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    barbarajborsi@gmail.com | (443) 472-1048

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    The Impact of Estrangement on Mental Health

    June 20, 2025

    Have you limited your communication and interactions with a family member, or stopped them entirely? If so, you’re not alone. According to statistics published by Psychology Today, over 25% of the U.S. population is currently estranged from a family member, and more than 43% have experienced family estrangement at some point during their lives. In […]

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    The Impact of Estrangement on Mental Health

    Have you limited your communication and interactions with a family member, or stopped them entirely? If so, you’re not alone. According to statistics published by Psychology Today, over 25% of the U.S. population is currently estranged from a family member, and more than 43% have experienced family estrangement at some point during their lives.

    In many cases, estrangement is necessary, such as when neglect and abuse have occurred. Many families also become estranged after divorce, incarceration, illness, or death, or due to conflicts. Unfortunately, even if you feel that it’s important to cut off contact with a family member, estrangement can still take a toll on your mental health. For example, estrangement can often lead to:

    • Anxiety
    • Depression
    • Difficulty self-regulating
    • Feelings of rejection
    • Grief
    • Loneliness
    • Reduced self-esteem
    • Stress
    • Trust issues

    Although estrangement can result from a singular event, it often develops over time. Family members may separate, reconcile, and then repeat that cycle over and over again. When this happens, the resulting lack of closure can also impact the involved parties’ mental health.

    Speak to a Therapist

    Estrangement can take quite a toll on our lives, so if you’re currently estranged from a parent, a sibling, a child, or another loved one, it’s important that you prioritize your own mental health and well-being. One of the best things you can do is speak to a therapist. Once you’ve told them about your personal situation, they’ll be able to provide you with customized advice on how to move forward. Contact us today to schedule an appointment with one of the caring therapists at our practice.

    Filed Under: family

    How to Improve the Quality of Your Sleep

    June 20, 2025

    Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and increase your risk of […]

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    How to Improve the Quality of Your Sleep

    Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and increase your risk of developing health conditions like dementia, heart disease, obesity, and strokes.

    So, what can you do to help ensure that you get a good night’s rest? Here are eight tips for how to improve the quality of your sleep:

    1. Wake up at the same time each morning and go to sleep at the same time each night.
    2. Keep your bedroom cool, dark, and quiet.
    3. Incorporate exercise into your daily routine (but be careful to not exercise too close to bedtime).
    4. Avoid taking long naps, especially in the afternoon.
    5. Stop drinking caffeinated beverages at least eight hours before bedtime
    6. Don’t drink alcoholic beverages or consume large meals right before going to sleep.
    7. Avoid watching TV, scrolling on your phone, and using other electronics at bedtime (instead, you might want to try reading a book).
    8. Take steps to reduce stress (for example, meditating or attending therapy).

    Start Enjoying a Better Night’s Sleep

    If you’re ready to take the next step with improving the quality of your sleep, contact us today. Our therapists have extensive experience treating anxiety, depression, and other conditions that can interfere with sleep. When you call, we’ll tell you more about our practice, answer your questions, and schedule a consultation at a date and time that’s convenient for you.

    Filed Under: sleep

    Why Does Exercise Reduce Stress?

    June 20, 2025

    If you’re looking for a way to relieve stress, you’ll want to consider incorporating exercise into your daily routine (with a doctor’s approval). Exercise is renowned for being an excellent stress reliever, but how exactly does it affect stress levels? Exercise can: Increase endorphin production – Your pituitary gland and hypothalamus produce endorphins, hormones that […]

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    Why Does Exercise Reduce Stress?

    If you’re looking for a way to relieve stress, you’ll want to consider incorporating exercise into your daily routine (with a doctor’s approval). Exercise is renowned for being an excellent stress reliever, but how exactly does it affect stress levels? Exercise can:

    • Increase endorphin production – Your pituitary gland and hypothalamus produce endorphins, hormones that can help reduce your stress, relieve your pain, and boost your mood. Exercise stimulates your body to produce more endorphins, making it a great stress reliever
    • Improve your sleep – Studies show that a lack of sleep can cause someone to feel more stressed. Fortunately, exercise can help you get a better night’s sleep, which can in turn keep your stress levels down
    • Take your mind off your worries – When you’re feeling stressed, it can be hard to think about anything else. But because exercise forces you to focus on your body’s movements, it can serve as a stress-reducing form of meditation.

    If you’re not used to exercising, be sure to start off slow. After all, if you end up injuring yourself, you won’t be able to enjoy any of the stress relief benefits listed above. Also make sure to choose a workout that you’ll enjoy—remember that any physical activity can qualify as exercise, so if you’ll be more likely to stick with a routine that involves dancing rather than jogging, go for it.

    Still Need Help Reducing Your Stress Levels?

    If you’ve tried incorporating exercise into your daily routine but you’re still feeling stressed, you may want to consider speaking to a therapist. Luckily, you can rely on the experienced team at our practice. We understand the toll that stress can take on a person’s life, and once we’ve learned about your specific circumstances, we’ll be able to provide you with customized advice. Contact us today to get started.

    Filed Under: exercise

    What Are the 4 Cs of Addiction?

    June 20, 2025

    Addiction can take many forms—for example, people can become addicted to smoking cigarettes, drinking alcohol, using drugs, gambling, and shopping. But regardless of the type of addiction in question, many members of the mental health community use the “four Cs” to determine whether someone is an addict: compulsion, craving, control, and consequences. 1. Compulsion As […]

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    What Are the 4 Cs of Addiction?

    Addiction can take many forms—for example, people can become addicted to smoking cigarettes, drinking alcohol, using drugs, gambling, and shopping. But regardless of the type of addiction in question, many members of the mental health community use the “four Cs” to determine whether someone is an addict: compulsion, craving, control, and consequences.

    1. Compulsion

    As someone becomes addicted to something—whether it be a substance or a behavior—they feel increasingly compelled to fulfill that habit. 

    2. Craving

    The compulsion to use a substance or behave in a certain way eventually becomes so intense that it mimics a physical need (e.g., hunger). This powerful, relentless craving may become all-consuming and cause an addict to feel restless, lose their appetite, or have trouble sleeping.

    3. Control

    Many addicts try to avoid the substance or behavior in question. While they may be able to limit usage in the early stages, they eventually lose control over their addiction.

    4. Consequences

    When someone is an addict, they will continue using the substance or performing the behavior in question regardless of the consequences. For example, they will continue fulfilling their addiction despite being aware that doing so could cause them to lose family, friends, their job, or even their freedom.

    Are You Struggling With Addiction?

    If you think you might be an addict, it’s important that you reach out to a professional for help. I have extensive experience treating addiction and can provide you with the personalized care you deserve. Contact me today to learn more about my practice and schedule an initial consultation.

    Filed Under: Addiction

    Managing Burnout as a Working Professional in 2025

    June 20, 2025

    The fast pace of modern work life continues to take a toll on mental health in 2025. From hybrid schedules and digital fatigue to increasing demands for productivity, many working professionals in a wide range of industries are facing chronic burnout. This prolonged state of physical and emotional exhaustion doesn’t just affect performance—it impacts relationships, […]

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    Managing Burnout as a Working Professional in 2025

    The fast pace of modern work life continues to take a toll on mental health in 2025. From hybrid schedules and digital fatigue to increasing demands for productivity, many working professionals in a wide range of industries are facing chronic burnout. This prolonged state of physical and emotional exhaustion doesn’t just affect performance—it impacts relationships, self-esteem, and overall well-being. 

    Recognizing the Signs of Burnout

    Burnout often begins with signs that are easy to overlook. You might feel less motivated, dread the start of each workday, or find it difficult to concentrate. Left unaddressed, these symptoms can evolve into anxiety, depression, or even physical health problems. That’s why early awareness and intervention are key. Common signs of burnout include: 

    • Feeling emotionally drained or detached from your work 

    • Struggling to stay motivated or productive 

    • Increased irritability or a sense of hopelessness 

    • Difficulty sleeping or relaxing after work 

    • Constant worry about meeting expectations 

    If these experiences sound familiar, it may be time to explore ways to reset. Therapy can be a critical tool in understanding the cause of burnout and establishing healthier boundaries. A counselor can help you reframe your mindset, improve self-care routines, and explore career changes or communication strategies to regain control over your work-life balance. 

    A Team Armed With Burnout Solutions 

    Burnout doesn’t mean you’re weak or incapable—it means your environment may no longer be sustainable without support. I work with professionals from all industries to restore balance and confidence. Give us a call to get started! With the right tools, it’s possible to enjoy your work once more. 

    Filed Under: work-life balance

    6 Signs You May Be in an Abusive Relationship

    June 20, 2025

    Abuse in relationships often begins as a whisper before growing to a roar. Over time, control, fear, and emotional harm escalate, leaving individuals unsure if what they’re experiencing is abuse. If something feels wrong but you can’t quite name it, you may be experiencing a form of abuse. Recognizing the signs is a critical first […]

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    6 Signs You May Be in an Abusive Relationship

    Abuse in relationships often begins as a whisper before growing to a roar. Over time, control, fear, and emotional harm escalate, leaving individuals unsure if what they’re experiencing is abuse. If something feels wrong but you can’t quite name it, you may be experiencing a form of abuse. Recognizing the signs is a critical first step toward protecting yourself. If you are not in immediate danger, relationship counseling may be in order; however, not every relationship can be saved. 

    Abusive Relationships Take Many Forms

    Abuse doesn’t always involve physical violence. Emotional manipulation, threats, isolation, and financial control are also forms of abuse. It’s important to trust your instincts and pay attention to patterns that leave you feeling unsafe, diminished, or trapped. Six common signs of an abusive relationship include: 

    1. Constant criticism, belittling, or attempts to make you feel worthless 

    2. Isolation from family, friends, or support networks 

    3. Control over finances, schedules, or major decisions 

    4. Threats of harm to you, themselves, or loved ones 

    5. Unpredictable anger or emotional outbursts followed by blame 

    6. Gaslighting or denying your reality to make you question your sanity 

    If you see yourself in these patterns, know that you are not alone—and you deserve better. Relationship therapy, either by yourself or with your partner, can help you explore your experiences and determine a plan for moving forward. Reaching out may feel scary, but it is a powerful step toward reclaiming your independence and peace of mind. 

    We’re Here for You 

    Whether you’re still deciding what to do or ready to take action, therapy can give you the clarity, strength, and tools you need to move forward. Let us support you! Schedule a consultation today to explore therapy options at our practice, and don’t second-guess yourself any longer. 

    Filed Under: toxic relationship

    Rumination: What It Is & How to Stop Doing It

    June 2, 2025

    Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future. Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can […]

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    Rumination: What It Is & How to Stop Doing It

    Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future.

    Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can in turn worsen the symptoms of those conditions. Rumination often causes people to feel anxious, stressed, and depressed and makes it difficult for them to think, process their emotions, and sleep.

    How to Stop Ruminating

    Rumination often becomes more intense over time, so when you start experiencing negative thoughts, it’s important that you attempt to stop them from progressing. You may want to try:

    • Distracting yourself by exercising, doing chores, or calling a loved one
    • Moving to a new location (for example, taking a walk or visiting a coffee shop)
    • Meditating and practicing deep breathing exercises
    • Challenging the validity of your thoughts (for example, asking yourself whether there’s any proof supporting your worries)
    • Taking steps to actually resolve the problem that’s causing you to worry (for example, managing stress at home by creating a household to-do list)

    You should also pay attention to triggers that cause you to start ruminating and take steps to avoid them. For example, if you tend to ruminate late at night, try going to bed earlier or participating in an evening activity that will distract you from your thoughts. And when you do start to ruminate, acknowledge what’s occurring and remind yourself that it’s not healthy.

    Has Rumination Taken Over Your Life?

    If you’ve tried the strategies listed above but still find yourself ruminating, you may want to consider reaching out to a professional. Contact me today to schedule an appointment at a date and time that fits into your schedule.

    Filed Under: ruminating

    How to Emotionally Survive a Divorce

    June 2, 2025

    Divorce is often one of the most difficult experiences that a person can go through. In many cases, it requires you to leave your family home, lose contact with couple friends, and miss out on time with your children. And it almost always involves losing someone that you once loved, as well as the future […]

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    How to Emotionally Survive a Divorce

    Divorce is often one of the most difficult experiences that a person can go through. In many cases, it requires you to leave your family home, lose contact with couple friends, and miss out on time with your children. And it almost always involves losing someone that you once loved, as well as the future you had imagined having together.

    Despite how hard divorce can be, there are steps you can take to protect your mental and emotional health during this stage of your life. You may want to try:

    • Spending time with family and friends
    • Playing a new sport
    • Trying a new hobby
    • Volunteering in your community
    • Journaling
    • Meditating
    • Exercising
    • Spending time outdoors
    • Treating yourself to a massage
    • Attending support group meetings

    Divorce often causes people to feel anxious and depressed, so if you’re having a hard time coping, remind yourself that you’re not alone in feeling that way and that things will eventually get better. Give yourself a break while you recover from your divorce and adjust to your new way of life.

    Consider Speaking to a Therapist

    While leaning on your family and friends can often be very helpful following a divorce, sometimes it’s necessary to seek help from a professional. Contact me today to schedule a consultation.

    Filed Under: divorce

    Coping With Stress: Tips for Working Professionals in the Modern Age

    June 2, 2025

    In today’s hyper-connected world, stress has become an almost constant companion for working professionals. Emails don’t stop after hours, deadlines seem never-ending, and work-life balance has begun to feel more like a myth than a goal. Over time, chronic stress can affect not just productivity, but physical health, relationships, and emotional well-being. So if you’re […]

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    Coping With Stress: Tips for Working Professionals in the Modern Age

    In today’s hyper-connected world, stress has become an almost constant companion for working professionals. Emails don’t stop after hours, deadlines seem never-ending, and work-life balance has begun to feel more like a myth than a goal. Over time, chronic stress can affect not just productivity, but physical health, relationships, and emotional well-being. So if you’re feeling the pressure, it’s time to hook yourself up with professional support. 

    Effective Stress Management for Working Adults

    It’s easy to normalize high stress levels when they’re part of the daily grind. But when stress interferes with your sleep, mood, or ability to enjoy life, that’s no good. Luckily, certain small, consistent changes can make a big difference. Some effective stress management strategies for professionals include: 

    • Setting firm work-life boundaries and unplugging during personal time 

    • Practicing deep breathing, mindfulness, or guided meditation 

    • Prioritizing physical activity to release tension and boost energy 

    • Taking regular breaks during the workday to reset your focus 

    • Talking to a therapist to identify stress triggers and build resilience 

    You don’t have to wait until burnout hits—support is available to help you regain balance before stress becomes overwhelming. Therapy offers a space to examine your habits, thought patterns, and emotional responses to pressure. Give it a try! 

    Individual Therapy for Stress Done Right

    Whether you’re navigating leadership roles, remote work challenges, or simply juggling too much, therapy can help you regain clarity and calm—one session at a time. Get started today by scheduling your first! I understand the demands of professional life and tailor treatment to fit your lifestyle. 

    Filed Under: mental health

    The Many Forms of Anxiety and What to Do About It

    June 2, 2025

    Anxiety is one of the most common mental health challenges, but it doesn’t look the same for everyone. Some people experience racing thoughts before a presentation. Others feel panicked at the idea of leaving home. Anxiety shows up in many forms, and understanding your specific experience is the first step toward managing it with anxiety […]

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    The Many Forms of Anxiety and What to Do About It

    Anxiety is one of the most common mental health challenges, but it doesn’t look the same for everyone. Some people experience racing thoughts before a presentation. Others feel panicked at the idea of leaving home. Anxiety shows up in many forms, and understanding your specific experience is the first step toward managing it with anxiety therapy. 

    When Does General Anxiety Become an Anxiety Disorder?

    While having occasional anxiety is a normal part of life, persistent and overwhelming fear can signal a disorder. These conditions disrupt daily routines, strain relationships, and make even simple tasks feel daunting. Types of anxiety disorders include: 

    • Generalized Anxiety Disorder (GAD), marked by constant worry about daily events 

    • Social Anxiety Disorder, involving intense fear of judgment or embarrassment 

    • Panic Disorder, with sudden, repeated panic attacks 

    • Phobias, which are strong fears of specific objects or situations 

    • Obsessive Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD), which share features with anxiety disorders 

    Anxiety can also overlap with depression, trauma, or burnout, making professional support especially valuable. Fortunately, anxiety is highly treatable, and help is available in many different forms. An anxiety therapist can help you identify triggers, develop coping strategies, and challenge unhelpful thought patterns. In some cases, medication may also be recommended to provide symptom relief. 

    Anxiety Therapy Can Change Your Life

    Whether your anxiety feels like constant tension or unpredictable panic, there are tools and techniques that can help you feel grounded and in control again. I work with clients to build personalized anxiety plans that empower them to heal at their own pace. Reach today to get started!

    Filed Under: mental health

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    815 Ritchie Highway Suite 210 Severna Park, MD 21146

    (443) 472-1048 barbarajborsi@gmail.com

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