Counseling Blog | LGBTQ+ Couples & Individuals

September 29, 2025 by Alan Zupka

So, You’re Neurodivergent: Guidance for Those Diagnosed With ADHD Late in Life

Understanding a Late ADHD Diagnosis: A New Chapter of Self-Awareness and Growth

Receiving a diagnosis of Attention-Deficit/Hyperactivity Disorder (ADHD) later in life can be a profoundly emotional and eye-opening experience. For many, it provides long-awaited clarity for lifelong struggles that may have once been interpreted as personal shortcomings, such as difficulty with organization, impulsivity, restlessness, or inconsistent focus.

At the same time, this realization may bring a sense of grief or disorientation, as you begin to understand that the version of yourself you have lived with was filtered through misunderstanding and unmet needs.

In my practice, I view this discovery not as a conclusion but as the beginning of a meaningful re-authoring of your personal story.

What a Late ADHD Diagnosis May Look Like

Adults diagnosed later in life often present differently than common ADHD stereotypes suggest. You may not consistently miss appointments, forget daily responsibilities, or appear disorganized outwardly. Perhaps you performed well in school or have achieved professional success. And yet, you may still find yourself:

Struggling to complete projects or manage time effectively
Feeling hypersensitive to criticism or rejection
Battling frequent distractions or experiencing internal chaos
Experiencing emotional outbursts or difficulty regulating mood
Feeling chronically burned out from work, relationships, or daily demands

Often, adults with ADHD develop sophisticated ways to compensate or “mask” their symptoms. While these strategies may help navigate daily life, they frequently come at a cost: exhaustion, anxiety, or the nagging sense that you are always falling short.

When viewed through a narrative therapy lens, these challenges are not character flaws, but the results of a life lived without the insight or support you deserved. Naming the neurodivergence allows us to rewrite those limiting narratives into ones grounded in self-compassion and possibility.

How Therapy Can Support Neurodivergent Adults

Therapy for ADHD is not about fixing what is wrong; it is about understanding how your brain uniquely functions and creating a life that aligns with your values, preferences, and strengths.

In my work, I help clients develop emotional regulation and frustration tolerance skills, cultivate executive functioning tools (such as task management, time blocking, and reminders), and explore how past experiences, especially those from childhood, may have shaped current struggles.

Through a combination of cognitive behavioral strategies, mindfulness practices, and strength-based approaches rooted in positive psychology, we work together to reduce self-blame and increase self-trust.

Many clients also address co-occurring concerns such as anxiety, obsessive-compulsive tendencies, depression, or low self-esteem. These challenges often arise from years of navigating life without adequate understanding, support, or validation.

You Are Not Alone, and You Are Not Broken

Discovering that you are neurodivergent is not the end of your story, it is the beginning of a more honest and empowered chapter. I believe deeply in your capacity to thrive and grow with the proper support. If you are ready to explore ADHD therapy through a lens that honors your lived experience and helps you reshape your inner narrative, I invite you to reach out. Together, we can co-create new pathways for healing, clarity, and self-acceptance.

September 26, 2025 by Alan Zupka

Digital Detox Guide: Protecting Your Mental Health From Social Media Overload

Reclaiming Mental Clarity: The Power of a Digital Detox

In a world filled with constant notifications, endless scrolling, and the pressure to remain connected at all times, social media can become overwhelming. While these platforms offer community, entertainment, and access to information, they also have the potential to contribute to anxiety, diminished self-worth, and emotional fatigue.

From the lens of narrative therapy, I invite you to consider the story you are telling about your relationship with technology. Are you the author of your digital life, or has the narrative been taken over by algorithms and comparison? Together, we can explore ways to rewrite this story with intention, purpose, and clarity.

Although social media can enhance connection, I encourage you to ask whether your digital habits are enhancing your wellbeing or quietly eroding it. A digital detox, an intentional pause from screens, can help you reconnect with your values, improve focus, and return to the present moment.

Signs That It May Be Time to Log Off

The decision to step back often begins with self-awareness. Here are some common signs that suggest it may be time to consider a break:

You experience anxiety, irritability, or sadness after scrolling.
Your sleep is disrupted by late-night screen use.
You feel a compulsion to check your phone frequently.
You compare your life to the curated highlights of others.
You feel emotionally overstimulated or mentally exhausted by the constant flow of content.

From a CBT perspective, recognizing these patterns allows you to identify triggers and make conscious decisions about how you respond, rather than operating on autopilot.

Strategies for a Meaningful Digital Detox

Once you acknowledge the need for a break, the next step involves creating a plan rooted in mindfulness and self-compassion. A detox does not need to be extreme. Small, consistent changes can foster a healthier and more balanced relationship with technology. Consider the following strategies:

Designate screen-free periods during meals, work hours, or before bed.
Turn off push notifications to minimize distractions.
Curate your feed by unfollowing or muting accounts that generate distress or comparison.
Use screen time tracking apps to develop insight into your usage patterns.
Replace scrolling with mindful activities such as reading, walking, journaling, meditating, or engaging in meaningful offline interactions.

These simple yet powerful shifts align with positive psychology’s emphasis on flourishing and the cultivation of intentional, values-based living.

Therapy Can Support Your Digital Boundaries

If you find that stepping away feels difficult, you are not alone. Therapy offers a supportive space to explore the emotional needs and thought patterns that may be driving compulsive screen use. Together, we can strengthen your self-awareness, practice healthier boundaries, and align your daily habits with the life you want to create.

Your Time and Energy Matter

Mindfulness teaches us that the present moment is where life truly happens. If you are ready to be more intentional with your time, a digital detox may be an act of self-respect and restoration.

As a therapist, I help clients reclaim their mental space and realign their values through compassionate, individualized support. If you are curious about how therapy might support your own digital reset, I invite you to reach out. Together, we can begin the process of restoring balance and protecting your peace of mind.

September 22, 2025 by Alan Zupka

4 Common Types of Depression

Understanding the Different Types of Depression: A Compassionate Overview

Many individuals are familiar with the term depression, but fewer are aware that it can take on different forms. Each person’s experience with depression is shaped by their own story, environment, and inner dialogue. As a therapist, I help my clients name their experiences so they can begin to reclaim their narrative and build a path toward healing. Below, I describe four of the most common types of depression that I regularly work with in my practice.

1. Major Depressive Disorder

Major Depressive Disorder is often characterized by a profound and persistent sense of sadness or a loss of interest or pleasure in daily activities. In order for this diagnosis to be made, at least five symptoms must be present for two consecutive weeks, with at least one being either depressed mood or loss of interest. These episodes can recur over time and may feel overwhelming or isolating. Through cognitive behavioral strategies, we can challenge unhelpful thought patterns, while mindfulness practices help cultivate presence and gentleness toward your emotional state. Together, we can explore your story with compassion and develop tools that foster emotional resilience.

2. Persistent Depressive Disorder (Dysthymia)

Persistent Depressive Disorder, also known as dysthymia, is marked by a low-level, chronic feeling of sadness that lasts for an extended period—often two years or more. While the symptoms may not feel as acute as those in major depressive episodes, their ongoing nature can quietly erode self-esteem, motivation, and hope. In my work with clients, I often use positive psychology interventions to identify sources of strength and meaning that may have been overlooked. We also examine how long-standing beliefs about oneself and the world can shift to allow new possibilities to emerge.

3. Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder typically occurs during the fall and winter months, although it can also affect individuals in the spring and summer. This form of depression is often influenced by changes in light exposure, which can disrupt natural rhythms and impact mood, sleep, and energy levels. Together, we can explore not only the biological and environmental contributors to your experience but also the internal narrative that may emerge during difficult seasons. Using CBT and mindfulness techniques, we can increase emotional awareness and create adaptive rituals that support your well-being year-round.

4. Postpartum Depression

Postpartum Depression is a serious condition that can affect individuals who have recently given birth. It may show up as sadness, anxiety, numbness, exhaustion, or a feeling of disconnection from oneself or the baby. Unlike the “baby blues,” which typically resolve within a few weeks, postpartum depression can linger for months or even years without support. I offer a safe, nonjudgmental space to process these feelings and gently explore the underlying thoughts and pressures that may be contributing to your emotional distress. Through narrative and mindfulness-based approaches, we work to foster self-compassion, reduce guilt, and reframe the story of motherhood or parenting in a way that feels more honest and empowering.

You Deserve Support

If you believe you may be experiencing depression—whether it fits one of these categories or feels like something else entirely—I am here to help. I understand that depression often distorts the way you see yourself and the world, but together we can untangle those stories and build new, more hopeful ones. I will work collaboratively with you to create a personalized plan rooted in your values, strengths, and goals.

Please reach out to schedule a session. You do not have to walk through this alone. Healing begins with one courageous step, and I am here to take that step with you.

September 19, 2025 by Alan Zupka

Understanding Claustrophobia: Causes, Symptoms & Treatment Options

Understanding and Treating Claustrophobia: Rewriting the Story of Fear

Claustrophobia is the experience of intense fear in enclosed or confined spaces, such as elevators, airplanes, MRI machines, tunnels, or small rooms. For some, even imagining being in such spaces can trigger physical and emotional distress. This fear can become so consuming that it interferes with one’s ability to engage in daily activities, maintain employment, attend school, or travel. Many people living with claustrophobia recognize that their fear may not align with the actual danger of the situation, yet they still feel powerless to change it.

As a therapist, I help clients begin to understand and reshape the narrative that has formed around this fear. Together, we work to reconnect with your values, calm the nervous system, and gently reclaim your sense of safety and choice.

What Contributes to the Development of Claustrophobia?

Claustrophobia often has roots in earlier life experiences. For some individuals, the fear may emerge after a specific traumatic event—such as becoming trapped or feeling suffocated. For others, it may develop through repeated experiences or by witnessing another person’s fearful response to enclosed spaces during childhood.

Narrative therapy invites us to explore these early stories and how they continue to influence current reactions. Through this process, we begin to externalize the fear and loosen its grip, allowing you to re-author a new, empowered relationship to space, safety, and control.

Recognizing the Symptoms of Claustrophobia

Claustrophobia can express itself through a variety of physical and emotional symptoms, including:

Heightened anxiety or panic
Chest tightness or shortness of breath
Chills or hot flashes
Confusion or trouble concentrating
Dizziness or lightheadedness
Dry mouth or upset stomach
Numbness or tingling sensations
Sweating, shaking, or a racing heartbeat
Ringing in the ears

These responses are not signs of weakness—they are your body’s way of trying to protect you. Through CBT and mindfulness, I help clients recognize these symptoms early, respond to them with compassion, and develop tools to restore a sense of calm.

How I Support Clients With Claustrophobia

Treatment for claustrophobia is not one-size-fits-all. My approach is personalized and collaborative, grounded in evidence-based practices and a deep respect for your lived experience. Some common and effective methods include:

Cognitive Behavioral Therapy (CBT): We explore how thoughts influence emotions and behaviors, and challenge the patterns that sustain fear.
Exposure Therapy: Also known as desensitization, this method helps you slowly and safely face feared situations, at a pace that feels manageable.
Mindfulness and Relaxation Techniques: Together, we cultivate grounding practices that strengthen your ability to stay present and self-regulate.
Narrative Therapy: We examine how claustrophobia may have shaped your identity and create space for alternative stories of courage, choice, and resilience.
Positive Psychology Tools: We highlight your strengths, reinforce moments of progress, and build a sense of hope and self-efficacy.

If You Are Struggling With Claustrophobia, You Are Not Alone

If claustrophobia is interfering with your ability to live fully, I invite you to reach out. As a therapist who supports clients with anxiety and phobias, I provide a safe and compassionate space to unpack the fears, rediscover your strengths, and build a life that feels more open and empowered.

You do not have to face this alone. Let us begin the work of transforming your fear into growth, and your story into one of courage.

Please contact me if you would like to learn more or schedule an appointment.

Remain Curious