Counseling Blog | LGBTQ+ Couples & Individuals

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.

September 15, 2025 by Alan Zupka

What Causes OCD to Flare Up?

Understanding OCD Flare-Ups: A Mindful and Empowering Approach

Obsessive-Compulsive Disorder (OCD) is a complex and often misunderstood condition that involves recurring, intrusive thoughts or urges (obsessions) and repetitive behaviors or mental acts (compulsions) aimed at reducing distress. These patterns are not simply habits; they often serve as a response to overwhelming anxiety or uncertainty.

What many people do not realize is that certain life experiences or internal states can intensify these symptoms. In my work as a therapist, I support individuals in recognizing the stories they hold about their struggles, empowering them to explore alternative ways of responding to distress, and reclaiming a sense of agency and self-compassion.

Below are four common contributors to OCD flare-ups, viewed through a lens that emphasizes awareness, choice, and healing.

1. Heightened Stress and Anxiety

Stress and anxiety often act as accelerants for OCD symptoms. When stress increases, individuals may feel a stronger pull toward ritualistic behaviors as an attempt to regain a sense of control or reduce inner turmoil. From a CBT perspective, this is a learned coping mechanism—one that makes sense in the context of distress, even if it becomes limiting over time.

In narrative therapy, I work with clients to explore the dominant stories that stress and anxiety have written into their lives. Together, we identify how these stories intersect with OCD, and we co-author new narratives centered on resilience and emotional regulation. Through mindfulness, we practice noticing the presence of anxiety without judgment, allowing space for gentler, more intentional responses.

2. Disrupted Sleep Patterns and Insomnia

A consistent lack of restorative sleep can raise cortisol levels and lower emotional resilience, making it more difficult to manage obsessive thoughts and compulsive behaviors. The connection between insomnia and OCD is a cycle that can be addressed by improving sleep hygiene, developing calming pre-bedtime rituals, and challenging unhelpful thoughts that arise around rest.

I often support clients in building self-compassionate sleep routines while using mindfulness to anchor themselves in the present. When we shift from self-criticism to curiosity—”What does my body need right now?”—we begin the work of restoring balance.

3. Hormonal Changes and Menstruation

Fluctuations in hormone levels can influence mood, anxiety, and OCD symptoms. Many individuals assigned female at birth report noticing a change in symptom severity during the luteal (premenstrual) phase, when progesterone levels are at their highest. This experience is real and deserves validation.

Rather than viewing these changes as failures or setbacks, I encourage clients to view them through a strengths-based lens. Understanding this pattern can be a powerful tool for self-advocacy and emotional preparation. With cognitive strategies and mindful body awareness, it becomes possible to meet these times with greater patience and self-understanding.

4. Pregnancy and Postpartum Experiences

Pregnancy and childbirth can intensify existing OCD symptoms or, in some cases, initiate new ones. This is often referred to as perinatal or postpartum OCD. These symptoms may be driven by hormonal shifts, sleep deprivation, and the intense responsibilities of caregiving.

In these situations, I work with clients to explore the deeper meanings behind their intrusive thoughts or behaviors. Often, these experiences reflect a profound sense of care and responsibility, albeit expressed in distressing ways. Through a blend of cognitive restructuring, narrative reframing, and mindfulness-based self-compassion, clients begin to see themselves not as broken or failing, but as deeply human—navigating a life-altering chapter with courage and care.

You Do Not Have to Navigate OCD Alone

If you are currently managing OCD and experiencing flare-ups—or if you suspect that you may have OCD but have not yet received a diagnosis—I am here to help. I bring a compassionate, integrative approach to therapy, combining the insight of narrative therapy, the clarity of CBT, the strengths-focus of positive psychology, and the grounded presence of mindfulness.

Together, we can identify the patterns that are causing distress and develop personalized strategies to help you live a life of greater peace, meaning, and self-trust.

Please reach out to schedule an appointment. It would be my honor to walk alongside you on your journey toward healing.

Remain Curious