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Mental health healing refers to the process of improving and restoring one’s mental well-being and emotional balance.

It involves addressing and managing various mental health challenges, such as anxiety, depression, trauma, stress, and more.

  • Therapy: Different types of therapy, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), mindfulness-based therapy, and others, can help individuals develop coping skills, identify negative thought patterns, and learn healthier ways to manage emotions.
  • Self-Care: Prioritize self-care activities that promote overall well-being, such as regular exercise, a balanced diet, sufficient sleep, and engaging in hobbies or activities you enjoy.
  • Mindfulness and Meditation: Mindfulness practices and meditation can help individuals stay grounded, reduce stress, and improve their ability to manage challenging emotions.
  • Support Network: Surround yourself with supportive friends, family members, or support groups. Sharing your feelings and experiences with others can provide a sense of connection and reduce feelings of isolation.
  • Set Realistic Goals: Break down your goals into smaller, achievable steps. This can help prevent feeling overwhelmed and give you a sense of accomplishment as you make progress.
  • Positive Coping Strategies: Identify healthy coping strategies that work for you, such as journaling, deep breathing, creative expression, or spending time in nature.
  • Limit Stressors: Identify and address sources of stress in your life. This might involve making changes to your environment, setting boundaries, or seeking solutions to ongoing problems.
  • Patience and Persistence: Healing takes time, and setbacks are normal. Be patient with yourself and continue working on your well-being, even if progress feels slow.
  • Educate Yourself: Learn more about your mental health condition. Knowledge can help you better understand what you’re experiencing and empower you to make informed decisions about your treatment.
  • Avoid Self-Stigma: Remember that seeking help for mental health issues is a sign of strength, not weakness. Avoid negative self-talk and challenge any stigmas you may hold about seeking help.
  • Seek Professional Help: Consulting with a mental health professional, such as a psychiatrist, psychologist, therapist, or counselor, is crucial. They can provide proper diagnosis, personalized treatment plans, and therapy tailored to your specific needs. (schedule an appointment with a Therapist here:

Remember, everyone’s journey to mental health healing is unique. What works for one person may not work for another, so it’s important to find the strategies and approaches that resonate with you and support your well-being. If you’re struggling with your mental health, reaching out to a qualified mental health professional for guidance and support is a positive first step to healing.


Walking on a daily basis, whether a long walk or a few turns around the block, can help lessen symptoms associated with mental illnesses such as anxiety and depression.

Walking is free and you can walk everywhere without any additional equipment. You’ll notice that the more you do it, the more good benefits you’ll notice. Taking a long walk can be beneficial for your mental health in several ways:

  1. Physical Activity: Walking is a form of physical exercise that promotes the release of endorphins, which are natural mood boosters. Engaging in regular physical activity like walking has been shown to reduce symptoms of depression and anxiety.
  2. Stress Reduction: Walking outdoors in natural settings or simply getting fresh air can help reduce stress levels. The rhythmic motion of walking and exposure to nature can have a calming effect on the mind.
  3. Mindfulness and Relaxation: Walking can provide an opportunity for mindfulness, which involves focusing your attention on the present moment. This can help you clear your mind, reduce rumination, and experience a sense of relaxation.
  4. Cognitive Benefits: Walking can stimulate your brain, improve cognitive function, and enhance creativity. It can be a time for reflection, problem-solving, or generating new ideas.
  5. Social Interaction: Walking with friends, family, or even pets can provide social interaction, which is important for maintaining mental well-being. Social connections and support can help alleviate feelings of loneliness and improve mood.
  6. Routine and Structure: Establishing a walking routine can provide a sense of structure and purpose to your day, which can be particularly helpful if you’re struggling with low mood or motivation.
  7. Sunlight Exposure: Walking outdoors exposes you to natural sunlight, which can help regulate your body’s production of serotonin—a neurotransmitter linked to mood regulation.
  8. Distraction: Taking a walk can serve as a healthy distraction from negative thoughts or worries. Engaging in a physical activity allows your mind to shift its focus and can provide temporary relief from stress or anxiety.
  9. Sleep Quality: Regular physical activity like walking can improve sleep quality, which in turn has a positive impact on mental health.
  10. Self-Care: Setting aside time for a walk is a form of self-care. Engaging in activities that promote your well-being can help you feel more in control of your mental health.

It’s worth noting that while walking can be a helpful addition to your mental health routine, it might not be a substitute for professional treatment if you’re struggling with severe mental health issues. If you’re dealing with persistent or severe symptoms of depression, anxiety, or other mental health concerns, it’s important to seek support from a mental health professional.


Talk to a therapist, Schedule an appointment:

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The concept of “distance” in relation to difficult feelings can be understood in different ways:

Emotional Distance: This refers to creating psychological or emotional space between yourself and difficult feelings. It involves adopting a perspective that allows you to observe and acknowledge your emotions without becoming overwhelmed by them. Emotional distance can help you gain clarity and make more objective decisions, rather than being driven solely by intense emotions.

Physical Distance: Sometimes, physically distancing yourself from a situation or environment that triggers difficult feelings can be helpful. For example, if a particular place or person consistently evokes negative emotions, removing yourself from that situation or minimizing contact may provide relief and a sense of distance from those emotions.

Time Distance: Time can also act as a distancing factor. As time passes, emotions often become less intense, and you may gain a different perspective on the situation. This time distance can bring about healing, acceptance, and a greater ability to handle difficult emotions.

Cognitive Distance: Cognitive distancing involves examining your thoughts and beliefs associated with difficult feelings. By questioning and challenging unhelpful or distorted thinking patterns, you can create distance from the emotions they generate. This process is often part of cognitive-behavioral therapy (CBT) and other therapeutic approaches.

It’s important to note that distance from difficult feelings doesn’t necessarily mean avoidance or suppression. Instead, it involves finding healthier ways to navigate and process those emotions, allowing you to respond more effectively and maintain your well-being.

Seeking support from a therapist can be valuable in learning strategies to create distance from, and work through, challenging emotions:  contact us


While Stress and Anxiety can often coexist and share similar symptoms, understanding their differences can help in recognizing and managing them effectively.


Stress is a natural reaction to external pressures, demands, or challenges. It is a response to specific events or situations, often referred to as stressors. Stress can be triggered by both positive and negative events, such as work deadlines, relationship issues, financial problems, or major life changes. Some symptoms of stress include:

    • Stress is usually temporary and subsides once the stressor is removed or the situation is resolved.
    • Stress tends to be triggered by specific circumstances or events in the external environment.
    • Stress can manifest as physical symptoms (e.g., tension, headaches, digestive issues) as well as emotional symptoms (e.g., irritability, restlessness, difficulty concentrating).

Anxiety, on the other hand, is a general feeling of unease, fear, or apprehension that is not always tied to a specific event or stressor. It is often characterized by excessive worry and anticipation of future threats, even when there is no imminent danger. Anxiety can be a normal response to certain situations, such as before a significant exam or a public speaking engagement. However, when anxiety becomes persistent, intense, and interferes with daily functioning, it may be classified as an anxiety disorder. Some symtoms of anxiety include:

      • Anxiety tends to be persistent and generalized, lingering beyond specific stressors or events.
      • Anxiety is often triggered by internal thoughts, perceptions, or interpretations rather than external events alone.
      • Anxiety involves excessive and irrational worry about future uncertainties, often accompanied by a sense of impending doom or danger.
      • Anxiety can lead to physical symptoms (e.g., rapid heartbeat, shortness of breath, muscle tension) as well as emotional symptoms (e.g., excessive fear, irritability, difficulty sleeping).

It’s important to note that stress and anxiety can influence each other. Prolonged or chronic stress can contribute to the development of anxiety disorders, and anxiety can exacerbate stress reactions. Both stress and anxiety can have significant impacts on one’s mental and physical well-being, so seeking support from healthcare professionals or employing stress management techniques can be beneficial in managing these experiences.


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It is likely too hard to tell if your mental health indirectly caused weight gain, or weight gain affects your mental health.

Obesity can have a significant impact on a person’s mental wellbeing, adults with excess weight have a much higher risk of developing depression compared to people that do not struggle with their weight. Below is a look at how obesity can affect mental health and vice versa:

  1. Low self-esteem: Obesity is often associated with societal stigma, body shaming, and negative stereotypes. People with weight issues may experience low self-esteem and poor body image, which can lead to feelings of shame, guilt, and self-blame. This negative self-perception can impact overall mental well-being.
  2. Depression and anxiety: Obesity has been linked to higher rates of depression and anxiety. The social isolation, discrimination, and negative body image associated with obesity can contribute to these mental health conditions. Additionally, hormonal imbalances and inflammation associated with obesity may directly affect brain chemistry and contribute to the development of these disorders.
  3. Eating disorders: While obesity and eating disorders may seem contradictory, they can be interconnected. Some individuals with obesity may develop binge eating disorder, which involves consuming large amounts of food in a short period and feeling a loss of control. This can further contribute to weight gain and negatively impact mental health.
  4. Poor quality of life: Obesity can limit physical mobility and decrease overall quality of life. Difficulties in performing daily activities, such as exercise or even simple tasks, can lead to frustration, decreased self-worth, and feelings of helplessness, which can affect mental well-being.
  5. Social withdrawal and isolation: People with obesity may face discrimination and social stigma, which can lead to social withdrawal and isolation. This lack of social support and meaningful connections can contribute to feelings of loneliness, depression, and anxiety.
  6. Cognitive function: Some research suggests that obesity may have negative effects on cognitive function and increase the risk of conditions like dementia and Alzheimer’s disease. This can further impact mental health by causing cognitive decline and emotional distress.

It is important to note that the relationship between obesity and mental health is complex, and individual experiences may vary. Seeking professional help from healthcare providers, such as therapists, counselors, or registered dietitians, can be beneficial in addressing both physical and mental health concerns associated with obesity.


Schedule an appointment to discuss your options and your future:


An article by Nicoletta Pallotta, MD, LCSW.

The challenges that women deal with are often directly related to their gender; sexism, stereotyping, motherhood, childbirth issues, infertility struggles etc.

As a society we like to think that we’ve achieved ‘equality’, but the truth is the way women experience life and are perceived in life, is still very different to men.

Traditionally perceived gender roles are something we’ll never truly escape. There is inherent pressure on women to balance career and family, and this is something that affects women across the globe. If you have children, you probably undergo immense guilt when unavoidable parental obligations interrupt your working day, even if a 60-hour week is your norm, deep down you may still think this way. All this in addition to the general predicament of feeling undervalued both at home and at work.

If you feel like you need help in dealing with any aspect of life, there’s a lot to be said for talking to someone of the same sex. Female therapists get it, because they live it. They understand. This is not to say that male therapists aren’t amazing and don’t add value, but when you’re dealing with sensitive subjects that are unique to women (and even when you’re not) it can be comforting, and easier to talk to a female counselor who can personally relate to much of what you’re going through.



Please fill in the form below to schedule an appointment

For billing/insurance purposes, we must have your legal name exactly as it appears on your insurance ID Card

(Please write N/A if you do not currently have health insurance)
It will be about a 10 minute intake call, to collect all information needed to schedule your appointment with a therapist.


We all go through periods of low energy or feeling tired, multiple days of feeling overly tired is not uncommon, but most people can tell when their fatigue feels like something more serious. If that’s the case, or your fatigue gets worse or lasts longer than a week or two, it’s time to get some help.

Psychological causes of tiredness are much more common than physical causes:

The strains of daily life can feel like they are wearing you out, remember that even positive events, such as moving house or getting married, can cause exhausting stress.

Emotional shock
A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted. Getting professional help to make this grief or shock can help you understand and manage your mental responses.

If you feel continued sadness and you wake up tired, you may have depression. Sadness is an expected human feeling, but if the sadness extends past 2 to 3 weeks, they it maybe be something more serious. Keep a diary, monitor your feelings. And get help if your sadness persists.

Anxiety can be exhausting! and a perfectly normal human emotion. But if you have regular, excessive feelings of anxiety, you may have Generalised Anxiety Disorder. GAD characterized chronic, exaggerated worry and tension that is more severe than the normal anxiety most people experience.  As well as feeling worried and irritable, people with GAD often feel tired.

If you think your tiredness may be a result of one of the above, and you’d like to talk to a professional, contact us now – we will match you with the right therapist for you.



An article by : Nicoletta Pallotta

October is Domestic Violence Awareness Month.

Social isolation and working from home, aimed to stop the spread of the coronavirus may be making domestic violence more frequent, more severe and more dangerous. Are you or someone you love being abused? 1 out of every 3 women are in an abusive relationship and this issue becoming even more common during COVID-19, while we are stressed and forced to spend large amounts of time at home together.

Below are 10 common indicators of abuse:

  • Stalking: questioning your every move while telling you that they love you and are being protective
  • Texting or calling you constantly; insisting they are concerned about you and want to make sure that you are safe
  • Controlling your finances: forcing you to account in detail for every dollar that you spend
  • Criticizing you for every little thing you do
  • Humiliating you in front of your family and friends
  • Angering easily, particularly if he or she is drinking
  • Forcing you to have sex against your will
  • Hitting or punching you
  • Jealously of friendships or any other relationships you have
  • Isolating you from family and friends

If you can say yes to even one of these, you are in an abusive relationship.

During a calm stage, it’s easy to remain in the relationship thinking that it won’t happen again, but it doesn’t help to ignore the problem or live in hope that the abuser will change. It’s very important to be prepared and have a safety, back-up plan in case the violence erupts again.

Be prepared in case you need to call a shelter

It’s not accepting defeat to be ready. Find out about legal options or other resources available to you before you have to use them. You should know exactly where to go and how to get there, even if a situation arises the middle of the night.

Prepare an emergency bag, for a quick exit

Keep cash, a checkbook, your savings account details, identification, a medical insurance card and your address book in a safe place where the abuser can’t find it. The last thing you want to be worried about at a time like this is money!

Leave the situation

If it happens, be ready to go. If you have children, take them with you. If you are in immediate danger call 911.


You should never underestimate the affect that stress can have on your body and your mind.

The symptoms of large amounts of stress include tiredness, illness, and the inability to concentrate or think clearly. Sometimes, prolonged periods of stress can even cause a mental breakdown. If you suffer from extreme stress or are stressed for a long period of time, your body will eventually wear itself down.

But sometimes a small amount of stress can actually be good in that it can help you gather yourself and take action. For example, when you have an important task to perform, stress can kick in and motivate you to meet your goals. During times of crisis, stress can send you into “automatic pilot” mode where you are able to block out the chaos around you and react effectively in the situation.

Some common stress factors include academic demands; moving house; being on your own in a new environment, new responsibilities; a new job or promotion; changes in family relations and your social life; financial responsibilities, and of course, a global phenomenon such as COVID-19, where our way of life has changed completely and the future is uncertain.

Whether in school or employment, pulling an “all-nighter” can lead to stress-driven exhaustion the following day. Caffeine starts with a temporary energy boost and ends in a crash, which can leave you feeling worse than you did originally. Waiting until the very last minute to get something done which forces your body to run on adrenaline.

Some ways to manage stress relief would start with managing your time wisely and staying organized. Try to get some form of exercise daily and eat healthily. A very important consideration when you are going through a stressful time, get enough sleep, it may seem a simple answer, but it’s also works.


In one way or another, the COVID-19 has impacted everyone’s lives.

Not surprisingly, the pandemic has triggered a wave of mental health issues. Anxiety, depression, social isolation or just the general stress that’s a result of living through COVID-19, we’re all feeling it.

I am a mental health professional with over 35 years’ experience, dealing with all forms of mental health care – yet I am no different.

When the New York State shut down all non-essential offices in March, life became very different for me. It was challenging. My practice in Dyker Heights, Neighborhood Counseling Center, is an Article 31 so was considered an essential business, therefore we needed to stay open.

My primary consideration for the past 9 months has been to keep my staff and our clients safe. It kept me up at nights, trying to work out a schedule that would allow as many employees as possible to work from home, while still manning the office for essential in-person scheduling.

I decided to change the office hours to 10 to 6 Monday to Friday and Saturday 9 to 5, with online counseling offering a wider range of appointment hours. I reflect on how lucky we were that we had already introduced Online Counseling to our range of services, we were already set up technically, we just needed to demonstrate to our clients, that online counseling was as affective as in person.

Most people were relieved that they could continue with their Therapist from the safety of their own home, but some still needed in office services.

I am the only clinician to remain on site every day, to assist with clinical consultation, review new admissions and supervise my staff. I am constantly doing crises intervention with new and existing clients, and i have been, and will continue to work 7 days a week until the pandemic is over.

We actioned strict CDC guidelines, yet I found myself constantly worrying that the support staff at the office was safe and managing the emotional stress of home and work life. I encouraged self-care, I bought them lunch, made sure they had enough supplies and assisting them with their anxiety.

The anxiety level among our clients and the general population imploded. Existing appointments continued and the requests for new appointment increased like never before. We had also made the decision to expand our BCS Group Practice to the 5 boroughs. There are so many people who need help, but most local private practices closed their doors.  I leaned on my management team to keeps things running as smoothly as possible, and our intake team to help communicate and facilitate appointments via our secure online platform.

I also needed to support our therapists who were working remotely, helping them emotionally and supporting them professionally with issues they were experiencing with their clients.

I was taking care of everyone around me, but also, I had to take care of myself. I had to remind myself that I am in a high-risk demographic for Covid-19, having asthma and high blood pressure, it was imperative I protect myself from getting sick so I can take care of those around me. I became extremely proactive, making sure that I, and all my staff followed the rules. Wearing a face mask, staying six feet apart. Constantly sanitizing, not touching my face. But most important I eat right, exercise and get enough sleep.

On a personal note, my daughter is in her last year of college, my anxiety about her safety, and her anxiety about my safety skyrocketed. Thankfully her college is doing classes online, but she still lives on campus. Like many during this pandemic, she adopted a cat. My job as a mother is to make her feel safe and help her through this difficult time.

2020 has been a challenging year for most, but I know i am one of the lucky ones. My family, my staff and I are currently safe and well. We are looking forward to Christmas and the new year. So many people around the world are not so lucky, our thoughts are with them as we head into the festive season. We will continue to serve our community as best we can, staying safe and encouraging others to do the same.

Happy Holidays to you all.