimes we do things during this season just because we’ve always done them, rather than doing things we truly love. I want you to consider what really fills your heart with joy about this time of the year - if there is anything. Lean into those moments, and engage with what matters to you, what you value. It could be things you do, or just having little treats you enjoy. I’m not suggesting that a PSL every week is going to “cure” seasonal depression. That said, having things to look forward to or little moments of joy are small things that can add up. https://www.optimalmhealth.com/blog/therapyforactiveduty monthly 0.5 2024-05-06 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1687882711679-7WEI8FI3K2G5KHTX7CJB/pexels-george-pak-7983845-min.jpg Blog - Active Duty Service Members: Why You Should Consider Seeing a Therapist Off-post - Access and availability Providers on-post are responsible for the care of every service member at that duty station who would like to be seen. Unfortunately, at times this means that you might have to wait longer in-between sessions. While this can also be true in the civilian world (especially with larger companies and community mental health centers), this tends not to be true for off-post private practice therapists. Most of my clients are seen weekly in the beginning and work to decrease frequency as they improve and gain confidence. I only take on new clients when I have space, so I can be available as needed for my clients. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1687891838430-L9F5QLKFZFQ82E94ADV7/image-asset.jpeg Blog - Active Duty Service Members: Why You Should Consider Seeing a Therapist Off-post - Concern for your confidentiality On-post: Your employer also employs the therapist you see on-post. There are inherently two sets of interests at play - the client’s interests and that of the military/their unit. I don’t know a ton of people who feel comforted by this fact. Off-post: You employ your therapist to help you. Therapists well connected to the community know the barriers that keep military-connected clients from being honest in therapy. It is not uncommon for clients to have progress reports requested, which can cause a lot of anxiety if you’re unsure about the process. If this is a concern for you, please mention it in your consultation. I’m happy to discuss how I generally handle documentation and progress updates in these situations. https://www.optimalmhealth.com/blog/community-resource-list monthly 0.5 2025-07-04 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1686525727070-3747083OSP5J2UU0K6L6/Woman+in+home+office+-+1280x854.jpg Blog - Colorado Springs and Beyond: Community Resource List - Finding the support you’re looking for isn’t always easy - but why shouldn’t it be? Check out the list below for addictions resources, mental health support groups, LGBTQAI+ resources, veterans resources and more. https://www.optimalmhealth.com/blog/self-care monthly 0.5 2023-12-05 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/8094c767-91f3-438a-911c-ce3d0e7cb88a/pexels-zen-chung-5749080.jpg Blog - Five Ways You Might be Self-Sabotaging Your Self-care, and Steps to Improve Your Approach - 1. You’re struggling to recognize what you need, or are ignoring your needs when they come up Many people are so focused on just getting through the day, that they often miss the signs that their mind or body could benefit from self-care. Others have been taught that doing something to take care of themselves is selfish, a luxury, or a sign of weakness. We live in a society that largely values personal sacrifice and hard work. However, to be able to function sustainably - self-care isn’t optional. I often encourage people with these challenges to really focus on building mindfulness skills. Essentially, check in with yourself in the here and now, and listen to what you might be needing. Start with the basics if you get stuck: do you need to rest, burn off some energy, eat something, or take care of your hygiene? Practice allowing yourself to prioritize this. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1686088982266-RO6SFDOSCXPVH4NFY1Y5/kaboompics_health-and-wellness-yoga-and-exercise-at-home-30962.jpg Blog - Five Ways You Might be Self-Sabotaging Your Self-care, and Steps to Improve Your Approach - 3. You’re struggling to manage distractions You’ve got the yoga mat out and ready to go, with your phone off to the side. Two minutes in, your phone buzzes with a text from your work group chat. You stop to read it, respond, and then try to jump back in. But of course, the chat doesn’t stop buzzing. You end up getting roped into the latest office drama. Ten minutes pass of texting back and forth, and now you’re annoyed with work and don’t feel like doing yoga anymore. If this is you, you might want to consider setting yourself up for success by setting distractions aside. Most phones can be programmed with a “Do not disturb” setting. Many people hesitate to do this because they are afraid that they’ll miss something important - rest assured, you can create exceptions (your boss, partner, kids) that will bypass the setting. Leaving your phone or other distractions out of reach or earshot is also a good option. The likelihood of a disaster occurring during the 20-minute period you are doing yoga is probably pretty slim. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/2649b60c-7add-4d96-97dd-9906bd1d7a9a/pexels-rfstudio-3817672-min.jpg Blog - Five Ways You Might be Self-Sabotaging Your Self-care, and Steps to Improve Your Approach - 5. You’re unsure what will work for you, so you wait for inspiration to come As we get older, the things that we enjoy for self-care might change. In your twenties, you might have been fascinated with a hobby that always left you feeling fulfilled. These days, that same thing might feel more like a chore. People often tell me that they’re “waiting for the motivation” to do something. Inevitably, motivation doesn’t strike and they end up doing nothing. The funny thing is that pushing ourselves to do something (anything) generally ends up with us feeling more motivated in the long run. Being willing to actively investigate and try new self-care activities, rather than waiting around for something to seem interesting or waiting for the motivation to do it, will likely help you find something worthwhile. https://www.optimalmhealth.com/blog/category/Therapy monthly 0.5 https://www.optimalmhealth.com/blog/category/Psychology monthly 0.5 https://www.optimalmhealth.com/blog/category/Mental+health monthly 0.5 https://www.optimalmhealth.com/blog/category/Resources monthly 0.5 https://www.optimalmhealth.com/blog/category/Self+help monthly 0.5 https://www.optimalmhealth.com/blog/category/Community monthly 0.5 https://www.optimalmhealth.com/blog/category/Military monthly 0.5 https://www.optimalmhealth.com/blog/tag/treatment monthly 0.5 https://www.optimalmhealth.com/blog/tag/Therapy monthly 0.5 https://www.optimalmhealth.com/blog/tag/mental+health monthly 0.5 https://www.optimalmhealth.com/blog/tag/Mental+health monthly 0.5 https://www.optimalmhealth.com/blog/tag/self+concept monthly 0.5 https://www.optimalmhealth.com/blog/tag/self-help monthly 0.5 https://www.optimalmhealth.com/blog/tag/Therapist monthly 0.5 https://www.optimalmhealth.com/blog/tag/seasonal+depression monthly 0.5 https://www.optimalmhealth.com/blog/tag/self+care monthly 0.5 https://www.optimalmhealth.com/blog/tag/Colorado+support monthly 0.5 https://www.optimalmhealth.com/blog/tag/Civilian monthly 0.5 https://www.optimalmhealth.com/blog/tag/relationships monthly 0.5 https://www.optimalmhealth.com/blog/tag/psychology monthly 0.5 https://www.optimalmhealth.com/blog/tag/holidays monthly 0.5 https://www.optimalmhealth.com/blog/tag/attachment monthly 0.5 https://www.optimalmhealth.com/blog/tag/community+resources monthly 0.5 https://www.optimalmhealth.com/blog/tag/Tricare monthly 0.5 https://www.optimalmhealth.com/blog/tag/boundaries monthly 0.5 https://www.optimalmhealth.com/blog/tag/eating+disorder+treatment monthly 0.5 https://www.optimalmhealth.com/blog/tag/healthyrelationships monthly 0.5 https://www.optimalmhealth.com/blog/tag/burnout monthly 0.5 https://www.optimalmhealth.com/blog/tag/Military monthly 0.5 https://www.optimalmhealth.com/blog/tag/trauma monthly 0.5 https://www.optimalmhealth.com/blog/tag/counseling monthly 0.5 https://www.optimalmhealth.com/blog/tag/mindfulness monthly 0.5 https://www.optimalmhealth.com/blog/tag/therapy monthly 0.5 https://www.optimalmhealth.com/blog/tag/addiction monthly 0.5 https://www.optimalmhealth.com/blog/tag/resources monthly 0.5 https://www.optimalmhealth.com/blog/tag/reading monthly 0.5 https://www.optimalmhealth.com/blog/tag/support+groups monthly 0.5 https://www.optimalmhealth.com/blog/tag/colorado monthly 0.5 https://www.optimalmhealth.com/blog/tag/Off+post monthly 0.5 https://www.optimalmhealth.com/blog/tag/anxiety monthly 0.5 https://www.optimalmhealth.com/blog/tag/Behavioral+health monthly 0.5 https://www.optimalmhealth.com/blog/tag/books monthly 0.5 https://www.optimalmhealth.com/blog/tag/self+compassion monthly 0.5 https://www.optimalmhealth.com/blog/tag/depression monthly 0.5 https://www.optimalmhealth.com/blog/tag/acceptance+and+commitment+therapy monthly 0.5 https://www.optimalmhealth.com/blog/tag/family monthly 0.5 https://www.optimalmhealth.com/blog/tag/Colorado+Springs monthly 0.5 https://www.optimalmhealth.com/blog/tag/self+talk monthly 0.5 https://www.optimalmhealth.com/social-media-policy daily 0.75 2022-10-18 https://www.optimalmhealth.com/instagram daily 0.75 2023-04-06 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/4ed1e79e-7f11-400e-91f9-56fdd46f4550/Kelsey114.jpg Instagram Landing Page - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimalmhealth.com/about-kelsey-piller daily 0.75 2026-01-24 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/fa75abaf-2a20-4971-8227-f9dc02976138/KelseyPiller About Me - My Approach Figuring out what actually works I’ve had the privilege of working with people from all walks of life, with about as many different challenges as you can imagine. Throughout my journey as a therapist, I’ve kept one question in mind “what helps people make the change they want to see?”. Early in my practice, Cognitive Behavioral Therapy was sold to therapists and clients as the “one-size-fits-all approach”. Don’t get me wrong, CBT has helped many people, and as a tool it deserves respect. However, it doesn’t work for everyone. Many of my clients come to me after having worked with a CBT-based therapist in the past. They may have seen some improvements, but ultimately end up still struggling with intrusive thoughts, and feeling frozen in their lives. I work from a different approach, my theory of practice focuses on two main areas, what I call the “why” and the “how”. The “why” is about working together to get a deeper understanding of where your concerns started. The way we grew up, our adolescent experiences, and the messages we received often continue to impact our lives years down the road. The “how” is about what we do with that knowledge, and how we move forward. Some of my clients come to me looking for either one, but many are looking to integrate both, to feel a sense of self-acceptance, and to feel more whole. ~ Kelsey Piller, M.A., Licensed Professional Counselor & Licensed Addiction Counselor https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/7e2ea9a3-a058-4062-966c-ea61b7d021de/pexels-tima-miroshnichenko-7879786-min.jpg About Me - What do you stand to gain from therapy? Unfortunately, mental health concerns pull us away from the things that really matter to us. Anxiety keeps us a prisoner in our own minds, constantly over-analyzing the smallest issues. Depression tells us that nothing is worth fighting for anymore, so we might as well not even try. Trauma can leave a person feeling unsafe, questioning their beliefs about themselves, others, and the world. However, just because we’ve been pulled away from something important to us, doesn’t mean that it stops mattering. A socially anxious person still desires connection, and a depressed person still wishes they had a clear sense of meaning and purpose in their life. Someone who has experienced trauma wishes they could feel secure and confident that the world is an alright place to live in. So what do you stand to gain? The opportunity to re-engage with what really matters to you. When the intrusive thoughts, the constant doubt, and the fear is no longer in the driver’s seat - you have to opportunity to reconnect with a life worth living. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/117d33dc-dd6b-4b50-b038-7d3707e62979/unnamed.png About Me - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optimalmhealth.com/404-page daily 0.75 2023-04-06 https://www.optimalmhealth.com/how-thearpy-works daily 0.75 2023-07-14 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/59502a5e-3ea2-4946-96fa-79b1b81fcd4f/pexels-vlada-karpovich-4050356-min.jpg How Therapy Works - All from the comfort of your home, or chosen space Getting help doesn’t have to mean taking a whole day off work, or finding childcare for your kids. Holding our session online gives you the comfort and flexibility to choose where you’d like to meet. Popular choices include: that cozy chair in your living room with your favorite blanket, the kitchen table with your favorite slippers on, on your patio, or in your office. As long as you have wifi and privacy, the choice is yours. https://www.optimalmhealth.com/anxiety daily 0.75 2023-07-14 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/a0fd47ee-c5ba-4719-9fbc-43e5bee88838/pexels-ivan-samkov-4240503-min.jpg Counseling for Anxiety - Tackling anxiety requires a new approach I work with my clients to help them manage the main factors that keep them stuck in their anxious cycle. First, we work together to identify and easily recognize the core factors that contribute to their anxiety. When you experience a spike of anxiety, what thoughts, emotions, physical sensations, and urges to act come up for you? For each of these factors, I work with my clients to develop a new network of skills and approaches to help the more effectively manage their anxiety. As mentioned above, anxiety also encourages us to avoid feared situations, which can pull us away from what really matters. If your anxiety is getting in the way of functioning effectively, let’s make a plan to step by step start approaching things that make you anxious. I intentionally work to find the balance between gently encouraging you to face your fears while also supporting you through times when you may get overwhelmed. Anxiety treatment isn’t always easy, but I haven’t worked with a client yet who has regretted engaging in it. https://www.optimalmhealth.com/home daily 1.0 2026-01-24 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/297ba58e-aba0-4850-ab5c-959e5d4d0906/Kelsey+Piller Home - MEET KELSEY Your guide through this process Whether this is your first experience with counseling, or you have worked with someone in the past, starting with someone new can feel intimidating. But you haven’t felt your best in a while, you know what you have been doing on your own has not worked as well as you hoped. You are ready to give therapy a shot. That willingness to try something new is going to be a huge strength in our journey together. It is important to me that our work together be helpful to you. Not just in having someone to talk to, but in helping you develop the tools to grow in the long term. For that reason, I utilize a variety of therapeutic techniques shown to help people change. ~ Kelsey Piller, M.A., Licensed Professional Counselor & Licensed Addiction Counselor https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/525d75eb-f4aa-485e-9fa5-85a643f6e1ca/Work+out+the+logistics-min.png Home - Let’s get started Deciding to enter therapy doesn’t have to be a long and arduous process. So many people find themselves thinking about something over and over, wanting it to be just right. While sometimes this is helpful in identifying potential issues, more often than not it just ends up getting in the way. Luckily, you have already completed the first step of this journey. By landing on this page, part of you has recognized that it is time to do something to help yourself. The rest of the journey only asks for one thing - willingness. The willingness to recognize the voice inside you telling you that something doesn’t feel right, and rather than push it away as hard as you can - to recognize the reality of it. Only then can you effectively problem-solve and take a step forward. https://www.optimalmhealth.com/privacy-policy daily 0.75 2024-03-17 https://www.optimalmhealth.com/contact daily 0.75 2026-01-24 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/9a92faab-7922-4fdf-851d-c51cfa175875/IMG_4581Compressed.jpg Contact - You don’t have to do this alone anymore - let’s work together! Once you fill out the contact form, I will reach out within two days to set up your free consultation! Curious about how therapy works? Learn more about the process of therapy here. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1665782272082-I3PUZ2XUGOKEHNRZJP3C/Location+-+Black.png Contact - Licensed to serve people in Colorado https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1665782272091-020LIRG3DF5YZJUN72NR/Cellphone+-+Black.png Contact - (719) - 500 -4460 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1665782272096-53LN0UD9C1HTY0EAHMEL/%40+Email+Alt+-+Black.png Contact - Please use the contact form above for the fastest response via email https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/1665782272101-VEHR2COEDUWD22F4XSFV/Hours+-+Black.png Contact - Mon - Fri 9:00am - 2:00pm https://www.optimalmhealth.com/depression daily 0.75 2023-07-12 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/9587d23f-f870-4374-8172-a985fc84e5bf/pexels-george-milton-7034720.jpg Counseling for Depression - Let’s be honest: the world is kind of a mess right now Many people I work with feel hopeless about the state of the world today. Culturally and politically, there is so much going on. It can feel like every other day something new and terrible happens. It’s only natural to have a reaction to the environment we live in. However, the way we talk about this typically isn’t the most productive. Most people don’t have a safe space to work through their thoughts without sparking a debate or opening themselves to criticism. Counseling is unique compared to processing your thoughts with friends or family, this space is designed to be yours without the fear of experiencing constant invalidation. https://www.optimalmhealth.com/counseling-info daily 0.75 2024-11-07 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/4dd0abca-fd5f-4e43-bce8-18b2bb3e47fd/pexels-anna-pou-8330385-min.jpg Info - You’re in the right place You’re wondering why you haven’t been able to tackle this on your own You’re the kind of person who usually has a “get it done” attitude. You appreciate that your mindset has helped you to accomplish great things, but you still can’t help feeling like something is wrong. You find yourself constantly in your head, thinking the same things over and over. You’re not sure if something is missing, or if you’re just “not enough” to have the kind of life and relationships you want. When you work up the courage to share these fears, people keep saying stuff like “you worry too much, you’re fine” or “have you tried not thinking that way?” It’s possible to not be so wrapped up in the internal battle you are facing. You can start moving towards what actually matters. https://www.optimalmhealth.com/terms-conditions daily 0.75 2024-03-16 https://www.optimalmhealth.com/individual-counseling daily 0.75 2024-03-19 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/0066c16a-2885-4ff2-b05d-675841d09ef3/corinne-kutz-q8h7S0CnENg-unsplash.jpg Individual Counseling - Telehealth Counseling We see clients exclusively online using our HIPAA-compliant platform. This technology is known as telehealth (aka teletherapy), and it has been around for over two decades. Overall research supports that telehealth is just as effective as in-person counseling. Additionally, our online portal ensures that you have access to your appointment information, payment portal, and session links - making it easier than ever to manage your care. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/5a24c2fd-6559-4fdb-a929-5a291d6813c7/pexels-arina-krasnikova-7005607.jpg Individual Counseling - Therapy for Anxiety Anxiety can keep you trapped in your own mind. Thinking about concerns from many different angles, but getting nowhere. Anxiety is a natural emotion - it can exist without being in control of your life. Let’s work together to approach your anxiety differently. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/19911fbd-a70e-4f3c-8f3a-0696a90e2a77/pexels-george-milton-7034733.jpg Individual Counseling - Therapy for Depression Depression doesn’t always make sense. Sometimes there is an easily identifiable reason to feel down. But other times it is not that clear-cut. In fact, many people struggle with the sense that they have “no good reason” to feel the way they do. Often when we are feeling down or unmotivated, we are so zoomed into our feelings that it’s hard to know which direction to take on our own. Therapy can help you find a path forward. https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/875db919-3291-43f2-aaa1-0ad0922b15dc/pexels-oladimeji-ajegbile-3118214-min.jpg Individual Counseling - Therapy for Adverse Religious Experiences and Trauma Unfortunately, many people share a number of common detrimental experiences related to their faith or religious communities, which have led to questioning and/or negative consequences in their lives. https://www.optimalmhealth.com/legal-landing daily 0.75 2023-04-06 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Legal Landing page https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Legal Landing page https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Legal Landing page https://www.optimalmhealth.com/trauma daily 0.75 2023-07-12 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/321046d0-baba-401b-8478-5b9807684451/pexels-karolina-grabowska-8107295-min.jpg Counseling for Trauma - You don’t have to have PTSD for your trauma to be valid Often people struggle to feel like what they went through was “bad enough” to be worth talking to someone about. If a memory or situation consistently pops up in your mind, and you struggle to work through your thoughts and feelings about it, it’s worth talking about. TLDR: Your trauma is valid, even if you didn’t experience a threat to your life. https://www.optimalmhealth.com/supervision daily 0.75 2024-10-14 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/42edeb78-5c14-48ef-a893-f180cb50b828/kaboompics_the-woman-drinks-coffee-and-works-at-her-desk-19170.jpg Clinical Supervision - What will you get out of supervision? - Learn interventions that fit your counseling style and theory of practice - Space to process transference and counter-transference challenges - Discuss client conceptualization, diagnosis, and treatment planning. - Assistance in reviewing ethical concerns, navigating DORA licensure requirements, and more. https://www.optimalmhealth.com/coming-soon daily 0.75 2023-04-06 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/7d60d3d0-e327-45c3-acf5-6356b8859268/pexels-george-milton-7034717-min.jpg Coming soon https://www.optimalmhealth.com/religious-trauma daily 0.75 2024-05-07 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/875db919-3291-43f2-aaa1-0ad0922b15dc/pexels-oladimeji-ajegbile-3118214-min.jpg Adverse Religious Experiences - How can these experiences impact someone? While religious trauma doesn’t have its own separate diagnosis, a number of common symptoms can be seen anecdotally among people who have experienced it. These can include: Persistent self-invalidation (“I shouldn’t feel this way”, “It’s wrong that I have this desire”, “Good people forgive their abusers”) or self-hatred Overwhelming feelings of fear, shame, guilt, sadness, grief, or depression Challenges with setting healthy boundaries, finding and engaging in healthy relationships Challenges with finding a community, belonging, or fitting into “mainstream” society Perfectionism, anxiety, indecision Sexual dysfunction, body-image issues Sources: BEAM, Religious Trauma https://www.optimalmhealth.com/consultation daily 0.75 2023-09-19 https://images.squarespace-cdn.com/content/v1/6349d1d04d56216a3d35a43f/435a468c-7b08-4112-9ab2-e8f6dc65402e/pexels-marcus-aurelius-4064230.jpg Private Practice Consultation - What are you ready to explore? - Identify your career goals and discuss if private practice could be a good fit at this time for you given your goals, skills, limitations, financial situation, etc. - Identify what steps you will need to take to get set up for business in Colorado - Discuss what business strategies help set you up for long-term success - Determine who your ideal client is, and develop successful localized marketing and branding strategies to attract that clientele - Learn how to write your bio, website, and social media content in a way that actually appeals to your ideal clients - Decide whether or not you would like to take insurance, and learning more about how to get paneled/credentialed with insurance companies https://www.optimalmhealth.com/store daily 0.75 2023-06-27