Tips on How to Get Through Summer Travel from an anxiety therapist

When the days become longer and warmer, we all look forward to taking time off of school or work for a vacation. Especially this year!

However, vacations often cause stress, communication difficulties, and anxiety. This doesn’t mean that we shouldn’t plan that time away. There are some ways to help mitigate the difficulties that come with travel and get the most out of your time away.

Manage Your Travel Expectations to reduce anxiety

We all can be prone to creating a blueprint in our minds for how we want experiences to go. This is especially true for experiences, like travel, that we can look forward to months in advance. These expectations, especially when they are inflexible, can create a lot of stress when it comes to travel. There are a few ways holding tightly onto our expectations can get in the way of having an enjoyable experience.

Transportation Issues

If the expectation was that you were going to arrive at your destination without any delays or issues, then issues with transportation can create a lot of stress. Leave room in your expectations for the inevitable delay, missed turn, or construction traffic.

planned activities

When traveling there may be a list of things that you want to do or see, and the individuals traveling with you might also have their own list. Make room in your expectations for the possibility that you may not always enjoy the interests of your fellow travelers and that closures, weather, or sold-out tickets may get in the way of you doing all of the activities you had hoped for.

Traveling with others

It can be difficult, and rewarding, to travel with others. Leave some room for flexibility in your expectations of how your travel companions will act and communicate. Be willing to let their experience of the trip be separate from your own. For example, someone might want to stay back and watch TV while the rest of the group goes on a hike. Remember, that’s okay.

Weather

Although we have lots of information at our disposal to plan for the weather, the cold, rain, heat, or snow can surprise us. Have backup activities planned if possible, for days when outdoor activities may not be possible. And be open to this being an enjoyable experience, even if it wasn’t what you had originally planned.

a therapist’s tips for Communicating Effectively

Frustrations can run high while traveling. It can be helpful if you gather with the individuals you will be traveling with and discuss expectations, things you would like to see, and where you would like to eat.

How to Handle Frustration

If you become frustrated with another person in your group, it can be helpful to pause before reacting. Take a step back, assess the situation, and then proceed mindfully.

For example, if everyone arrives late it may be your gut reaction to yell at the person that took longer to get ready. But after assessing the situation you may come to realize that while you are frustrated, yelling at someone you are traveling with will only hinder you and others in your group from enjoying the rest of the evening.

If there is an activity that you do not want to participate in or a restaurant you aren’t interested in, communicate that by using “I” statements. For instance you might say, “I’m not in the mood for pizza tonight, I think that I’ll eat at this restaurant instead.” Try to avoid using “You” language such as “You always want pizza and it’s disgusting, why can’t you eat where I want.” This can sound accusatory and increase tension.

learn how to “Go with the Flow”

Most importantly, having a “go with the flow” or “ride the wave” attitude towards travel will allow you to enjoy yourself even when things don’t go according to plan. Inevitably, transportation might be an issue, or the weather might change. But if you allow yourself to flex and shift when things that are out of your control change, then it leaves more room for enjoyment.

You are only in control of yourself, and how you respond. Responding with flexibility and acceptance towards the constant change that is inherent in travel can be very impactful on your entire experience. This can create “funny” stories or anecdotes you tell people later. Rather than a situation that creates so much stress and anxiety that your entire day or even trip is impacted.

manage travel anxiety WITH An anxiety THERAPIST IN TAMPA, FL or broomfield, CO

If you struggle with travel anxiety, you may want to work an anxiety therapist. An anxiety therapist can help you work through your feelings and learn how to effectively manage your anxiety and cope with anxious thoughts. Anxiety therapy can give you the skills to manage anxiety not only when traveling, but in other areas of your life as well. At WellMinded Counseling, we offer anxiety therapy in Tampa, FL and in Broomfield, CO. We can also work with people throughout Florida and Colorado through online counseling.

If you are interested in getting set up with a therapist at WellMinded Counseling, you can follow these simple steps:

1. Contact our counseling office to schedule a free 15 minute consultation

2. Get set up with one of our therapists

3. Learn how to manage your anxiety so you can have a better travel experience

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING CENTER

At our counseling centers, we see clients of all ages. And our therapists can address a wide variety of mental health concerns. WellMinded Counseling offers the following counseling services:

• Substance Abuse Counseling

• EMDR

• Couples Therapy

• Relationship Counseling

• Anxiety Treatment

• Depression Treatment

• Trauma Treatment

• Teen therapy

• Self-Esteem Counseling

3 Tips from a Tampa Therapist to Beat the Florida Heat and Practice Self-Care

Self-care is an important part of our mental health. However, it can be a bit hard to find the motivation to get outside and do something fun for ourselves in the summer heart.

The humidity in Florida this time of year is averaging around 77% in Tampa. That’s a lot, and it may make it difficult to find things to do to enjoy your summer. Fortunately, Tampa is packed with great places to get out of the heat and practice self-care!

3 PLACES to slow down, engage in self-care, and beat the heat this summer in Tampa, Fl.

1. The Straz Center for Performing Arts

If you enjoy the arts, then head to the Straz Center for Performing Arts! It’s a great venue for you to catch a theater performance live, or perhaps listen to music. They have events happening multiple times a week, even some that are completely free of charge as well.

This organization is a place that you can feel good about giving your time and money to as well since they are helping establish arts education as a community priority. They are also working closely with public, private, and home school programs to enhance arts education for children throughout the Tampa Bay area. They’re conveniently located downtown right off of I-275.

2. The Florida Aquarium

Maybe you’re more into nature, and don’t want to sweat going to look for sea life down at the beach. The Florida Aquarium has you covered.

Check out the new exhibits that they have, as they rotate throughout the year, so there is always something new to see. They even have a cool coral conservation program which is scaled to have a significant impact on the restoration of the Florida Reef Tract. They are currently offering a Wild Dolphin Cruise as well as an interactive and educational experience that features birds of prey from around the world.

3. The Oxford Exchange

Finally, the Oxford Exchange is a great place to have lunch, get some coffee, find some unique gifts, and read a new or used book. The building has beautiful architecture and is very close to the Hillsborough River. It's totally worth checking out if you’re into slowing down and finding a unique place to have lunch.

There are so many great places in Tampa to enjoy, these are just a few. We hope that you take time this summer to slow down, destress, and spend more time building your self-care practice.

Why is self-care so important you may ask?

Well self-care can help you manage stress, lower your risk of illness, and increase your energy. In fact, engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, increase happiness, and more. It can help you adapt to changes, build strong relationships, and recover from setbacks.

In a national survey, done by Vagaro, Americans cited benefits of self-care as: enhanced self-confidence (64%), increased productivity (67%), and happiness (71%). From a physical health perspective, self-care also reduces heart disease, strokes, and cancer.

Self-care goals can include:

1. Taking care of your physical and psychological health.

2. Managing and reducing stress.

3. Recognizing your emotional and spiritual needs.

4. Fostering and sustaining relationships.

5. Achieving balance in different areas of your life.

Don’t miss the benefits of practicing self-care habits on a daily basis to improve your overall health. Spending just 10 minutes a day connecting with your self and practicing self-care can make a significant impact.

Reach your self-care goals WITH A THERAPIST in Tampa, fl

If you’re looking for support as you work towards your self-care goals, therapy can help! Working with a therapist can help you create a practice of self-compassion. A therapist can also help you achieve other mental health goals, such as reducing stress, managing your emotions, and building stronger relationships.

If you are interested in getting set up with a therapist at WellMinded Counseling, you can follow these simple steps:

1. Contact our counseling office to schedule a free 15 minute consultation

2. Meet with one of our caring therapists and learn more about our therapy services

3. Begin therapy and start working towards your self-care goals

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

At WellMinded Counseling we offer an array of therapy services to help our clients overcome the different challenges that they may be experiencing. Our therapists can help you manage stress and anxiety. They can also help you navigate and learn how to manage depression too. We also offer interpersonal relationship counseling for those who need support navigating their relationships.

We offer in-person sessions to those who live in and around Tampa, Florida. However, we can meet with clients anywhere within the state of Florida through online counseling too. If you have questions about how our counselors can help you, please feel welcome to reach out and ask. We are excited to be a part of your mental health journey.

Using your Out of Network Benefits to pay for Therapy

Out-of-network insurance benefits can help make therapy more affordable. Unfortunately, new therapy clients often don’t understand that’s an option. Or, they truly find the process confusing and overwhelming. Insurance companies don’t always make their processes easily understood, unless you’ve spent some real time figuring it out (read: hours of your life spent on the phone).

To help you navigate the process, we put together a guide to understanding the basics so that you can get quality and affordable therapy, and get paid.

Need help covering the cost of therapy?

Out-of-Network benefits are the portion of costs that your insurance company will cover for services that are provided by someone who is not on their panel. These benefits can vary significantly from plan to plan (not just company to company). Not all plans even offer out-of-network benefits. Generally speaking, HMOs do not offer out-of-network coverage while PPO, EPO and POS plans do. 

Finding out about your specific coverage will help you make informed decisions about how to fit therapy into your budget. Planning ahead for expenses tends to be very useful when decreasing anxiety around beginning therapy.

Here are the steps to follow for Accessing Out of Network Benefits:

1. You’ll want to find out about your specific coverage.

   Call your insurance provider using the number on the back of your insurance card. If there is a number specific to “behavioral health” or “mental health”, use that one. Otherwise, call the main benefits line.

2. Once you are speaking with the proper representative ask these 4 questions:

   1. Do I have out-of-network coverage for therapy? If so, do I have a deductible to meet before my coverage kicks in?

   2. What percentage of each session will be covered? Is there a maximum allowed amount?

   3. Is there a limit to how many sessions I can access in a year?

   4. Will my benefits cover online therapy or only in-person services?

   5. How do I submit a superbill to my insurance provider? (See below for what a superbill is.)

3. Understanding the lingo that your insurance company may use

   Understanding some of the lingo that the insurance company will use is super helpful as well. Because after you figure out your benefits, you’ll want to ask your therapist or their admin staff for a Superbill.

   1. A Superbill is is essentially a very detailed receipt that provides your insurance company the information it needs to process a claim for reimbursement. The client pays the therapist for services up front, requests the superbill from the provider, submits the superbill, and then is reimbursed directly by the insurance company. Usually they’re reimbursed through a check that will come in the mail.

   2. Your insurance company will most likely have a brief form for you to complete when submitting your superbill for reimbursement electronically or via mail. Typically, you have 1-2 years to submit these. But of course the sooner you submit, the sooner you get paid!

Now, what if when you call your insurance they say you don’t have Out of Network Benefits?

Here is plan B:

• Use your FSA or HSA benefits: Therapy is generally a covered service that you can use your Flexible Spending Account or Health Savings Account funds to pay for. Provide this card to your provider or their admin staff to process for any treatment you receive.

• Find an in-network therapist: Most therapist databases offer the option to sort by insurance provider to narrow down your options. (Our therapists on our team do have 3 insurances they take including Aetna, United Healthcare and Cigna). Or, use websites like Psychology Today to find someone in network.

• Ask about reduced fee and sliding scale options: Many therapists reserve a portion of their caseload for reduced fee options for people with financial need. Many of our provisionally licensed therapists and interns offer reduced pricing options as well. Open Path Collective is a great resource for finding a therapist from $30-60 per session.

If you still have questions, please reach out to our admin team! They will be happy to help you navigate your way to a provider that works for your therapy needs.

begin therapy in florida or colorado

At WellMinded Counseling we have therapists licensed in the state of Florida and Colorado. We also offer online therapy services so we are able to see clients located anywhere within those two states. If you’re interested in getting set up with one of our therapists, you can follow these steps:

1. Contact our counseling office and schedule a free 15 minute consultation

2. Meet with one of our caring therapists and learn more about our therapy services

3. Begin therapy and start working through the challenges in your life

SERVICES OFFERED AT WELLMINDED COUNSELING

The therapists at our counseling center in Tampa, FL and counseling center in Denver, CO see clients of all ages and addresses a wide variety of mental health concerns. WellMinded offers the following counseling services:

• Substance Abuse Counseling

• EMDR

• Couples Therapy

• Relationship Counseling

• Anxiety Treatment

• Depression Treatment

• Trauma Treatment

• Teen therapy

• Self-Esteem Counseling

Moving to a new area? Spots to find inclusive and like-minded community

Making a Plan

Happy Pride Month! This month is dedicated to celebrating and supporting the LGBTQIA+ community. Moving to a new area can be a challenge, and also one of the most fulfilling things you can do. Each person goes into their move with a plan; this could be getting familiar with the area, settling into a new home, or making new friends. In the digital age, it is more convenient to move to another city and make connections through social media. However, it can be difficult to maintain online relationships. Often times it can be nerve wracking to meet new people, and especially to try to get a sense if these people who are inclusive or like-minded.

To make this process a little easier, here are some local resources to reach out to find your community in Colorado!

The Center on Colfax

“The largest LGBTQ community center in the Rocky Mountain region, giving voice to Colorado's lesbian, gay, bisexual, transgender, and queer (LGBTQ) community and playing a pivotal role in statewide initiatives to reduce harassment and discrimination. Today we are focused on fulfilling our mission by ensuring that every member of the LGBTQ community has access to the programs and resources they need to live happy, healthy, and productive lives.”

Queer Asterisk

“Queer Asterisk is a nonprofit organization guided by queer and transgender leadership and rooted in community. We provide counseling services, educational trainings, and therapeutic programs centering queer and trans experiences.” 

One Colorado

“One Colorado is the state’s leading advocacy organization dedicated to advancing equality for lesbian, gay, bisexual, transgender, and queer (LGBTQ) Coloradans and their families. We effectively advocate for LGBTQ Coloradans and their families by lobbying the General Assembly, executive branch, and local governments on issues like safe schools, transgender equality, relationship recognition, and LGBTQ health and human services.”

Here are some LGBTQ+ owned and friendly local restaurants, bars, and breweries in the Denver area!

Resources

https://prideresourcecenter.colostate.edu/resources/northern-colorado-fort-collins-resources/

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING CENTER

Our Denver area counseling center sees clients of all ages and addresses a wide variety of mental health concerns. WellMinded offers the following counseling services:

• LGBTQ Affirming Counseling

• EMDR

• Online Therapy

• Group Therapy

• Couples Therapy

• Relationship Counseling

• Anxiety Treatment

• Depression Treatment

• Trauma Treatment

• Teen Therapy

• Self-Esteem Counseling

What you need to know about support groups: disputing some common myths

Group therapy is an often overlooked yet very effective form of therapy, in which, 1-2 mental health professionals will run a group with 6-8 members (or less). Group therapy can be done in conjunction with individual therapy, or on its own.

Typically, the group will have a central connection and focus, for example, a group for teens, or a group to work on mindfulness skills. This format allows for the creation of a cohesive, safe, supportive space for members to address and connect on various issues. Members work towards expressing their personal frustrations, challenges, aspirations, ideas, feelings, and reactions freely and openly. 

What is group therapy and what can you expect from group therapy?

Group therapy separates itself from self-help or support groups by offering a focus on relationships, and building new ways to relate, give support, and connect with others under the guidance of a professional. Group therapy can sometimes be seen as inferior, but that us far from the case, and this view is often created because of the many misconceptions, myths and fears about participating in this kind of therapy.

Common Group Therapy Myths

Myth- By participating in the group you will be forced to share your deepest feelings, thoughts, and secrets. 

Truth - You are in complete control of what you share, how you share, and when you share it. You are encouraged not to share things that you do not feel ready to share. Eventually people find that they feel safe enough to share what is bothering them with the group, but, this is entirely up to you! 

Myth- Talking to new people is not something I feel comfortable with. I’ll never be able to share in a group. 

Truth- Many people feel anxious when thinking about sharing with a group. Typically, after meeting a few times, that anxiety lessens, and members of the group feel much more comfortable opening up. Part of the benefit of group therapy is that you may find that some of the members of the group can relate to that same anxiety. 

Myth- The group members might verbally attack me.

Truth - One of the most important aspects of a group is that the members feel safe. The group leaders are there to help foster and ensure this feeling of safety. As a group becomes a safe space for everyone, one of the benefits is giving and receiving feedback in a supportive environment. 

Myth- If I have to share time with others, I’ll never get help with what I’m working on. 

Truth- Group therapy is a actually a very efficient form of therapy. Even in times when a member might spend most of their time in a session listening, they are able to gain insight. Members learn more about themselves, and connect by sharing and discussing how they deal with similar issues. Often, something that you aren’t actively aware of will be brought up by another member, and you will find that you can relate. 

What are the unique benefits of group therapy?

Over the past two years, many have realized how important and necessary social connection truly is. Social connection is just one of the many benefits that can be found within group therapy. It offers a variety of advantages that would not typically be found in one-on-one counseling. The typical counseling model is one-sided, which has many benefits, but in a group, all the members are invited to share, connect, listen, and learn from one another. In addiction to connecting with people who may have shared life experiences the potential benefits for an individual in group therapy include to opportunity to: 

• Realize you are not alone in your struggles

• Gain confidence

• Discover new things about yourself

• Relate to others in healthy ways

• Build connections

• Give and receive support

• Practice active listening

• Find your voice

• Gain perspective

Anyone can benefit from the unique opportunity and connection that group therapy provides. Learning about yourself, and finding new ways to show up within relationships are benefits that can stay with you long after the group has finished.

Begin Group Therapy in Broomfield, Co at WellMinded Counseling

Here at WellMinded Counseling we offer a range of support groups depending on what you’re looking for. We have a women’s support group that focuses on empowering and supporting women. Our counselors also offer a men’s support group that covers a variety of challenges men often face. If you’re looking for services for your teenager, we also provide support groups for teens. For those struggling with addiction or substance abuse, we offer an addiction support group that works in conjunction with individual counseling.

If you are interested in joining one of our support groups in Broomfield, CO just follow these steps:

1. Schedule a 30-minute follow-up call

2. Meet with one of the caring counselors on our team

3. Join a safe and supportive group of people to help you overcome the challenges you’re facing

OTHER COUNSELING SERVICES OFFERED AT WELLMINDED COUNSELING

While group therapy is an amazing form of therapy, we understand that it’s not for everyone. Our trained therapists offer individual counseling for a range of mental health concerns. The counselors on our team specialize in treating depression and helping people improve their self-esteem. We also offer treatment for eating disorders and body image concerns. Along with services for adults, we have counselors on our team that offer counseling for teens as well. For couples who need support or guidance in their relationship, we provide couples counseling too! We offer in-person sessions to those who live in Broomfield, CO and we can meet with clients anywhere in Colorado virtually through online counseling. We are so excited to support you as you grow and and create a life you love.