lifebydesign66

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Therapist Tips

If you’re naturally a caretaker it can be so easy to tie your worth to what you do for others.

But I want you to know that you are worthy just for being YOU.

If you feel like this might be you, here are four ways to start reconnecting with your own value and build a sense of self-worth that doesn't depend on always giving to others:

Practice Self-Compassion: Be kind to yourself. Speak to yourself the way you would to a friend, with compassion and with understanding. It's okay to make mistakes and it's okay to take breaks. You deserve the same love and care you give to others.

Explore New Hobbies: Find activities that light you up and bring joy without the pressure of performance. Whether it’s painting, hiking, or learning a new skill, doing something for yourself helps you reconnect with your unique passions and strengths.

Engage in Self-Reflection: Take time to pause and reflect on who you are, what you value, and what makes you feel fulfilled. Journaling or meditation can help you connect with your inner voice and understand your true needs.

Set & Achieve Personal Goals: Set goals that are about YOU, and not what others expect from you. Whether big or small, accomplishing something that is purely for your own growth is a powerful reminder of your capabilities and your worth.

Remember, your worth isn’t determined by how much you give, but by the love and respect you show to yourself. 💖

If you would like to learn more ways to heal from over giving, check out my blog - How to Support Other’s Without Loosing Yourself! The link in is my bio!

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Life by Design Therapy

What if I told you that you don’t have to do anything to be worthy of rest, especially in the midst of grief?

I know that when we’re grieving, it can feel like there’s this constant pressure to move on, to do something, to find a way to "fix" the pain.

But here’s something I’ve learned… sometimes, the most healing thing we can do is simply be, without the need to push forward or pretend we’re okay.

In the midst of grief, giving yourself permission to just be with your emotions, to sit in the quiet, and to feel what you're feeling is one of the most compassionate things you can do for yourself.

You don't have to have all the answers or make progress every day. You deserve the space to just be.

If you’re reading this, comment below and give those who are grieving some love and encouragement.💚

[lifebydesign66]

6 Ways to Say No

Calling all Caretakers! 📢

I know that setting boundaries can be difficult when you’re an over giver.

However, setting boundaries is one of the most powerful acts of self-care you can practice.

Boundaries aren’t about shutting people out, they’re about protecting your energy and ensuring that your needs are respected (yes, your needs matter)

When you don’t set boundaries, you might find yourself feeling drained, overwhelmed, or resentful.

However, when you establish boundaries you create space for balance, self-respect, and healthier relationships.

Here’s why boundaries are so important:

Protect Your Energy: Setting boundaries helps you conserve your emotional and physical energy, ensuring you can give to others without burning out.

Respect Your Needs: Boundaries are a way of honoring your own desires, whether that means saying no to something or taking time for yourself. You matter, and your needs are just as important as anyone else’s.

Encourage Healthy Relationships: When you establish clear boundaries, it fosters respect and understanding in your relationships. People learn how to treat you, and you create space for healthier, more balanced connections.

Promote Self-Worth: Setting boundaries is a powerful way to affirm your value. When you set limits, you’re saying, "I deserve respect, time, and care."

Boundaries might feel uncomfortable at first, especially if you're used to putting others first, but the more you practice them, the easier it gets. 💖

If you would like more tips on ensuring your needs are met, check out my blog - How to Support Others Without Losing Yourself!

[lifebydesign66]

Self Care Tips

If you’re someone who naturally takes on the role of caretaker, then you need to read this!

Do you find it’s easy to lose track of where your needs end and others’ begin?

To be honest, maybe you don’t even realize you’re giving more than you should until it starts to feel overwhelming or draining.

If you’re tired of that cycle then becoming aware of the signs is the first step to healing!

Here are some signs that you might be over giving, and it's time to start honoring your own needs:

You’re Always Putting Others Before Yourself: You say “yes” even when you're stretched thin. Remember it’s okay to put your own needs first sometimes.

Your Self-Worth is Tied to Helping: If you only feel valued when you’re needed, it can be hard to feel whole when you’re not actively giving. I want you to know that you are enough just as you are.

You Fear Being Unneeded: When you're not in a caretaking role, you might feel anxious or empty. Please know your worth isn't dependent on being constantly "on call."

Setting Boundaries Feels Impossible: Saying “no” feels hard, and you worry about disappointing others. Boundaries are essential for your well-being, and it’s okay to enforce them.

You Feel Responsible for Others' Emotions: It’s natural to care, but you shouldn’t carry the weight of others’ feelings. You can’t fix everything, and it’s not your responsibility to keep everyone happy.

If you’re noticing these patterns, it’s important to take a step back and check in with yourself.

You deserve to care for yourself with the same love and energy you give others. 🌿 Taking care of you is not selfish. It’s necessary. 💖

If you would like to learn more about how to heal from over giving, check out the blog!

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Expert Advice from Therapists

The holiday season can be such a mix of emotions—joy, nostalgia, and sometimes... let’s be honest, a little stress.

While it’s a time to reconnect with loved ones, it can also bring up old tensions, unmet expectations, or the weight of keeping up with traditions.

That’s why taking a moment for self-reflection can be a game-changer.

It helps you tune into what you need, so you can set boundaries that make the season feel a little lighter and a lot more meaningful.

So why does self-reflection matter?

Helps you understand your needs

Clarifies your values

Supports with avoiding burnout

Why are boundaries important (especially during the holidays)??

They preserve your mental health

They help build and maintain healthy relationships

They support you with staying true with what matters most to you.

Setting boundaries during the holidays is not about being rigid or unkind; it’s about showing up for yourself in the most compassionate way.

By engaging in self-reflection, you empower yourself to create a holiday season that nurtures your emotional well-being, respects your values, and deepens your connection with loved ones, on your terms.

If you would like to learn more about how to manage the pressures of the holidays, check out my blog - 7 Tips for Managing Conflicts During the Holidays!

[lifebydesign66]

Best Depression Counseling Near Me

Feeling like the winter blues are taking over? You’re not alone, and you’re not powerless.

When Seasonal Affective Disorder (SAD) hits, even simple tasks can feel overwhelming. That’s where a routine can be your secret weapon! Here’s how it can help you navigate the season:

1. Provides Stability In a season that feels chaotic, a routine creates a sense of predictability and balance.

2. Encourages Motivation Small, consistent habits build momentum, making it easier to stay engaged and active.

3. Reduces Overwhelm Routines remove decision fatigue, helping you focus on what truly matters.

4. Promotes Mental Clarity By grounding your day in structure, you create space for clearer thinking and better focus.

5. Cultivates Emotional Resilience With each small win, you build strength to face challenges with greater confidence.

The key? Start small. Whether it’s a daily walk, consistent meal times, or morning journaling, every step you take is a step toward feeling more in control. 🌟

Comment below some of the things in your routine!

[lifebydesign66]

Grief Therapy in Richmond

Have you ever noticed how grief shows up in your body—tight shoulders, a heavy chest, or even a knotted stomach?

Grief isn’t just something we feel emotionally, it lives in our bodies, too. Tight shoulders, an unsettled stomach, or a racing heart can all be signs that grief is speaking through us physically. That’s why somatic reflection is such a powerful tool for healing.

✨ Why Reflect Somatically? Grief can sometimes feel “stuck” when we focus only on our thoughts. By tuning into the body, we:

Learn to notice where grief is being held physically.

Create space for feelings to flow, rather than stay trapped.

Develop a deeper connection to ourselves and our healing process.

✨ How to Begin

Pause and Breathe: Take a few deep breaths and notice how your body feels in the moment.

Scan Your Body: Gently check in from head to toe. Are there any areas of tension, warmth, or discomfort?

Move or Rest: Let your body guide you. Maybe you need gentle movement, stretching, or simply stillness to process what you’re feeling.

Grief is a full-body experience. By giving attention to both your emotions and your physical sensations, you create space for healing to unfold in its own way, one moment at a time. 🌟

Use these reflection questions to start your journey!

[lifebydesign66]

Mental Health Tips by Therapist

Did you know that 380 million people are affected by seasonal depression every year?

If you’ve been feeling off recently, you’re not alone.

✨ Here are some common signs to look out for…

Sleeping too much or struggling to sleep 🛏️

Persistent sadness or hopelessness 💔

Trouble focusing or staying motivated 💭

Appetite changes, like cravings, loss of interest in food, and significant weight loss 🍴

I want you to know that you don’t have to go through this alone. If you feel like you might be struggling with Seasonal Affective Disorder, please consider reaching out to a healthcare professional or therapist to support you through it.

If you’re in California, Life By Design Therapy is here for you. Click the link in our bio to schedule a free, no obligation, phone consultation with our Coordinator.

[lifebydesign66]

Somatic Therapy Near Me

Do you feel like your energy disappears as soon as the days grow shorter?

You’re not imagining it.

Winter has a real impact on your body and mind. Here’s why:

✨ 1. Less Sunlight = Less Energy Sunlight plays a key role in regulating our sleep-wake cycle and boosting serotonin (the “feel-good” chemical). With shorter days, your body might struggle to stay energized and balanced.

✨ 2. Your Body Wants to Hibernate Our natural rhythms shift in the winter, making us crave more rest. While it’s normal to slow down, modern life often demands the same productivity year-round, and it can leave you feeling depleted.

✨ 3. The Cold Affects Motivation When it’s freezing outside, it’s tempting to stay cozy indoors. Reduced activity levels can make you feel sluggish and lower your mood.

✨ 4. Emotional Stress is Higher Winter can bring added challenges like holiday pressures, seasonal affective disorder (SAD), and loneliness, all of which drain emotional energy.

💡 What Can You Do?

Get light exposure: Spend time outdoors or try a light therapy lamp.

Stay active: Gentle movement can boost energy and improve your mood.

Rest intentionally: Honor your need to slow down without guilt.

Stay connected: Reach out to loved ones or a support network for encouragement.

Feeling tired in winter isn’t a failure, it’s your body responding to the season. By tuning into your needs and making small adjustments, you can find balance and nurture your energy until brighter days return. 🌟

[lifebydesign66]

Seasonal Affective Disorder

Stop scrolling! If you're starting to feel off this winter...this post is for you!

It’s common for mood changes to happen with the seasons, but understanding the difference between Seasonal Affective Disorder (SAD) and Winter Blues can help you take the right steps toward feeling better.

✨ Winter Blues

A temporary dip in mood or energy.

Short-lived and improves with lifestyle changes, like more light exposure or gentle movement.

Doesn’t interfere significantly with daily life.

✨ Seasonal Affective Disorder (SAD)

A type of depression linked to seasonal changes.

Symptoms last longer and can impact your daily functioning.

Often requires more structured support, like therapy, light therapy, or medication.

💡 Why This Matters Both are valid experiences, but if you’re feeling persistently low or unable to keep up with daily life, it might be time to reach out for help. You don’t have to struggle alone, SAD is treatable, and even small steps can make a difference.

🌟 Whether it’s the Winter Blues or SAD, what you’re feeling is real, and your mental health deserves attention and care.

If you would like to learn more about Seasonal Affective Disorder and the Winter Blues, read my latest blog - Winter Blues or Seasonal Depression? How to Tell the Difference and Find Relief.

You can find the link to read in my bio!

[lifebydesign66]

🙂 Communication Tips: Help Your Partner Feel Safe 🙂

Are there times when you struggle to say the right words to your girlfriend, boyfriend, partner, or spouse in order to create a sense of emotional safety?

Helping your partner feel safe and secure is essential for any relationship. Showing affection, kindness and understanding are key, as well as making sure your partner knows that you are listening to them and taking their needs into account. Building trust and creating a safe space for open communication is also important. These words can help your partner feel safe when feeling overwhelmed, anxious, or depressed.

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Grief and Loss Therapy in Richmond

💬 “Why am I still feeling this way? Shouldn’t I be better by now?” 💬

If you’ve ever had these thoughts while grieving, you’re not alone. Grief isn’t something you “fix”, it’s a journey, and it looks different for everyone.

It doesn’t follow a straight line, and it definitely doesn’t come with a timeline. One day, you might feel like you’re doing “okay,” and the next, a memory or a song might leave you in tears. This is normal. This is grief.

✨ Here’s what we want you to know:

Your feelings are valid. Whether it’s sadness, anger, numbness, or even moments of joy—they’re all part of the process.

There’s no “right way” to grieve. It’s not a checklist to complete or something to “get over.” Your journey is uniquely yours.

Healing takes time. Be gentle with yourself and allow space for the ups and downs.

Grief can feel isolating, but you’re not alone. Surround yourself with people who will hold space for your emotions without trying to “fix” them. And remember, it’s okay to ask for support. 💞

Grief is a testament to love, and your journey is a reflection of that love.

Take it one moment at a time. 🌿

Working through grief can be a challenge. Consider using a Grief Workbook to navigate the ups and downs you’re experiencing. I’ve created a workbook for just that. You can download it through the link in my bio!

[lifebydesign66]

Disagreement Resolution

Did you know that it can feel incredibly freeing to realize that not every conflict needs closure, and not every disagreement has to end in resolution.

Sometimes, the best choice is no response at all.

It’s natural to want harmony in our relationships, and many of us feel compelled to "fix" things right away or prove our point to create understanding.

However, choosing not to engage can be an empowering way to maintain inner peace.

When you pause instead of responding, you’re setting a boundary that protects your energy and preserves your well-being.

Disagreements are part of life, but you don’t have to let them define your relationships or drain your energy.

Remember, it’s okay to prioritize peace over winning an argument, and sometimes, that’s the most compassionate choice for everyone involved. 🕊️

What are some other ways you’re protecting your mental and emotional well-being? Let us know in the comments!

[lifebydesign66]

Stress Therapy in Berkeley CA

Feeling a little off as the days get shorter? You’re not alone. Many people experience the winter blues, a temporary dip in mood, but for some, it’s more than that.

Seasonal Affective Disorder (SAD) is a form of depression that can affect your daily life in deeper ways.

In our latest blog, we’re breaking down: ✨ The key differences between the winter blues and SAD ✨ Common signs and symptoms to watch for ✨ Practical tips and tools to feel more like yourself again

Plus, we’re sharing evidence-based strategies to help you navigate the darker months with more light and ease.

If you’re wondering whether what you’re feeling is “normal” or something more, this blog is for you. Take the first step toward understanding and relief today. You can find the link to read my bio!

[lifebydesign66]

🙄 How To Communicate Your Anxiety So People Will Understand🙄

 Have you ever experienced challenges when it comes to communicating your anxiety to others? 

While difficult at times, communicating about your anxiety to others can have numerous benefits. Firstly, sharing your feelings helps you receive emotional support and reassurance, reminding you that you're not alone and that caring individuals are there for you. Expressing your anxiety also validates your emotions, easing self-judgment and providing comfort. By discussing your anxiety, you gain self-awareness, can better understand your anxiety triggers and build coping strategies.

💝Are you in California and Interested in Starting Therapy? Schedule A Free Therapy Phone Consultation ➡️

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🌧️ Is It the Weather or SAD? Here's How to Tell 🌧️

As the days get shorter and the weather gets colder, it's easy to feel down, but sometimes, it’s more than just the winter blues.

If you're feeling off and unsure whether it's the weather or something more, you're not alone.

Seasonal Affective Disorder (SAD) can mimic those seasonal mood shifts, but it’s important to recognize the signs.

It's okay to acknowledge how you’re feeling, whether it’s the weather or something deeper, your emotions are valid. 🌿

Swipe through to learn more about the signs of SAD, and remember, it’s okay to reach out for support if you need it. You don’t have to go through this alone.

If you would like to learn more about the Winter Blues and Seasonal Affective Disorder, read my latest blog -Winter Blues or Seasonal Depression? How to Tell the Difference and Find Relief

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Mental Health Support in Berkeley

❄️6 Life-changing habits for taking care of yourself this winter!❄️

Winter affects us all differently, but taking proactive steps to support your mental health can make a big difference.

Here are 6 strategies that can make a real difference:

🌞 Soak Up Sunlight: Shorter days mean less sunlight, which can affect your mood. Try to spend time outdoors when possible, or use light therapy to boost your energy levels.

🧘‍♀️ Engage in Gentle Movement: Whether it's stretching, yoga, or a walk around the block, gentle movement helps reduce stress and improve your mood.

💬 Stay Connected with People You Love: Even if it’s hard, maintaining connections can help combat isolation and remind you that you’re supported.

📅 Stick to a Routine: Keeping a consistent daily schedule helps maintain a sense of stability and control, especially when the weather makes it harder to feel motivated.

🥗 Nourish Your Mind and Body: Eating balanced meals and taking care of your mental health can have a huge impact on your overall well-being. Don’t forget to prioritize self-care.

🆘 Seek Professional Help When Needed: If you’re struggling, don’t hesitate to reach out for support. A mental health professional can offer guidance and tools to navigate the winter months.

Taking these simple steps can help you feel more grounded and connected. Remember, your mental health matters, and it’s okay to ask for help when you need it. 🌿

If you would like to learn more about Seasonal Affective Disorder and coping with depression this winter, check out my latest blog, Winter Blues or Seasonal Depression? How to Tell the Difference and Find Relief. You can find the link to read in my bio!