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So far Urban Wellness has created 64 blog entries.

Procrastination: What It Is and How to Manage It

What is procrastination?  Procrastination, simply, is the process of habitually putting things off.  When we procrastinate, instead of doing what should be done in the moment, we find other ways to fill our time. We might start doing other helpful things (ex: washing our dishes instead of completing an assignment). Or we might just [...]

By |2020-01-17T15:25:17+00:00January 17th, 2020|Anxiety, Habits, self growth|0 Comments

8 Ways Setting Boundaries Can Transform Your Relationships

When you hear the word, “boundaries,” what do you think of? In a relationship context, boundaries are both necessary and helpful. Even though boundaries are a part of every relationship we have, folks tend to think of setting a boundary as something that means the relationship is unhealthy. However, establishing a boundary in a [...]

By |2020-01-10T17:02:29+00:00January 10th, 2020|boundaries, relationships, self growth|0 Comments

How To Prioritize Self-Care

Self-care: you’ve heard of it. It’s everywhere. It is an idea commonly used to sell you millennial pink bath products, but it is actually so much more than that. Self-care is basically just improving the relationship you have with yourself. How often do you think about the relationship you have with yourself? What do [...]

By |2019-12-11T19:22:15+00:00December 18th, 2019|self care, self growth|0 Comments

3 Things People Should Know About Grief

As a therapist I have sat face to face with people during some of the darkest and most painful moments of their lives. When I was just starting out, I have to be honest, grief used to make me uncomfortable. I always wondered what can I possibly say that could help? What can I do to lessen [...]

By |2019-11-19T16:25:26+00:00November 18th, 2019|Heidi Kalman|0 Comments

Life Lessons for Twentysomethings

Dear twentysomethings, Have you read The Defining Decade by Meg Jay? No? You should! I always thought that 30 was the new 20. My twenties were supposed to be about traveling, exploring and finding myself. Thought that too? Well, according to psychologist Meg Jay, that’s not exactly 100% true. The twenties are supposed to [...]

By |2018-10-23T20:26:57+00:00October 24th, 2018|Fariha Newaz, self growth|1 Comment

Boundary Basics

Setting boundaries is an important life skill. We all need boundaries because they help protect us, but they help out the other people in our life too.  A boundary marks a limit and we all have limits. Boundaries come in many forms in our lives and it’s important to know what your boundary is, [...]

By |2018-07-05T17:13:29+00:00July 26th, 2018|Fariha Newaz, self care|0 Comments

What is Obsessive Compulsive Disorder?

What is Obsessive Compulsive Disorder? You may have heard someone saying things like, “my OCD is kicking in”, or “I’m so OCD”, but does that person really have OCD? Being particular about where you like things placed in your house or being picky about your appearance or food etc. are preferences, generally not OCD. [...]

By |2018-08-16T20:19:43+00:00July 5th, 2018|Jill Patano, OCD|1 Comment

Cubs Win and So Can You! Life Lessons from The Stands – Changing the Way You Think

108 years passed until the Cubs won the World Series in 2016. That’s a long time. More than a lifetime of waiting for most. Years of struggles, crushed hopes, and many transitions all match what each and every one of us go through during day to day living. A few standouts are: Dealing with disappointment [...]

By |2018-08-16T20:25:54+00:00June 14th, 2018|Andrea Picard, Habits, self growth|0 Comments

3 Ways to Stop Anger in its Tracks

3 Ways to Stop Anger in its Tracks. Anger is often very prevalent in our lives, even though we may not initially recognize anger’s emotional patterns and how they exist in our daily activities. It’s helpful to identify what may precipitate anger, in order to help manage its strength. Things that may contribute to [...]

By |2019-05-14T20:05:45+00:00May 28th, 2018|Andrea Picard|0 Comments

7 Things You Should Never Say To Someone Who Is Anxious About The Future

*Article contribution by Maureen Werrbach, LCPC for Bustle. "'Anticipatory anxiety is when someone experiences a high level of anxiety when they think about a future situation,' psychotherapist Maureen Werrbach, LCPC tells Bustle. Stress triggered by a flight-or-flight response will occur in situations where we are in danger, but 'anticipatory anxiety comes up when we are in no real danger, when [...]

By |2019-05-14T20:09:06+00:00January 3rd, 2018|In The Media, Maureen Werrbach|0 Comments

Relationship Rescue 101

Stuck in a relationship rut? Do you seem to be “off” from your partner, no matter how much you try to connect? You, like many, may be struggling to improve the bonds in your relationship and feel like your efforts are futile. Many couples come to therapy and say that they need to communicate [...]

By |2018-08-16T20:30:59+00:00January 3rd, 2018|Gail Gogliotti|0 Comments

New Year, New You?

So, you survived the holidays. The endless Christmas carols, flooding of your inbox with sales and last-minute deals, and the ever-present temptation of sweets everywhere you look. The end of the calendar year brings about the anticipation of a new year—an opportunity for a fresh start, making changes, ridding yourself of unhealthy habits, and [...]

By |2019-05-14T20:12:57+00:00December 29th, 2017|Gail Gogliotti, new year|0 Comments

Old Sayings Relevant for Today’s Parenting

Stop and smell the roses It seems as if children are just born to relish in their surroundings. The littlest things make them laugh and their wonder never ceases. The small things really are amazing and are incredibly important, yet as parents we dismiss them often. Too busy, stressed out, and exhausted. Losing sight [...]

By |2019-05-14T20:11:50+00:00December 23rd, 2017|Andrea Picard|0 Comments

9 Tips For Resetting Your Day If You Get Off On The Wrong Foot

*Article contribution by Maureen Werrbach, LCPC for simplemost. "'I can’t tell busy moms this enough,' says psychotherapist Maureen Werrbach, LCPC. Even if you only have five minutes, find some way to do something for yourself. 'Have your kids with you? Turn the tv on for the kiddos and read a chapter of your book,' she says. 'Call a [...]

By |2019-05-14T20:42:03+00:00December 22nd, 2017|In The Media, Maureen Werrbach|0 Comments

What really happens to your body when you’re depressed

*Article contribution by Maureen Werrbach, LCPC for The List. "For many people, depression hits hard — they suddenly find themselves enveloped in a veil of tears and debilitating hopelessness that makes it difficult to get through a normal day. For others, however, the signs may not be quite as obvious. In fact, because depression is a [...]

By |2019-05-14T20:43:55+00:00December 22nd, 2017|In The Media, Maureen Werrbach|0 Comments

11 Habits Of Long-Term Couples Who Are Still Excited to Be Around Each Other

*Article contribution by Maureen Werrbach, LCPC for Bustle. "Finding humor in your relationship goes a long way. "Studies show that couples who laugh together often are more emotionally connected and enjoy being around each other," says psychotherapist Maureen Werrbach, LCPC over email. "Having inside jokes and being able to laugh together is a surefire way to keep the [...]

By |2019-05-14T20:43:04+00:00December 22nd, 2017|In The Media, Maureen Werrbach|0 Comments

11 Interesting Things Happy Couples Often Do Before Bed

*Article contribution by Maureen Werrbach, LCPC for Bustle. "As psychotherapist Maureen Werrbach, LCPC tells me, you two should sit down, make eye contact, nod to show you're listening, and ask questions. "Anything that lets your partner know you are actively listening and interested in them," she says. It'll make all the difference in the world." Read the whole [...]

By |2019-05-14T20:44:08+00:00December 22nd, 2017|In The Media, Maureen Werrbach|0 Comments

How EMDR Can Help You Move Forward

So often I hear these words from my clients: "I just cannot get past this". The "this" that they are trying to move past can take on many forms. It can be something as severe as childhood abuse/trauma. Or, it can be something seemingly minor, like an embarrassing incident at work. Struggling to move [...]

By |2019-05-14T20:45:20+00:00December 8th, 2017|Heidi Kalman, trauma|0 Comments

Holiday First Aid

Sparkly lights, jingle bells, elves on shelves, ribbons and wrappings, all reveal holiday fanfare. The dreams of perfection, good feels, and the carrying on of traditions…it can be a lot. What do you do when the spirit of the season isn’t always welcomed with the warm and fuzzys, but instead a, “wake me when it’s [...]

By |2019-05-14T20:45:41+00:00November 30th, 2017|Andrea Picard, holiday|0 Comments

The ABCs of Holiday Health: Part Two

Welcome back! Hope you enjoyed The ABCs of Holiday Health: Part One.  Keep reading to learn more strategies for a successful holiday season!   Make a plan! Plan your time by creating a calendar of events and activities.  Create a budget to plan your finances for gifts, travel and activities. Plan for health.  Keep healthy [...]

By |2019-05-14T20:46:40+00:00November 21st, 2017|Valerie Weed|0 Comments

The ABCs of Holiday Health: Part One

The seasons are officially changing! As the days get shorter and colder, signs of the holidays –Thanksgiving, Christmas, Hanukkah, Ramadan, Kwanzaa, New Year’s—are all around us. During the busy holiday season, it can be difficult to maintain your health, but here are a few tips to stay happy and healthy while enjoying all the [...]

By |2019-05-14T20:46:15+00:00November 14th, 2017|Valerie Weed|0 Comments

Understanding “Pressure Points” in our Relationships

As a therapist who often works with couples or individuals with relationship issues, it is fascinating to see the patterns that emerge. We all have them. It seems in every relationship we are in, varieties of the same issues come into play. Of course, depending on the intensity of the relationship the trait can [...]

By |2019-05-14T20:47:40+00:00September 25th, 2017|Heidi Kalman, pain points, relationships, trauma|2 Comments

Five Reasons People Avoid Therapy

5 Reasons People Avoid Therapy We all have points in our lives where what we're doing, how we're experiencing the world, and the obstacles we are facing become overwhelming or daunting. From maintaining healthy relationships to the nagging negative thoughts that came from our childhoods, to balancing work, personal life, friendships, and family obligations, we [...]

By |2019-05-14T20:48:29+00:00September 18th, 2017|Maureen Werrbach, therapy|1 Comment

The Stigma of Therapy

The Stigma of Therapy Recently, I have been hearing more and more of the stigma people have towards therapy. We are brought up in a world that has high expectations but told we should never crumble or need help. I saw a 7 year old client that stated during our first session, “I don’t [...]

By |2019-05-14T20:48:55+00:00September 4th, 2017|Dana Rivera, therapy|0 Comments

Expressing to Connect: Dance/Movement Therapy for People with Dementia

Expressing to Connect: Dance/Movement Therapy for People with Dementia As the population of older adults is increasing, it is relevant and necessary to find therapies that are effective in working with memory loss and other issues that older adults face. More and more research is being done regarding expressive therapies in older adults with dementia [...]

By |2019-05-14T20:51:39+00:00July 30th, 2017|elder, Gail Gogliotti, movement|0 Comments

Why a Little Boredom is Healthy This Summer

Why a Little Boredom is Healthy this Summer A recent article from Microsoft Corporation found that people lose concentration faster than goldfish. The study proposes that goldfish will lose concentration after approximately nine seconds, while humans lose focus after just eight seconds. The study asserted that in the year 2000, the average attention span was [...]

By |2019-05-14T20:53:41+00:00July 15th, 2017|Bonnie Trainor, self growth|0 Comments

Using Movement to Heal Trauma

Using Movement to Heal from Trauma It appears every time we tune into the news, something catastrophic is happening. We are all exposed to trauma on many levels, multiple times a day. As traumatic events seem to be more and more prevalent (or perhaps just more publicized), there is a need to understand how to [...]

By |2019-05-14T20:54:26+00:00June 30th, 2017|Gail Gogliotti, movement|0 Comments

10 Ways to Improve Social Skills in Children and Teens

10 Ways to Improve Social Skills in Children and Teens In today’s society, children and teens are faced with many obstacles that previous generations might not have experienced. In a world where social media and technology take over, it is important to look at the ways in which social interactions are changing. In sessions I [...]

By |2019-05-14T20:57:32+00:00June 13th, 2017|Dana Rivera, parenting, social skills|0 Comments

Art Therapy Demystified

Art Therapy Demystified and Explained Art therapy is a form of counseling utilized in a therapeutic setting to begin a personal journey encompassing emotional, mental, and physical wellbeing through art. Art therapists are trained in counseling, art therapy, and art. Think counseling with the added bonus of having an additional specialty, say like someone that [...]

By |2019-05-14T21:00:45+00:00June 3rd, 2017|Andrea Picard, art therapy|0 Comments

Parenting A-Z

Parenting A-Z: Keeping it simple. Parenting is an indescribable job that changes at any moment, without permission or readiness. Here are a few friendly reminders that raising a human being can be tricky from time to time, but workable. A-Argue less. Lots of stuff can be angering…if you let it be. It takes more energy to [...]

By |2019-05-14T21:02:16+00:00June 3rd, 2017|Andrea Picard, parenting|0 Comments

6 Things Your Therapist Wishes She Could Tell You ( And Make You Really Believe)

6 Things Your Therapist Wishes She Could Tell You ( And Make You Really Believe)  1) I've been there too.  As therapists, we are taught about the dangers of revealing too much of our own experiences. It is not that we are super secretive, it is that sharing too much may taint your experience and influence your feelings, [...]

By |2019-05-14T21:05:00+00:00May 26th, 2017|Heidi Kalman, therapy|0 Comments

Your Identity : Who Are You?

Identity Series Part One Identity: Who are you? Join me in this 3 part series where we explore our identity. Part one will focus on what is identity, part two is about where our identity comes from and part three will go over how your identity impacts your life. We often do not talk about [...]

By |2019-05-14T21:05:21+00:00January 30th, 2017|Fariha Newaz, self growth|0 Comments

Urban Wellness Featured in FreshPractice.design!

Hey friends of Urban Wellness! Some exciting news... Urban Wellness' office was featured in FreshPractice.design's blog on fresh office designs for therapists, by therapists. Read about our feature blog here. Read more about FreshPractice Design here. In the blog article, learn about Urban Wellness from a design perspective. We talk about how the came to designing the [...]

By |2018-06-05T17:35:13+00:00January 11th, 2017|In The Media, Maureen Werrbach|0 Comments

5 Simple Ways to Incorporate Mindfulness Practice into Your Life

5  Simple Ways to Incorporate Mindfulness Practice into Your Life By: Heidi Kalman, LCSW Life can be very chaotic and stressful at times. Mindfulness practice can help you use these difficult times to your advantage. It is like exercise for the mind. The more you practice, the stronger you become. Mindfulness is not about "living [...]

By |2019-05-14T21:06:50+00:00December 15th, 2016|Heidi Kalman|1 Comment

Three Ways to Keep Your Relationship in the Positive Perspective

*Article contribution by Maureen Werrbach, LCPC for The Gottman Institute. "Positive Sentiment Override (PSO) or the Positive Perspective is something that couples can work on every day. Having a Positive Perspective of your partner and your relationship helps to more effectively problem solve during conflict, make more repair attempts (an action or statement that aims at reducing [...]

By |2019-05-14T21:06:25+00:00November 18th, 2016|In The Media, Maureen Werrbach|0 Comments

When You and Your Partner Fight

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "It’s an inescapable truth that you and your partner will argue or fight. Often in therapy, I see that couples are unable to resolve a conflict, especially if it is regarding what renowned couples therapists Drs. John and Julie Gottman call “gridlock issues.” When this happens, couples often argue, then [...]

By |2019-05-14T21:07:08+00:00November 18th, 2016|In The Media, Maureen Werrbach|0 Comments

When You Fight Fairly, but Your Partner Doesn’t

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "So you’ve scoured the Internet, read a bunch of self-help books, and even seen a therapist to help you learn how to communicate effectively with your partner. Eventually you come to the conclusion that no matter how fairly you fight with your partner, he or she just doesn’t fight [...]

By |2019-05-14T21:08:09+00:00November 18th, 2016|In The Media, Maureen Werrbach|0 Comments

Are You Turning Towards Your Partner?

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "...The foundation and inside of a healthy relationship rest on things like trust and commitment, fondness and admiration, turning towards and a positive perspective of your partner, as well as a healthy conflict style, and shared meaning." -Maureen Werrbach, LCPC | Therapist at Urban Wellness Read the complete [...]

By |2019-05-14T21:07:51+00:00November 18th, 2016|In The Media, Maureen Werrbach|0 Comments

When Someone You Love is Unhappy

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "Love is what connects us to others. It provides us with fond memories of those around us. The truth about love, though, is that it often links our own happiness with the happiness of others. We feel compelled to make those we love who are unhappy, happy." -Maureen [...]

By |2019-05-14T21:08:27+00:00November 17th, 2016|In The Media, Maureen Werrbach|0 Comments

Busting Summertime Depression

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "The mark of summer is upon us. The kids are out of school, it’s hot, and it’s the season in which everyone expects to feel good. Except you don’t. Let’s take a look at some of the causes of summertime depression." -Maureen Werrbach, LCPC | Therapist at Urban [...]

By |2019-05-14T21:09:02+00:00November 17th, 2016|In The Media, Maureen Werrbach|0 Comments

Fight, Flight or Freeze: The Stress Response

Article contribution by Maureen Werrbach, LCPC at Psych Central. "Imagine the following scenarios: 1. During a staff meeting that you led and thoroughly prepared for, your boss criticizes you for not completing a task that was someone else’s responsibility. All eyes are on you. You feel flushed, your heart starts racing, and you have you [...]

By |2019-05-14T21:08:46+00:00November 17th, 2016|In The Media, Maureen Werrbach|0 Comments

Predicting Divorce: The Four Horsemen of the Apocalpyse

*Article contribution by Maureen Werrbach, LCPC for Psych Central. "The beginning of a relationship is a lot like buying a new house. Everything seems terrific, and that initial excitement can last for weeks, months, or even years. But like any house that isn’t taken care of, eventually your relationship may start to fall apart, leaving you wondering [...]

By |2019-05-14T21:09:49+00:00November 17th, 2016|In The Media, Maureen Werrbach|0 Comments

Therapy, Culture & Stigma

By: Fariha Newaz, LCSW, CADC Going to therapy does not make you crazy, it does not mean that something is wrong with you. But in my culture, being South Asian American (Americans of Indian, Pakistani, Sri Lankan, Bangladeshi, etc. descent), it is not discussed. We don't talk about depression, anxiety, or the fact that sometimes [...]

By |2019-05-14T21:10:37+00:00October 27th, 2016|Fariha Newaz, therapy|0 Comments

Dear Parent of a Child with ADHD: What Your Child Wishes You Knew About Them

Dear Parent of a child with ADHD, You may not know this, but if you have a child who has been diagnosed with Attention-Deficit/Hyperactivity Disorder (ADHD)*, you belong to a whole community of frustrated, exhausted, I’m-going-to-pull-my-hair-out parents. Maybe you’ve looked at other parents and their kids and wondered why everything seems so much easier for [...]

By |2019-05-14T21:10:16+00:00September 9th, 2016|ADHD, Kayla Mason|4 Comments

Embracing Yourself

It's hard. We aren't set up for success as a society when it comes to embracing yourself and self compassion. In many ways, we are set up for failure. Social norms and societal expectations tell us who to be, how to act, and who not to be. We internalize those expectations and hold ourselves to a standard [...]

By |2019-05-14T21:11:10+00:00September 2nd, 2016|Maureen Werrbach, self growth|0 Comments

How to Get the Most Out of Counseling

If you are trying therapy out for the first time or maybe returning to counseling, I hope the information below if helpful as you start this journey. Something tells me you are in counseling because you want something to be different, and that has lead you here. Here are some tips to help you make the most [...]

By |2019-05-14T21:12:05+00:00September 2nd, 2016|Fariha Newaz, therapy|3 Comments

Tips on Better Ways to Manage Anxiety

By: Jill Patano, LCPC A certain amount of anxiety and/or worry is a normal part of human existence, but when it starts to interfere with daily functioning, there are steps you can take to manage it better. Become familiar with your thought patterns. Do you tend to be a black or white thinker, blow situations [...]

By |2019-05-14T21:11:43+00:00June 8th, 2016|Anxiety, Jill Patano|0 Comments

Create Healthy Habits

With the new year lurking around the corner, it is only a matter of time before we start thinking about new year's resolutions. And with resolutions comes the quick realization that follow through is harder than we imagined. Most of us don't follow through on our resolutions, no matter how well intentioned we are. Why [...]

By |2019-05-14T21:12:26+00:00April 30th, 2016|Habits|0 Comments