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Your Brain Deserves a Break This Summer: Take It & Be Mindful

Have a very relaxing summer vacation. Give your brain a break. Be mindful. | Washington DC psychotherapy

The kids are out of school, and pretty much everyone in the office is checked out. It’s vacation season. Nearly half (45 percent) of all Americans who vacation do so in the summer months, July more specifically. To Florida or California, DC or New York, the Caribbean Islands or Europe: We go on vacation to escape, to find a new set of scenes to look upon for a week or more.

We go on vacation because we think that’ll make us happy, but does it really?

Yes.

Well… kind of.

The research indicates that people are happiest while planning, or in anticipation of their vacations, more so than while on or after vacation. But of course there is an exception. The only people who have been found to be happier after vacation are those who can describe their time away as “very relaxing.” That’s the way.

Take a “very relaxing” vacation to maximize happiness all year round.

The secret to a very relaxing vacation isn’t traveling to a specific location, or staying at the most luxurious resorts; no, that very relaxing vacation destination isn’t a destination at all, but a mindset. Mindfulness.

Defined as “a moment to moment awareness of one’s experience without judgment,” mindfulness enhances the capability of memory; it increases your ability to focus, and lessens emotional reactivity; mindfulness also helps make the practitioner more open to change and increases relationship satisfaction.

Take mindfulness on vacation with you.

Vacation is fun, sure, but there’s a reason the majority of us feel more excited and happier before departing. That’s because vacation is also stressful. But if you start now, the practice of mindfulness can mean the difference between feeling stressed and being happy, by keeping you aware of your environment moment-to-moment.

So on this vacation this summer, truly give your brain a break.

Put down your iPhone (or at the very least, turn off your work email). Take a long walk along the shoreline. Do a little yoga. Meditate, or sketch. Try, or do something new. Simply close your eyes and let your senses be overwhelmed by the world around you.

Allow yourself the time, the space and the mental clarity to take in the richness of a new and different environment; and you’ll find the key to being happy, happier, and happiest before, during, and after vacation.

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Can Meditation Help Your Relationship?

Meditation and RelationshipsIt is no secret relationships take a lot of work: communication, dedication, trust, and friendship. Successfully navigating these waters also centers around personal mindfulness, that is the act of staying active and present in a situation. Mindfulness allows you to observe your thoughts and feelings from a distance without inherent judgment on the situation.

Mindfulness meditation is an excellent step towards improving a relationship. When you are clear within yourself, becoming clear in a relationship is easier and more accessible.

Meditation dials down stress.

The most widely known benefit of meditation is stress reduction. Your body and brain, under great stress, falls into a constant state of fight or flight. Meditation allows you to slow down, evaluate your sense and presence of self, and relax your body. The stress reducing effects of meditation have been known to last several hours following a meditation session, leaving you more relaxed and in control of your body.

The impact of your more relaxed state will have an immediate effect on your relationship. When stressed, little things become big problems. Running late, not putting up the dishes, forgetting to return the latest Redbox movie, all of these things can become points of frustration when we are stressed. In a more relaxed state, we are able to better go with the flow and acknowledge that our partners are fallible human beings instead of the perfect person we inadvertently demand they be.

We are able to better communicate and empathize with one another, leading to effective conversations about issues in the relationship or solving misgivings that have occurred.

Meditation helps us understand our feelings.

Research on mindfulness meditation has shown there is an increase in the activation and size of our middle prefrontal cortex, or the mPFC. Neuroscientists believe the mPFC integrates our higher “intellectual” brain areas with our emotional areas. A well-formed mPFC better connects our intellectual being with our emotional being, resulting in a better understanding and control of our emotions.

Being tuned into our emotions, but not controlled by them, allows us to give a calm, rational response to incidents in our relationships. This brings about less misunderstandings and subsequent arguments. We remain in the present and can process what our partner is trying to tell us without letting our defenses flare up. When we enter a conversation from a place of defensiveness, our ability to listen and comprehend what our partner is trying to say diminishes. Our goal becomes to defend ourselves, not work together. Mindfulness meditation helps eliminate this kind of conversation for a healthier relationship.

Having this control over our emotional state also helps us better understand our own emotions and what is causing them. Often, we know we feel a certain emotion like anger or sadness, but cannot properly articulate why we feel this way. Why did we react the way we did to a certain situation with our partner? Mindfulness meditation, along with honing our mPFC, allows us to better understand what we are feeling, why we are feeling this way, and shows us a clear path to correcting feelings of hurt. We can speak to our partner rationally, with an in-depth knowledge of our inner self, and work together to correct any misgivings.

The professionals at the Keith Miller Counseling Center can help you take the steps towards a healthier mind and relationship with mindfulness meditation. Call us today!

Take Psychotherapy to the Next Level with Guided Meditation

Washington DC CounselingMeditation is an excellent way to achieve a state of mental calm and clarity. Numerous scientific studies have shown performing 20 minutes of meditation daily provide countless health and mental benefits. These benefits include: a decrease in depression and anxiety, an increase in disease immunity, and a huge jump in the ability to focus. Meditation creates what is known as a “super mind”, with better memory retention, creative thinking skills, decision making, and information processing. You gain a new control over your life and your mental and emotional states.

However, meditation can be difficult, especially for those suffering from anxiety or depression. The ability to channel your mind is a learned tool and can be overwhelming to start. How can you achieve these amazing benefits when you can’t silence your mind?

A Powerful Psychotherapy

Enter guided meditation, a powerful psychotherapy tool intended to aid in transitioning from hopelessness to empowerment.

Guided meditation is an excellent tool to guide you through the act of meditating without the stress and distraction of attempting to shut your mind off alone. A trained professional leads you through the process gently and confidently, helping keep you on track to achieve mental and emotional clarity and focus. Some techniques utilize written text or video, while others, particularly with counseling professionals, are done by verbal instruction. Music therapy may also be provided as stimuli for relaxation.

Why Use Guided Meditations?

Guided meditations are useful for unlocking emotions and feelings often trapped within. Your trusted professional takes you on a deep journey through your subconscious, where you will be more open to positive suggestions and life changes. The wall blocking you from achieving change is eliminated; despite your brain’s insistence it cannot be done.

What to Expect from Psychotherapy with Guided Meditations

Guided meditation begins with a series of relaxing visualizations. You are instructed on how to breathe, how to channel energy, and how to slowly uncoil the barriers between your conscious and subconscious mind. As you become more relaxed and still, the journey into the deep recesses of your brain begins, accessing your body’s natural relaxation response. Positive energy and thoughts are transferred to your subconscious, focusing on your inner strength. Everyone is equipped with the power to make change within themselves, it’s just a matter of honing those skills and retraining the brain to remember the positive, rather than the negative.

Each session can be individually tailored for the change or exploration needed. Importantly, previous knowledge of meditation is not necessary—you will be literally guided through the process to reach optimal benefits, even if you unable turn off your mind alone. With enough practice, these positive guided meditation sessions will become part of your everyday life. You will feel more confident, more capable, and stronger than before.

Meditate & Be Mindful: It’s Good for Your Health

In the 1940’s, if you told someone you were going running, they probably would have asked, “Who’s chasing you?”

Know what happened next? The scientists charged in, validated the benefits of exercise, and now we all do it – and if we don’t, we feel guilty about it.

Right now, meditation is at the point where exercise was a few decades ago. It is, as Time Magazine put it, a revolution in health and mental health. As a result of the new science, meditation is now being shown as effective at performance enhancement for such elite organizations ranging from Google, to NBA teams, and the US Marines.

The practice of mindfulness is one that is growing ever more widely talked about. The world is moving faster; stress levels are higher; and more and more people are coming to understand the benefits of meditation and mindfulness.

But what are those benefits exactly?

The practice—it is, in fact, something that one must practice—of mindfulness has been proven scientifically to improve the physical and mental well-being of all who take the time to stop, breathe, and meditate.

Mindfulness can diminish the severity of pain.

So much of how we perceive pain is mental; truly, some of it really is all in your head, and meditation can help. A 2011 study published in the Journal of Neuroscience revealed that pain perception is cut nearly in half when the sufferer turned to mindfulness.

Mindfulness lowers stress.

Not only can the practice of mindfulness make us feel more relaxed and calm in the midst of a stressful situation, science has shown that it’s linked with markedly decreased levels of the stress hormone cortisol. Mindful meditation makes us feel less stressed, because it changes the chemistry of your body.

Mindfulness increases our ability to feel empathy.

One study conducted at Northeastern University College of Science found even a brief period of mindfulness improved participants’ levels of compassion by as much as 50 percent; likewise, a different study published in the journal PLOS ONE, the practice of meditation showed more brain activity in regions linked with empathy while meditating than when not meditating.

Mindfulness can make us healthier.

Researchers from the University of Wisconsin School of Medicine and Health found that people who engage in mindful meditation miss fewer days of work related to respiratory issues. When they do fall ill, those with mindfulness practice experience shortened and less severe symptoms.

Mindfulness is beneficial, even when you’re not in active practice.

Your brain’s emotional processing center, the amygdala, is “exercised” every time you meditate. The result is that your brain’s distress tolerance threshold (your “window of tolerance) is expanded, even when you’re not meditating. If you’re stressed or anxious mediation expands your emotional window of tolerance as much or more than anti-anxiety medication.

Mindfulness counseling

Keith Miller specializes in mindfulness-based psychotherapy for anxiety and stress.

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Fermented Foods May Help Relieve Social Anxiety Symptoms

Bethesda MD Psychotherapy | social anxietyDo you struggle with social anxiety?

Do you find it difficult to connect with people on a personal level in social settings?

Are you sick and tired of feeling uncomfortable at parties?

Did you know there’s food you can eat to relieve social anxiety?

It’s true, according to a research study to be published in the August issue of Psychiatry Research. Researchers at the University of Maryland and Virginia’s College of William and Mary have found that certain microorganisms in fermented foods actually increase the production of gamma-aminobutyric acid (GABA), a neurotransmitter that counterbalances other neurotransmitters involved with anxiety disorders.

take our anxiety quiz“It is likely that the probiotics in the fermented foods are favorably changing the environment in the gut, and changes in the gut in turn influence social anxiety,” said Matthew Hilimire, assistant professor of psychology at William & Mary. “I think that it is absolutely fascinating that the microorganisms in your gut can influence your mind.”

It’s all about how the gut and the brain interact.

Hillmire and his colleagues developed a questionnaire that asked more than 700 William & Mary students about fermented food consumption, neuroticism, and social anxiety. Participants were asked to indicate if, in the last 30 days, and how much they had eaten of certain foods, including:

  • Yogurt
  • Kefir or food or drinks that contain yogurt
  • Soy milk
  • Miso soup
  • Sauerkraut
  • Dark chocolate
  • Juices that contain microalgae
  • Pickles
  • Tempeh
  • Kimchi

What the researchers found is a striking correlation between the amount of good bacteria in the respondents’ gut, and the levels of anxiety in their brains. Those William & Mary students who ate more, and more servings of these probiotic-laden foods were less likely to report social anxiety symptoms such as sweaty palms or racing hearts. Fermented food consumption also had an interesting effect on those students who reported high degrees of neuroticism: The more fermented foods they ate, the fewer their symptoms of social anxiety became.

Probiotics have previously been proven to inhibit anxiety…

But this conversation is the first in regards to social anxiety, specifically.

“Probiotics have also been shown to modify the body’s response to stress, and stress response is highly linked to mental health disorders, such as social anxiety,” Hillmire noted. “In addition, consumption of fermented milk has been shown to reduce the brain’s response to negative facial expressions. By reducing the brain’s response to negative social stimuli, social anxiety symptoms might be reduced.”

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Mindfulness: There’s an App for That

Mindfulness: It can help easy your stress and anxiety. Ask Keith Miller & Associates how. | Washington DC psychotherapyThere’s no better way to ease the stress and anxiety that wreaks havoc on your daily life than with a little mindfulness and meditation. But shutting out the distraction, noise, and interruptions can be difficult, and it’s for that reason that smart software developers everywhere have — you guessed it — developed an array of meditation and mindfulness apps that range from free, to just a few dollars to help you gain a little inner peace, wherever you are.

There’s a mindfulness app for that.

In fact, there are a few we’ve tried on for size:

Headspace

Headspace is so much more than an app; it’s meditation made simple, an easy way to treat your head right. Using proven meditation and mindfulness techniques, Headspace will help you train your brain to lead a healthier, happier, more enjoyable life. The Headspace app experience starts with a quick body scan and a guided, mindfulness coaching session with the company’s founder: “Don’t force your breath, your body already knows how to breathe.”

The Mindfulness App

The Mindfulness App from MindApps can help reduce your stress and increase your wellbeing — in just 20 minutes today. Great for everyone, including beginners and experienced practitioners of meditation and mindfulness, The Mindfulness App is easy to use. Just choose between different types of guided meditations, or meditate in silence, and enjoy the scientifically proven health benefits that come along with the practice of mindfulness.

Stop, Breathe & Think

We’re big proponents of practicing mindfulness here at our psychotherapy practice in Washington, DC, and there simply aren’t enough good things to say about this particular meditation companion app. It’s all in the name of the product, really. Stop. Breathe. And think. The free app features a varied sampling of mindfulness exercises, ranging from short to long: Got just five minutes to clear your head? Or want to tune the world out for an hour? Stop, Breathe & Think is your go-to.

What exactly is mindfulness?

These apps sound great, and all — but they won’t help you if you aren’t sure what mindfulness is, or why it’s surging in popularity as a helpful practice for fitness and mental health resiliency.

Mindfulness is scientifically defined as “state, process and practice of remembering to observe moment-to-moment experience with openness and without automatic patterns of previously conditioned thoughts, emotions or behaviors.” It’s been shown to offer a variety of health benefits, including improved sleep, decreased anxiety, and turning on genetic markers of immune-system functioning .

More than anything, mindfulness is a practice — a habit — that allows you to experience more of life in its fullest. To learn more about mindfulness and meditation, and how its practice can improve the quality of your life, contact Keith Miller & Associates (with offices in Washington, DC & Bethesda, Maryland) for an appointment today.

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Stress Might Be Affecting Your Creativity

Teen taking test with DC Psychological ServicesAll day, every day:

It seems like we’re all stressed about something. Maybe it’s money, or your health, or your parents’ health, or your kids’ behavior, or an unresolved conflict with a coworker at your high-pressure Washington DC job.

Whatever it is, it’s there. Stress.

It occupies your mind all day. Stress.

It keeps you up at night. Stress.

It’s affecting your creativity. Stress.

Yes, really.

The burden of stress you bear may be affecting your creativity in ways you don’t even realize. Stress, and exposure to prolonged negativity can thwart your ability to effectively utilize that creative, problem-solving muscle: Your brain. Stress can also affect your productivity at work, which just leads to more stress.

More stress means less creativity; less creativity means lowered productivity.

Lowered productivity means more stress.

You’re starting to get my point here, yes?

The good news is this:

There are ways to minimize stress, and maximize creativity.

But before we can get to that, first we have to talk about how, physically, that pesky thing known as stress takes its toll on our bodies, on our psyches, and on our creativity.

take our anxiety quizStress is a totally natural reaction to a threat, or something perceived to be dangerous; this ‘fight or flight’ response causes the body to be flooded with the hormones cortisol and epinephrine, which in turn inhibit the brain’s ability to function as it does otherwise. Creativity is depleted, and we soon find it difficult to locate the most logical solution to the issue at hand.

It’s a cycle, and a vicious one. When stress disrupts the creative, and logical functions of our brains, we become tunnel-visioned; and when we become tunnel-visioned, we become fixated on one specific element or stressor:

“If I had just done this, he wouldn’t have done that.”

“If I change this, everything will be better.”

I’m here to tell you that that’s not really going to solve anything.

Whatever the issues at the root of your stress, chances are it hasn’t been caused by one mistake; something’s just not working. Get out of that undo-redo loop.

Work to minimize the effects of stress.

Take a deep breath.

It really can be that simple.

Becoming more conscious of the way you breathe will prove to be helpful in your fight against stress. Meditate, and be mindful. Take up a yoga practice. Adopt these, and other healthy lifestyle habits. You’ll soon find yourself equipped to minimize your stress while maximizing creativity.

You can also schedule an appointment with one of our anxiety and stress therapists to talk further about reducing anxiety and stress in your life.

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How To Tell If You’re Experiencing An Anxiety Attack in Washington DC

Worried woman: Psychotherapy for anxietyAnxiety (or panic) attacks are — well — they’re awful.

Anxiety attacks are periods of intense anxiety, or panic that often occur suddenly, and with no warning. They affect the mind, but more so the body, and can cause extreme fear for the sufferer — especially those who’ve never before experienced such a thing — as the symptoms mimic those of other, more severe maladies.

What is an anxiety attack?

To use the more technical term, a panic attack can be best described as severe dread or distress, often attended by painful physical symptoms that can include dizziness, sweating, a racing heart, chest pain, shaking, or numbness. And then there’s what’s going on inside the mind.

A typical anxiety attack will last five to 10 minutes, during which the sufferer will experience extreme thoughts that might lead them to believe they are going crazy, or that they’re dying — none of which is true.

What causes an anxiety attack?

Stress. Remember, last week, when we talked about stress, its effects on the body, and the subsequent ‘fight or flight’ response? The same concept applies here. Stress can lead to panic, which leads to a chemical reaction in the body, which leads to feelings of anxiety and apprehension.

Panic attacks often seem to come out of nowhere, but they can be triggered: By a lack of sleep; by traumatic life events, such as loss; by drugs, alcohol, or caffeine; or by specific chemical and hormonal imbalances.

If you believe you may be experiencing an anxiety attack, take a deep breath, and know that anxiety attacks are highly treatable.

take our anxiety quizSince most symptoms of a panic attack mirror those of a heart attack, most first-time sufferers end up in the emergency room. It’s always a good idea to rule out any physical conditions that might be causing the symptoms of an anxiety attack. Once you’ve determined that what you experienced in Washington DC really was a panic attack, a few simple lifestyle changes — such as adequate sleep, exercise, and the basic skills of mindfulness (detailed below) for as little as 10 minutes per day — will greatly reduce the severity of, or eliminate panic attacks altogether.

What is the best way to treat an anxiety attack?

The physiology of stopping an anxiety attack is incredibly simple yet profoundly elusive in a moment of panic. The scientific reason for a panic attack is this: Your brain and body’s natural defense system — the stress response — shifts into high gear.

See? Simple. Yet complicated.

If you were running away from your neighbor’s pit bull, the major stress chemicals, adrenaline and cortisol, would be needed to help you leap over the chain-link fence fast enough to avoid a nip from the dog. If you were a zebra, once the threat was gone you would mindlessly resume your activities of munching grass.

Zebras don’t get ulcers (or have panic attacks), because they have no prefrontal cortex — that part of the human brain which imagines or re-lives the experience of stress. When your thinking cortex hasn’t hijacked your body, your parasympathetic nervous system naturally kicks in, to soothe and calm your body with just the right cocktail of chemicals.

This is called the relaxation response.

The solution to a panic attack is already inside of you.

Comforted yet? We’re getting there.

You are not defective; your mind and body are not betraying you.

In fact, the opposite is true. Your mind and body are functioning perfectly during a panic attack — perfectly in response to stress, real or imagined.

Researchers and psychotherapists in Washington DC have uncovered the antidote to disorders of the mind and body caused by anxiety and fear:

A simple skill called mindfulness.

How simple is mindfulness? In the most basic form, mindfulness is the focusing of your attention with the goal of diminishing simulation.

To enhance the effect of mindfulness and engage your relaxation response fully, deepen and slow your exhalation and pull your next breath in deeply using rise of your belly to expand the bottom lobes of your lungs. For eight breaths focus only on the sounds of your breath, the feeling of your belly rising and the sensations everywhere in your body — without judgment or analysis.

Simply begin to notice what you are feeling.

Eventually your mind will quiet itself, and begin to wander less. Through the practice of mindfulness, you will learn how to not jump on the endless freight train of thoughts produced by your wonderful and imaginative neocortex, so you can remain still, calm and at peace.

Have panic attacks become a frequent, maybe even debilitating part of your life?

You may have panic disorder — and you’re not alone. Nearly six million American adults suffer from panic disorder. One of Washington DC’s leading psychotherapy and anxiety counseling practices, Keith Miller Counseling & Associates, can help you unlock the potential of your mind and body’s relaxation response.

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Engage in Mindfulness in Washington DC. Disengage from Stress & Anxiety.

HappinessWhen someone mentions ‘the city that never sleeps’, you think of New York City, right? Of course you do. A nickname coined, and made famous by the Martin Scorsese film New York, New York (and with a little help from Frank Sinatra), it’s one that could just as easily be used to describe, well, the world these days. Everywhere I turn, there are lights flashing, and sounds sounding; and everyone is rushing.

It’s really no wonder more and more Americans are struggling with feelings of stress, anxiety, and depression. But I’m here to tell you there is a way out.

You can surmount these feelings of angst, and it may be easier than you think.

How?

Exchange mindlessness for mindfulness in Washington DC.

Mindfulness is, as defined by the expert on the matter — the American Mindfulness Research Association — the “state, process and practice of remembering to observe moment-to-moment experience with openness and without automatic patterns of previously conditioned thoughts, emotions or behaviors.”

The practice, or process of achieving mindfulness usually involves meditation, and has been shown to offer a variety of health benefits, including improved sleep and decreased anxiety. But mindfulness is a practice. To reap the rewards, you must set aside time every day; forgo a bit of productivity and practice being mindful, not mindless.

Press the pause button.

When I mentioned forgoing productivity, you twitched a little, didn’t you? We’re all so busy, and so busy trying to be so productive, we’re largely forgotten what it means to just be… still.

Mindfulness doesn’t require hours of your time to be beneficial. In fact, the best piece of advice I can give you is this: Start small. Set aside a few minutes at the start of every day to reflect on the bigger picture that is your life, and to be grateful, and calm.

Eat mindfully.

It’s true what you hear, that foods high in fat and sugar can have a negative impact on your emotions and well-being. When you choose to eat healthy instead, you’ll have chosen to power your mind, as well as your body.

Healthy eating is a start, but it’s eating mindfully is about more than food:

Turn the television off; put your laptop away, skip the trip to the Beauty Salon. Think instead about the meal in front of you, and the flavors. Savor each bite, and truly give thanks to the food, and all who took care to bring it to your plate.

Be mindful of others.

The practice of mindfulness may be a solitary, introspective one, but as you embrace the stillness and the calm, know that time spent improving your inner self will also improve the way you interact with those around you.

Think of the ones you love; thank the ones you love; help, and give to the ones you love. And soon you’ll find yourself refreshed, newly engaged, and mindful.

Keith Miller Counseling can help you be more mindful in Washington DC.

Contact Keith Miller Counseling & Associates today, and let’s discuss how psychotherapy in Washington DC can help unburden you from stress, anxiety, and depression, and feel more mindful in the process.

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Rediscover Your Passion for Life: Consider Psychotherapy in Washington DC

Montgomery County Mental Health

For months now, you’ve just not felt like yourself. Everyday activities have become a struggle, and your loved ones have started to comment on how it seems you’re lacking that joie de vivre — that exuberant passion for life you’ve always had.

You’re not sure what’s wrong, and you’re not sure how to make it better.

May I suggest you consider counseling?

Therapy can help. The wisdom and guidance of a professional psychotherapist in Washington DC can help you onto a path of self-discovery, and toward more effective methods of dealing with depression, stress, and anxiety.

Anyone suffering from, or anyone who thinks they might be struggling with moods that feel out of balance or unwanted behaviors can benefit from seeking professional help. Unfortunately, however, a lot of people harbor misconceptions regarding counseling — and you’re just not sure if psychotherapy in DC is right for you.

Let me be the first to tell you:

It is.

Psychotherapy in DC is right for you.

That being said:

Psychotherapy in DC is not… just common sense.

As a professional psychotherapist in Washington DC, this is an argument I hear a lot. “Therapy is pointless because all therapists do is rehash common knowledge.” Sure, many of the concepts we discuss during psychotherapy sessions at Keith Miller Counseling & Associates make sense: They’re meant to. But they’re not common. Because they’re specific to you.

Psychotherapy is a safe place — your place to work with a trained expert who’s focused only on you; and whose mission is to understand, and help you reach your goals.

Psychotherapy in DC does not… make you weak.

Here’s another big one. A lot of people believe that admitting to and seeking the help of a therapistis a sign of having a character flaw or is a sign of weakness. Neither of these assumptions are true. In fact, the opposite is true.

Having the mental fortitude to recognize that you can, and should be a better, stronger, more confident version of yourself is a sign of strength, not weakness.

Psychotherapy may be… necessary even when you have great friends.

Your best friend has a great shoulder for crying on. Her love and support is undeniable, and you can talk to her about anything. Your relationship with your Washington DC psychotherapist will be different, for a number of reasons.

First:

Therapists are trained professionals, and devoted years of their lives to learning and practicing how to diagnose and treat cognitive, emotional and behavioral issues.

Second:

Relationships are give and take; you’ll talk about you for a while, and then your friend will want to talk about herself. The expert, licensed psychotherapists at Keith Miller Counseling & Associates (in Washington, DC & Bethesda, Maryland) devote 100 percent of their time and energy to you.

And hey, you know what they say:

What happens in psychotherapy… stays in psychotherapy.

Contact Keith Miller Counseling & Associates today, and let’s discuss how psychotherapy in Washington DC can help unburden you from stress, anxiety, and depression and let you feel more joy in life.

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