Are you a Highly Sensitive Person?

You have always felt like you're different from other people. You get overwhelmed easily, you feel other people's emotions strongly, certain fabrics feel like sandpaper when they touch your skin, and you tend to get anxious a lot. You don't fit in in the world, your family thinks you're too sensitive, and your friends certainly don't get you. You were called "Weird" when you were growing up, but you've always hated that. You don't enjoy going to the club, other loud places, or being among a large crowd. You also tend to spend a great deal of time on your own. There's something about time alone that soothes you and makes you feel rejuvenated.

Maybe you're simply just unique.

You were created with certain unique gifts that set you apart from the people around you. Maybe that's why you never fit into a box. But let's face it, a part of you always wanted to be understood. A part of you wished others would understand you. But maybe you were never meant to fit in, maybe boxes weren't made for people like you.

A Highly Sensitive Person (HSP) is someone who processes stimuli a lot stronger than others. The term was actually coined by a researcher called Dr Elaine Aron. So you might hear a lot sharper than others, notice little nuances in the environment that others ignore, feel sensations stronger (hence the itchy fabric issue) and even feel emotions more strongly than others. You feelings might get hurt more easily. A HSP is often very empathetic. They might cry more when they watch a sad movie, or they might be completely horrified and might not be able to watch violent movies or play graphic video games. They often see the hurt and the pain that other people try to hide. Because they're so empathetic, others tend to gravitate towards them and pour out their hearts to them. But the problem with this is, a HSP often feels the need to help everyone- leaving her with no energy left for her own emotional needs. If you're curious to see if you're a HSP, take the test here.

Here are some traits of HSPs:

1) People think you're sensitive or shy.

2) You are bothered by loud noises and bright lights.

3) You get frazzled when there's too much going on in your life.

4) You enjoy structure.

5) You avoid violent movies and games.

6) You love spending time all by yourself.

7) You tend to soak up other people's emotions.

So if you take the HSP test and find out that you're a HSP, congrats!! You are one of the chosen few. Only 15% to 20% of people are HSP. This is why others find it difficult to understand you-it's because you're a rarity. So take off the stigma of being weird and different. You are indeed unique- not weird. I love helping HSP women learn how to care for themselves, learn how to maneuver their way in this loud world so that they can how harness their innate gifts and create meaningful relationships. Click here to schedule a free 15 minute consultation call, so I can help you move from emotionally exhausted woman to a master boundary setter. I also provide online counseling for women throughout CA.

5 Simple ways to gain control of anxiety and fear

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This is why your life sometimes feels sucky

Thanksgiving is around the corner. The turkeys are in the freezer, pumpkins are everywhere, the leaves are looking colorful, and the air is crisp. But for some reason you are not feeling your best. All you want to do is stay in bed, be upset and not talk to people. You wonder if something is wrong with you- and maybe there is something wrong- but perhaps a few simple tweaks can turn the day around. Sometimes you feel like your life just sucks. You get trapped in an ugly black hole. The more you try to climb out, the deeper you seem to fall. 

But little do you know that there are some things you could do to possibly help you get out of the hole for good.

Start your day off right

Many people start their days off without any intentions. They spring out of bed in the morning, rush into the shower, make a cup of coffee, skip breakfast and hope for the best. If you want your days to consistently feel great, then plan them out. Now don't get it wrong, there are no quick fixes to give you a perfect life. However, people who have an intentional approach to their lives often end up enjoying their lives more than those who wake up, are unplanned and who just hope for the best.

Try to wake up 10 to 15 minutes earlier than usual. I know it sounds alarming, but trust me, your future self will thank you. When your alarm rings, slowly get out of bed, say one or two things you're grateful for (It'll even be better if you could get a notebook just for this), say a quick prayer, meditate on scripture, then reach for a glass of water to rehydrate your thirsty body. Once you're out of bed, spend about 5 minutes stretching your body. As you stretch, create a visual for how you would like your day to unfold. Imagine yourself walking to work with a smile on your face, or dropping the kids off while saying "Have a great day," or giving your spouse a hug before he or she runs out of the door. 

Intentional minds create much more positive results.

Bring the joy

Once you begin to dive into your usual tasks, do them with joy. Even if you're picking up dog poop or combing your screaming child's hair, remind yourself that you are actually lucky that you get to do these things. These subtle mindset shifts will help you move from disgruntled to appreciative. When you go to the store, greet the greeters with a smile. Smiles are free, and they bring joy to most people (ignore the perpetually grumpy folks). 

Before you begin your work day, take 30 seconds to breathe and tell yourself that today will be a great day. It'll be great, not because everything will be perfect, but it'll be great because you have decided to bring the joy with your wherever you go.

Pick the right people to do life with

Life can be so sweet- that is if you have the right people to do life with. When your friends and family members are negative, uninspiring or unsupportive, then it's time to do something different. Now of course you don't get to pick your family members, but when you notice that you are trapped in a toxic environment, perhaps it's time to put them at arms' length. I'm not saying to cut them off, but you get to decide how much time you can spend with them, and how much of yourself to share with them.

The same goes with friendships. If the top 5 people you hang out with aren't living the happy, balanced life you've always dreamed about, then it's time to evaluate your circle. You should only be hanging out with people who leave you feeling recharged, excited about life and feeling great. if your friends seem to be going nowhere fast, chances are your life will go nowhere fast. You are who you hang out with. So take a long, hard look around you.

This might sound harsh, but I've seen too many people be sucked into negative spirals by friends who are no good for them. Find out more about how your friends could be increasing your anxiety in this blog post- This is how your friends are increasing your anxiety

Put the phone down

This last one sounds strange. What does a phone have to do with a sucky life? Well too many people spend entirely too much time scrolling mindlessly on social media. They could be working out, networking, taking naps, eating, and enjoying the world, but they spend all the time on social media. Make an effort not to pick up your phone right when you wake up and right before you go to bed.

Give your thumbs, your eyes, your posture and your mind a break. When you feel the urge to post all of your feelings to complete strangers, perhaps think of a friend you could share those feelings with. Create real connections. When you are at work, try to plow away at your actual work tasks and resist the urge to use your phone as a crutch. 

Another problem with too much phone use is that it creates the green grass syndrome. You begin to imagine that everyone is living their best lives except you. You look at their flashy cars, their 6-pack abs, their amazing executive offices, and you begin to feel self pity. Truth is, social media only highlights the best of the best. very few people chronicle their journey to the top. Most people only show themselves on their best days-with great hair, great makeup and their best outfits.

So before you get sucked in, put the phone in a drawer, or in another room. Put your head up, and enjoy the life you actually have. Remember, the grass isn't greener on the other side. It's actually greener where you water it.

And if you are feeling like you just can't take these steps on your own. Click here to schedule a free 15-minute consultation call to determine if I'm the therapist to move you from sucky life to happy life. You can also call me on 951-905-3181. I help women who are overwhelmed and anxious, create boundaries, find their strengths and live calm lives.

Top 6 reasons why you haven't met with a therapist in Murrieta CA

You've known for a while that something is off. Your mind is swirling with worry all the time, you feel sad when you should be happy, and sometimes, you seem to cry for no reason at all. You know you're a smart, competent woman, but sometimes you just doubt yourself. You wonder if you'll be like this for the rest of your life. It's bringing you agony and you just can't stand it.

You've heard some of your friends talk about therapy. It has crossed your mind to maybe call someone, but you're not sure if a therapist will be able to help you. After all, you're not 'Crazy,' so why would you want to call someone?

Well, here are some of the possible reasons why you probably haven't picked up the phone to schedule your first appointment.

1) You're too scared to meet with a psychotherapist

Most people are terrified when they first call or email me for counseling in my Murrieta/Temecula office. It's actually quite normal. Think about it- you've struggled with this huge problem for weeks, months, or even years and it's terrifying to bare your soul to someone you barely know. Well, one of the reasons why therapy could work so well for you is that your therapist is a neutral third party who is trained to identify behavioral and relational patterns. I personally don't judge you when you walk through my doors.

My job is to ask the right questions so we can figure out-together- how to get you out of the rut you feel. If I were to criticize you or judge you it'll actually get in the way of me doing great work. And if this makes you feel better, counseling is quite common in California.

2) You think a therapist might label you as crazy 

I've heard this one before. "I just want you to know that I'm not crazy." Well, when a potential client calls me, I don't for a second label her as crazy. The way I see it, people call a therapist when they are tired of feeling stuck. It's as simple as that.

Never would you hear me use degrading or insulting words. And if your therapist ever addresses you in a demeaning or disrespectful way-please run fast in the other direction. You don't deserve such horrible treatment.

Let's set the record straight. Therapy isn't for "Crazy people." Therapy is a great way to treat mental health symptoms, get some clarity and move closer to the goals you have set with your therapist. Therapy can be a powerful tool because your therapist is well trained and can give unbiased guidance. If you were "Crazy," a therapist wouldn't be able to help you anyway. 

3) You don't want your friends or family to know that you're talking to a therapist 

The great thing about therapy is that it is actually confidential. So whether you see a Temecula therapist, a San Diego therapist, you go for counseling in Murrieta, or you go for counseling in Los Angeles or Riverside, psychotherapy is still confidential.

This means that we keep whatever you say as a secret. Just call me Murrieta's best keep secret. The only issues we must report by law are child abuse, elder abuse, dependent adult abuse, as well as if you are a danger to yourself or somebody else. And of course, these laws are put in place because we protect people who cannot otherwise protect themselves.

I'd rather you get mad at me, and I ensure you're safe, than let you harm yourself. So your family and friends will not find out that you are in therapy- unless you want to tell them. I pride myself as being the best kept counseling secret in the Murrieta/Temecula area.

4) You don't know if you'll be able to trust a therapist

Talking to someone you've just met is really difficult. Trust me, I know. But the great thing about therapy is that because there is no judgement, your therapist is able to see things clearly. When you are in the eye of the storm, all you see is debris and chaos. And usually, you- the client are in the eye of the storm.

But your therapist sits right outside of the storm where he or she can see everything else. Of course at first it will all feel awkward when you come into session, but with time-if the therapist is a great fit for you- you'll feel more comfortable.

This is why I offer all new clients a free 15 minute consultation call so we can both decide if we will work well together. I also only see a very limited number of clients so I can provide each client with individualized, targeted service.  You're not a number.

You're a person with feelings, challenges and goals. And my job is to help you overcome those difficulties. And then what happens if you meet with a therapist and you absolutely can't stand her? Well, you just let her know that you're not a good fit and you find someone else if you so wish. You are under no obligation to keep on working with a therapist you don't connect with or trust.

Find out more about ways that a therapist can help you in this post- How can a therapist help you?

5) You don't have time to see a therapist or counselor

Majority of my clients come in to see me once a week, and then when things get better, we go down to every other week, and sometimes, even once a month. It all just depends on their individualized needs.

But what happens when you can't seem to fit 1 hour a week into your schedule? Well, then you discuss it with your therapist ahead of time so that you both can work on a mutually agreeable solution.

Some people choose to do online therapy. The beauty of online therapy is that you can pick any counselor in California.

Online counseling in California is also convenient. It's therapy from the comfort of your own home or office. The benefit is that you still get to work on your goals, while in the comfort of your home. You also avoid driving time. It's definitely something to think about. I wrote more about online therapy in this blog post- The benefits of online therapy

6) You don't have the money 

Sometimes people do not even search for a therapist. They assume that they cannot afford one. Some therapists are contracted with specific insurance companies. It means that they signed a contract with that company so they can be reimbursed for services provided.

Note that for an insurance company to cover your sessions, you will have to be diagnosed with a mental health disorder. Same thing as if you were going to see a physician. He or she will have to give you a diagnosis in order to be reimbursed.

Sometimes you will be responsible for a co-pay or you'll have to meet a certain deductible. It all depends on what insurance plan you have. You can call your insurance company to verify how much it would cost and how many sessions they are willing to cover. 

Sometimes therapists will not bill your insurance company directly, but they will charge you a fee up front before each session. Therapists' fees range so don't assume that you can't afford one. The key is to keep searching for the right fit.

And in some cases, if you have a PPO insurance plan, you might be able to get reimbursed if you see a therapist who doesn't have a contract with your specific insurance company.

Of course, always ask your insurance company first to verify your benefits. Usually, you'll pay the therapist's fee upfront, then the therapist will give you a receipt called a super bill. After you submit the super bill to the insurance company, they will reimburse you according to their specified rate.

These are the top 6 reasons why many people do not reach out for counseling in Murrieta or counseling in Temecula.

If you are a woman seeking a Black therapist in Murrieta for anxiety, insomnia or marriage counseling in my Murrieta office and online, click here to schedule a FREE 15 minute consultation call .

How can a therapist help you?

You've been struggling with anxiety for a while but you just try to brush it away. Everyone knows you are a strong woman, so you know you will get through this. However, some days, you don't know if you can handle everything that's going on- the constant worry, the heart palpitations, the tightness in your shoulders, the thoughts that just won't stop. Will you be okay? You know one or two friends who have gone to therapy, but you think therapy is for weak people or rich people.

You cannot separate your physical health and your mental health. They work hand in hand.

Trust me, as a therapist in Murrieta, CA, who sees counseling clients from all over California, I've heard it all before. I grew up in a culture where there was actually no such thing as therapy, and mental health was not discussed when I was a child. We just thought we should pray it away.

But as I got older, I realized that your mental health is just as important as your physical health. You see, your mind and your body are connected. That's why if you're feeling sad you might find yourself eating too much or sometimes not eating enough. Or if you're feeling super anxious, you might feel your heart beating faster. You can't ignore one without negatively affecting the other. 

Think of it this way- if you broke your arm, would you just pray that your bones would heal themselves? I guess not. You would pray as you were on your way to the doctor. And if you are looking for a Christian therapist in the Murrieta/Temecula area, I also provide those services.

How to select a therapist in Murrieta, CA or a counselor in the Temecula area

The first step is to find a therapist in Temecula who will understand you. I always suggest you do a phone consultation to see if you even like the therapist before actually taking a trip to his or her office. The same rules apply if you’re seeking a therapist in the Bay Area, counseling services in San Diego or a therapist in Riverside, CA.

You do not want to waste your time with a therapist who is not a good fit for you- even if their office is super close to your home.

Decide what gender you want your therapist to be, what race and what background you're comfortable with. Some people prefer a therapist who looks like them- like a Black therapist or a female therapist.

Others don't really mind if their therapist looks different. Either way is okay. Some will choose a therapist of their same religious background- like a Christian therapist, and others don't really mind about the therapist's beliefs.

Do you want a therapist that practices online therapy or counseling as an option in case you have to be away on business? These are all important things to think about.

How can a therapist in Murrieta or Temecula help you?

So after deciding what type of therapist you want and talking with him or her over the phone to decide if both of you will be a good fit, it's now time to think about what you want help with.

1) Set clear goals for your therapy sessions.

For a therapist to help you, he or she cannot read your mind. You should have clear goals. I always ask my clients, "When therapy is over in say 6 months, how will your life be different?" This gives me a clear idea of your goals and expectations.

Once you pick your goals, then I can write out a treatment plan- a summary of 2 or 3 goals you want to accomplish and how we are going to get you there. So you interview potential therapists or counselors, talk to them on the phone to see if you like them, then decide with them what you want to achieve while in therapy.

2) Understand that therapists are neutral.

Therapists are neutral parties who do not have any emotional investment in you. Even if you are working with a Black therapist, we still maintain the same level of professionalism.

Well of course my wish for all my clients is that they reach their goals and thrive, but because I'm not your friend, I can view your situation with great clarity. This is also why I hand select every client before I work with them. I only make sure I take you on if I can actually get you results. If I think I can't get you results, I'll refer you to someone who I think might be a better fit for you. No harm. No foul. I'm pretty straightforward with my process.

3) Therapists in Murrieta, CA look at you from the outside in.

Because I am not your friend or family member, I can give you a bird's eye view of things. When you are in the eye of the storm, you can't see clearly- all you notice is harsh winds and debris flowing around.

My goal is to help you look at obstacles and barriers that have led you to where you are today. When you are so overwhelmed by all the daily hustle and bustle, you miss the small details. It's my job to catch those details and make you aware of them.

Let me reiterate that whether you are working with San Diego therapists, psychotherapists in Los Angeles, Riverside therapists, or you are undergoing psychotherapy in Los Angeles, the great thing is that your therapist can give you a bird’s eye view on your life.

4) Therapists help you get in tune with emotions you've stuffed down.

Most of us don't grow up talking about feelings and thinking about how the world has affected us. We just grow up in auto pilot and try to survive. I work from a cognitive behavioral stand point.

What this means is I help you figure out how your thoughts, feelings and behaviors are linked. If you change one, you automatically change the other two. I help you figure out how issues from your past and issues in your present make you feel, so you can address them, validate yourself and learn to have more compassion for yourself. Self compassion opens so many doors and unlocks your hidden potential.

5) Therapists help you uncover patterns that have kept you stuck.

We are all products of our environment. So yes you are different from your family of origin, but we learn different things from them. Some people say to me-my mom was very anxious, so I became an anxious woman. And of course, some of our behavior is learned, so I help you figure out why you do certain things the way you do, so you can continue to hold on to what works and get rid of what isn't working well for you.

So if you grew up on a harsh environment, anger probably served you well, because it kept you safe. But once you are out of the environment, you don't have need for that level of anger anymore. And my job is to not only see you, but help you figure out how to change what needs changing.

And if you’ve never been in therapy, click here to find out about What your first therapy session looks like.

So there you have it. These are some of the ways that a counselor or therapist can help you.

If you are a woman of color in the Murrieta/Temecula area who is searching for a Black therapist near you to help you manage anxiety, click here to schedule a 15 minute phone consultation so we can move you from anxious and overwhelmed to calm and in control.

I am a counselor in California who also provides online counseling sessions for women and couples throughout California.

5 Simple ways to gain control of anxiety and fear

Download now