New Year's Solution
by Sandra Knapp, MS, LPC on December 31st, 2020
As we countdown the last few hours of 2020, many of us are pondering our resolutions and changes for the new year. There is excitement and momentum for change, and yet, according to research most of us will maintain the changes for only about two weeks.Unrealistic expectations, impulse based decisions, “shoulds”, and lack of connection with ourselves greatly contribute to our old routines returni...
Recovery During the Pandemic
by Sandra Knapp, MS, LPC on July 14th, 2020
These uncertain times have created an environment of isolation, loneliness, anger, and a state of feeling overwhelmed for many. Being in early recovery these emotions may be the trigger for a breaking point. The lack of control over our environment can create a daily HALT experience. HALT is an acronym for Hunger, Anger, Loneliness, and Tiredness. These basic functions and emotions serve as a warn...
Be Independent from Your Addiction this Independence Day
by Sandra Knapp, MS, LPC on June 24th, 2019
Independence Day is said to be the fourth most celebrated holiday in the United States. 4th of July is synonymous with parties, fireworks, socializing, eating, and drinking. Individuals who are in recovery from alcohol and drug addiction encounter special challenges during this time, especially early on. Relapse rates increase around the holidays, therefore being prepared for the triggers is one way to reduce chances of threats to recovery.
Cycles of Response - Improving Communication
by Sandra Knapp, MS, LPC on June 11th, 2019
Ever heard the saying “humans are creatures of habit?” Well our thoughts, feelings, and responses can also become habitual. Habitual thought patterns and behaviors can become problematic as the response often does not match the circumstance or the desired outcomes. The diagram demonstrates an unhelpful cycle of response and healthy way to approach internal processes and communication. Let’s explo...
June is Post-Traumatic Stress Disorder Awareness Month
by Sandra Knapp, MS, LPC on June 1st, 2019
FACTS:🍃5 in 10 women and 🍃6 in 10 men will experience at least one traumatic event during the lifetime.*🍃Traumatic events may include physical and sexual abuse, neglect, natural and manmade disasters, medical procedures, and death. They may occur to self or individuals witness someone else undergo these traumas.*🍃Untreated #traumas often lead to post-traumatic stress, #addiction, #depression, and ...
How to choose the right therapist in 5 steps
by Sandra Knapp, MS, LPC on April 4th, 2019
Have you ever browsed through Psychology Today or Google searched for a therapist? You may have found yourself scrolling through pictures and taglines of clinicians describing their work. Did you spend hours reading professional biographies, researching clinical jargon, and then after feeling overwhelmed with information, closed the window without calling any of them? You are not alone. Choosing...
by Sandra Knapp, MS, LPC on April 1st, 2019
Looking for ways to reduce stress? Take a few minutes to watch this video and practice relaxation.
by Sandra Knapp, MS, LPC on August 1st, 2017
Next time you are outside, look up at the sky and notice the clouds. Notice the shapes and sizes, the colors, and the movement. Then bring your attention to your thoughts and feelings. Think of your thoughts and feelings as clouds you just observed in the sky. Picture that you, your body, and your general being are like the open sky, which provides the space for clouds to form and pass by. As tho...
by Sandra Knapp, MS, LPC on July 4th, 2017
Racing heart, pounding in ears, nausea, stomach cramps, difficulty breathing, dizziness, blurry or spotty vision, thoughts of dying or going crazy, dry mouth, sweat, and numbness in the face, feet, and arms. Do these symptoms sound familiar? If so, you have met our friend anxiety. All of us have experienced anxiety at different times in our lives. Whether we felt our dry tongue and lips sticking t...