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

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    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

    The Link Between Social Media & Infidelity

    January 22, 2024

    Social media offers a number of benefits. It can help us feel more connected to our loved ones, introduce us to like-minded individuals who have similar interests, keep us updated on news and current events, and inspire us to try new things, just to name a few. Unfortunately, social media can also make it easier […]

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    The Link Between Social Media & Infidelity

    Social media offers a number of benefits. It can help us feel more connected to our loved ones, introduce us to like-minded individuals who have similar interests, keep us updated on news and current events, and inspire us to try new things, just to name a few.

    Unfortunately, social media can also make it easier for people to cheat on their significant others. Here are just a few reasons why:

    • Social media has made it easier than ever for people to meet each other and discreetly exchange messages and pictures.
    • Many people use social media to look up their exes, which can lead to them wanting to rekindle the relationship.
    • Social media allows people to reinvent themselves online in a way that they couldn’t do in person.
    • Some individuals don’t consider online affairs to be cheating in the same way as physical affairs (even if their partners disagree), making them more likely to engage in infidelity.

    Notably, even when someone isn’t actually cheating, social media can cause their partner to feel jealous or suspicious and motivate them to start snooping around. This can lead to feelings of mistrust, betrayal, and resentment, which can negatively impact the relationship.

    Experienced Therapists Specializing in Infidelity

    Are you looking for a therapist who can help you move on from infidelity? I have extensive experience working with individuals and relationship problems. That background has provided me with unique insight into relationship issues. Contact me today to schedule your first therapy session.

    Filed Under: social media

    Understanding CBT: What It Is & How It Works

    January 22, 2024

    Cognitive behavioral therapy (CBT) is a type of talk therapy that focuses on identifying inaccurate or negative thinking, viewing difficult situations more clearly, and responding to those situations more effectively. CBT can be administered on an individual basis or in a group setting, and in some cases, it may be combined with another form of […]

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    Understanding CBT: What It Is & How It Works

    Cognitive behavioral therapy (CBT) is a type of talk therapy that focuses on identifying inaccurate or negative thinking, viewing difficult situations more clearly, and responding to those situations more effectively. CBT can be administered on an individual basis or in a group setting, and in some cases, it may be combined with another form of treatment (for example, medication). When compared to many other types of therapy, CBT often requires fewer sessions.

    What Can CBT Be Used to Treat?

    CBT has been shown to be effective in treating a wide range of mental health conditions, including:

    • Anxiety
    • Bipolar disorder
    • Depression
    • Eating disorders
    • Obsessive-compulsive disorder (OCD)
    • Phobias
    • Post-traumatic stress disorder (PTSD)
    • Schizophrenia
    • Sleep disorders
    • Substance use disorders

    With that said, CBT isn’t just useful for individuals with mental illnesses—it can benefit anyone who’s dealing with a stressful situation. For example, CBT can also be used to help people cope with loss, resolve conflicts, and improve their communication skills.

    Does CBT Sound Like the Right Choice for You?

    If you think you could benefit from cognitive behavioral therapy, contact me today. I can tell you more about my practice and how I can incorporate CBT into our therapy sessions. If I seem like a good fit for your needs, we can schedule a therapy appointment at a date and time that fits into your schedule. I look forward to speaking with you and helping you work toward your treatment goals.

    Filed Under: talk therapy

    Managing Anxiety in the Workplace

    January 22, 2024

    Anxiety can affect every aspect of our lives, including our employment. And if workplace anxiety isn’t properly managed, it has the potential to negatively impact our careers. For example, if a promotion would require you to interact more with clients, give more presentations, or take more business trips—and you feel stressed at the prospect of […]

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    Managing Anxiety in the Workplace

    Anxiety can affect every aspect of our lives, including our employment. And if workplace anxiety isn’t properly managed, it has the potential to negatively impact our careers.

    For example, if a promotion would require you to interact more with clients, give more presentations, or take more business trips—and you feel stressed at the prospect of having to take on those tasks—you may be more likely to turn down the advancement (as well as the salary increase that would accompany it). Likewise, if you have social anxiety, you may be less likely to chat with your coworkers in the break room and attend office parties, which could prevent you from building a valuable network.

    Fortunately, there are steps you can take to manage anxiety in the workplace. If you regularly experience anxiety while you’re at work, you may want to try:

    • Keeping your desk, your computer desktop, and your email inbox organized and free of clutter
    • Making prioritized to-do lists and scheduling enough time to complete each of your tasks
    • Letting your coworkers know if you don’t have the bandwidth to take on additional work
    • Asking for help when you begin feeling overwhelmed
    • Avoiding checking work emails and voicemails after business hours
    • Scheduling vacation time (even if you don’t have travel plans, a staycation can help you relax and clear your mind)
    • Taking quick breaks whenever you start to feel anxious (for example, performing breathing exercises at your desk or taking a walk around the building)
    • Leading a healthy lifestyle (for example, eating nutritious foods, drinking plenty of fluids, exercising, and getting enough sleep each night)

    Learn More About Anxiety Management

    If you’re struggling to manage your anxiety at work, at home, or in other aspects of your life, I can help. I have extensive experience treating anxiety and can provide you with advice that’s tailored to your specific circumstances. Contact me today to learn more about my practice and schedule your first therapy session.

    Filed Under: workplace

    3 Common Eating Disorders

    January 22, 2024

    Do you suspect that you might have an eating disorder? If so, you’re not alone. According to statistics published by the National Association of Anorexia Nervosa and Associated Disorders (ANAD), approximately 9% of the U.S. population (28.8 million people) will experience an eating disorder at some point during their lives. Below, we discuss three of […]

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    3 Common Eating Disorders

    Do you suspect that you might have an eating disorder? If so, you’re not alone. According to statistics published by the National Association of Anorexia Nervosa and Associated Disorders (ANAD), approximately 9% of the U.S. population (28.8 million people) will experience an eating disorder at some point during their lives. Below, we discuss three of the most common eating disorders.

    1. Anorexia Nervosa

    Commonly referred to simply as “anorexia,” anorexia nervosa is an eating disorder that causes someone to have a distorted perception of their own weight. Because they fear gaining weight, people with this condition tend to severely restrict how much food they eat, essentially starving themselves. They may also exercise excessively.

    2. Bulimia Nervosa

    This eating disorder causes someone to eat a large amount of food in a short amount of time, then try to get rid of the excess calories in an unhealthy way (for example, by vomiting, taking laxatives, or using enemas). This cycle is referred to as “binging and purging.”

    3. Binge-Eating Disorder

    Binge-eating disorder causes someone to regularly consume abnormally large amounts of food. People with this condition often report feeling like they’ve lost control and can’t make themselves stop eating.

    Get the Help You Need

    If you think you might have one of the conditions described above or a different type of eating disorder, we invite you to schedule an appointment with one of the experienced therapists on our team. We understand how having an eating disorder can affect all aspects of your life, and we’ll work with you to overcome your struggles and achieve your treatment goals. Contact us today to get started.

    Filed Under: eating disorder

    The Problem With Perfectionism: How to Embrace Imperfection

    January 22, 2024

    Perfectionism—the tendency to demand flawlessness from yourself or others—can often be a positive quality. Perfectionists tend to be highly motivated and ambitious, and thanks to their close attention to detail and their willingness to work long hours, they often excel at school and in the workplace. However, perfectionism also has a downside. In some cases, […]

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    The Problem With Perfectionism: How to Embrace Imperfection

    Perfectionism—the tendency to demand flawlessness from yourself or others—can often be a positive quality. Perfectionists tend to be highly motivated and ambitious, and thanks to their close attention to detail and their willingness to work long hours, they often excel at school and in the workplace.

    However, perfectionism also has a downside. In some cases, perfectionists can be overly critical, taking an all-or-nothing mindset and failing to accept anything that doesn’t meet their (sometimes unattainable) standards, no matter how much time and effort went into the work. Perfectionists also tend to base their own self-worth on their performance abilities, which can be damaging if they don’t deliver perfect results. In fact, studies have shown that perfectionists often experience higher levels of stress, anxiety, and depression, and are more likely to become burned out.

    Tips for Embracing Imperfection

    Perfectionism can be difficult to overcome, but it’s possible to do so. Here are some tips for how to manage perfectionist tendencies:

    • Set more realistic goals.
    • Reduce how much effort you’re putting into tasks and pay attention to whether anyone notices any difference in the results.
    • Try to think of mistakes as learning opportunities.
    • Recognize when you begin to think like a perfectionist, and then challenge those thoughts.
    • If seeing pictures and videos of people leading seemingly perfect lives triggers you, remind yourself that their posts are likely curated (and if that still doesn’t work, try taking a break from social media altogether).

    For More Information

    Do you suspect that you might be a perfectionist? If so, I invite you to schedule an appointment with me. If you struggle with perfectionism I can supply you with personalized advice that will help you embrace imperfection and improve your quality of life. Contact me today to get started.

    Filed Under: perfectionism

    Managing Work-Life Balance

    November 1, 2023

    Do you have trouble balancing work and your personal life? If so, you’re not alone. According to Mental Health America (MHA), almost 40% of U.S. adults who are employed full time reported working 50+ hours a week, and 18% work 60+ hours. Despite how common it is for people to work long hours, having a […]

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    Managing Work-Life Balance

    Do you have trouble balancing work and your personal life? If so, you’re not alone. According to Mental Health America (MHA), almost 40% of U.S. adults who are employed full time reported working 50+ hours a week, and 18% work 60+ hours.

    Despite how common it is for people to work long hours, having a healthy work-life balance is critical. Working too many hours—especially if it bleeds into your evenings, weekends, and holidays—can cause you to:

    • Feel stressed and burnt out
    • Strain your relationships with your loved ones
    • Neglect your hobbies and self-care activities

    All of this, in turn, can negatively impact your physical, mental, emotional, and social health.

    How to Achieve a Healthy Work-Life Balance

    Creating a healthy work-life balance can sometimes be difficult, but it’s certainly doable. Here are some steps you can take to balance work and your personal life:

    • Manage your time. There are various time management techniques—such as Pomodoro timers—that can help increase your productivity, meaning that you’ll get more work accomplished in a shorter amount of time.
    • Multitask. If your job allows it, try to get some work done while simultaneously engaging in a self-care activity. For example, you could listen to a seminar while you go on a walk or do some laundry.
    • Set boundaries. Decide what times you’ll be starting and stopping work each day and stick to that schedule as best you can. Also be sure to set aside time for vacation days even if you’re not planning an out-of-town trip.

    Get Help Balancing Your Work & Personal Life

    Work-life balance plays a crucial role in our overall health and happiness, so if you’re struggling in this area, we invite you to contact us and schedule a therapy session. We look forward to helping you take the steps needed to balance work and your personal life.

    Filed Under: work-life balance

    Nurturing Positive Relationships With Friends

    November 1, 2023

    The importance of having positive friendships in your life cannot be overstated. Healthy friendships can help you feel happier and more self-confident, reduce your stress levels, and prevent you from feeling lonely or isolated. When times are good, friends can help you celebrate. And when times are bad, they can help pick you up and […]

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    Nurturing Positive Relationships With Friends

    The importance of having positive friendships in your life cannot be overstated. Healthy friendships can help you feel happier and more self-confident, reduce your stress levels, and prevent you from feeling lonely or isolated. When times are good, friends can help you celebrate. And when times are bad, they can help pick you up and provide a kind shoulder to lean on.

    Unfortunately, for many adults, it can be tough to make new friends and even more difficult to ensure that those friendships enhance their lives. With that in mind, here are some tips for how to build healthy relationships with friends:

    • Be an active listener. Communication is key to a positive friendship, but many of us aren’t great at listening, which can leave our friends feeling ignored and unvalued. When talking with friends, make an effort to face them, focus on what they’re saying, and ask follow-up questions. You should also avoid interrupting them and zoning out as you plan what to say next.
    • Offer advice without judgment. At some point throughout the course of your relationship, your friend will likely come to you for help with a problem. While you should be honest about how you feel, you should also try to empathize with them and respect that that might have a different opinion.
    • Make time for each other. In today’s busy world, it can often be difficult to schedule time with friends, but getting together is crucial. If you live near each other, pencil in a weekly dinner or even a monthly coffee date. Or, if you live far apart, plan a time to talk on the phone or, better yet, videochat.

    Start Building Healthy Relationships With Friends

    If you struggle to maintain positive friendships, you’ve come to the right place. We have extensive experience helping patients nurture healthy relationships with friends, and we’d love to do the same for you. Contact us today to schedule a therapy session.

    Filed Under: relationships

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    815 Ritchie Highway Suite 210 Severna Park, MD 21146

    (443) 472-1048 barbarajborsi@gmail.com

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