Services
Anxiety and Stress Reduction
Reducing Anxiety: What if every little thing was going to be alright?
Through our therapy together, you can gain a deeper understanding of the underlying causes and triggers of your anxiety, helping you develop effective strategies for managing and reducing its impact on your daily life. I will provide a safe and non-judgmental space where you can explore your thoughts, emotions, and behavioral patterns related to anxiety. By working together, you will learn evidence-based techniques and coping mechanisms, such as cognitive-behavioral therapy (CBT) and mindfulness, that can help alleviate anxiety symptoms. Counseling provides an opportunity to challenge and reframe negative thought patterns, develop healthy coping strategies, and build resilience.
Many of my clients struggling with anxiety come to me because the worry has just become too much to handle and they want to learn how to change that. Anxiety is characterized by persistent, excessive worry and fear that can be debilitating and interfere with daily life. You probably feel uneasy most of the time and that is because you’re stuck on auto-pilot, just accepting the lies that anxiety gives you. Having anxiety does not make you a failure or weak or fucked up. It makes you human. I’d like to repeat that, ANXIETY IS PART OF BEING HUMAN. Anxiety is a biological condition that many of us are working to manage. The good news is that anxiety disorders are highly treatable, and feeling better is totally possible. Counseling can be a transformative and empowering experience for individuals struggling with anxiety.
Many of my clients have described the following issues:
Excessive worry: Persistent and intrusive worrying thoughts about various aspects of life, including work, relationships, health, and everyday activities.
Restlessness: Feeling on edge or constantly being tense, making it difficult to relax or sit still.
Fatigue: Frequent tiredness and a lack of energy, even when engaging in minimal physical or mental exertion.
Difficulty concentrating: Trouble focusing or maintaining attention on tasks, often accompanied by racing thoughts or a sense of mental overload.
Irritability: Feeling easily annoyed, agitated, or impatient with others or oneself, leading to frequent outbursts or arguments.
Sleep disturbances: Experiencing difficulty falling asleep, staying asleep, or having restless and unsatisfying sleep, resulting in daytime fatigue.
Muscle tension: Having persistent muscle tension, such as a clenched jaw, tightened shoulders, or other physical discomforts due to anxiety.
Racing heart and shortness of breath: Experiencing a rapid heartbeat, heart palpitations, or shallow breathing, sometimes accompanied by a sense of impending doom or a panic attack.
Gastrointestinal issues: Experiencing digestive problems, such as stomachaches, nausea, diarrhea, or loss of appetite, often related to heightened anxiety levels.
Avoidance behaviors: Engaging in behaviors aimed at avoiding situations or triggers that cause anxiety, such as avoiding social interactions, public speaking, or places associated with anxiety-inducing experiences.
“Nature does not hurry, yet everything is accomplished.”
Rebuilding Self-Esteem and Confidence
Rebuilding Self-Esteem: Is this love that I’m feeling?
I am going to ask you two questions and I don’t want you to think about them, I want you to answer them like we’re on a game show.
Do you love yourself?
Are you deserving of the love you receive?
If those were difficult questions for you, it’s likely you struggle with low self-esteem. Self-esteem is just a fancy way of describing our approval of ourselves. Do you feel like you’re inadequate or incapable? Are you quiet so that others are comfortable? That every Tom, Dick, and Harry around you have their lives together while you fight with yourself over what to order for dinner? Together we will explore your thinking, self-perception, and the different things you’ve been through so that we can rebuild your self-esteem.
What is Self-Esteem?
Self-esteem refers to the overall evaluation and perception one has of themselves. It plays a fundamental role in our mental and emotional well-being, influencing how we perceive and interact with the world around us. High self-esteem contributes to a sense of confidence, self-worth, and resilience, while low self-esteem can lead to self-doubt, negative self-image, and feelings of inadequacy. Developing and maintaining healthy self-esteem is essential for cultivating positive relationships, achieving personal goals, and responding to life’s challenges with resilience and optimism. It involves recognizing our strengths, accepting our flaws, and embracing our unique qualities, all of which contribute to a solid foundation of self-worth and self-compassion.
What you can expect from counseling with Three Little Birds Counseling.
My clients who are working on improving their love for themselves usually fall prey to false narratives about who they are and who they have become. They accept a bullshit (and hurtful) story about themselves without ever questioning its validity. Building and enhancing self-esteem is a lifelong journey that requires self-reflection, self-care, and a supportive environment. Engaging in activities that promote self-discovery, such as practicing self-compassion, setting realistic goals, and nurturing positive self-talk, can significantly contribute to the development of healthy self-esteem. Surrounding ourselves with supportive and empowering individuals and cultivating a growth mindset can also contribute to our self-esteem. It’s important to understand that self-esteem is not fixed and can fluctuate. Therefore, continuously nurturing and strengthening our self-esteem is an ongoing process that allows us to embrace our true selves, build resilience, and live a fulfilling life.
These are some common symptoms I have seen in individuals with low self-esteem:
Constant self-criticism and negative self-talk.
Feeling unworthy or excessively self-conscious.
Difficulty asserting oneself or setting boundaries.
Avoidance of new challenges or opportunities.
Excessive need for approval or validation from others.
Persistent feelings of doubt and inadequacy.
Fear of rejection or fear of being judged by others.
Difficulty accepting compliments or dismissing achievements.
Comparing oneself unfavorably to others.
Being overly sensitive to criticism or taking things personally.
“A smooth sea never made a skilled sailor.”
Alleviating Depression
Relieving Depression: Why is that black cloud still following me?
The individuals I work with that are battling depression describe a world that just doesn’t shine like it once did. Depression is not just staying in bed all day or not wanting to exist. Depression is much deeper than that. It is like a black cloud following you everywhere you go and has this really shitty habit of accompanying anxiety and vice versa. You are not your shame, you are not your guilt, and you don’t have to be so damn hard on yourself.
What you can expect from counseling with me:
Therapy can be a powerful tool in addressing and managing depression. Together, we can explore the underlying causes and triggers of your depression in a safe and supportive environment. I will guide you in identifying and challenging negative thought patterns and behaviors associated with depression. This process will help you develop healthier coping mechanisms, build resilience, and develop a more positive outlook on life.
Here are some common symptoms associated with depression:
Persistent sadness or low mood.
Loss of interest or pleasure in activities formerly enjoyed.
Significant changes in appetite or weight.
Insomnia or excessive sleepiness.
Fatigue and loss of energy.
Feelings of worthlessness or excessive guilt.
Difficulty concentrating, thinking clearly, or making decisions.
Restlessness or slowed movements and speech.
Recurring thoughts of death or suicide.
Physical symptoms such as headaches, stomachaches, or chronic pain.
“There is no way to happiness. Happiness is the way.”