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Health in Tandem, PLLC

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Health in Tandem, PLLC

Health in Tandem is a wellness company committed to positive transformation and discovering self-acceptance and growth.

Our counselors are caring, genuine, thoughtful, and motivated to help you find the success you're seeking.

11/21/2025

The holidays are tough on OCD - all the triggers, all the pressure for "perfection." Trying to fight the intrusive thoughts often just makes it worse.

What if your OCD wasn't a monster, but a scared inner "part" trying to protect you?

The Internal Family Systems (IFS) model teaches you how to approach that protective part with compassion, calm, and clarity (Self-energy). This is a key step to end the constant fighting within your own brain this holiday season.

Read the 3 steps to a more compassionate approach in our new blog! - Morgan

11/19/2025

They’re quiet tonight. Short replies. No goodnight text.

Cue the thoughts: “They’re losing interest” or “I must’ve done something wrong.”

Here’s how to slow that spiral with CBT:

Notice the Situation:
What actually happened — just facts.
“They’ve seemed quiet and less affectionate the past few days.”

Catch the Thought:
What story popped up automatically?
“They don’t love me like they used to.”

Name the Feeling:
What emotions show up? (0–100%)
Anxiety – 85%
Sadness – 70%
Insecurity – 60%

Check the Evidence:
For: “They haven’t been as engaged lately.”
Against: “They’ve had a stressful week at work. They’ve shown care in other ways before.”

Reframe the Thought:
“Their mood might reflect stress — not rejection. I can be curious instead of assuming distance means disinterest.”

6. Choose an Action:
✔️ Check in gently: “You’ve seemed a little off — are you okay?”
✔️ Regulate before reacting
✔️ Focus on what you can control — your side of connection

The goal:
To move from “They’re pulling away from me”
to “Something might be happening — I can approach with calm curiosity.”

When you care deeply, small shifts in your partner’s behavior can feel huge. CBT helps you pause before the story snowballs.

Curiosity over assumption. Connection over panic. -Amanda

11/13/2025

You put real effort in — and someone else gets the credit. Cue the thoughts: “Why do I even try?” or “They must not value me.”

Here’s how to catch that spiral with CBT:

1. Notice the Situation:
What actually happened — just the facts.
“My manager praised the team but didn’t mention my contribution.”

2. Catch the Thought:
What did your mind immediately tell you?
“They don’t appreciate me.”

3. Name the Feeling:
What emotions came up? (0–100%)
Frustration – 80%
Disappointment – 70%
Hopelessness – 40%

4. Check the Evidence:
For: “They didn’t acknowledge me this time.”
Against: “They’ve complimented my work before. It might have been an oversight.”

5. Reframe the Thought:
“It’s frustrating to feel unseen, but one missed acknowledgment doesn’t erase my value or effort.”

6. Choose an Action:
✔️ Note the feedback I did receive
✔️ Bring up my contribution in the next check-in
✔️ Reconnect with why this work matters to me

The goal:
To shift from “I’m invisible” to “I can advocate for myself.”

CBT helps you notice when your mind turns one moment into a story about your worth. When you feel overlooked at work, pause before deciding what it means about you. Save this for when the recognition doesn’t match the effort. -Amanda

11/10/2025

I have been revisiting some of my favorite Cognitive Behavioral Therapy (CBT) techniques in sessions and wanted to provide some examples of a cognitive reframing. Stay tuned for two more posts with examples later this month!

Firstly, we have all had this experience: we are left on read by one of our friends and we start spiraling. Thoughts like “Did I say something wrong?” or “They must not care" begin to form.

Below is an effective way to slow the spiral using CBT:

1. Notice the Situation:
What actually happened — just the facts.
“They haven’t replied since yesterday.”

2, Catch the Thought:
What automatic story popped up?
“They’re ignoring me.”

3. Name the Feeling:
What emotions show up? How strong (0–100%)?
Anxiety – 80%
Sadness – 60%

4. Check the Evidence:
For: “They didn’t respond.”
Against: “They often reply late. They might just be busy.”

5. Reframe the Thought:
“There could be many reasons for the delay.
Their response time isn’t proof of how they feel about me.”

6. Choose an Action:
✔️ Step away from your phone for a bit
✔️ Refocus on something grounding
✔️ Reach out if needed — from a calm place

The goal:
Not to erase your feelings — but to remind yourself:
A pause in communication doesn’t mean rejection.

CBT helps you catch the story your mind tells before it takes over. Try this next time your brain fills in the blanks before you have the facts. -Amanda

11/04/2025

So many of us move through our days saying we’re “fine” or “stressed,” but beneath those words are emotions asking to be seen.

Naming what we feel - sadness, anger, fear, disappointment, relief - doesn’t make the feeling stronger; it makes it clearer.

When we can identify our emotions, we can respond with understanding instead of judgment.

Our feelings aren’t problems to fix, they’re messages to listen to.

In Anadil's new blog post, The Power of Naming Your Emotions, we explore how learning to name these feelings can be the first step toward healing.

10/28/2025

As the fall season settles in, it can be easy to feel rushed through transition or pulled into many different directions.

One thing I like to do when I’m feeling this way is to ground myself through small rituals.

A ritual can be something like lighting your favorite candle, enjoying your favorite tea, or taking a slower-paced walk to notice the environment around you.

Rituals don’t need to be a big or elaborate activity, it is mostly about feeling connected with yourself and finding something that can be consistent.

Try finding meaning in your smaller rituals and reconnect with your intentions through this season. -Gia

10/23/2025

The effects of abuse don’t end when the relationship does. Survivors may wonder: Who am I now? How do I trust again?

Therapy provides a safe space to:
• Rebuild self-identity
• Strengthen confidence and boundaries
• Restore trust in your own judgment
• Heal from neglect, emotional abuse, or gaslighting

You are not to blame. You are not alone. Healing is possible.

This Domestic Violence Awareness Month, share resources, wear purple, and stand with survivors. We will stand with you. -Amanda

10/21/2025

Stressful moments are a normal part of life, but how we respond can make a significant difference.

A grounding toolkit, tools and strategies to turn to when feeling stressed, can help you feel present and steady.

This can include sensory items, movement exercises, or brief mental grounding techniques. Using these tools regularly allows them to become more natural, so they are accessible when challenges arise.

Check out Anadil's latest blog post to learn more about the benefits that come with grounding, and how to build your own toolkit!

10/17/2025

Abuse isn’t always loud. It can be quiet, calculated, and confusing.

Invisible forms of abuse include:
• Emotional Abuse: constant criticism, belittling, silent treatment
• Gaslighting: making you question your memory or perception
• Neglect: withholding care or connection
• Financial Abuse: restricting money, sabotaging work
• Coercive Control: monitoring, isolating, intimidation

Even after the relationship ends, survivors often carry anxiety, self-doubt, and difficulty trusting themselves, others, or future partners.

Therapy helps survivors name these patterns, process the impact, and begin rebuilding confidence and trust in their own voice.

Healing starts with awareness. You deserve relationships rooted in respect and safety. -Amanda

10/15/2025

Here at Health in Tandem, it is our top priority to ensure you feel safe, connected, and supported through your mental health journey.

As a team, we walk together through your wins, your low points, and growth areas, and are here through it all.

Step by step, we can navigate challenges together and find new paths forward. You don’t have to walk this road on your own! 🤝

10/13/2025

This OCD Awareness Week, we’re reminded that awareness is just the first step. Supporting a loved one with OCD means moving beyond stereotypes and into meaningful action.

In Morgan's latest blog, she shares practical ways you can:
👉 Actively listen (without judgment)
👉 Support without reinforcing compulsions
👉 Offer everyday encouragement that makes recovery possible

Your support can make a real difference. 🌿

Read more on the Health in Tandem blog!

Address

3338 N Lincoln Avenue
Chicago, IL
60657

Opening Hours

Monday	8am - 9pm
Tuesday	8am - 9pm
Wednesday	8am - 9pm
Thursday	8am - 9pm
Friday	8am - 7pm
Saturday	8am - 5pm
Sunday	8am - 5pm

Website

https://www.healthintandem.com/, https://bio.site/healthintandem

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