Therapy Fort Worth and Counseling Center

12/29/2025

Self-Care Seed of the Day: 2025 Wins List! 🎉

As the year draws to an end, people like to celebrate their “big” wins from the past year.

While that’s important, it’s equally important to celebrate the “small” (or less visible) wins you've had throughout the year.

The small changes you’ve implemented to make your life better, happier and more balanced. ⚖️

👉 Try this:
Find 5-10 minutes, a journal or piece of paper, and a pen. Then...

1.) Make a list of things you've done this year that you are proud of, no matter how small. E.g…
- breaking a destructive habit ⛓️‍💥
- starting a new hobby 🚴‍♀️
- learning to manage work stress better 😮‍💨
- etc.
(And remember, if you've implemented any of these Self-Care Seeds, that's a win to add to your list! 🌱)

2.) Consider how they have contributed toward a personal goal or just toward your overall wellbeing. 😊

3.) Congratulate yourself… You deserve to be proud of what you've done throughout the year! 🙌

🚨 After all, success doesn’t always come from one or two big things. It often comes from small things done consistently over time.

Have a happy New Year! 🎊🎆

🌳🌳🌳
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12/22/2025

Self-Care Seed of the Day #19: Savor the Season 🎁

However you spend the holidays, it’s important to “enrich” the happy experiences.

Happy moments can move in and out of our awareness so quickly if we don’t pause to absorb them.

The trick is to take a moment to savor the joy, love, warmth, sounds, smells, flavors, fun, family and friends.

You can use mindfulness to make the positive feelings a bigger part of your conscious experience thereby "Hardwiring Happiness" into your life one bit at a time.*

👉 Try this:

When you have a positive experience…

1️⃣ Enrich it by focusing your awareness on those feelings for at least 10-20 seconds.

2️⃣ Let the experience fill your awareness and expand to encompass all of you, becoming aware of all five senses.

3️⃣ Imagine that positive feeling absorbing into you and becoming part of you.

4️⃣ Recognize that this positive experience is now a part of who you are that you will take with you wherever you go.

🌟 Set an intention to practice this during happy moments this holiday season to experience them more deeply and make lasting memories as you savor what matters most.

You’ll also be adding to your overall happiness each time you enrich the happy moments and let them become a part of you.

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* See the book “Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence” by Rick Hanson, Ph.D.

🌳🌳🌳
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12/19/2025

Which is better: In-person or virtual therapy?

There’s no one-size-fits-all answer and you have to take into account individual circumstances, needs and personality.

💁‍♀️ On the one hand…

- Many people experience the greatest benefit from counseling when they meet with their therapist face-to-face in a safe and private environment exclusively dedicated to their mental wellbeing.

💁 On the other hand…

- Online sessions make therapy available to people who otherwise might not be able to access it while providing the flexibility to participate from wherever is convenient.

We discuss the advantages and disadvantages of each as well as what quality therapy should look like no matter where sessions take place.

➕ PLUS… Some tips to help you get the best of both worlds!

Check out our blog (link in bio 🔗) for more…

TherapyFW.com/blog

🌳🌳🌳

12/19/2025

Which is better: In-person or virtual therapy?

There’s no one-size-fits-all answer and you have to take into account individual circumstances, needs and personality.

💁‍♀️ On the one hand…

- Many people experience the greatest benefit from counseling when they meet with their therapist face-to-face in a safe and private environment exclusively dedicated to their mental wellbeing.

💁 On the other hand…

- Online sessions make therapy available to people who otherwise might not be able to access it while providing the flexibility to participate from wherever is convenient.

We discuss the advantages and disadvantages of each as well as what quality therapy should look like no matter where sessions take place.

➕ PLUS… Some tips to help you get the best of both worlds!

Comparing virtual and in-person therapy to help you decide which works best for you, with tips on getting the most out of counseling. Plus, is there a way to get the best of both worlds? We'll tell you how you can experience the advantages of in-person therapy and the conveniences of virtual therapy...

12/15/2025

Self-Care Seed of the Day #18: Mindful Check-in ⏱️

Do you ever get impatient in those moments when you can do nothing but wait? 😤

For example, you may become anxious as you wait…
- for your car to fill with gas ⛽️
- for your computer to update 💻
- to be called back for your doctor's appointment 🩺

While they are frustrating, these moments can be used beneficially to check in with yourself.

👉 Try this:
The next time you have to wait for something, try to notice:
* Is there any tension in my body?
* What emotions am I feeling right now?
* What thoughts are cycling through my mind?

💡 The key to mindfulness is this:

Don't try to change or fight your thoughts/feelings.

Simply observe them.

And if you notice anxiety or stress about something that is out of your control, try to let it go as you guide your mind back to the present moment.

Taking slow breaths and noticing your 5 senses can help ground the mind.

———-

(Now, not only did you pass the time, but you did a mindful reset that will help you feel calmer and more clear-minded as you continue through your day.)

🌳🌳🌳
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12/08/2025

Self-Care Seed of the Day #17: Holidays Reality Check 🎄

Around the holidays, it's easy to compare yourself to friends, colleagues, and influencers, especially on social media. ⭐️

From elaborate dinner parties to flawless relationships, you may see other people's lives and find yourself thinking "My life doesn't look like this. I should be able to do this. I must not be doing enough."

☑️ That's when it's time for a reality check.

You're only seeing a small window into these people's lives… 🪟

🚫 Nobody posts or talks about the drama, and stress they face daily, or the other important things they sacrifice.

Like a store's window display, people (especially influencers) carefully curate it to look shiny and perfect from the outside.

👉 Try this:
The next time you start comparing yourself to others and engaging in negative self-talk, pause to do a reality check.
* Everybody's circumstances and priorities are different, and that's okay.
* Nobody is perfect even if it looks like they are, and nobody expects you to be perfect.�
It isn't fair to compare your whole life to a tiny fraction of someone else's.

You are enough.

🌳🌳🌳
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12/01/2025

Self-Care Seed of the Day #16: Little Rewards 🍭

If you have a long list of tasks to get done…

👉 Try this:
- Break it up by giving yourself a small reward for completing each task. 🎁
- Pair the reward with a 5-minute break to rest your mind and regain your focus. 😮‍💨

The rewards can be a variety of things, for example:
⇒ One piece of candy per task 🍬
⇒ Print out a coloring picture and color one section per task. 🖍️
⇒ Buy some small desk decorations or stationary, and add one more to your desk per task. 🎍

💡 Having something to look forward to after each task creates , and taking a in between tasks will keep you from getting overwhelmed when you have a lot on your plate.

And you're supporting your mental wellbeing by giving yourself some happiness in between all your hard work! 😊

🌳🌳🌳
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11/27/2025

Gratitude is the gateway to joy.

Have a Thanksgiving full of mindfulness, thankfulness and happiness.

Happy Thanksgiving!

🍁🍽

11/24/2025

Self-Care Seed of the Day #15: Stress Scribble ➰✍️

‼️ A super simple way to release stress…

All you need is a paper or sticky note and a pen.
🗒️🖊️

👉 Try this:

1.) Scribble in loops throughout the paper, letting go of any need for neatness. ➿

2.) Continue until the whole paper is filled up.📜

3.) As you throw out the paper, imagine you are letting go of the stress and making room for relaxation and ease.

🫸 🗑️😮‍💨

This can be done at any time of day to take a short break and release built up tension!

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11/20/2025

Did you know… Counseling sessions actually rewire your brain to help it function better? 🧠

Furthermore, addressing your emotional wellbeing has the power to boost both your physical and mental health, making therapy a healthcare option that is:
-effective ✅
-all-natural 🌿
-whole-person 🧍‍♀️

Check out our blog to learn more…

🌳🌳🌳

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Therapy sessions rewire your brain to help it function better. Your brain becomes more “integrated," which is when you're feeling your best.

11/17/2025

Self-Care Seed of the Day #14: Reach Out 🤳

Have you been wanting to reconnect with a friend, but you’ve both been extremely busy?

“What would I even say if I did text them?” 🤔

👉 Try this:

The next time you see something that reminds you of your friend, just send them a picture and tell them you’re thinking of them. 🏞️

Some examples include:
📸 A photo of their favorite flowers from a local garden
📸 A screenshot of you streaming their favorite album
📸 A picture of a place you and they used to hang out together

This is a nice way to show you’re thinking of them, and it only takes a few seconds.

It will brighten both your days and make you feel more connected!

🔔 Remember: Social connection is the biggest factor in long-term health and happiness.

This is one quick way to prioritize it.

🌳🌳🌳
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11/10/2025

Self-Care Seed of the Day #13: Pause and Savor 🍓

Today, take a moment to pause and be present as you eat a snack or meal. 😋

The goal is to focus on your senses and give the mind a break from the pressure of accomplishing tasks.

👉 Try this:
Start by picking one food to focus on - a fruit, a piece of chocolate, etc. 🍫

1️⃣ Just observe the food, noticing the color and texture. 👀

2️⃣ Think about the process it took for this food to get to you. Did it start as a seed? Or as many different ingredients? 🌱

3️⃣ Smell the food, and try to note as many scents as you can (sweet, tart, etc). 👃

4️⃣ The best part… Put it in your mouth and savor the initial flavor, noting how the taste and texture evolve as you chew it. 👅

This mindfulness exercise not only brings happiness (who doesn't want a mid-day chocolate or fruit?), but it also relaxes the mind by giving it a break from the stress of every action needing to contribute to a larger goal.

🌳🌳🌳
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