Counseling and Therapy Notebook

In our world, the default assumption is heterosexuality unless stated otherwise, and furthermore, it's often held as the standard for sexuality. These pervasive messages, whether stated outright or subtly implied, can have profoundly negative…

In a world where gender is often seen as a binary construct, it is crucial to recognize and explore the diverse landscape of gender identities. Gender identity is a deeply personal and individual experience that goes beyond male and female.…

Pride Month, an annual commemoration revered by the LGBTQ+ community and allies alike, stands as a testament to the remarkable progress achieved in the pursuit of equality and the unwavering determination to break free from the shackles of discrimination.…

Prefer to watch? Join me and Sterling D. Walker (AMFT), a psychotherapist associate, personal trainer, and wellness coach. Sterling’s unique background allows him to combine his insights into mental health with best practices in physical fitness…

Did you know there’s a scientific reason why most of us struggle to make friends as adults? Many of us find it challenging to open up and connect with someone right off the bat. However, this doesn't stop us from looking for ways to make…

Anxiety can impact a relationship in more than one way. People who experience anxiety disorders often tend to have a challenging time self-regulating, and they’re prone to other maladaptive behaviors like over-analyzing, always coming up with…

A good night's sleep is essential for our physical and mental health. Whether it's chronic anxiety or acute anxiety, the effects of anxiety on our sleep can be profound. In fact, anxiety is one of the most common reasons why people have difficulty…

The LGBTQ community since the beginning has had to fight for their rights and visibility in America. And it hasn't always been easy. In fact, the LGBTQ community has had to fight for every inch of progress they've made. The origins of the…

We often think of intimacy as physical closeness, but it goes much deeper than that. Emotional intimacy is about sharing your innermost thoughts, feelings, and experiences with someone else and being able to be vulnerable without fear of…

In many Indigenous and Native communities and traditions, there were folks welcomed and celebrated for being Two-Spirit people. Native people and tribal communities considered Two-Spirit individuals to be divine. Indigenous cultures saw Two-Spirit…

LGBTQ Pride Parade, also known as Gay Pride parades, events, and festivals take over the United States during the month of June. Colorful floats, participants, and a plethora of fun activities and workshops accompany what we know now as the…

"Window of tolerance" is a term introduced by Dr. Dan Siegel in his book, The Developing Mind. The term is now commonly used to define and understand the zone of arousal of individuals where the brain functions normally and the body reacts healthily…

Grief is a natural part of life and loss, which can affect many aspects of life. Understanding grief and the grieving process can help you cope with grief in a healthy and sustainable way. What Is Grief? Grief is your natural response to loss…

Anxiety per se is not a mental health issue. It is a human feature that has helped humanity survive and evolve as a species. Anxiety has often proven to be a useful emotion that helped us be cautious, identify potential threats, and avoid being…

The concept of gender identity refers to how individuals perceive themselves, how they express themselves, and what terms they use to identify themselves. An individual in our society can identify as male, female, both, neither, or something…

This past weekend, on September 18th, I had the privilege of attending the Long Beach Trans Pride Festival. I wanted to take a moment to share a little about the event and why it's so important to me. As you know, I'm an LGBTQIA+ affirmative…

Many of us dread going to medical offices. It may not be the medical consultation per se but rather the traffic we have to face to get there, the nuisance of finding a parking spot and sitting in a waiting room next to other people. Often when…

Social media has brought the world to our fingertips, but what does it ask for in return? Although free to use, social networking tools can cost us more than we can imagine. On the one hand, social media sites allow us to stay in touch with…

We were taught to be kind to others, turn the other cheek, and work hard. Helping others has always been seen as a noble and praiseworthy thing to do. The thought of putting oneself first was unbearable for many and an act of selfishness for…