Queen City Wellness, PLLC

11/18/2024

10/25/2024

🌍 Exciting News! 🌍
I’m thrilled to announce that I have officially started offering immigration evaluations! With a focus on providing accurate, thorough, and compassionate evaluations, my goal is to support individuals and families in navigating the complex immigration landscape.

10/21/2024

You know that feeling when you’re replaying every awkward moment of your life, all the way back to that cringey thing you said in7th grade?

Welcome to Overthinking-ville—a place we’ve all been.

But here’s the thing: overthinking isn’t just one giant mental monolith. There are different flavors of overthinking—some are more subtle, some are loud and distressing.
Let's break down the differences between overthinking, rumination, and intrusive thoughts—and give you some actionable steps to deal with them.

Overthinking:
This is your run-of-the-mill, can’t-turn-off-your-brain problem. It's like trying to solve a jigsaw puzzle, but every time you think you’re getting closer, your mind throws the pieces back in the box. Overthinking can involve:

What if…? spirals: “What if they misunderstood me? What if I took the wrong job? What if the cat hates me for switching brands of litter?”

Decision paralysis: You’re torn between 53 possible outcomes of a situation, even though none of them have happened yet. Fun, right?

Overthinking isn’t necessarily negative, but it often keeps us stuck in a loop of analysis with no clear outcome. You feel busy, but it’s like running on a treadmill—you’re not getting anywhere.

Rumination:
Now, this is like overthinking’s angsty cousin. Rumination is when your brain is stuck in replay mode, usually obsessing over something negative from the past. It’s often tied to feelings of guilt, shame, or regret. Here’s what rumination looks like:

Endlessly revisiting painful memories: “Why did I say that in the meeting? Everyone probably thinks I’m incompetent.”

Fixation on personal failings: “I should’ve done better. I always mess things up.”

Whereas overthinking can involve planning or future events, rumination is often past-focused. It’s like you’re watching a movie of your own mistakes, on a loop, and the remote is broken.

Intrusive Thoughts:
And then we have these little gremlins. Intrusive thoughts are unwanted, often disturbing thoughts that pop into your brain out of nowhere. They can be weird, upsetting, or downright scary. Think:

“What if I just swerved into traffic?”

“What if I said something awful without realizing it?”

These thoughts can be totally irrational, but they stick like glue and make you question your sanity. And the kicker? The more you try to push them away, the louder they get.

08/25/2024

How health insurance companies control your ability to receive the care you need.

Getting mental health care covered by insurance can be really tough. Reporters spoke to hundreds of therapists who left their insurance networks to find out why.

11/09/2023

This says it All ❤️

10/10/2022

Please reach out for help if needed. Don’t let stigma stop you.

Let’s remember to take care of our mind, body and Spirit!

10/10/2022

Let’s remember to take care of our mind, body and Spirit!

08/25/2021

The science behind taking a few deep breaths.

* Focused breathing can be a powerful tool to help regulate our nervous system when we are stressed.

When we consciously direct our awareness to our breath through focused breathing, our breathing tends to naturally become slower and deeper as we focus on the sensation and rhythm of inhalation and exhalation. Every time we inhale, we activate the sympathetic branch of our autonomic nervous system, which among other things, increases our heart rate. Every time we exhale, we activate the parasympathetic branch, which among other things, slows down our heart rate.

*Understanding the science behind "take a few deep breaths to calm down" can empower us to use this tool more often.

This means that when we regulate our heart rhythms through deepening our breathing, we bring the inputs of the two branches of the autonomic nervous system into greater balance with even, slow, in-and-out breaths and messages get sent to the brain to help “calm” the brain down.

*When we regulate the two branches of our autonomic nervous system through focused breathing, we have access to greater resources to help us cope.

more info ://www.psychologytoday.com/us/blog/the-well-being-toolkit/202108/why-surprisingly-simple-tool-helps-you-cope-stress

11/13/2020

Make your appointment 👈

11/09/2020

The therapeutic benefits of expressive writing show great results. In expressive writing, the emphasis is not so much on what has happened but rather on what it felt like.

Expressive writing has been advocated for a variety of conditions, but there is still much to be learned about its applications and how it works.

10/15/2020

«Everything is temporarily, but su***de is permanent “

10/07/2020

Going to a Counselor or Therapist when you're feeling Sad or Overwhelmed should be as normal as going to the Doctor when You have the Flu. Let's end the Stigma about Mental Health.