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

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    Is Happiness Really a Choice?

    May 15, 2024

    You might have heard that happiness is a choice and wondered if that’s actually true. Unfortunately, for some individuals, mental health conditions like depression and bipolar disorder make it difficult for them to feel happy. There can also be several factors outside someone’s control—such as their age, physical health, or geographic location—that could make it […]

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    Is Happiness Really a Choice?

    You might have heard that happiness is a choice and wondered if that’s actually true. Unfortunately, for some individuals, mental health conditions like depression and bipolar disorder make it difficult for them to feel happy. There can also be several factors outside someone’s control—such as their age, physical health, or geographic location—that could make it harder for them to achieve happiness. With that said, many people can take affirmative steps to cultivate happiness over time.

    How to Find Happiness in Your Life

    If you’re looking for ways to feel happier in your day-to-day life, you may want to:

    • Focus on positives rather than on negatives.
    • Think about all the people and things that you’re grateful for.
    • Smile more often (studies have shown that the physical act of smiling can release hormones that increase happiness and reduce stress).
    • Implement a morning routine that incorporates stretching, meditating, journaling, and eating a healthy breakfast.
    • Increase your activity level (be sure to consult with your doctor before beginning a new exercise regimen).
    • Sleep more (most adults need at least seven hours of sleep each night).
    • Connect with friends and family members, either in person or over the phone.
    • Spend more time in nature.
    • Volunteer at an organization that’s meaningful to you.

    Start Living a Happier Life

    If you struggle with depression, bipolar disorder, or another mental health condition or you simply want to be a happier person, one of the best things you can do is reach out to an experienced therapist. Luckily, you can get the help you need from therapy. I understand how difficult it can sometimes be to achieve happiness, but I will supply you with personalized tips and tools that can help you start experiencing a better quality of life. Contact me today to schedule a therapy session at a date and time that fits into your schedule.

    Filed Under: happiness

    What Causes Shopping Addiction?

    May 15, 2024

    Is shopping always on your mind, whether you’re thinking about items you plan to buy or feeling guilty about previous purchases? Do you often feel a sense of euphoria after buying something, causing you to turn to shopping whenever you feel sad or stressed? Has shopping caused you to rack up credit card debt, or […]

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    What Causes Shopping Addiction?

    Is shopping always on your mind, whether you’re thinking about items you plan to buy or feeling guilty about previous purchases? Do you often feel a sense of euphoria after buying something, causing you to turn to shopping whenever you feel sad or stressed? Has shopping caused you to rack up credit card debt, or do you feel compelled to hide unnecessary purchases from your loved ones?

    If any of this sounds familiar, you may have oniomania (commonly referred to as shopping addiction). As with other types of addiction—including drug and alcohol addiction—shopping addiction can result from surges of neurotransmitters. When someone shops, their brain releases dopamine and endorphins, and the feelings produced by these neurotransmitters can gradually become addictive.

    You may have an increased risk of developing shopping addiction if you:

    • Have low self-esteem
    • Are anxious or depressed
    • Feel lonely or isolated
    • Are materialistic
    • Feel like you don’t have control over other aspects of your life

    Are You Addicted to Shopping?

    If you think you might have a shopping addiction, it’s important that you consult with a therapist to help with this issue. Luckily, you can get the help you need through talking with a therapist. I understand the effect that shopping addiction can have on a person’s life, and I will develop a course of treatment that’s tailored to your personal circumstances. Contact me today and let me know that you’d like to schedule an initial consultation. I look forward to meeting with you.

    Filed Under: shopping addiction

    3 Tips for Starting a Self-Care Routine

    May 15, 2024

    You’ve probably heard of “self-care Sunday,” a recent trend that involves devoting one day a week to nourishing your mind and body. Whether you want to start practicing self-care on Sundays, Wednesdays, Fridays—or every day—good for you! Depending on the practices you adopt, self-care can boost your mental and emotional health, enhance your physical health, […]

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    3 Tips for Starting a Self-Care Routine

    You’ve probably heard of “self-care Sunday,” a recent trend that involves devoting one day a week to nourishing your mind and body. Whether you want to start practicing self-care on Sundays, Wednesdays, Fridays—or every day—good for you! Depending on the practices you adopt, self-care can boost your mental and emotional health, enhance your physical health, strengthen your relationships, and improve your overall quality of life. Here are three tips to consider when starting a self-care routine:

    1. Think About Your Goals

    The thought of tackling all areas of your life at once can feel overwhelming, so decide what you’d like to focus on first. Once you’ve identified your goals, consider what activities will help you achieve them and where you can turn for support.

    2. Block Off Time

    You probably don’t hesitate to set aside time for school, work, and family obligations, but self-care is just as important. Block off a set amount of time—whether it be an hour or a full day—and commit to following through with your plans.

    3. Start Attending Therapy

    Many people think of self-care as something they do on their own, but speaking to a therapist is one of the best things you can do to improve your mental and emotional health. I can provide you with personalized recommendations that are tailored to your specific goals. Contact me today to schedule an initial consultation.

    Filed Under: self care

    3 Things You Never Knew About Meditation

    May 15, 2024

    You’ve probably heard of meditation, a practice that focuses on clearing your mind to improve your overall well-being. But how familiar are you with it? Here are three things you never knew about meditation. 1. Meditation Has Been Around for Thousands of Years While meditation has grown increasingly popular in the United States over the […]

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    3 Things You Never Knew About Meditation

    You’ve probably heard of meditation, a practice that focuses on clearing your mind to improve your overall well-being. But how familiar are you with it? Here are three things you never knew about meditation.

    1. Meditation Has Been Around for Thousands of Years

    While meditation has grown increasingly popular in the United States over the past few decades, it has a much longer history. In fact, according to an article published by Psychology Today, wall art from the Indus Valley indicates that meditation may have been used as early as 5,000 B.C.E.

    2. Meditation Can Have Long-Term Effects

    It’s common for people to turn to meditation when they’re already feeling stressed. But studies suggest that meditation doesn’t just relieve stress in the moment—consistently practicing meditation over a long period of time can reduce the inflammatory response to psychological stressors, making someone less reactive to stress and better able to recover from it.

    3. Therapists Can Help With Meditation

    Therapists often recommend meditation to treat patients who are struggling with stress, anxiety, depression, attention-deficit/hyperactivity disorder (ADHD), sleep problems, anger management, and various other issues.

    Fortunately, residents of this area won’t need to look far for professional help with meditation. Therapists regularly incorporate meditation into their practice, and they can recommend the approach that’s most appropriate for your needs. Contact us today to learn more and schedule your initial consultation.

    Filed Under: meditation

    10 Affirmations to Add to Your Daily Routine

    May 15, 2024

    Words have power, and the way we talk to and about ourselves can have a significant impact on our thoughts and behaviors. That’s where affirmations come in—repeating certain phrases to yourself can boost your self-esteem, reduce your stress, create a more positive mindset, motivate you to take certain actions, and improve your overall well-being. So, […]

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    10 Affirmations to Add to Your Daily Routine

    Words have power, and the way we talk to and about ourselves can have a significant impact on our thoughts and behaviors. That’s where affirmations come in—repeating certain phrases to yourself can boost your self-esteem, reduce your stress, create a more positive mindset, motivate you to take certain actions, and improve your overall well-being.

    So, how can you start taking advantage of all the benefits that affirmations can offer? Begin by choosing the phrases that will best serve your needs. Here are 10 ideas:

    1. I deserve to be happy.
    2. I’m strong enough to get through this.
    3. My body is beautiful.
    4. I trust myself.
    5. I’m going to be alright.
    6. I can do whatever I put my mind to.
    7. I’m proud of myself.
    8. Today is going to be a great day.
    9. I’m worthy of love.
    10. I’m at peace with the things I can’t control.

    Once you’ve selected the affirmations you want to use, decide how you want to incorporate them into your routine—maybe you can say them as you’re getting ready in the morning, commuting to work, or winding down before bed. Many people find it helpful to recite their affirmations out loud, but you can also say them to yourself, if preferred. No matter what, it’s important that you repeat them daily, since doing so makes it easier for your brain to adapt and create new thinking habits.

    Ready to Start Incorporating Affirmations Into Your Life?

    If you’d like to learn more about affirmations and the effect they can have on your well-being, contact me today and request an initial consultation. I believe in the power of affirmations and can recommend some options that will serve your specific needs.

    Filed Under: daily routine

    5 Common Types of OCD

    March 1, 2024

    Obsessive-compulsive disorder (OCD) can cause a person to have recurring, unwanted thoughts and urges (obsessions) and/or repetitively perform certain actions (compulsions). But did you know that there are numerous types of OCD? Below are five of the most common forms of this disorder. 1. Checking OCD This type of OCD causes someone to repeatedly check […]

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    5 Common Types of OCD

    Obsessive-compulsive disorder (OCD) can cause a person to have recurring, unwanted thoughts and urges (obsessions) and/or repetitively perform certain actions (compulsions). But did you know that there are numerous types of OCD? Below are five of the most common forms of this disorder.

    1. Checking OCD

    This type of OCD causes someone to repeatedly check items around their house because they’re worried that being careless could potentially lead to damage. For example, they may feel the urge to keep checking that their stove burners are off or that their door is locked.

    2. Contamination OCD

    Individuals with this type of OCD have the urge to repeatedly wash their hands and clean their home because they’re disgusted by the thought of dirty objects and fear catching an illness.

    3. Intrusive Thoughts OCD

    This type of OCD can cause distressing thoughts to pop into someone’s head at random times. For example, someone may suddenly think about hurting a friend or family member, swerving into oncoming traffic, or jumping from a high building.

    4. Organization OCD

    Someone with this type of OCD is obsessed with having their things in exactly the right place. For instance, when putting groceries away, they might take the time to make sure that all of the labels face outward. And when hanging pictures, they may be careful to ensure that the frames are perfectly level.

    5. Ruminations OCD

    As with intrusive thoughts OCD, this type of OCD can cause ideas to suddenly occur. However, with ruminations OCD, these thoughts typically aren’t distressing. Someone with this type of OCD will feel the urge to continue thinking about these ideas for an extended period of time, often causing them to ignore other responsibilities.

    Does Any of This Sound Familiar?

    If you think you might have OCD, one of the first things you should do is reach out to a qualified therapist who has experience treating this disorder. Once we’ve spoken with you about your symptoms and medical history, we’ll be able to confirm your diagnosis and supply you with personalized treatment recommendations. Contact me today to schedule a therapy appointment at a date and time that fits into your schedule.

    Filed Under: ocd

    4 Common Types of Depression

    February 14, 2024

    Many people are familiar with depression, but only some are aware that there are actually numerous different forms of it. Below, we explore four of the most common types of depression. 1. Major Depressive Disorder For someone to be diagnosed with major depressive disorder, they must have experienced at least five symptoms of depression for […]

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    4 Common Types of Depression

    Many people are familiar with depression, but only some are aware that there are actually numerous different forms of it. Below, we explore four of the most common types of depression.

    1. Major Depressive Disorder

    For someone to be diagnosed with major depressive disorder, they must have experienced at least five symptoms of depression for at least two consecutive weeks, with at least one symptom being depressed mood or loss of interest or pleasure (this is referred to as a “major depressive episode”). Many people with this disorder experience major depressive episodes on a recurring basis.

    2. Persistent Depressive Disorder

    Also referred to as “dysthymia,” persistent depressive disorder occurs when someone experiences a low-level depressed mood for an extended period of time. When compared to the symptoms of major depressive disorder, the symptoms of persistent depressive disorder typically aren’t as severe.

    3. Seasonal Affective Disorder

    As its name suggests, seasonal affective disorder (SAD) is associated with a change in the seasons. Although it can occur during spring and summer, it most commonly affects people during fall and winter.

    4. Postpartum Depression

    Postpartum depression can cause a woman who recently gave birth to feel sad, indifferent, anxious, and exhausted. This is different from “baby blues,” which usually last for only a couple weeks after childbirth—postpartum depression can persist for months or even years.

    Get Help With Your Depression

    If you think you might have depression—one of the types described above or a different form—I can help. I have extensive experience treating depression, and I can provide you with customized recommendations for how to move forward and start feeling happier. Contact me today to schedule a therapy session.

    Filed Under: Depression

    10 Relaxation Tips for Busy Professionals

    February 14, 2024

    Does your career often leave you feeling stressed? If so, you’re not alone. According to statistics published by the American Institute of Stress, 40% of workers reported that their job was very or extremely stressful, and 25% viewed their job as the No. 1 stressor in their life. And because stress can make it difficult […]

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    10 Relaxation Tips for Busy Professionals

    Does your career often leave you feeling stressed? If so, you’re not alone. According to statistics published by the American Institute of Stress, 40% of workers reported that their job was very or extremely stressful, and 25% viewed their job as the No. 1 stressor in their life. And because stress can make it difficult for you to focus, it can affect job performance, potentially leading to even more stress.

    Fortunately, there are steps you can take to manage your stress, relax, and enjoy a better quality of life:

    1. Eat a nutritious diet.
    2. Drink plenty of water.
    3. Get enough sleep.
    4. Exercise (you may even be able to do a few calming yoga poses in your office).
    5. Meditate.
    6. Use positive affirmations.
    7. Practice deep breathing.
    8. Spend time on self-care (this could involve going out to dinner with friends, visiting the spa, or even just taking a short walk outside).
    9. Take periodic breaks during the workday.
    10. Find a healthy work-life balance.

    Talk to a Therapist

    If you’re still feeling stressed, you may want to consider attending therapy. An experienced therapist can help you identify stress triggers and provide you with tips and tools for how to relax when you start feeling overwhelmed.

    Fortunately, busy professionals in this area can turn to therapists for help with relaxation. I understand the toll that a strenuous career can take on your mental health, and once I’ve learned about your lifestyle and treatment goals, I’ll be able to supply you with advice that’s tailored to your specific needs. Contact me today to schedule your first therapy session.

    Filed Under: stress

    Dating After Divorce: Tips for Moving On After Your Breakup

    February 14, 2024

    If you’ve gone through a divorce, you’re not alone. According to statistics published by Forbes, about half of first marriages end in divorce, and divorce rates are even higher in second and third marriages. It’s important to not rush back into dating after a divorce. Separating from your spouse can be extremely difficult, and you’ll […]

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    Dating After Divorce: Tips for Moving On After Your Breakup

    If you’ve gone through a divorce, you’re not alone. According to statistics published by Forbes, about half of first marriages end in divorce, and divorce rates are even higher in second and third marriages.

    It’s important to not rush back into dating after a divorce. Separating from your spouse can be extremely difficult, and you’ll need to take time to process your emotions, rediscover yourself, and think about what you want in your next relationship. Once you’re ready to enter the dating world again, remember the following tips:

    • Try dating apps. If it’s been a while since you got married, you may not have any experience using dating apps and websites, and you might be hesitant to embrace this new technology. But don’t discount it—these services could make it easier for you to meet someone new. Or, consider joining a class or attending a community event.
    • Be honest. While you don’t need to divulge every detail of what led to your divorce, don’t purposefully keep things from a potential partner. Let them know that you’re divorced and what you’re looking for in a new relationship. Trust is an essential component of any relationship, and you don’t want to build your next one based on lies.
    • Wait to introduce your children. If you and your ex-spouse share children, you may be excited to have them meet your new partner, but it’s important to not rush these introductions. Wait until you’ve gotten to know your new partner well and you’re sure that you want to be with them long-term.

    Need to Talk to Someone?

    Moving on after a divorce can be very difficult, and many people in this position find it beneficial to speak with a therapist. I can help you navigate through any issues you’re currently experiencing and move into the next chapter of your life. Contact me today to request an appointment—I will be happy to schedule a session at a date and time that’s convenient for you.

    Filed Under: divorce

    5 Realistic New Year’s Resolutions

    January 22, 2024

    Do you find yourself setting New Year’s resolutions each year, only to forget about them months, weeks, or even days later? If so, you’re not alone. According to statistics published by Forbes, the average resolution lasts only 3.74 months. In fact, so many people abandon their resolutions that January 17 has been declared by many […]

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    5 Realistic New Year’s Resolutions

    Do you find yourself setting New Year’s resolutions each year, only to forget about them months, weeks, or even days later? If so, you’re not alone. According to statistics published by Forbes, the average resolution lasts only 3.74 months. In fact, so many people abandon their resolutions that January 17 has been declared by many sources as “Ditch New Year’s Resolution Day.”

    If you want to stay committed to your New Year’s resolutions this year, you may want to consider setting more realistic goals. Rather than attempting lofty resolutions that will require you to overhaul your entire life, decide to slowly incorporate smaller habits and routines. For example:

    1. If you want to start exercising more, resolve to take walks three or four times a week (rather than saying you’ll hit the gym every day).
    2. If you want to get more organized, resolve to clean each room one by one (rather than tackling your whole house all at once).
    3. If you want to save money, resolve to eat out only once or twice a week (rather than saying that you’ll cut out restaurants entirely).
    4. If you want to read more, resolve to finish one book each month (rather than one each week).
    5. If you want to get more sleep, resolve to start going to bed a half hour earlier each evening (rather than saying you’ll go to bed at 9 p.m. every night).

    Notably, action-oriented resolutions tend to be more successful than avoidance-oriented resolutions. So, if your goal is to eat healthier this year, you may want to resolve to cook one new nutritious meal each week rather than saying that you’re going to stop eating sweets.

    Bonus Resolution: Start Attending Therapy

    Everyone can benefit from speaking to a therapist, so if you don’t already attend therapy, now’s the perfect time to start doing so. I can help you identify areas where you may have room for improvement, show you how to set realistic goals, and guide you toward achieving those objectives. Contact me today to schedule your first therapy session.

    Filed Under: resolutions

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    815 Ritchie Highway Suite 210 Severna Park, MD 21146

    (443) 472-1048 barbarajborsi@gmail.com

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

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