Leslie Garcia Leslie Garcia

Look in the Mirror

The end of the year is approaching, and our minds are preoccupied with shopping, holiday preparations, year-end performance reviews and — most of all — our own personal life evaluations. In this post, we share a brief “Look in the Mirror” Exercise with you. It is designed to help you turn your attention from what could have been to what is!

There are 56 days left in the year. Let’s approach them with a feeling of achievement, so that we may end 2017 on a triumphant note!

The end of the year is approaching, and our minds are preoccupied with shopping, holiday preparations, year-end performance reviews and — most of all — our own personal life evaluations.

As we turn back the clock and the days get shorter and colder, we are often reminded of the resolutions, goals, and plans that we had just last January. And I don’t know if it’s the winter blues, but we all fall into the trap of focusing on all the things we didn’t do rather than on the things we actually accomplished — no matter how small!

This is why I am sharing this brief “Look in the Mirror” Exercise with you. It is designed to help you turn your attention from what could have been to WHAT IS!

 


LOOK IN THE MIRROR EXERCISE

 

Note: Please find a quiet space where you will be uninterrupted for 12 – 15 minutes.

 

Q: What are 3 things (big or small) that you have accomplished this year? Write these down.

 

1.    _______________________________

2.    _______________________________

3.    _______________________________

 

As you look at your list of accomplishments, think on the following:

 

1.    Was it planned?

2.    When did it happen?

3.    Who helped you?

4.    What helped you?

 

Note: Please take a few minutes to be silent as you gather your thoughts and complete the exercise.


 

How did completing this personal inventory feel to you? Did you think you wouldn’t be able to find 3 accomplishments until you made this space to think about it? Did it also help you recognize just how many resources around you go unnoticed or under-appreciated?

If you did, no worries, we ALL do it.

However, we MUST do a better job at shifting to a positive mindset. And this means taking a few minutes out of every day to reflect on the present moment.

There are 56 days left in the year. Let’s approach them with a feeling of achievement, so that we may end 2017 on a triumphant note!

Have a great week!

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Leslie Garcia Leslie Garcia

What To Do When a Therapist Doesn’t Take Insurance

Your mental wellness is important! If you have gone as far as to research, select, and call an ideal therapist, do not be so quick to hang up — or give up — on the first call if they do not take your insurance. There are options available.

Discover the ways in which you may use your current insurance plan to offset therapy costs with an out-of-network provider.

Countless potential clients contact me and the conversation starts something like this:

Potential Client: “Do you take my health insurance?”

Me: “I don’t accept your plan, but….”  

After an uncertain pause, I would share the ways in which they could use their current insurance plan to offset therapy costs with an out-of-network provider.

You DO NOT have to wreck your budget to start your journey to wellness!

As I walk potential clients through the steps they should follow and questions they should ask their insurance provider, I am often surprised by how many are unaware about 3 IMPORTANT points:

  1. That it may be possible to receive reimbursement for sessions if the provider they are seeking does not accept their insurance.

  2. Whether they qualify for reimbursement under their current plan.

  3. The deductible and reimbursement amounts involved when using an out-of-network provider.

After sharing the relevant information, many eventually take action and follow-up with me to start therapy using their out-of-network options. I have even had other clients who call within 1 - 3 days to move forward by paying out of pocket because they felt comfortable and appreciated the time I took to educate them about their coverage options!

Your mental wellness is important. If you have gone as far as to research, select, and call an ideal therapist, do not be so quick to hang up — or give up — on the first call if they do not take your insurance. There are options available. Be persistent in discovering ways in which you can comfortably afford therapy, so that you may start your wellness journey sooner than later!

COMPLETE the form below to DOWNLOAD our Health Insurance Cheat Sheet. This will take you step by step through the questions you should ask your insurance provider when considering an out-of-network mental health professional. Note: these questions are helpful for BOTH medical and mental health services.


HEALTH INSURANCE CHEAT SHEET DOWNLOAD


For many, enrollment is fast approaching. Refresh your health goals, and choose a plan that will support BOTH your mental and physical wellness intentions!

Have a great week!

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Leslie Garcia Leslie Garcia

Mental Silence

As a therapist of color, I am heartbreakingly aware of the power of silence and shame in our communities. Silence and shame are our first barriers to healing. Lacking access to culturally competent therapists, social workers, and counselors of color is the other. However, therapists dedicated to communities of color are available to assist you on the path to healing.

WE are here to serve YOU.

As a therapist of color, I am heartbreakingly aware of the power of silence and shame in our communities. When our walls of resilience fail us, silence and shame prevent us from speaking up or seeking help for the mental and emotional turmoil we suffer.

There is also the stigma around mental health in communities of color. The misconception that depression, generalized anxiety disorder, post-traumatic stress disorder (PTSD), and even alcoholism are signs of weakness — character flaws that could be buried, beaten or prayed away.

But mental illnesses have underlying chemical and biological origins. You CANNOT just shake them off!

See Nikki Webber Allen's video below.

 

African-Americans are at a 20% percent greater risk of developing a mental disorder. Hispanic students between grades 9 - 12 are at greater risk of attempting suicide than their black and white peers. At 28.3% American Indians and Alaska natives have the highest rate of mental health conditions among all communities.

Silence and shame are our first barriers to healing. Lacking access to culturally competent therapists, social workers, and counselors of color is the other. However, therapists dedicated to communities of color are available to assist you on the path to healing.

Two excellent resources are the:

EVERYONE can use a little extra support in dealing with life’s frequent challenges. Over 70% of those struggling with mental illness will improve with therapy, treatment, and medication!

Are you seeking help but don’t know where to start? Visit the resources above, or follow this link to book a FREE Mental Wellness Consultation with us at Counseling Space, P.C. As therapists of color, we are dedicated to the mental well-being of our communities of color. WE are here to serve YOU!

Have a great week!

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Leslie Garcia Leslie Garcia

Considering Group Therapy? Here are 3 Reasons Why You Should

Group therapy provides a convenient safety net on which to build our strength as individuals while discovering a common bond as part of a larger community. For many who are on the fence about individual therapy, group therapy provides a more comfortable and satisfying bridge to healing.

There is power in belonging.

Did you know that being a part of a community with shared interests and goals automatically increases our feelings of self-worth, motivation, and creativity?

There is power in belonging.

Are you also aware that the same benefits of belonging — and more — are multiplied when attending group therapy sessions?

Group therapy provides a convenient safety net on which to build our strength as individuals while discovering a common bond as part of a larger community. For many who are on the fence about individual therapy, group therapy provides a more comfortable and satisfying bridge to healing.

 


Growth is never by mere chance; it is the result of forces working together. James Cash Penney

 

Beating isolation, learning coping skills from a diversity of peers, and being held accountable are 3 of the main reasons to register for a group therapy workshop near you. Let’s explore these in more detail:

 

1. BEAT ISOLATION: Sitting in session with others who are authentically and courageously sharing their journeys to mental wellness, is always a distinct reminder that you are NOT alone. This is called the principle of universality. Yes, each person does come with his or her own unique circumstances, but, through continued group therapy sessions, the struggle is shared. This opportunity to truly connect with others in a facilitated and safe space reduces the frequency of self-imposed alienation and builds a solid sense of self-worth.

 

2. LEARN COPING SKILLS FROM A DIVERSITY OF PEERS: Have you ever had one of those moments where you spend the entire day struggling to figure something out and when you finally ask for assistance the other person quickly offers you the solution? This is because they were able to approach the experience with new eyes and a fresh perspective. One common reason is that the person also encountered a similar situation. Again, don't think that you are alone.

In exchanging support with participants with different personalities and backgrounds, the same happens in a group therapy session. Through a constant loop of feedback and connection, members act as sounding boards and mirrors to their peers. Participants consequently develop and strengthen communication, socialization, relationship, and coping skills by modeling the successful behavior of both peers and facilitators!

Those who attend group therapy sessions are often better equipped to relate to themselves and find it easier to take risks while managing their moods and triggers in a healthy manner.

 

3. BE HELD ACCOUNTABLE: We all know it’s easier to wake up every day at 4:00 a.m. and go to the gym with a partner than it is to do it solo. Working with a compassionate group of individuals as invested in your wellness journey as they are in theirs, will reinforce the commitment and motivation that everyone needs to be successful.


 

Why not give group therapy a try? We’re always better together!

Curious about our upcoming MILLENNIAL MINDS! SUPPORT GROUP FOR MILLENNIAL WOMEN? Visit our EVENTBRITE page here or contact us at info@counselingpc.com.

Have a great week!

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Leslie Garcia Leslie Garcia

7 Simple Ways to Celebrate World Mental Health Day Everyday!

Depression affects 350 million people worldwide. 1 in 5 New Yorkers experiences a mental health disorder in a given year. A large percentage of public high school students report feeling sad or hopeless on a daily basis. Stress-related medical conditions and diminished productivity in the workplace costs U.S. businesses around $300 billion a year!

Mental health affects all aspects of our lives — and will affect someone we know! We can and MUST all do something to help shed a more positive light on mental health.

Wondering how you can observe this day for yourself? Here are 7 ways to do so.

Did you know the world has observed World Mental Health Day on October 10th since 1992?

World Mental Health Day is a vital initiative created by the World Federation for Mental Health (WFMH) an organization present in over 150 countries.

World Mental Health Day is an invitation to:

  • ENVISION a world where mental health is a priority for all people
  • BUILD awareness and advocate against social stigma
  • IGNITE the discussion on best practices for promoting mental health in the school, home, and workplace
  • CELEBRATE those who have or are overcoming mental health challenges
  • and EMPOWER those who live in silence for fear of being discovered, misunderstood, or deprived of essential care

Depression affects 350 million people worldwide. 1 in 5 New Yorkers experiences a mental health disorder in a given year. A large percentage of public high school students report feeling sad or hopeless on a daily basis. Stress-related medical conditions and diminished productivity in the workplace costs U.S. businesses around $300 billion a year!

Mental health affects all aspects of our lives — and will affect someone we know! We can and MUST all do something to help shed a more positive light on mental health.

Wondering how you can observe this day for yourself? Here are 7 WAYS to do so:

1.    MAKE A PLEDGE, starting NOW, that you will make your mental health a priority every day. Shift or remove negative distractions that poorly affect your mental health and emotional stability.

2.    PRACTICE SELF-CARE by performing, at least, ONE good habit each day that nourishes your mental health. Regular exercise, eating healthy, meditation, seeking counseling, volunteering, journaling, and expressing daily gratitude are just a few of the effective and inexpensive self-care practices available to you.

3.    REGISTER FOR A GROUP THERAPY WORKSHOP focused on your needs and interests.

And how you can observe the day with your local community?

4.    SPREAD AWARENESS on the importance of mental health and help stop the stigma around the issue.

5.    REACH OUT to a loved one who has been facing challenging times and offer your support. Let them know why you value them.

6.    SIGN the WFMH Mentally Healthy Workplace Pledge or discuss at your next team meeting.

7.    PARTICIPATE in the Thrive NYC initiative to fight mental illness. They provide Mental Health First Aid trainings, mental health plans, and a 24hr text/hotline to name a few.


If you would like to read and share more encouraging news on mental health around the world here are a few of my personal favorites:

Recognizing that we need support is just one step — finding the right therapist or support group is an even more difficult step!

Celebrate this World Mental Health Day by making a positive difference in the life of a millennial woman! Take advantage of the MILLENNIAL MINDS! SUPPORT GROUP FOR MILLENNIAL WOMEN discount.

There’s only 1 DAY left to benefit from this discount!

We’re stronger together!

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