Alan Zupka, Author at AZupkaCounseling

July 21, 2025 by Alan Zupka

The Importance of Having LGBTQ+ Affirming Therapy Available

LGBTQ+ Affirming Therapy: A Compassionate Path Toward Healing and Wholeness

Mental health support should be a safe, respectful, and affirming space for every person. Yet, for many LGBTQ+ individuals, seeking care has often involved navigating systems marked by misunderstanding, invalidation, or even discrimination. These experiences can create barriers to accessing the help and healing one deserves. As a therapist who is LGBTQ+ affirming, I believe it is not only possible—but essential—to offer care that honors your full story, supports your growth, and centers your well-being.

Why Affirming Therapy Matters

Affirming therapy is not simply about tolerance; it is about creating space for authenticity, exploration, and healing. Through the lens of narrative therapy, we collaboratively examine and re-author the stories that may have been shaped by cultural bias, rejection, or internalized shame. These dominant narratives are not the final word. Together, we make space for your own voice to emerge—one that is rooted in strength, dignity, and personal meaning.

From a CBT perspective, I support clients in identifying and transforming thought patterns that may have been shaped by years of minority stress or societal messaging. Many LGBTQ+ individuals internalize harmful beliefs about themselves—beliefs that deserve to be challenged with compassion and care. Through this process, we work to build more balanced, empowering ways of thinking and being.

Positive psychology helps us focus not only on what is difficult but also on what gives your life vitality, connection, and purpose. Affirming therapy highlights your unique strengths, values, and aspirations. Your identity is not a problem to be solved—it is a source of resilience and wisdom to be honored.

And through mindfulness, I encourage the practice of being present—gently and without judgment. Learning to sit with difficult emotions, to ground yourself in moments of anxiety or dysphoria, and to return to your breath or body with compassion are tools that support deep, sustainable healing.

What You Can Expect

In our work together, you will find:

A space where your identity is seen, affirmed, and celebrated
Support through gender exploration, coming out, or navigating family relationships
Validation for the lived reality of discrimination or marginalization
Practical tools to manage anxiety, depression, and trauma in safe, affirming ways
Encouragement in developing confidence, self-worth, and emotional clarity

I understand how important it is to have a therapeutic space where you are not asked to justify who you are. When you are free from the burden of explanation, the real work of healing and growth can begin. Therapy is not about fixing who you are; it is about creating space to become more fully yourself.

I Am Here to Support You

If you are seeking a therapist who will walk beside you with honesty, care, and deep respect for your lived experience, I invite you to reach out. Whether you are exploring your identity, healing from past harm, or simply looking for someone who understands, I am here to offer support that is grounded in affirmation and hope.

Healing is possible—and your story matters. Let us begin the next chapter together.

July 18, 2025 by Alan Zupka

What Is the 333 Rule for Anxiety?

Using the 333 Rule to Anchor Yourself in Moments of Anxiety

If you regularly experience anxiety, you may have found yourself searching for ways to ease your symptoms. One simple and effective grounding technique that I often introduce to my clients is the “333 rule.” This approach can help interrupt anxious thought loops and bring you back to the present moment.

When anxiety begins to take over, I invite you to pause and try the following steps:

Identify three things you can see around you
Identify three things you can hear
Move three different parts of your body—this might mean wiggling your fingers, rolling your shoulders, or tapping your foot gently

Why the 333 Rule Helps

The 333 rule is rooted in the principles of mindfulness and cognitive-behavioral therapy (CBT). It helps shift your focus away from distressing thoughts and into sensory awareness. By noticing what you see, hear, and feel through movement, you are gently reminding yourself that the present moment is a safe place to return to.

From a narrative therapy perspective, anxiety often speaks with a loud and compelling voice, telling stories that heighten fear and limit agency. Techniques like the 333 rule offer a chance to step outside of that story, if only for a moment, and begin to author a new narrative—one where you reclaim power and presence in your life.

This practice does not rely on any external tools, nor does it require a quiet room or a lengthy meditation. It is portable, adaptable, and easy to integrate into your daily life. Over time, practicing the 333 rule—even when you are not actively anxious—can build a foundation of internal stability and self-trust.

Let Us Work Together

If anxiety is something you are working through and you are interested in strategies like the 333 rule, I would be honored to support you. In my practice, I draw on cognitive-behavioral therapy, mindfulness, narrative therapy, and positive psychology to create a tailored and collaborative treatment approach that meets your specific needs.

Together, we can explore how anxiety has been affecting your life and begin to reframe the story you tell yourself about who you are and what you are capable of. Feel free to reach out to learn more about how I work, ask any questions you may have, or schedule an initial session. I look forward to the opportunity to support you on your journey toward greater calm, clarity, and self-compassion.

July 14, 2025 by Alan Zupka

How to Know if You’re an Introvert

Understanding Introversion Through a Therapeutic Lens

Are you someone who feels most at peace after spending time alone? Do large social gatherings leave you feeling depleted rather than energized? If so, you may be an introvert, and understanding what that means can be a meaningful step in rewriting the story you tell about yourself.

Introversion vs. Extroversion: How Energy Flows

Introversion and extroversion are not about how friendly or confident someone appears—they reflect how individuals recharge and interact with the world around them. While extroverts often feel revitalized through social connection and external stimulation, introverts typically draw their energy from solitude, quiet reflection, and low-stimulation environments.

From a narrative therapy perspective, the way we label ourselves, such as “introvert” or “extrovert,” can shape our internal stories. When we explore and redefine these stories, we reclaim agency over how we move through the world.

Signs You May Be an Introvert

You might recognize aspects of introversion in yourself if you:

Prefer meaningful one-on-one conversations or small group interactions over large social events
Maintain a close circle of trusted friends rather than seeking a wide social network
Find peace and pleasure in solo activities such as reading, writing, or meditating
Tend to process ideas internally before sharing them with others
Feel more productive and focused when working independently

Rather than viewing these traits as limitations, positive psychology invites us to celebrate them as strengths. Introversion can foster creativity, insight, deep thinking, and emotional attunement.

Honoring Your Nature with Mindfulness and CBT

Mindfulness teaches us to observe our internal experience without judgment. It helps us tune into our energy levels, recognize when we need rest or solitude, and respond with compassion rather than self-criticism. Through mindfulness, introverts can honor their natural rhythm while creating space for presence and self-acceptance.

Cognitive Behavioral Therapy (CBT) can also help identify and challenge any unhelpful thoughts about introversion, such as “I should be more outgoing” or “Something is wrong with me for needing so much alone time.” These thoughts are often rooted in social norms rather than personal truth.

How I Can Support You

If you see yourself in these descriptions, I want you to know that I welcome and support you just as you are. I work with many introverted clients, helping them gain insight, practice self-compassion, strengthen relationships, set clear boundaries, and restore balance to their social and emotional lives.

Whether you are looking to understand yourself better, manage social expectations, or feel more confident in your identity, therapy can help. I invite you to schedule a session at a time that works for you. Together, we can co-author a story that affirms your strengths and supports your growth.

July 11, 2025 by Alan Zupka

Understanding Seasonal Affective Disorder (SAD): Causes & Symptoms

Do You Feel Low Around the Same Time Each Year? Let Us Explore the Story Behind It Together

If you notice that your mood consistently shifts downward at certain times of the year, you may be experiencing Seasonal Affective Disorder (SAD). This is more than just the “winter blues.” It is a form of depression that tends to emerge with the change of seasons, and it can profoundly affect how you think, feel, and engage with your life. According to the American Psychiatric Association, approximately five percent of adults in the United States live with this condition.

As a therapist who integrates narrative therapy, cognitive behavioral therapy (CBT), mindfulness, and positive psychology into my practice, I invite you to explore the meaning behind your seasonal emotional experiences—not as a flaw in your character, but as a part of your story that may be asking to be understood and gently reshaped.

Understanding the Roots of Seasonal Affective Disorder

Although research is ongoing, seasonal affective disorder appears to be linked to how the changing seasons disrupt biological rhythms. Shifts in daylight can affect your circadian rhythms, melatonin production, and serotonin levels—each of which plays a vital role in regulating sleep, mood, and energy. These biological changes may silently influence the way you think and feel, and over time, those thoughts and emotions can reinforce discouraging or painful internal narratives.

In narrative therapy, we pause and ask: What story are these symptoms telling about your relationship with this time of year? Through that lens, we begin to reconnect you with your values, your agency, and the strengths you have utilized before—even during challenging times.

What SAD May Feel Like

Seasonal affective disorder often follows a predictable cycle, beginning and ending around the same time each year. For most people, symptoms typically appear in the fall and persist through the winter months. However, some individuals experience SAD in the spring or summer.

Common symptoms include:

Persistent sadness, anxiety, hopelessness, irritability, or feelings of worthlessness
Loss of interest in activities that previously brought joy or meaning
Difficulty concentrating or making decisions
Changes in sleep patterns (sleeping too much or too little)
Changes in appetite, especially craving carbohydrates, which can lead to weight gain or loss
Fatigue or low energy that feels hard to overcome
In more serious cases, thoughts of self-harm or suicide

These experiences do not define you. They are part of what is happening, but they are not the whole story.

Rewriting the Season: Therapy Can Help

If you see yourself in the descriptions above, you are not alone, and you do not need to navigate this on your own. I have had the privilege of working with many clients who have experienced SAD, and together, we have gently rewritten the emotional chapters tied to specific seasons.

In our work together, I may incorporate:

CBT techniques to challenge unhelpful beliefs and build more balanced, supportive thoughts
Mindfulness practices to help you remain grounded in the present, even when your mood tries to pull you away
Positive psychology exercises to reconnect you with moments of purpose, gratitude, and hope
Narrative approaches to help you explore the meaning you have made of these seasonal patterns—and create a richer, more empowered version of your personal story

You deserve care, insight, and a space where you can feel safe to explore these seasonal shifts in your mental health. If you have seasonal affective disorder, I would be honored to talk with you, listen without judgment, and help you understand what is unfolding for you. Should we determine that SAD is part of your experience, I will offer you a customized treatment plan tailored to your needs and strengths.

Please feel free to reach out and schedule a session with me. Let us explore your story together—and find new ways for you to thrive in every season.

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