Blog

Election Stress

With many races and elections occurring right now, I want you to know that you are supported in my therapy space. Political stress is something to take seriously. The results after an election, or the waiting for final results, leads us to feel strain in our bodies as well as our minds. The COVID-19 pandemic has also caused tremendous strain.

Difficulty focusing, as well as increase in symptoms of ADHD, anxiety, and depression, are to be expected. And likely until we have more certainty with COVID-19, in the form of treatments and a vaccine as well as containment, we will likely experience at least one of these symptoms in addition to others.

I’ve written a bit on self-care and I want to expand on that a bit: it’s crucial to find what works for you. We can work together to figure that out as well.

-Epsom salt baths can be a wonderful way to ease tension.
-Using a favorite meditation app can create calm.
-Free apps, available for both Android and iOS / Apple, that I’ve recommended include, but are not limited to:

Headspace (Premium is free until the end of the year for LA County residents): Find more information here: https://www.headspace.com/lacounty

UCLA Mindful (Body Scans, breathing, etc. are offered)

Insight Timer (meditation, sleep, music)

It’s not uncommon to need to try multiple meditations to find your favorites. You may also decide to alternate.

HEALTH JOURNEYS, founded by Belleruth Naparstek, is a wonderful resource where you can find many meditations including guided imagery. Guided imagery guides your mind to focus and is a wonderful resource for those times we feel unable to focus.

If you have Apple Music, you can listen to many Health Journeys meditations as part of your subscription. But you can also listen to many for free through a webpage on Kaiser, without needing Kaiser insurance:

https://healthy.kaiserpermanente.org/health-wellness/podcasts

I always recommend people try out the audios Belleruth Naparstek created first. You’ll find some of them in the above link and on Apple Music. You can also listen to samples on the Health Journeys website if there’s a specific imagery that you resonate with.

Click here to access the HealthJourneys website

Self Care

Practicing self-care in the way that works for you is essential, especially in challenging times such as now. Self-care can refer to simply being more aware in the present moment, and practicing things in a more mindful way. But it can be useful to include specific products and regimens in your self-care toolbox.

I am linking to products using my Amazon Affiliate link. Please know that these products are truly ones that I am familiar with, but I would earn a commission should you decide to use my link. If you wish to purchase elsewhere, please be my guest.

For years, Belleruth Naparstek, the founder of Health Journeys, has been a favorite of mine for guided imagery (guides you in visualizations). A great set can be found here:

Having something on hand when you need it is important. So, while I am a fan of some subscription services, I like the knowledge that my favorite guided imagery will be available when I need it.

I think pre-printed mindfulness cards can be a fun way to remind yourself to practice this skill. Having resources such as the following cards is one way to really become more empowered:

So, I just mentioned a couple of items. There are of course plenty more and do let me know if you’re interested in more ideas! Sometimes the simpler the better.

Until next time,

Patrick

Two New Stories on Medium

Hello!

I decided to go ahead and do some more writing! I published two stories to Medium that I know are extremely relevant today. The first one examines LGBTQ+ isolation during this very tough time. The other one examines the difficulty of masks and the hard-of-hearing community.

Here are the links to both of them:

https://medium.com/@patricktullytherapy/isolation-and-internalized-shame-in-the-lgbtq-community-c3a4255473fa

https://medium.com/@patricktullytherapy/hard-of-hearing-please-keep-your-mask-on-98ee2e1eea59

I hope you enjoy!

Best,

Patrick

I Stand Against Racism

I want to affirm that I believe in Black Lives Matter and Black Trans Lives Matter. As a provider of mental health services, it’s important that I finally say something more as I can only imagine the difficulty of hoping a provider will honor civil rights and stand with Black Lives Matter and Black Trans Lives.

I have white privilege and that gives me the ability to not worry about violence or assumptions of others in the way that BIPOC have to be concerned with.

My therapy space must be safe for every marginalized community and finally Black Lives and Black Trans Lives have been brought to the forefront as the horrible violence and murder against black people has been acknowledged. This needs to continue and not be a one-time event.

I have an obligation as a provider and a human being who works with diverse people to educate myself on how to be anti-racist.

Here are some resources for you to learn more about how to be anti-racist:

Scaffolded Anti-Racist Resources

LGBTQ Therapy for Individuals

One of my specialties is LGBTQ Therapy for individuals. Therapy for LGBTQ individuals: Gay counseling and therapy for other members of the LGBTQ community is very important to me. As an openly gay man, I want people in the LGBTQ community to receive competent LGBTQ Affirmative counseling. So often providers are merely tolerant, and that is not okay with me. I want to be able to affirm your experience and not make you feel like an “other.” LGBTQ counseling in Los Angeles is more common than other places, but it is still not always affirming and validating. Affirming counseling validates your lived experience as authentic and the therapist understands that an LGBTQ individual has different circumstances than a straight / heterosexual individual.

Please reach out to learn more. I offer both in-person therapy as well as video therapy options.

~Patrick