Doing Life Together
Doing Life Together
There’s not a single person in America that hasn’t been impacted by the current pandemic and resulting quarantine somehow. These past several months have been characterized by loneliness, boredom, stress, and anxiety. That’s why many Americans have turned to drugs and alcohol to cope with the crisis and simply pass the time. Protecting yourself from substance abuse during these times of crisis is extremely important.
Dump the Alcohol
Alcohol sales have skyrocketed since the beginning of the pandemic. In research compiled by Nielsen, alcohol sales have been up 21% at liquor stores and 234% via online retailers. While drinking alcohol is less dangerous when done in moderation, there is a concern if you struggle with addiction or self-control.
Access to alcohol in your home combined with boredom and cravings may lead you to drink in excess. At least until the pandemic is over and things are back to normal, it’s best to dump the alcohol you do have and stop yourself from buying more.
Both alcohol and drugs can be draining financially, which might keep you from buying them in the first place. Unfortunately, seeing a few extra zeros in your bank account due to unemployment checks or stimulus checks might make obtaining drugs and alcohol easier than ever.
According to the American Medical Association, opioid overdoses have been on the rise since the pandemic began in March. Though you might be excited about your extra funds right now, be sure to spend it responsibly, get your bills paid, and put the rest into savings.
Find a Coping Strategy
Drugs and alcohol are often a focal point of parties and large gatherings, but substance abuse often goes hand-in-hand with inadequate coping mechanisms. Even casual substance use can turn into an addiction, primarily if you rely on substances to ease your emotional pain or “escape” the here and now. By keeping yourself from sinking into substance abuse, it’s best to find a healthy coping strategy to ease your mind and stress. That might include getting exercise, meditating, reading a book, going for a walk, or learning to play an instrument.
Keep Lines of Communication Open
One of the most debilitating aspects of this pandemic and quarantine has been the impact on social relationships. The loneliness and social isolation may cause severe boredom and the desire to “escape” to feel less lonely. Many times, this is done through substance abuse.
The best thing you can do when you feel lonely is to reach out to those you can lean on. That may include your best friend, your parents, your siblings, or even your coworker. Try to stick to a consistent contact schedule through text messages, phone calls, or video calls.
It might seem like this pandemic will never end, which may make you feel as if your life is going nowhere. When you feel like you’ve lost direction and purpose, you may turn to drugs and alcohol to get you through the day.
Giving yourself hope and prioritizing your mental health is vital, so it’s a great idea to set goals for yourself. They should be both short-term and long-term goals. Set goals for yourself during the pandemic, like exercising five times a week, and for when the pandemic finally ends, such as going back to college.
During these times of crisis, the mental health of Americans has been very much at risk. Being unable to cope with the current situation and shutting yourself off from the outside world can make you more susceptible to substance abuse. If you’re struggling with substance abuse, it’s best to reach out to a counselor or therapist to get a treatment plan in order.
Are you feeling like you're in a crisis?
Substance abuse is never the answer. It's important to take care of yourself and protect
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There is no simple answer to this question. Mental health therapy is different for every person, and if you do treatment two separate times, those times could be completely different.
So how does mental health therapy work? Is it awkward sitting in a chair talking to a stranger? Do you even need a therapist? For all this and more, read on!
How It Works
There are several approaches to psychotherapy, according to the American Psychological Association (APA). These include cognitive-behavioral, interpersonal, psychodynamic therapy, and other kinds of talk therapy. No matter which method turns out to be best for you, the conversation is the crux of treatment.
Therapy for your mental health aims to teach you how your mind and emotions work. Therapy’s goal is to change things within yourself that are causing issues in your life or can even be as simple as starting a personal growth journey. Mental health therapy takes a lot of work and involvement on your part, a good therapist is a guide that can give you tools, but they can’t change anything for you; that is up to you.
You and your therapist build a relationship in which you can openly communicate with a neutral, non-judgmental party. As this relationship develops, you and your psychologist will work together to identify and change the thought and behavior patterns that keep you from feeling your best.
When most people think of mental health therapy, they go right to counseling. Counseling is when you talk with a therapist about what is bothering you, and they ask you questions to try and dig deeper into the real reason you feel that way. It can help you better understand what you think and why you think it, enabling you to identify your issues, develop better coping skills, and grow as a person.
According to Psychology Today, different types of therapies work towards various goals, be it PTSD, depression, anxiety, or working through personal issues of any kind.
• For example, cognitive-behavioral therapy (CBT) is used to treat various issues, including panic attacks and eating disorders.
• Exposure therapy is a more niche-oriented therapy generally used to treat OCD, PTSD, or a range of phobias. Exposure therapy is just what it sounds like, exposing yourself to something that may be a trigger for you.
Do You Need Mental Health Therapy?
Any time your quality of life doesn’t want you to want it to be, therapy can help. Perhaps you have depression or anxiety issues, and treatment can help. Many people have problems from their childhoods that interfere with their adult life, and therapy can help.
According to the APA, signs that you could benefit from therapy include:
• Prolonged sadness or helplessness
• Chronic anxious feelings or worried thoughts
• Your problems haven’t gotten better despite your efforts
• Difficulty concentrating at work or in your personal life
• Drug or alcohol problems that are harming you or others
• You have problems with your relationships
• Self-esteem issues
• Problems with life skills, like confidence or motivation
• Marriage or relationship issues that require couples counseling
It is also important to note that you do not have to have any urgent issues. You may just want to learn about yourself, who you are, and work on developing a better you. In this case, therapy can help.
Types of Therapists
Different levels of education qualify and license a therapist, including but not limited to:
• MFT (marriage, family counselors)
• LCSW (licensed clinical social worker)
• MD Psychiatrists (medical doctors who specialize in psychiatry and can prescribe medications)
A great place to start is asking your primary care doctor. He or she will be able to refer you to a skilled psychologist they trust. This psychologist will often be covered under your insurance since they are associated with your primate care doctor. There will likely be a waiting period before you can see your new doctor, so be prepared for that. Your primary care doctor can often prescribe you medication to hold you over if your situation is dire. Be honest with them, and they can help.
If you do not have health insurance, consult the nearest university or mental health center. They often provide low-cost treatment and information that will help you find the therapy you need.
Psychology Today offers an online search tool to find a therapist in your area - https://www.psychologytoday.com/us/therapists
What If It Isn’t Working?
If you’ve been in therapy a while and it doesn’t seem adequate, you should consider your psychologist and your treatment plan. You also need to keep in mind that as treatment progresses, repressed negative emotions may bubble up to the surface of your mind.
If you don’t feel like you can be open with your psychologist, you might want to find a new one. If your treatment plan doesn’t seem logical for you, bring that up with your psychologist and discuss making changes.
The journey to better mental health is just that, a trip, and no one should go on a long journey alone. Therapy can be a great asset, and your therapist can be a trusted confidant that can guide you towards a better you and a better life.
Feeling like you need a change in your life?
If you're looking for someone to help guide you through the process of figuring out what's going on and how to make it better, I'm here. I work with people who are struggling with depression, anxiety, trauma or other issues that can affect their day-to-day lives.
You deserve to feel good about yourself and have all the tools necessary to live an amazing life! That’s why I offer counseling sessions tailored specifically for each individual client based on their needs so they can get back on track as quickly as possible. I also offer group sessions so clients can connect with others who share similar experiences.
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Therapy can come in many forms. Talk therapy is a practice that you can do differently where one of the most popular therapies available. Psychodynamic therapy, Cognitive-Behavioral therapy, and humanistic therapy are just a few popular therapy options.
6 Popular Types of Talk Therapy Currently Used Today
Cognitive-behavioral therapy is a widely practiced form of talk therapy that involves structured sessions. It is usually a short-term mental health treatment that addresses patterns of existing behavior. By understanding unhelpful thought patterns, the therapist can help guide the patient into making healthier choices.
Cognitive-behavioral therapy can identify beliefs the patient did not know they had. These beliefs can be about themselves, others, or the world around them, just by addressing current symptoms and not spending as much time on the past, the design of this therapy to work on simple changes.
Psychodynamic therapy stemmed from what was once called psychoanalysis. Like psychoanalysis, psychodynamic therapy allows the patient to talk about anything that’s on their mind. The subconscious thought is encouraged so that a therapist can uncover thought and behavior patterns that may contribute to distress. Psychodynamic therapy can focus on current events as well as childhood and past events.
Unlike cognitive behavioral therapy, a usual practice that is called psychodynamic therapy is on a long-term basis. It is an intensive form of talk therapy designed to treat depression, eating disorders, somatic symptoms, anxiety, and other mental health conditions.
These are designed to help the patient develop self-acceptance. For those who struggle with low esteem and depression, this can be a beneficial form of talk therapy. By focusing on current life, a humanistic approach to counseling is different from psychodynamic treatment.
Possible techniques used in humanistic therapy include role-playing, reenacting, and active listening. Those who are suffering from relationship difficulties, trauma, or depression can all benefit from humanistic treatment.
Dialectic Behavior Therapy
DBT is a form of talk therapy that identifies negative thinking patterns by using favorable behavior modification. It is one of the most popular therapies for those who struggle with impulsive behavior and suicidal ideation or self-destructive behavior.
By accepting the patient’s experience of what is happening, a patient’s trust is at the forefront. Unlike many other talk therapy practices, DBT comprises several components, including individual therapy and group skills training. Many patients who have had little success in other forms of therapy do well with this type of intensive therapy.
Interpersonal therapy mainly focuses on depression and relationship issues. An interpersonal counselor can address relationships and mood cycles that impact one another.
Eye Movement Desensitization and Reprocessing
EMDR uses talking and sensation techniques to help those who may be suffering from trauma. Specific eye movements can help reframe memories and situations so that patients no longer have to endure flashbacks or intrusive thoughts. This type of therapy generally lasts between 8 and 12 sessions.
The Efficacy of Talk Therapy
Many people assume all talk therapies are the same. In reality, just as patients are unique, so are their therapies. While cognitive-behavioral therapy may work for some people with depression, it does not necessarily work for all.
Finding the right therapy is crucial when treating mental health issues. With a suitable form of treatment and counselor, therapy can help solve relationship and mood issues.
You may have heard about talk or cognitive behavioral therapies before but not know what they entail. They're both great for different reasons and it's important to find
which one will work best for you!
Reach out today and schedule an appointment with me!
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Counseling can take many different forms. In addition to mental illness, many people seek therapy because of circumstantial issues. Depending on the person, there are a wide variety of treatment options available.
Not everyone who receive mental health treatment are mentally ill. Life provides everyone with certain challenges that may feel overwhelming. Needing professional help to overcome life obstacles is separate from having a mental illness.
According to the American Psychiatric Association, a mental illness is a condition that is associated with distress or a problem functioning in social, work, or family environments. A mental illness is diagnosable and occurs when a significant change occurs in the foundation of emotions, communication, self-esteem, or realistic perception.
Examples of diagnosable mental illnesses include schizophrenia, bipolar disorder, clinical depression, socialized anxiety disorder, obsessive-compulsive disorder, and more. Although mental illness can be brought on by external factors such as trauma or life circumstance, mental illness can also be rooted in biology. For severe cases of mental illness involving schizophrenia or bipolar disorder, medication is often a necessity.
Mental health does not describe a class of people. Regardless of personal, relational, or mood functioning, everybody has mental health. Because we are an emotional species, understanding and coping with our thoughts and feelings is essential. Visiting a mental health professional can help an individual uncover subconscious thought patterns, change problematic behavior, process grief, and repair relationships.
If you are going through a hard time and thinking of seeking professional help, here are three steps you can take to get ready for this process.
Acknowledge Your Feelings
A great deal of energy can be spent avoiding unwanted feelings and emotions. Whether you’re experiencing marital problems, living through a death in the family, or experiencing a change in routine, it can be second nature to deny your feelings. By masking them through using substances like alcohol or drugs or by avoiding them through long hours at the office, you can actually prolong suffering. The first step to overcoming difficult obstacles is to acknowledge the feelings surrounding them. Once this is done, you can accept the need for help.
If you do not feel particularly hopeful about a situation, let alone the future as a whole, it will be hard to manage whatever it is you are dealing with. By assigning small goals that can be realistically accomplished, you can start to have hope for a better life. This is not an easy step. For those who are feeling depressed or extremely anxious, having hope in the future may involve finding outside help. A mental health professional can guide you through the process of overcoming painful emotions. Many people find comfort knowing they are not alone in their struggles.
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I'm Not Okay And That's Okay!
Most people find that they recover from mental health problems after seeking professional help. While the time frame for everyone is different, an increase in energy is common. Making plans that are designed around small, individual goals can help boost confidence and happiness. Set goals for yourself and be ready to discuss those during your counseling sessions.
Therapy can help with all kinds of life circumstances. Whether you’re adjusting to a new routine or grieving the loss of a loved one, talking through the issues can improve behavior and mood. During a crisis, it is easy to become cognitively overwhelmed and when life feels unmanageable, our coping skills can decline.
Visiting a mental health professional is one way to feel secure and confident in a variety of situations.
Are you feeling stressed, anxious, or depressed?
Therapy can help. It's not just for people with mental illnesses. It's for anyone who wants to feel better about themselves and their lives. Therapy is a process of talking through your thoughts and feelings in a safe space with someone who understands what you're going through. You'll learn how to cope with stressors in your life that are causing anxiety or depression so they don't control you anymore.
If therapy sounds like something that could benefit you,
click the box below and start feeling better about yourself right away!
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At some point in our lives, we all deal with painful and negative emotions. Whether those emotions are fear, anxiety, resentment, or other fear-based emotions, if we do not learn to manage those emotions properly, they can get the best of us and destroy us.
Identify the Emotion
You cannot correctly address something you cannot first identify. It requires a level of self-awareness that allows you to sit with your feelings and truly get to the root of what is going on. The act of identifying what is triggering the negative feelings eases the burden of trying to ignore or masking it while allowing room for what was identified to be addressed in the right way.
The ultimate benefits of this can include reduced stress and anxiety (Partnership Staff, 2017).
Once you know what you’re feeling, you can begin to identify what causes you to feel that way. By identifying the situation or the trigger causing that particular emotion, actionable strides can then be taken to remove or reduce the impacts later on.
Or steps can be taken to help you learn how to manage those triggers, so they no longer produce the intense negative pain or fear-based emotion moving forward (Brown, 2019).
Redirecting the negative emotions, you feel into positive activities can be a healthy way to release negative emotions. Redirection is about channeling negative emotions and energy into an action that allows for emotional release without causing harm.
Activities can include physical events, breathing, journaling, or meditation, among others. Each of these outlets provides an opportunity to help you feel less overwhelmed and eventually reduce stress, tension, and anxiety (Scott, 2020).
Getting help from outside sources can be one of the best ways to get help with painful and fear-based emotions. Whether that support is in the form of friends and family or a licensed professional, sometimes having an additional person to talk things through with can help bring relief both mentally and emotionally.
Others can offer advice, tools, resources, and even just a listening ear to help you process what you’re feeling. It can also guide you through developing healthy coping strategies to manage negative emotions (Scott, 2020).
Being thankful is a strategy that can act as a grounding force when faced with painful and fear-based emotions. Gratitude first draws us into the present moment by focusing on the negative stimuli and causing us to find those good things that exist presently in our lives.
Then it replaces the negativity with positivity by causing us to deviate from the negative emotions towards happiness and joy that gratitude is linked with creating. Taking a few moments to either write down all that you are grateful for or even think about them helps counter these negative emotions.
We do not have to live indefinitely with painful and fear-based emotions. We can take action to help ourselves overcome negative feelings and thrive in our lives.
Whether you adopt one of these strategies or a combination of several, these are great ways to first understand how you feel, address the cause of what you’re feeling, and then develop coping strategies for situations where you find yourself encountering these negative emotions.
Brown, L. (2019, October 22). How to deal with negative emotions: 10 things you need to remember. Hack Spirit. https://hackspirit.com/negative-emotions/
Partnership Staff. (2017, May 28). Coping with fear, anger and other negative emotions. Partnership to End Addiction | Where Families Find Answers. https://drugfree.org/article/coping-fear-anger/#
Scott, E. (2020). How to deal with negative emotions and stress. Verywell Mind. https://www.verywellmind.com/how-should-i-deal-with-negative-emotions-3144603
Are you thinking about getting therapy?
If you’ve never been to a therapist before, you may be wondering what to expect and how exactly a stranger can help you with your problems. These are very common and fair concerns!
Good therapists offer you a large arsenal of therapeutic methods and research-based treatments. In fact, according to a study called Enduring Effects for Cognitive Behavior Therapy in the Treatment of Depression and Anxiety by Steven D. Hollon et al. “cognitive and behavioral interventions have enduring effects that reduce the risk for subsequent symptom return following treatment termination.”
In other words, therapy has shown to continue benefiting you even after you’ve stopped going! Finding a good therapist is often the first step in your mental health journey, besides deciding to seek help.
Read on for five ways a good therapist can help you resolve your issues.
Finding the Root of the Issue
Often, the issue you are dealing with has a much deeper root that you may not even be aware of. Sitting at home trying to find the source alone doesn’t work for many people. We don’t have an outside view of ourselves and our issues, but therapists do.
Upon talking to them about what is bothering you, they may catch onto something you've probably not noticed, at all. From there, you could attempt to fix the root of the problem rather than just struggling with its effects.
Deal With Depression
One of the most prevalent mental illnesses in our society is depression. Depression can wreak havoc on your life and greatly diminish your wellbeing. Because depression is so relevant, therapists have developed many different ways to help people deal with it. Sometimes a mindset change is all someone needs to begin the journey out of depression, and a qualified therapist is the first step to recovery.
Dismantle Your Fears
Fear is something many struggle with, and it can hold you back from living life to its full potential. A good therapist can help you deal with your fears and phobias in constructive ways.
Bringing Out Repressed Emotions
Yes, the thought of bringing up repressed memories and emotions is horrifying. Still, if you leave let them fester you; they will affect your wellbeing, quality of life, and relationships. Talk therapy provides an efficient venue for dealing with repressed emotions for a better and healthier you.
Life Skill Tools
While you and your therapist work through your issues, they will give you exercises and advice to get you through your problems and tough times, as well as help you build efficient life skills. All these will enrich your personal growth journey making you emotionally healthier, stronger, and better able to cope with life.
A Place Of Trust
The ultimate crux of therapy is your relationship with your therapist. Therapy is a place of trust, and the therapist is your best confidant. Remember that everything that takes place in therapy is 100% confidential (by law), and the therapist can not divulge anything you tell them (unless you disclose that you are planning to hurt someone).
In this place of trust, you can be yourself, and talk about the most personal issues, no matter how scary, shameful or difficult. The trust relationship facilitates your ability to be honest and therefore provide the best forum for dealing with and overcoming any issues you may have.
There are many assessment tests a therapist can employ to evaluate your mental health. If you think you may have a generalized anxiety disorder, for instance, your therapist can give you a test to diagnose it. Your therapist should also be able to draw upon their education and years of experience to test you for things you may have never thought to ask for. These tests are critical for forming a treatment plan.
In therapy, you get to enjoy sharing with a bright, neutral, and non-judgmental person. Maybe all you need are some resources and a push in the right direction. Your therapist can help you with struggles in personal relationships, painful issues, any defects you want to overcome and can even help you with your career concerns.
It is also fine if you need to vent. There are no wrong answers! Wanting to talk with a professional is a valid reason to go into therapy. You may even find that checking in every month or every other week is helpful.
Therapists have an arsenal of scientific knowledge and treatments at their disposal. They will first work with you to identify specific problems you want to address. You may walk in feeling a general dissatisfaction about your life. Your therapist will help you determine what, specifically, is making you less satisfied.
Once problems are identified, your therapist can suggest treatments. However, unlike at your primary care doctor’s office, you will need to be an active participant in these treatments. You will need to be an active participant in finding what to treat as well! You will only get from therapy what you put into it.
Therapy is not a must for everyone, but it is not a bad idea. Therapists are trained to help others process their issues. Even if you need only to vent or gain self-awareness, therapy is worth the time.
Ultimately, the goal of personal growth can get a considerable boost when you find a partner in the person of your therapist to help you through that journey.
By Holly Miller
Mrs. Miller, will you be here after school for a while?” In my third year of teaching, one of my tougher students poked her head into my classroom at dismissal. “Yes Maria, what can I do for you?” I said smiling, hiding my own hesitation. Maria and I had a rocky start to the school year. She was defiant, cut class, and often didn’t have her work done. But I tried my best to give her a clean slate every day and be as patient as possible. She asked if she could get some help on the assignment we were working on in class earlier that day and I was pleased to see her actually putting in some effort so I happily obliged. She actually didn’t need a whole lot of help and it seemed like she just needed a place to work and have someone hold her accountable. Maria started coming by after school once a week for extra math help. After a while, she asked if she could come work on any work in my classroom, even if it wasn’t for my class. I had plenty of grading and lesson planning to do, so she came by a few times every week after school and we often chatted and worked, each accomplishing what we needed to do.
After these impromptu work sessions became the norm for us, Maria started to try in class, had her work done, dropped her ‘tough girl’ exterior with me, and stopping missing class. One afternoon, she shared with me that she couldn’t get work done at home. Her mom worked late hours and she was responsible for picking up her younger siblings, making dinner, and ensuring they did their homework. She couldn’t complete homework unless she found a quiet place to work directly after school for the one hour she had to wait for the elementary school to dismiss. After she completed her work in my room, she would walk to the elementary school and basically start a ‘second shift’ taking care of her siblings. Maria shared with me that she felt like no one really cared about her success and well-being and she was too busy helping with her family to worry about herself. But coming to my class after school focused her one hour into time to complete school work and decompress from her day. I saw Maria go from almost failing to an exemplary student. She went from being angry, combative, and evasive to focused, goal-oriented, and even polite. While I heard the old adage “students don't care how much you know until they know how much you care”, Maria was my first encounter with how much truth there is in that saying. I tried my best to give her a place where she felt safe, supported, and loved.
I am a firm believer in the words of Rita Pierson, “Every child needs a champion.” If you have never heard her TED Talk, do yourself a favor and watch it here: https://www.ted.com/talks/rita_pierson_every_kid_needs_a_champion?language=en
While I haven’t put in the 40 years into education that Rita has, I can affirm that in my 12 years in education and 4 years previous to that in early childhood education, this is true. I have seen first-hand students who are loved, supported, and have safe environments succeed while others who don’t have consistent support, have hard home lives, or simply feel like no one is looking out for them fail. The number one reason students succeed is love. Behind every successful student is at least one person who told them they could do it; one person who consistently was there for them. I have had the pleasure of being one of those people to many students, but I have also lost sleep and cried over students who I couldn’t reach. While I can’t be a champion for every child, I wake up every day trying to do so for as many as possible.
We all have young people in our lives. Our own children, nieces, nephews, friends’ children, or little ones at church or in our community. It is imperative that children know they are seen, that they are important to someone, that they are loved. You can be a champion for any child. There are studies done on non-parent mentors and the positive effects on children. (There is an excellent article about it in Psychology Today, found here: https://www.psychologytoday.com/us/blog/the-moment-youth/201301/mentoring-youth-matters). As adults, whether you are formally responsible for children or not, we need to be there for the children in our lives and cheer them on. Have conversations. Check in with them. Get to know them. Ask what made them smile today. Ask what their favorite class is this school year. Ask who they sit with at lunch. Find out what makes them laugh. Do anything you can to show that you care. So many students slip through the cracks. I have mourned the suicides of too many of my students. I have felt the blow of students dropping out of school or being arrested and sent to alternative education. Raising successful young people is not a one-person job. All adults need to step up and champion children in their lives. Eventually, if there are enough people who do not give up on them, students will realize someone believes in them. There will be at least one person they can connect with and be inspired by. While many things go into student success, the greatest of these is love.
While Holly Miller has eclectic passions, interests, and hobbies, she is easily summed up as a high school mathematics teacher who found a way to thrive despite her anxiety and depression. Her goal is to spread awareness about mental health, inspire those who struggle to see that they are not alone and show them that they can find light in even the darkest of places. She enjoys spending time with her husband Luke, their two dogs, two cats, and Russian tortoise. While she may not have many impressive credentials, Holly believes there is magic in the ordinary every day and that a simple life is a good life.
Holly can be reached firstname.lastname@example.org
Do you find yourself looking at a glass as half empty instead of full? Do you tend to look at the things in your life that are going wrong instead of those going right? You can train your brain to go from negative to positive. This video is all about helping you change negative thoughts into positive ones and create positive pathways in the process.
Need help in this area? Then email email@example.com.
**This video was initially recorded in our women group.
If you need hep finding resources in your community, please do not hesitate to contact me at firstname.lastname@example.org or 717-216-0230.
Chou is a best-selling Author, a Transformational Speaker, Certified Life Coach, Counselor and Consultant on a mission to inspire people to rise above their circumstances. She is passionate about helping others achieve emotional wellness, reach their full potential, and live fulfilling lives. You can contact Chou at email@example.com
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