If you’re looking for mental health care and feeling overwhelmed by directories, waitlists, and insurance jargon—this guide is for you. It’s practical, gentle, and written for real life, not for insurance experts. Part 1: Why finding a provider can feel so hard (and how to make it easier) You’re ready (or at least curious) to begin therapy. Then the roadblocks start: “not accepting new clients,” “out of network,” “call the number on your card,” “waitlist,” “we don’t take your plan.” Nothing is wrong with you for feeling stressed or discouraged—this stuff is objectively confusing. Here are the most common barriers clients run into, plus specific moves to get around them: 1) In-network lists that seem out of date Insurer directories can lag behind reality; clinicians’ schedules change fast. Use the list as a starting point , not the finish line. When you call a provider, say: “Before we dive in—are you currently in network  with my plan (Plan Name / Network Name), and do you have openings for new clients  in the next 4–6 weeks?” If they’re full, ask: “Do you have a cancellation list  or someone you recommend  with the same insurance?” Also check your plan’s Summary of Benefits and Coverage (SBC)  for what’s covered and typical costs. Insurers are required to provide SBCs to help you compare and understand coverage at a glance. 2) Behavioral health is sometimes “carved out” Some plans subcontract mental health benefits to a separate company (for example: Optum, Evernorth, Magellan, Beacon). That means your medical plan and your mental health plan may have different networks, phone numbers, and rules . This is common in Medicaid and employer plans. If a provider says, “Call the mental health number on your card,” they’re guiding you to that carve-out. What to do:  Flip your card and look for “Behavioral Health”  or “Mental Health/Substance Use” with a dedicated customer-service number. Call that  number for the most accurate provider list and benefits. 3) Telehealth and licensing rules Most therapists must be licensed in the state where you  are located  during sessions (telehealth included). Coverage and rules vary by state, so don’t be surprised if a therapist can see you only if you’re physically in the same state during your appointment. 4) EAP vs. insurance Employee Assistance Programs (EAPs) often offer a limited number of free sessions  and quick access. After those sessions, you may transition to your insurance. Ask your employer’s HR or benefits portal for details. 5) Parity rights (you have them) Under the Mental Health Parity and Addiction Equity Act (MHPAEA) , health plans that offer mental health or substance-use treatment generally can’t impose stricter limits  (like higher copays, fewer visits, stricter authorizations) than they do for medical/surgical benefits. If you hit unusual limits, ask your plan to explain how they comply with parity. Part 2: A no-shame primer on how insurance pays for therapy Before we jump into the step-by-step tutorial, a few quick building blocks: Premium : What you (or your employer) pay to keep the plan active (usually monthly). Deductible : What you pay first  for covered services each plan year before the plan starts sharing costs. Copay : A flat fee  (e.g., $20) you pay for a visit. Coinsurance : A percentage  (e.g., 20%) you pay for a service after meeting the deductible. Out-of-pocket maximum (OOPM) : The most  you’ll pay for covered, in-network care in a plan year (deductibles, copays, coinsurance). Once you hit it, the plan pays 100% of covered, in-network  costs for the rest of the year. Network : The contracted group of clinicians/facilities your plan has deals with (usually cheaper for you). Providers in network  have agreed to certain rates; out of network  have not. We’ll define all the other terms you asked about in the Glossary  (near the end) and weave them through examples below. Part 3: Step-by-step—How to check your mental health benefits yourself You can do this. Take it one call at a time. Grab your insurance card, something to write on, and about 20–30 minutes. (If making calls spikes anxiety, try a few slow breaths or a grounding exercise first. You’re not alone.) Step 1 — Gather the essentials Insurance card  (front and back). Note your Member/Subscriber ID , Group Number , and the Behavioral Health  or Mental Health  phone number (often on the back). Your date of birth  and home address  (for identity verification). If you already have a provider in mind, their full name , practice name , and NPI  if available (the office can give this to you). A short list of services you’re seeking (e.g., individual therapy , telehealth , couples therapy , medication management ). Tip: If your plan offers an SBC (Summary of Benefits and Coverage)  PDF, download it. It gives a plain-English snapshot of what’s covered and typical costs. Step 2 — Call the number dedicated to mental health benefits This is often the fastest route to correct information (especially in carved-out plans). If you only see a general number, call it and say you need behavioral health benefits . Step 3 — The exact script you can read (or paste into a secure chat with your insurer) “Hi, I’m calling to verify my outpatient mental health benefits . I’m looking for [in-person or telehealth]  therapy for [anxiety/depression/whatever you wish to share] .I want to confirm: In-network benefits  for outpatient psychotherapy with a licensed clinician (for example: psychologist, LCSW, LMFT, LPC) and whether telehealth  is covered. My deductible , copay , and/or coinsurance  for routine therapy visits. Whether any preauthorization  is required and if there are session limits . My out-of-pocket maximum  for the year and how much I’ve met so far. Whether I have out-of-network benefits  and how reimbursement  works if my therapist isn’t in network. If my plan uses a separate behavioral health network  (for example Optum/Evernorth/etc.) and how I confirm a provider is in that network. The process to appeal  any denial if a claim isn’t paid. ” Why these questions?  They cover what you’ll actually pay, what hoops (if any) you must jump through, and your rights to challenge mistakes. Plans must describe how to appeal decisions—first internally, then externally with an independent reviewer when eligible. Step 4 — Ask them to check a specific provider by name If you already have a therapist in mind, ask: “Is [Full Name, NPI if you have it]   in network  with my specific plan [Plan + Network Name]  for outpatient mental health ?” Why so specific? A provider might be in network for some  products (say, PPO) but not others (say, HMO). Asking with your exact plan/network name  avoids painful surprises. To verify definitions of network terms and why they matter, see the official glossary pages. Step 5 — If you don’t have a provider in mind yet Ask the rep to search live  for openings: “Please search for in-network  clinicians within [X miles]  who offer [telehealth/in-person]  for [your need] . If possible, please warm-transfer  me to their office or provide phone numbers.” This saves you time and helps you start calling with confidence. Step 6 — Confirm authorizations and documentation Some plans require prior authorization  for psychological testing, intensive outpatient programs, or longer sessions; most don’t require it for routine therapy, but it’s worth confirming on the call. If your plan asks for “ medical necessity ” documentation, that’s normal: it’s the insurer’s way of confirming treatment is appropriate. (If the rules feel stricter than for medical services, you can reference parity  and ask for the written criteria they use. It’s your right to ask.) Step 7 — Ask about out-of-network  (OON) benefits (if you need them) If your preferred therapist is OON, ask your plan: “Do I have OON benefits  for outpatient psychotherapy?” “Is there a separate OON deductible  and coinsurance ?” “What is the allowed amount  or reimbursement rate  you’ll base payment on?” (Plans pay a percentage of their allowed amount , not the therapist’s full fee.) “How do I submit superbills  or claims  for reimbursement?” “Is preauthorization  required for OON therapy?” “Can you pre-approve  this therapist as an exception if you have no in-network  providers with openings?” (Sometimes called a network gap exception .) Step 8 — Write down everything Create a quick record: Date/time of call Rep’s first name and reference number Your benefits (deductible, copay/coinsurance, OOPM) In-network status for any specific provider Authorization notes and claim-submission steps Tip: Ask the rep to send a written summary  of the benefits they just explained (email or portal message). Also, download your SBC —it’s standardized and helps decode the jargon. Part 4: How to confirm a therapist is really  in network (and avoid gotchas) Match the exact plan + network  (e.g., “Acme PPO Plus,” not just “Acme”). Different networks exist under the same insurer. Ask the provider’s office to confirm: “Can you please verify you’re in network with [your exact network]  for outpatient mental health ?” Ask for the provider’s NPI  and the tax ID  they bill under (solo vs. group). If a group bills under a different legal name, that can affect network status. Reconfirm telehealth coverage  if you’re not attending in person; coverage details and state licensing rules can vary. Part 5: What to expect after  a session—EOBs, bills, and “what you owe” After your visit, your therapist (or their billing service) will send your insurer a claim . When the claim is processed, your insurer sends you an Explanation of Benefits (EOB) — this is not a bill . It’s a summary showing the billed amount, the plan’s allowed amount , what the plan paid , and what’s your responsibility  (deductible, copay, coinsurance, or non-covered amounts). Key lines on many EOBs (terminology varies by insurer): Provider Charges / Amount Billed : What the provider billed. Allowed Amount / Allowed Charges : The maximum the plan considers for payment under the contract (in network) or policy (OON). You are not  responsible for the difference between billed  and allowed  amounts when the provider is in network . (That difference is called a contractual adjustment  or “network savings.”) Paid by Insurer : What the plan paid the provider for that claim line. What You Owe / Patient Responsibility : Your share (copay, coinsurance, any remaining deductible, and any non-covered amounts). Remark Codes / Notes : Short explanations for decisions (e.g., “service exceeds visit limit,” “billed amount higher than allowed,” “applied to deductible”). If something looks off, compare the EOB to your therapist’s receipt/superbill , and call your plan . You have rights to appeal  denials and ask for a review. Part 6: Worked examples (with real-world numbers) The figures below are pretend but realistic. Your plan’s allowed amounts  and your responsibility  will vary. Example A: In-network  therapy before meeting deductible Billed by therapist: $160 Plan’s allowed amount : $120 Your remaining deductible : $300 Outcome : Because you haven’t met your deductible, the plan applies $120  to your deductible. You owe : $120  to the therapist for this visit. (The remaining $40 between billed $160 and allowed $120 is a contractual adjustment —the therapist writes it off; they cannot  bill you for that difference in network.) Example B: In-network  therapy after meeting deductible Billed: $160 Allowed: $120 Deductible already met. Plan says $20 copay  per therapy visit. Insurer pays : $100 You pay : $20 copay Adjusted amount : Provider writes off $40  (the difference between billed and allowed—this is normal in network). Example C: Out-of-network  (OON) reimbursement Billed: $160 Plan’s OON allowed amount : $90 OON coinsurance after OON deductible: 60% plan / 40% you Insurer pays you  (or the provider, depending on the claim setup): $54  (60% of $90) Your responsibility : $106 $160 billed – $54 paid by insurer = $106 (includes balance billing  because OON providers aren’t bound to the plan’s allowed amount). Some plans don’t cover OON at all except emergencies; always check. Part 7: If you don’t plan to use insurance (or don’t have it) You’re entitled to a Good Faith Estimate (GFE)  for the cost of care if you’re uninsured  or choosing not to use insurance (self-pay). The No Surprises Act  requires providers to give you a written estimate in advance in most non-emergency situations, and there’s a process to resolve large differences between the estimate and the final bill. Ask your provider for a GFE. Part 8: Step-by-step—Finding and starting with a therapist Clarify your preferences : telehealth vs. in-person; evening vs. daytime; therapist identities or specialties that matter to you; insurance vs. self-pay. Check your benefits  (Part 3). Search smarter : Use your insurer’s behavioral health portal and filter for openings  and telehealth  if that helps. Then cross-check on the therapist’s website. (Remember carve-outs.) Call or email  3–6 therapists. Share brief info (what you want help with, your availability, insurance or self-pay). Verify network status  with your exact plan name and network. (Group practices sometimes bill under a separate name.) Ask about fees  (if self-pay), sliding scale, and whether they can provide a superbill  for OON reimbursement. Confirm logistics : cancellation policy, telehealth platform, crisis resources between sessions. Book the first session . If you’re on a waitlist, ask for cancellation spots  and referrals . Part 9: Troubleshooting common roadblocks “You need prior authorization.”  Ask the plan: “Exactly which services require it?”  Many plans don’t  require it for standard outpatient therapy but do for psychological testing or higher levels of care. “We denied it as not medically necessary.”  You can appeal . Ask for the criteria used and provide your therapist’s letter. “Your therapist isn’t in network after all.”  Re-verify using the therapist’s NPI  and tax ID  and your exact network name ; group billing can cause mismatches. Telehealth across state lines.  If you’re traveling, your therapist may be unable to see you until you’re back in a state they’re licensed in. Ask your plan or therapist about options; state rules vary. Part 10: Your quick-reference glossary  Explanation of Benefits (EOB): A statement your insurer sends after a claim is processed. It shows what was billed, what the plan allowed , what the plan paid , and what you owe  (if anything). An EOB is not a bill . Use it to spot errors and track your progress toward your deductible and out-of-pocket max. Out-of-Pocket Maximum (OOPM): The cap  on what you pay for covered, in-network  services during the plan year (deductible + copays + coinsurance). After you hit it, the plan pays 100% of covered, in-network  costs for the rest of the year. (Premiums and most OON or non-covered costs don’t count toward it.) Copay: A flat fee  (e.g., $20) you pay for a service—often due at the visit. Coinsurance: A percentage  of the allowed amount  that you pay (e.g., 20%) after you meet the deductible. Deductible: The amount you pay for covered services before  the plan starts sharing costs. (Some services may be covered before the deductible—your SBC will say.) In Network: Providers who contract  with your plan. You pay less  because the plan and provider agree on discounted rates (“allowed amounts”). Out of Network (OON): Providers who do not  contract with your plan. If your plan covers OON, you’ll usually pay more , and providers can often balance bill  (charge above the plan’s allowable). Some plans (HMOs/EPOs) don’t cover OON at all except emergencies. Subscriber / Policyholder: The person who holds the insurance contract and is usually responsible for premiums (often the employee in employer-sponsored coverage). In federal regulations, the subscriber is the person whose eligibility forms the basis of the group coverage or who bought the individual policy. Guarantor: The person financially responsible  for the bill if there’s a balance (can be the patient, a parent/guardian, or another responsible party). Hospitals and clinics commonly define the guarantor this way in their billing policies. Patient Responsibility: What you  owe after insurance processes the claim—typically your copay , coinsurance , and any deductible  amounts, plus any non-covered  services. Allowed Amount / Allowed Charges: The maximum  the plan will consider for a covered service (also called payment allowance , eligible expense , or negotiated rate ). In network, the provider writes off  the difference between their billed charge and the allowed amount. OON rules differ. Adjusted Amount / Contractual Adjustment: The portion of the billed charge the provider writes off  because of their contract with the plan—the difference between billed  and allowed  amounts for in-network  services. You aren’t billed for this. (Sometimes shown as “network savings.”) Insurance Paid Amount / Plan Payment: What the plan actually pays the provider (or you, for OON reimbursement) on that claim line. Your EOB will label this as Paid by Insurer  or similar. SBC (Summary of Benefits and Coverage): A standardized, easy-to-read snapshot of your plan’s coverage and typical costs. Ask your insurer for it or download it from your member portal. Prior Authorization: Plan approval some services need before  you get them. Ask if routine outpatient therapy needs this (often it doesn’t), and whether testing or intensive programs do. Appeal: If a claim is denied or under-paid, you can ask the plan to reconsider  (internal appeal). If denied again, you may have rights to an external review  by an independent entity. Plans must tell you how to appeal and why they denied a claim. Good Faith Estimate (GFE): If you’re uninsured  or choose not  to use insurance, providers generally must give you a GFE  of expected costs before care upon request or scheduling, with a process to resolve large discrepancies. Part 11: A simple worksheet you can copy/paste (or keep in your phone) My Plan Details Plan name & network: ______________________________ Member/Subscriber ID: ______________________________ Group #: ____________________ Behavioral health phone #: __________________________ My Costs Deductible (INN / OON): ______ / ______ | Met so far: ______ Copay (therapy visit): ______ | Coinsurance (after deductible): ______% Out-of-pocket max (INN / OON): ______ / ______ | Met so far: ______ Coverage Rules Telehealth covered? Y / N | Any state/telehealth restrictions? ________ Prior authorization needed for: ______________________ Session limits? ____________________________________ OON benefits? Y / N | OON deductible: ______ | OON coinsurance: ______% OON reimbursement based on: allowed amount/UCR: __________ Claim submission steps (OON): ______________________ Rep & Reference Date/time called: ____________ | Rep name: ____________ | Ref #: ____________ Part 12: Scripts you can use Calling an insurer to verify benefits “Hi, I’m verifying outpatient mental health  benefits. I’d like to confirm my deductible , copay/coinsurance , out-of-pocket max , whether telehealth  therapy is covered, and if any authorization  or session limits  apply.” Asking about out-of-network “Do I have out-of-network  benefits for therapy? If yes, what’s my OON deductible  and coinsurance , and what allowed amount  do you use to calculate reimbursement? How do I submit a superbill ?” Verifying a provider is in network “Can you confirm that [Therapist Full Name / NPI]  is in network  with my specific plan [Plan + Network Name]  for outpatient therapy?” Appealing a denial “Please send me the written reason  for denial and the instructions  for an internal appeal  and, if needed, external review . I’d also like the clinical criteria used to make this decision.” Part 13: Frequently asked questions Q: My EOB says “This is not a bill,” but it also says “What you owe.” Do I pay it? A: Wait for the provider’s  bill. The EOB explains how the claim was processed. Use it to check that your copay/coinsurance/deductible amounts match your benefits. Q: What’s the difference between subscriber and guarantor? A: The subscriber  holds the insurance policy (often the employee). The guarantor  is the person responsible for any remaining balance after insurance—often the patient, but for minors it’s usually a parent/guardian. They can be the same person or different. Q: My plan says I need “medical necessity.” Is that normal? A: Yes—insurers use criteria to confirm treatment is appropriate. If requirements feel stricter than for medical care, remember parity  protections and ask for the criteria in writing. Q: What if I can’t use insurance or don’t want to? A: Ask for a Good Faith Estimate  before starting; it’s your right if you’re uninsured or self-paying. Q: I’m traveling. Can I still see my therapist by video? A: Maybe. Therapists generally must be licensed in the state you’re physically in  during telehealth sessions. Ask your therapist about options and rules. Part 14: Gentle money-and-mental-health tips while you navigate care Make “benefits time” short and predictable : 20 minutes weekly with tea or music. Write down three wins  (left a message, got your SBC, identified a therapist). Use compassion scripts : “I wasn’t taught this. I can learn it.” Ask for help : A trusted friend can sit with you while you call. You’re not a burden; you’re building support. Part 15: Mini-checklist (cut & save)  Find the behavioral health  number on your card and call.  Confirm in-network  benefits and your costs  (deductible, copay/coinsurance, OOPM).  Ask about telehealth , authorizations , and any visit limits .  Verify a provider’s in-network  status with your exact plan/network .  If OON, learn your OON deductible/coinsurance , allowed amount , and claim  steps.  Keep notes (date, rep, reference #) and ask for a written summary.  After a visit, compare your EOB  to your bill; question anything that doesn’t match.  If you’re self-paying, request a Good Faith Estimate .  Appeal any denials you believe are wrong. Closing encouragement Getting mental health care should not require a PhD in insurance. If you feel overwhelmed, that makes sense—this is complicated and personal. But you’ve already started by reading this. Keep this guide handy, take it one step at a time, and remember: you are not the problem . You’re doing something brave—reaching for help and learning how to access it. That’s worth a lot. How Wellness Solutions Can Help At Wellness Solutions, we make getting care simple and stress-free. You just complete our secure online intake form, and we take it from there—verifying your eligibility and benefits and sharing the results with you before  we schedule your first appointment. For your convenience, we keep a card on file and only charge it after  your insurance claim has processed, with transparent statements every step of the way. We’ll also keep you updated on any changes to your benefits so you can feel confident, comfortable, and in control of both your care and your costs. And because timely support matters, we’re proud to offer most new clients an appointment within three business days  of receiving a request. When you’re ready, we’re ready to help.

Money isn’t just about numbers on a page. It’s about safety, choices, and freedom. When finances feel unstable, our bodies and minds interpret that as a threat — the same way we would if food or shelter were at risk. That’s because, in many ways, money is  access to food, housing, healthcare, and stability. For many people, financial stress creates an invisible weight that’s always present. Even when you’re not actively paying bills, you may notice your mind drifting back to worries: What if the car breaks down? How will I pay rent next month? Will I ever be able to get out of debt? This constant background noise can: Drain energy and focus at work or school. Make it harder to enjoy time with loved ones. Increase irritability or arguments at home. Trigger feelings of shame or failure. And unlike some other stressors, money stress often feels never-ending. It can be hard to take a break from — after all, every day brings new expenses. Why this connection is strong: Uncertainty:  Not knowing if you can meet future needs triggers anxiety. Comparison:  Social media and cultural pressures can make people feel “behind.” Shame:  Many were never taught financial skills, yet blame themselves for struggling. Trauma histories:  For some, past experiences of poverty or financial abuse resurface when money feels tight. Understanding this link is not about excusing financial challenges but about validating your experience: if you’re feeling anxious, down, or overwhelmed by money, it’s not “just in your head.” It’s your body and brain responding in very human ways. How Financial Stress Impacts Mental Health Financial stress doesn’t look the same for everyone. For some, it shows up as a racing mind. For others, it’s a heavy weight that makes it hard to move forward. Let’s break down some common ways it affects mental health: Anxiety and Worry Money worries often spark persistent “what if” thoughts. Even when things are okay in the moment, your brain may leap ahead: What if I can’t pay the electric bill next month? What if an emergency happens? Physically, this can feel like: Tight chest or rapid heartbeat when opening mail. Trouble focusing at work because of intrusive money thoughts. Feeling restless or on edge when thinking about debt. Depression and Hopelessness When financial stress drags on, it can lead to depressive symptoms: Exhaustion that makes managing money tasks feel impossible. Hopelessness (“I’ll never get out of this”). Avoidance (ignoring bills, unopened letters). Loss of interest in activities once enjoyed because of guilt about spending. This creates a painful cycle: the more depressed you feel, the harder it is to take steps to manage money, which in turn worsens financial strain. Relationship Strain Finances are one of the leading sources of conflict in couples. Disagreements over spending, saving, or debt can feel personal — like judgments about values or responsibility. In families, financial stress can strain parent-child relationships, especially if children sense the tension or feel guilty about their needs costing money. Physical Health Effects Chronic stress from financial strain can: Disrupt sleep. Increase headaches, stomach issues, or chronic pain. Raise blood pressure and increase risk for heart disease. Self-Esteem and Identity Money often gets tangled with self-worth. People may feel “less than” if they can’t keep up with peers or meet cultural expectations. This sense of failure can reinforce negative self-beliefs and contribute to depression. Maslow’s Hierarchy of Needs and Money Abraham Maslow’s hierarchy is a pyramid that shows how human needs build upon one another. At the base are physiological needs (food, water, rest), followed by safety (housing, health, stability), then belonging, esteem, and self-actualization at the top. Money weaves through nearly every level: Physiological Needs:  Money pays for groceries, rent, medications, utilities. Without enough income, people worry about whether their most basic needs will be met. Safety Needs:  Having steady income, savings, and affordable healthcare provides a sense of security. Without this, even minor financial bumps can feel catastrophic. Belonging:  Financial stress can lead to isolation — turning down social invitations, avoiding outings with friends, or feeling “different” because of financial strain. Esteem:  Being able to provide for oneself and one’s family can boost confidence. When money is tight, self-esteem may plummet, leading to shame. Self-Actualization:  Pursuing passions, education, travel, or creative work often requires financial resources. When money is unstable, it can feel impossible to dream beyond survival. Key takeaway:  If you’re struggling financially and finding it hard to focus on higher-level goals, you’re not failing — you’re responding to a real challenge to your foundation. Stabilizing Your Situation When money feels overwhelming, it’s tempting to either ignore it completely or try to fix everything at once. Neither approach usually works. Instead, think of stabilization as a first aid kit for your finances. Step 1: Cover the Basics Prioritize essentials in this order: Food and groceries. Utilities (electricity, water, heat). Housing (rent/mortgage). Transportation (gas, bus fare, car payment). Medication and healthcare. If you cannot meet these, consider: Dialing 211 for local emergency aid. Asking utility companies or landlords about hardship programs. Visiting food banks or applying for programs like SNAP. Local social service organizations and charities can help provide resources, support, and assistance. Do not hesitate to ask for help if you need it. Step 2: Tackle One Thing at a Time Instead of opening a pile of bills, start with one. Pay or call about the smallest one first to build momentum. Step 3: Communicate Proactively If you’re falling behind, reach out before things escalate. Many creditors will work with you if you explain your situation and ask about payment plans. Step 4: Build a Micro-Buffer If possible, save even $20–$50 as a cushion. It may not sound like much, but having a small emergency fund reduces stress and prevents small problems from snowballing. Remember:  Stabilization isn’t about fixing everything. It’s about stopping the bleeding so you can breathe again. Building Financial Confidence Slowly Once essentials are stable, you can begin building skills and confidence step by step. Think of this as learning to walk again after an injury — slow, steady progress matters more than speed. Start with Awareness Track your money for one week without judgment. Notice where it goes. Awareness is the foundation of change. Create a Gentle Budget A budget doesn’t need to be perfect or restrictive. Try: The 50/30/20 method  (50% needs, 30% wants, 20% savings/debt). Or simply list your top 5 essential expenses  and make sure those are covered first. Automate When Possible Set up autopay for recurring bills to reduce stress and avoid late fees. Even automating savings of $5 per paycheck helps. Address Debt Step by Step Choose one approach: Snowball method:  Pay smallest balance first for motivation. Avalanche method:  Pay highest interest first to save money. Pick whichever feels easier emotionally — both work. Reframe Mistakes Everyone makes financial missteps. Instead of “I’m terrible with money,” try: “That didn’t work out how I hoped. What’s one small adjustment I can try next time?” Celebrate Small Wins Paid off a small bill? That’s progress. Saved $20? That’s progress. Opened your mail even when anxious? That’s progress. Each step matters and builds confidence. Financial Literacy Resources 10 Compassionate Online Resources Consumer Financial Protection Bureau (CFPB)  – Plain-language guides on credit, debt, and money management. FDIC Money Smart  – Free interactive lessons on budgeting and saving. MyMoney.gov  – Tools to organize your finances by category (spend, save, earn, protect, borrow). Khan Academy Personal Finance  – Free video lessons that break things down simply. Consumer Action  – Multilingual guides and checklists for everyday money tasks. FINRA Investor Education  – Basics on saving, fees, and avoiding scams. 211.org  – Find local help with rent, food, and utilities. USA.gov Benefit Finder  – Check for programs you may qualify for. BenefitsCheckUp  – Especially helpful for older adults or those with health needs. CDC Stress & Financial Challenges page  – Tips for reducing stress while managing money. 10 Thoughtful Apps to Try Apps can make money management less overwhelming by automating reminders and simplifying choices. YNAB (You Need A Budget)  – Helps you plan every dollar with intention. Monarch Money  – Easy-to-use app for personal or family finances. Simplifi  – Tracks spending and upcoming bills to reduce surprises. Rocket Money  – Identifies and cancels unused subscriptions. Copilot  – Great visuals for tracking spending and goals. PocketGuard  – Shows you how much is safe to spend right now. Wally  – Lets you track spending manually if you like control. Tiller  – Automates budgeting into spreadsheets. Cleo  – Fun, chat-based money coach with a sense of humor. Zeta  – Designed for couples managing money together. 10 Books to Grow Financial Understanding The Psychology of Money  — Morgan Housel Your Money or Your Life  — Vicki Robin I Will Teach You to Be Rich  — Ramit Sethi Broke Millennial  — Erin Lowry The Simple Path to Wealth  — JL Collins The Index Card  — Helaine Olen & Harold Pollack The Bogleheads’ Guide to Investing  — Larimore, Lindauer, & LeBoeuf Get Good with Money  — Tiffany Aliche Mind Over Money  — Brad & Ted Klontz The Financial Anxiety Solution  — Lindsay Bryan-Podvin These books are approachable, non-judgmental, and practical. Many include exercises and examples that help you take small steps, which is especially important if you’re dealing with anxiety or depression.

Introduction Attention-Deficit/Hyperactivity Disorder (ADHD), and its often less-recognized counterpart, Attention-Deficit Disorder (ADD), are among the most frequently discussed neurodevelopmental conditions today. While commonly associated with children, ADHD impacts adolescents and adults as well. For many, it is a lifelong condition that shapes how they think, learn, work, and interact with others. At Wellness Solutions, LLC, we meet clients of all ages who are navigating the challenges and strengths that come with ADD/ADHD. Whether you’re a parent of a child recently diagnosed, a teen learning how to manage school responsibilities, or an adult recognizing long-overlooked symptoms in yourself, understanding ADHD is a crucial step toward empowerment and thriving. This comprehensive guide covers: What ADD and ADHD are Diagnostic criteria Symptoms across the lifespan Strengths and weaknesses 25 practical tips for children 25 practical tips for adolescents 25 practical tips for adults By the end, you’ll have not just knowledge, but also actionable tools you can begin using right away. What Are ADD and ADHD? The Basics ADHD  stands for Attention-Deficit/Hyperactivity Disorder . It is a brain-based condition characterized by persistent patterns of inattention, hyperactivity, and/or impulsivity that interfere with functioning or development. ADD  (Attention-Deficit Disorder) is an older term once used to describe individuals who primarily struggled with inattention without hyperactivity. Today, it falls under the umbrella of ADHD as the Predominantly Inattentive Presentation . The Three Presentations of ADHD According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, 5th Edition): Predominantly Inattentive Presentation (formerly called ADD) Difficulty focusing, organizing, or following through on tasks. More likely to appear quiet, daydreamy, or “spacey.” Often underdiagnosed, especially in girls and adults. Predominantly Hyperactive-Impulsive Presentation High activity level, restlessness, impulsivity. Difficulty sitting still or waiting turns. More common in younger children. Combined Presentation Features both inattentive and hyperactive/impulsive symptoms. Most frequently diagnosed presentation. Diagnostic Criteria For a diagnosis, symptoms must: Persist for at least 6 months . Be inconsistent with developmental level . Cause significant impairment  in at least two settings (e.g., home, school, work). Begin before age 12  (though often recognized later). Inattentive Symptoms (at least 6 required for children, 5 for adolescents/adults) Fails to give close attention to details. Has trouble sustaining attention in tasks. Appears not to listen. Struggles to follow instructions. Disorganized. Avoids tasks requiring sustained effort. Loses items frequently. Easily distracted. Forgetful in daily activities. Hyperactive-Impulsive Symptoms Fidgets, taps hands or feet. Leaves seat when expected to stay seated. Runs/climbs inappropriately. Unable to play quietly. “On the go” or “driven by a motor.” Talks excessively. Blurts out answers. Difficulty waiting turn. Interrupts/intrudes on others. Common Symptoms Across the Lifespan Children : Restlessness, trouble sitting still, academic underperformance, frequent redirection needed. Adolescents : Poor time management, risky behavior, emotional reactivity, struggles with independence. Adults : Chronic procrastination, disorganization, relationship difficulties, job instability, frequent feelings of being “overwhelmed.” Strengths and Weaknesses of ADD/ADHD Strengths Creativity and innovative thinking. High energy and enthusiasm. Hyperfocus (the ability to concentrate deeply on areas of interest). Resilience in the face of setbacks. Problem-solving from unique perspectives. Weaknesses/Challenges Distractibility and poor follow-through. Difficulty with structure and deadlines. Impulsivity in decision-making. Emotional sensitivity and mood swings. Strained academic or occupational performance. Top 25 Tips to Help Children with ADD/ADHD Create consistent daily routines. Use visual schedules (charts, pictures). Break tasks into small steps. Offer clear, simple instructions. Give frequent breaks for movement. Use positive reinforcement (praise, tokens, rewards). Incorporate physical activity into the day. Keep homework sessions short with breaks. Provide quiet, organized spaces for study. Use timers to keep tasks manageable. Establish consistent sleep routines. Encourage hobbies that match their energy (sports, art, music). Practice mindfulness or relaxation exercises. Use “first/then” phrasing (“First homework, then play”). Limit distractions (TV, devices during homework). Communicate regularly with teachers. Use organizational tools (binders, color coding). Encourage social skill-building through structured play. Focus on strengths, not just deficits. Provide choices to increase motivation. Practice patience and avoid criticism. Use humor to defuse tension. Role-play challenging scenarios. Collaborate with a counselor or therapist. Celebrate progress, not just results. Top 25 Tips to Help Adolescents with ADD/ADHD Teach time management with planners or apps. Encourage them to set realistic goals. Promote healthy sleep hygiene. Support independence with gradual responsibility. Encourage physical exercise for stress relief. Teach self-advocacy at school (request accommodations). Use technology reminders (alarms, apps). Break down large assignments into chunks. Encourage peer study groups. Reinforce accountability (checklists, accountability partners). Guide safe, structured social outlets. Address risky behaviors with open dialogue. Encourage self-care (nutrition, hydration, breaks). Teach emotional regulation skills. Model problem-solving and planning. Help them identify personal strengths. Practice executive functioning skills (planning, prioritizing). Use visual reminders for chores/assignments. Teach stress management strategies. Limit screen time before bed. Explore creative outlets (writing, music, art). Encourage positive self-talk. Support therapy or coaching if needed. Help them explore career/college interests early. Celebrate small wins to build confidence. Top 25 Tips to Help Adults with ADD/ADHD Use planners or digital apps daily. Set reminders for bills, appointments, and tasks. Break work projects into smaller deadlines. Practice prioritization: urgent vs. important. Develop consistent morning/evening routines. Limit multitasking—focus on one task at a time. Use noise-canceling headphones for focus. Keep workspaces decluttered. Schedule regular breaks. Use visual cues (sticky notes, calendars). Seek accommodations at work if needed. Automate recurring tasks (bill pay, subscriptions). Delegate when possible. Use accountability partners. Practice mindfulness or meditation. Exercise regularly to regulate mood/energy. Sleep consistently. Avoid overcommitting socially/professionally. Use timers to prevent hyperfocus “time loss.” Keep important items in consistent spots (keys, wallet). Learn assertive communication skills. Seek therapy or coaching for skill-building. Join ADHD support groups. Reframe ADHD as a difference, not a flaw. Celebrate progress and resilience. Conclusion ADD and ADHD are not simply about distraction or impulsivity—they are about a unique way of experiencing and engaging with the world. While challenges exist, so do profound strengths. With knowledge, structure, and supportive strategies, individuals with ADHD can thrive in school, work, relationships, and beyond. At Wellness Solutions, LLC, we are here to support children, teens, adults, and families as they navigate ADHD with compassion, evidence-based tools, and a strengths-focused perspective.

Practical Strategies to Avoid Negativity and the Dark Side of Online Spaces Introduction: The Double-Edged Sword of Social Media Social media has become part of daily life for billions of people around the globe. It connects families, fuels creativity, promotes businesses, and provides a space to share stories and ideas. For many of us, platforms like Instagram, TikTok, Facebook, X (formerly Twitter), and LinkedIn can be uplifting sources of community and belonging. But there’s another side—the darker side—that can quietly wear down mental health. Negative news cycles, comparison culture, online arguments, cyberbullying, political divisiveness, and endless scrolling can lead to anxiety, sadness, burnout, and even hopelessness. As a mental health telehealth practice, we see firsthand how social media impacts mood, self-esteem, and relationships. The good news? You don’t have to abandon these platforms entirely to protect your wellbeing. With intention, boundaries, and practical tools, you can create a healthier online experience that supports rather than harms your mental health. This guide will walk you through: Why social media can feel overwhelming and harmful How to recognize when it’s affecting your wellbeing Practical strategies to reduce exposure to negativity Ways to build healthier, more positive online habits Tools and resources for balance and self-care Why Social Media Affects Mental Health Social media isn’t inherently “bad,” but the way it’s designed can trigger unhelpful psychological patterns. Understanding the why  can help you approach it with more compassion and less guilt. 1. The Comparison Trap Humans naturally compare themselves to others. On social media, though, you’re not seeing reality—you’re seeing curated highlight reels. When people only show vacations, promotions, or perfect selfies, it can trick your brain into believing you’re “falling behind” in life. 2. Information Overload and Doomscrolling We weren’t built to process hundreds of news stories and opinions every day. Constant exposure to violence, disasters, political fights, or even just endless “bad news” triggers the stress response system, leaving you feeling helpless and fatigued. 3. Addictive Design Platforms use algorithms, notifications, and “infinite scroll” features to keep you engaged. Dopamine hits from likes or new content keep you hooked—even if you’re not enjoying the experience. 4. Cyberbullying and Negativity From passive-aggressive comments to full-blown online harassment, social media can expose you to unkindness or hostility that’s difficult to ignore. 5. Sleep and Focus Disruptions Scrolling late at night or checking notifications first thing in the morning disrupts sleep cycles and focus, both of which are critical for mental wellbeing. Signs Social Media Might Be Hurting Your Mental Health Not sure if social media is taking a toll? Here are some red flags: You feel anxious, irritable, or sad after scrolling. You compare your life to others and feel “less than.” You have trouble sleeping because you stay online late. You’re preoccupied with likes, comments, or follower counts. You feel overwhelmed by bad news or hopeless about the world. You spend more time online than on meaningful offline activities. If you notice several of these patterns, it may be time to set new boundaries. Practical Strategies to Protect Your Mental Health on Social Media Here are evidence-based, client-tested approaches you can begin today. 1. Curate Your Feed Intentionally Think of your feed as your “mental diet.” Just like food, the quality of what you consume matters. Unfollow or mute accounts  that consistently leave you feeling worse. Follow accounts that uplift you —educational, inspirational, or just plain fun. Use “mute” or “hide” features  to avoid people you can’t unfollow for personal reasons (like coworkers or relatives). Consider creating separate accounts (e.g., one for news, one for hobbies) to compartmentalize your online experience. 2. Set Clear Time Boundaries Time boundaries protect your brain from overload. App timers:  Use built-in tools like Screen Time (iPhone) or Digital Wellbeing (Android) to limit daily usage. Pomodoro technique:  Scroll for 20 minutes, then take a 5-minute break doing something offline. Tech-free zones:  Keep phones out of the bedroom or dining area. Sabbath-style breaks:  Choose one day a week to go completely social media free. 3. Be Conscious of News Exposure It’s important to stay informed, but not at the cost of your mental health. Choose one or two trusted news sources  instead of relying on social feeds. Schedule specific times to catch up on news  rather than checking constantly. Balance negative news with positive content (solutions-based journalism, uplifting stories, community updates). 4. Practice Mindful Scrolling Mindfulness isn’t just for meditation—it can reshape your online experience. Before opening an app, pause and set an intention  (“I’m going to check in with friends for 10 minutes”). Notice your body’s response  as you scroll. Do you tense up, frown, or feel anxious? That’s data. When you catch yourself doomscrolling, close the app and take 3 deep breaths . 5. Limit Notifications Constant buzzing keeps you in a reactive state. Turn off non-essential notifications. Set “Do Not Disturb” during work, meals, or rest. Batch-check messages instead of responding instantly. 6. Strengthen Real-Life Connections Social media should complement—not replace—real-world relationships. Call or text friends directly instead of only commenting online. Schedule face-to-face (or video) check-ins. Invest in hobbies, volunteering, or exercise—offline joys that balance digital life. 7. Use Social Media for Good Transform your feed into a tool for growth: Follow mental health advocates, therapists, and supportive communities. Join groups that align with your hobbies or passions. Use platforms for creativity (writing, photography, music) rather than just consumption. 8. Develop a “Digital Self-Care Plan” Create a personalized plan for online wellbeing: When  you’ll use social media (and when you won’t). What  kind of content you’ll prioritize. Who  you’ll interact with most. How  you’ll handle triggering or upsetting posts (e.g., mute, report, log off). 9. Check Your Self-Talk Notice how you talk to yourself after scrolling. Replace harmful thoughts with compassionate ones. Instead of: “Everyone else has their life together but me.” Try: “I’m only seeing a snapshot of their life, not the whole picture.” 10. Seek Professional Support if Needed If social media is worsening depression, anxiety, or self-esteem, therapy can help. In sessions, we explore triggers, build healthier coping strategies, and strengthen self-worth outside the digital space. Specific Tips for Parents and Teens Model healthy behavior:  Kids notice how you use your phone. Co-create rules:  Work with teens to set limits, not against them. Encourage offline identity:  Sports, art, and friendships matter more than likes. Discuss cyberbullying openly  and make sure kids know they can come to you without judgment. Building a Healthier Relationship with Social Media: Step-by-Step Here’s a practical roadmap to get started: Audit Your Feed  – Spend 15 minutes unfollowing accounts that drain you. Set Boundaries  – Pick one boundary this week (e.g., no phones in bed). Choose Alternatives  – Replace 15 minutes of scrolling with reading, journaling, or walking. Track Your Mood  – Notice how your mental state changes after making adjustments. Reassess Regularly  – Once a month, check in: Are you feeling better? What needs tweaking? Resources and Tools Apps:  Forest, Freedom, Moment, Stay Focused. Books:   Digital Minimalism  by Cal Newport, Ten Arguments for Deleting Your Social Media Accounts Right Now  by Jaron Lanier. Websites:  Center for Humane Technology, Mental Health America, National Alliance on Mental Illness (NAMI). Final Thoughts Social media can be both empowering and draining. The goal isn’t to abandon it, but to use it wisely—like any tool. By curating your feed, setting boundaries, practicing mindfulness, and prioritizing real-life connections, you can transform your online life into something that nourishes instead of depletes you. If you’re struggling, you don’t have to do it alone. Our telehealth counseling team is here to help you navigate challenges, strengthen self-care, and build resilience in a world that never stops scrolling.

In the aftermath of the recent and devastating floods in Texas, many families and communities are facing a heartbreaking reality. Lives have been lost, homes destroyed, and the landscape of everyday life has shifted in ways that feel both shocking and surreal. For those left behind, grief is not just a word—it's a lived experience that shows up in the quietest moments and the loudest cries. At Wellness Solutions, our hearts are with every individual, family, and community impacted by these floods. While no words can truly erase the pain of loss, we hope this post can offer some understanding, support, and direction through the complex experience of grief, especially as it appears in the wake of a natural disaster. What Is Grief? Grief is the deep sadness and emotional pain we feel when we lose something or someone important to us. That could be the death of a loved one, the destruction of a home, the loss of a pet, or even the disappearance of a familiar routine or way of life. In the case of a natural disaster like the floods in Texas, grief can come from many different kinds of loss happening all at once. Grief can make people feel like their world has changed completely—because it has. It's not just about being sad; it's about adjusting to a new reality that often feels uncertain and painful. 10 Important Facts About Grief (Explained Simply) Grief is different for everyone. No two people experience grief the same way. Some cry a lot, others stay silent. Some want to talk about their feelings, and some don’t. That’s okay. You can grieve more than just people. Losing a home, a school, a pet, or even a sense of safety can cause grief. Grief isn’t just about death—it’s about any kind of big loss. There’s no "right" way to grieve. People might say, "Be strong" or "Move on," but you get to grieve in your own time and your own way. Grief can show up in your body. You might feel tired all the time, have a headache, or feel sick to your stomach. That’s your body reacting to the sadness. Grief can affect your thinking. You might feel confused, forget things, or have trouble focusing. This is very normal. Grief can make you feel angry. You might feel mad at the world, at God, or at people who didn’t get hurt. That’s okay. Anger is part of grief. You might feel guilty. You may think, "Why did I survive when others didn’t?" or "Could I have done more?" These thoughts are painful, but they are also common. Grief comes in waves. Some days might feel okay, and then suddenly the sadness crashes over you. That’s part of how grief works. Talking helps. You don’t have to keep everything bottled up. Talking to someone you trust—a parent, teacher, counselor, or friend—can help you feel less alone. It won’t always hurt this much. Right now, the pain might feel impossible. But over time, the heavy feeling in your chest will slowly get lighter. Healing doesn’t mean forgetting—it means learning how to live with the loss. Understanding the Stages of Grief Many people go through what are called the "stages of grief." These were first described by a doctor named Elisabeth Kübler-Ross. Not everyone goes through all the stages, and they don’t always happen in the same order. You might go back and forth between stages, and that’s completely normal. Denial "This can’t be real. This didn’t happen." You may feel numb or like you’re in a dream. This is your mind’s way of protecting you from being overwhelmed. Anger "Why did this happen? It’s not fair!" You might feel angry at the weather, at people, at the world, or even at yourself. Anger gives you energy when you feel powerless. Bargaining "If I just do this one thing, maybe everything will go back to normal." Sometimes, we make deals in our heads, hoping to reverse the loss or make the pain stop. Depression "This hurts so much. I don’t know how I’ll get through this." This stage brings deep sadness. You might cry a lot, feel very tired, or stop enjoying things you used to like. Acceptance "This is real. It happened. Now what?" This doesn’t mean you’re "over it," but it means you’re starting to understand and live with the loss in a new way. You might also hear about additional stages like shock , guilt , or meaning-making , which are also important parts of the grief process. How Natural Disasters Make Grief More Complicated When grief comes after a natural disaster, it often feels more confusing and overwhelming. That’s because the loss happens suddenly and affects so many things at once. People may lose family members, homes, jobs, pets, schools, and the everyday routines that made life feel safe and predictable. In these moments, grief often gets mixed with trauma. Trauma is the emotional shock we feel after something really scary or upsetting happens. If you find yourself reliving the disaster in your mind, avoiding things that remind you of it, or feeling jumpy and afraid, these may be trauma responses, and they often come hand-in-hand with grief after disasters. What Helps When You're Grieving Be kind to yourself.  Don’t expect to "bounce back." Healing takes time. Talk about your feelings.  With someone you trust. You don’t have to do this alone. Let yourself feel what you feel.  Don’t push your feelings away. You’re not "too sensitive" or "being dramatic." Get back to small routines.  Eating meals, going for walks, or brushing your teeth can give you a small sense of normal again. Do something to honor what was lost.  Light a candle, draw a picture, write a letter, or say a prayer. These actions can help your heart heal. When to Get More Help Grief is normal, but sometimes it can become too much to carry on your own. It’s okay to ask for help. Here are some signs that it might be time to talk to a counselor or therapist: You feel hopeless most days. You’re having trouble sleeping or eating. You feel like you don’t want to be alive. You can’t stop thinking about the loss and it’s interfering with school, work, or daily life. You’re using alcohol, drugs, or other risky behaviors to cope. There is no shame in getting help. In fact, it’s one of the bravest things you can do. Resources for Mental Health and Grief Support If you or someone you know is grieving after the floods or another loss, here are some resources that can help: Disaster Distress Helpline  (1-800-985-5990 or text "TalkWithUs" to 66746) Free, confidential support for people affected by natural disasters. National Alliance for Children's Grief  (www.childrengrieve.org)Offers resources and support for grieving kids, teens, and families. The Dougy Center  (www.dougy.org)Specializes in grief support for children, teens, and young adults. NAMI Texas  (www.namitexas.org)Offers local mental health resources and support groups. Local Crisis Services In Texas, you can contact 988 (the Suicide & Crisis Lifeline) for support 24/7. School counselors and faith leaders  can often provide grief support or connect you with someone who can. A Gentle Word to Those Who Are Hurting To every person reading this who has been impacted by the Texas floods or any form of sudden loss: You are not alone. The pain you feel is real. Your story matters. And while healing doesn’t happen overnight, it does happen. Grief is a journey—sometimes slow, sometimes messy, sometimes full of unexpected beauty. Let yourself move through it in your own time, at your own pace, and know that support is here if and when you need it. We grieve with you. We stand with you. And when you are ready, we are here to help you heal. With heartfelt compassion, The Team at Wellness Solutions

Mental health is finally getting the attention it deserves as a crucial part of overall well-being. More people than ever are open to seeking support—but finding a mental health provider can still feel like an uphill battle. Between a nationwide shortage of professionals, insurance complications, burnout, and logistical headaches, getting the help you need can be discouraging and exhausting. Let’s explore the reasons why so many people are struggling to access mental health care—and how we can begin to change that. 1. There Simply Aren’t Enough Providers One of the biggest challenges is supply and demand. Across the U.S., there are far more people in need of mental health care than there are licensed professionals available to help. This gap is even wider in rural or underserved areas. Increased awareness and openness around mental health have led more people to seek therapy or psychiatric support—especially in the wake of the COVID-19 pandemic. But with nearly 1 in 5 adults experiencing a mental illness, many communities are struggling to meet the need. Long waitlists and few appointment openings leave people feeling stuck and unsupported. Accessing mental health care in the United States is significantly hindered by a shortage of qualified professionals. As of December 2023, over half of the U.S. population—approximately 169 million people—resided in areas designated as Mental Health Professional Shortage Areas (HPSAs).  This shortage is further underscored by the national average ratio of 340 individuals for every one mental health provider, with some states experiencing even more pronounced disparities.  These statistics highlight the critical need for systemic solutions to expand the mental health workforce and improve access to care nationwide. The shortage of mental health professionals in the United States presents significant challenges to accessing care. Here are some key statistics highlighting this issue:​ Widespread Shortages:  As of August 2024, over 122 million Americans resided in areas designated as Mental Health Professional Shortage Areas (HPSAs), with more than 6,000 additional practitioners needed to meet current demands. ​ Rural Disparities:  Rural counties are disproportionately affected, with many lacking any practicing psychiatrists, psychologists, or social workers. Specifically, 55% of U.S. counties have no such professionals, and 77% face severe shortages.  State-Specific Challenges:  In Texas, 246 out of 254 counties are wholly or partially designated as mental health professional shortage areas, exacerbating access issues in a state where approximately 5 million people are uninsured.  Provider-to-Population Ratios:  Nationally, there is an average of 340 individuals for every one mental health provider, with some states experiencing even more pronounced disparities. ​ Unmet Needs:  In 2023, approximately 59 million U.S. adults (23% of all U.S. adults) had a mental illness, and nearly half of them did not receive treatment (46%).  2. Many Providers Don’t Accept Insurance It’s frustrating to find a therapist you like—only to discover they don’t take your insurance. This is a growing trend, and it has a lot to do with how insurance companies treat mental health services. Mental health providers are among the lowest-paid healthcare professionals, especially when working with managed care. Low reimbursement rates, delayed payments, and excessive red tape push many clinicians to opt out of insurance networks altogether. While going out-of-network allows providers to earn a sustainable income, it leaves clients paying high out-of-pocket costs or struggling to find affordable care within their plan. One of the most frustrating aspects of modern mental health care is how often insurance companies fail to do the very thing they’re designed to do—accurately manage and communicate a client’s benefits. Eligibility and benefits checks provided by insurance companies are frequently incorrect or incomplete, which can lead to unexpected costs and client dissatisfaction. Understandably, clients often direct their frustration toward the provider, not the insurer, which can create tension at the very beginning of the therapeutic relationship. To make matters worse, most clients don’t fully understand their own insurance plans—especially the fine print around deductibles, out-of-network coverage, and session limits—making it even harder to navigate care in a timely and stress-free manner. Delayed payments are another systemic issue. Providers may not receive reimbursement for 60 to 90 days—or longer—putting enormous strain on cash flow and the ability to sustainably offer services. Then there are clawbacks , a particularly damaging practice where insurance companies conduct retroactive audits (sometimes going back 5–10 years) and demand repayment for sessions they already approved and paid for. These audits are not only deeply stressful and time-consuming, but in some circumstances they can occur after documentation retention windows have expired, making it difficult or impossible to defend care that was appropriately provided at the time. Further, the compliance standards for documentation are often vague, contradictory, and ambiguous which means a chart might pass one audit inspection and completely fail another based on the auditor reviewing the chart. Even worse, the burden of proof falls entirely on the clinician, and the repayment demands are frequently due in full within 30 days—with the threat of civil or even criminal penalties if not met. This business model puts small practices at serious financial risk, which is why many providers choose not to accept public insurance plans like Medicaid, Medicare, or Tricare who are especially aggressive with these types of audits. The result? Clients face limited in-network options, longer wait times, and reduced access to care—not because clinicians don’t want to help, but because the system is often set up in a way that punishes them for doing so. 3. Burnout and Limited Availability Therapists are human too—and many are overwhelmed. In order to earn a living, some clinicians must take on heavy caseloads, which can quickly lead to emotional exhaustion and burnout. The work is meaningful but taxing, and burnout impacts both the provider and the quality of care they can offer. This also means that fewer appointments are available. Some clinicians reduce their hours or step away from the profession altogether, further reducing access for clients already facing long wait times. Burnout is one of the most pressing issues facing mental health professionals today. The emotional demands of the work are high to begin with—but when you add unrealistic productivity expectations, insurance-related administrative burdens, and low reimbursement rates, it creates a perfect storm. Many clinicians are forced to see more clients than is clinically appropriate just to stay afloat financially. This can lead to exhaustion, emotional depletion, and ultimately, a reduced ability to provide effective care. Mental health providers are also caregivers, and like all caregivers, they are vulnerable to caregiver fatigue —a form of chronic stress and emotional exhaustion that comes from consistently tending to the needs of others without adequate time or resources to recharge. Combined with the emotional weight of holding space for trauma, grief, and crisis day after day, the risk for compassion fatigue and burnout becomes very real. Unfortunately, the broader healthcare system often doesn’t support the well-being of those on the frontlines. The industry has become increasingly brutal for clinicians in direct care roles, where productivity is prioritized over people. Toxic work environments, unrealistic documentation demands, and lack of systemic support can make mental health work feel unsustainable—especially for those working in community mental health or publicly funded settings. As a result, some providers reduce their hours, leave the profession altogether, or shift to private pay models, all of which further limit access for clients. When clinicians are burnt out, appointment availability drops, waitlists grow, and continuity of care suffers. And yet, the demand for services continues to rise—leaving both clients and clinicians caught in a cycle that feels impossible to break. 4. It’s Not Just Finding A  Provider—It’s Finding the Right  One Therapy isn’t one-size-fits-all. You may need someone with specific experience—like trauma therapy, eating disorders, or LGBTQIA+ affirming care. But filtering through hundreds of providers who may or may not accept your insurance, have availability, or specialize in your needs can be overwhelming. Even when you do  find a great match, schedules don’t always line up. Telehealth has helped open more doors by removing geographic limitations, but time zones, work hours, and personal obligations still make it hard to get care when you need it most. Clinicians are as different a people present and finding the right provider for you takes time and can feel like a hit-or-miss process. The most important thing is - don't give up. Remember that when you are receiving care from any provider that you are the "boss" and they are your "paid consultant" and if you are not comfortable or if the vibe doesn't work then try another clinician. Second opinions and trying out your possible options is an important way to ensure you get the most out of your care and that you have a therapeutic relationship that makes you feel safe, comfortable, and understood. 5. Extensive Paperwork Can Be a Barrier for Clients and Providers Before you even get to your first session, most therapists require intake forms, consents, assessments, and medical history questionnaires. This paperwork is important for quality care—but it can also feel overwhelming, especially when you're already dealing with anxiety, depression, or trauma. For someone in distress, forms can be a hurdle that delays or prevents care. The administrative burden is real—and unfortunately, it can deter people from following through. There are numerous requirements for intake documentation throughout healthcare specialties; however, in mental and behavioral health there is an enormous amount of information needed to begin care to ensure clients obtain the treatment they need. These requirements are necessary to understand a client's needs and preferences for care, insurance requirements, state and federal legal mandates, and to provide quality care. Paperwork (often) gets in the way of helping people. Clinicians enter this field to help people, not to push paperwork—but the reality of modern mental health care often tells a different story. The amount of documentation required for compliance, billing, and liability has become overwhelming. Therapists spend a disproportionate amount of time completing progress notes, treatment plans, risk assessments, consent forms, and insurance-mandated documentation—often outside of paid hours. This administrative load not only contributes to burnout, but it also directly reduces the time and energy clinicians have to focus on the therapeutic relationship. When providers are buried in paperwork, their ability to be fully present with clients is compromised. It’s frustrating, disheartening, and ultimately counterproductive to quality care. The system’s emphasis on documentation over human connection undermines the very heart of mental health work. 6. Insurance Credentialing Is a Long, Tedious Process Many therapists want to accept insurance—but the process to get approved (or “credentialed”) with each company is long and difficult. Each insurer has different requirements, lengthy timelines, and layers of paperwork that can take months to complete. The average timeline to become credentialed with insurance is between 90-180 days. This causes a great barrier to entry since new hires to practices will have a long delay between a new therapist being hired and being able to assign new clients with insurance. Additionally, the documents required for the insurance credentialing process is easily 2-3 inches thick for each and every insurance company. This makes credentialing and contracting a long and challenging process as the administrative burden is substantial. The cost of credentialing new clinicians can easily range from $2,000-5,000.00 if using a professional credentialing service. Once credentialed and clinicians are in-network they are required to re-credential approximately every 2 years to remain in-network and are also required to update and attest to their credentialing information every 90 days. This is an extremely time consuming process. It is not uncommon for insurance companies to lose required documentation which causes delays and getting the "runaround" as some insurance provider relations teams can take days or weeks to return a call or email to rectify concerns. This bureaucratic headache discourages providers from joining insurance panels, shrinking the pool of covered options for clients and reinforcing the affordability gap. 7. There’s Still a Lot of Confusion About Mental Health Care Unlike physical health, where people generally know when to visit a doctor, mental health care can feel confusing. Do you need therapy or medication? A psychotherapist, a psychologist or a psychiatrist? What even is  EMDR? Without clear guidance, many people feel unsure of where to start or what to expect. They may assume that one session will fix everything or be discouraged if progress feels slow. Many clients have an unrealistic expectation regarding how long the care process can take for many reasons. This is especially the case if a client has Employee Assistance Plan (EAP) benefits. EAP benefits often are a positive and helpful insurance benefit that allows clients to have a designated number of "free" sessions which are covered at 100% by insurance. EAP benefits often permit between 3-5 sessions which means that many clients mistakenly assume that they will be "cured" of a depressive episode or other presenting concern in that time. Additionally, clients often do not know about the different levels of care for mental health treatment, such as inpatient, residential treatment centers (RTC), partial hospitalization programs (PHP), intensive outpatient programs (IOP), and outpatient therapy (OP). Due to many reasons, many clients who need a higher level of care like inpatient, RTC, PHP, or IOP cannot or do not want to be treated at those levels of care but are not clinically appropriate to see in outpatient. This confusion causes conflicts, challenges, and frustration when a client seeks outpatient care and the admission is declined with a referral to a different level of care. Just as a primary care physician (PCP) cannot treat a patient that needs to be in the emergency room or intensive care unit (ICU) a therapist cannot treat a client at the outpatient level of care if they need inpatient or RTC. Clients often experience frustration and feel rejected when this occurs and understandably so. This is an opportunity to educate the client and provide proper continuity for referrals to the appropriate level of care. However, in many situations the client decides to go without care. A lack of public education about what therapy involves—and what different providers and levels of care actually do—can leave people lost before they even begin. 8. Therapy Isn’t a Quick Fix Mental health treatment isn’t magic—it’s a process. While some people experience relief quickly, others spend weeks or months working through deep-rooted emotions, traumas, and habits. That kind of growth takes time, commitment, and a strong therapeutic relationship. Our culture tends to favor quick fixes, and when therapy doesn’t feel like an immediate solution, people may give up prematurely or feel disheartened. Setting realistic expectations is key to supporting long-term healing. Outpatient therapy can easily take approximately 30-50 sessions for presenting problems like a Major Depressive Episode, PTSD, and Bipolar Disorder to stabilize a client and develop skills to manage their symptoms. Then it will often require maintenance sessions or "tune-up" sessions to provide continued stabilization. 9. It Can Be Expensive Even with insurance, the costs can add up—co-pays, deductibles, or limited coverage can make regular care feel like a luxury. For those paying out-of-pocket, rates can be prohibitively expensive, especially when living expenses are already high. Many people want help but simply can’t afford it, which forces them to delay care or forgo it altogether. Very few clinicians offer sliding scale fees for sessions as it can be difficult as a business to offer but there can also be limitations due to insurance companies providing barriers to clinicians who provide sliding scale fees. Sliding scale fees are discounted fees for sessions when a client does not have insurance or has out-of-network benefits. In some states clinicians are not permitted to offer sliding scale to clients with Medicaid which means clients may go without care if they cannot find a clinician who takes Medicaid. Also, many clients seeking specialty care, such as, EMDR cannot find clinicians who provide specialty care and who accept Medicaid. This means that clients who could benefit from this care will go without. Recently lawsuits in Louisiana lead to EMDR training for many public mental health providers to address this treatment gap for public mental health and Medicaid. 10. Stigma: The Invisible Barrier Despite progress in public understanding, mental health stigma still lingers in powerful, often subtle ways. People may feel embarrassed or ashamed about needing help, worried about how they’ll be perceived by friends, family, or coworkers. Cultural norms, generational beliefs, or personal experiences can all contribute to internalized stigma. Even today, some view mental health care as a sign of weakness or instability—when in reality, it’s a courageous step toward healing and self-awareness. Stigma doesn’t just prevent people from seeking care—it can also affect how they talk about their symptoms, how they feel during treatment, and whether they stick with it. And for some, the fear of being judged or misunderstood keeps them silent far too long. This shame-based barrier is often invisible, but it can be just as powerful as any logistical or financial challenge. It’s why compassionate education, community support, and inclusive care matter so deeply in mental health. There is Help and Hope Even with Barriers Finding a mental health provider can be frustrating, discouraging, and confusing—but you are not alone in that experience. The barriers are real, and they’re often systemic. But there’s hope. Whether it’s advocating for more accessible care, better compensation for providers, or helping people understand what therapy truly is, every step forward makes a difference. At Wellness Solutions, we’re committed to making mental health care feel less complicated and more compassionate—because everyone deserves to feel seen, supported, and understood on their healing journey. How Wellness Solutions Helps Remove Barriers to Care At Wellness Solutions, we understand how frustrating and overwhelming it can be to seek mental health care—and we’re committed to doing things differently. Our goal is to make the process of finding a provider feel less complicated, more compassionate, and rooted in dignity and respect. Here’s how we actively work to address the common barriers to care: We prioritize quality of care over quantity.  Our clinicians maintain reasonable caseloads so they can offer focused, personalized attention to each client—without burning out. This helps us provide consistent, high-quality care that supports lasting change. We value our clients as individuals and do not provide "cookie cutter" care. We strongly believe in individualized person-centered care with empathy and respect. We streamline the paperwork.  Instead of multiple forms and layers of back-and-forth, we offer one easy-to-use online intake form that can be completed 24/7. Clients can take their time, complete it at their own pace, and feel more comfortable as they begin their journey with us. We incorporate new technology to reduce administrative paperwork burdens for both clients and clinicians. This includes our online intake and AI agent on our website. It also includes using AI note taking for clinical sessions and developing master treatment plans. We offer fast access to care.  In most cases, we can schedule new client appointments within three business days of receiving completed intake documents—provided the client is a good fit for outpatient care, is seeking the type of services we offer, and has flexibility in their schedule. We are hiring new clinicians to address our client community's needs while balancing our provider's caseloads to make sure we offer individualized care. We accept insurance and advocate for better reimbursement.  Wellness Solutions is in-network with multiple insurance plans, and we’re actively engaged in conversations to push for more equitable reimbursement rates for mental health services. This helps us stay accessible while supporting the sustainability of our team. We are in-network with most major insurance carriers with private commercial insurance. We do not currently accept public insurance such as Medicaid, Medicare, or Tricare due to some of the specific challenges they face. We hope with new insurance consumer reforms that we will be able to accept these insurances as well. We are also fortunate to practice in Texas where there are many consumer laws related to insurance that are helpful to resolving claims disputes and enforcing claims turn-around-times which most states do not have. We are optimistic that this trend will continue with new laws that are being discussed to assist with fairness for providers who accept insurance. We provide ongoing education and support.  Our blogs, social media channels, and new client onboarding emails are all designed to educate, normalize, and empower. We want our clients to understand what therapy is (and isn’t), how it works, and what to expect at every step. We regularly update our website, blogs, and social media channels to educate our client community about mental and behavioral health, coping skills, and the healthcare process. Everyone is welcome to view our resources- enrich their understanding, and empower through education We speak out against stigma.  Through our website, social platforms, written resources, and community advocacy, we’re working to dismantle shame and silence around mental health. We believe seeking help is a sign of strength—not weakness—and we’re here to make sure our clients know that too. We find that being brave enough to get help often results in others asking what they are doing that helped make positive changes. This often opens up a respectful dialogue that erodes stigma and stereotypes while helping clients build the life they dream of. we find there is a "butterfly effect" to change and when one person has courage to overcome stigma it leads to positive changes for many others. At every step, our mission is simple: to make mental health care more accessible, more human, and more hopeful for those who need it most. The healthcare system provides a lot of bureaucracy and challenges but there is also on-going advocacy paving the way to change and hope.

When we go through something painful—like the loss of a loved one, a traumatic event, or overwhelming anxiety—it can feel like the world stops making sense. In the aftermath of recent tragedies and natural disasters in Texas, many people are feeling lost, scared, or stuck in their grief. These feelings are natural, but they can also become overwhelming and hard to manage alone. Eye Movement Desensitization and Reprocessing (EMDR) therapy is one way to help people process those deep emotional wounds. It might sound complicated at first, but EMDR is a therapy that helps your brain do what it already knows how to do: heal. In this blog, we’ll explain what EMDR is, how it helps with trauma, grief, and anxiety, and why it might be the right support for you or someone you care about. We’ll also share facts about grief and anxiety, and offer resources to support your healing journey. Our goal is to inform and support, not to sell. If you are hurting, know that you are not alone. What Is EMDR Therapy? EMDR (Eye Movement Desensitization and Reprocessing) is a type of therapy that helps people process painful memories and emotional distress that feel "stuck" in the brain. When something traumatic happens, the brain sometimes has trouble making sense of it. The memory gets frozen, along with all the feelings and body sensations that came with it. EMDR uses gentle techniques like guided eye movements, tapping, or sounds to help the brain reprocess those painful memories in a healthier way. It doesn’t erase what happened, but it helps you think about it differently—with less fear, less sadness, and more understanding. EMDR is especially helpful for people dealing with: Grief after sudden or traumatic loss Anxiety that doesn’t go away Flashbacks or upsetting memories Trouble sleeping due to stress or trauma Guilt or shame that feels stuck Grief and Anxiety After Trauma Grief and anxiety are very common after a loss or traumatic experience, especially after natural disasters like the recent Texas floods. These emotions often come together and feed off each other: Grief  is the pain we feel when we lose someone or something important. It can feel like sadness, anger, guilt, emptiness, or even numbness. Anxiety  is the fear of something bad happening. It can cause racing thoughts, trouble sleeping, stomach aches, and constant worry. When grief is mixed with trauma, the feelings can get more intense and harder to manage. You might feel like you can’t stop reliving what happened, or like you’re stuck in a loop of "what if" and "why." This is where EMDR can be especially helpful—because it addresses not just the thoughts and emotions, but the body and nervous system as well. 10 Simple Facts About Grief, Trauma, and Anxiety (Explained for Teens and Families) Grief is not just sadness. It can also be anger, confusion, guilt, or even feeling numb. Anxiety can feel like fear without a clear reason. It might show up as stomachaches, restlessness, or trouble concentrating. Trauma changes the way the brain works. It keeps the brain in "danger mode," even after the danger has passed. EMDR helps the brain finish what trauma interrupted. It lets your mind process memories and emotions that got stuck. You don’t have to talk about everything in detail. In EMDR, you can work on healing without saying every word out loud. The body remembers trauma. That’s why you might feel anxious or tense even when your thoughts seem calm. Grief has no deadline. It takes as long as it takes. EMDR helps you feel less stuck in it. Big losses can make little things feel overwhelming. That’s part of how grief and trauma affect our brains. Kids and teens grieve differently. They may act out, have trouble in school, or get really quiet. Healing is possible. Even if you feel broken now, your brain and body are capable of recovery. What Does EMDR Feel Like? During EMDR, a therapist will help you think about a specific memory while you follow a moving light or listen to tapping sounds. This back-and-forth rhythm helps both sides of the brain communicate. You might start with a painful memory and feel it become less intense as the session goes on. People often describe it like a tangled ball of feelings slowly getting untangled. Over time, the memory stays, but the pain and panic connected to it begin to fade. Some feelings that may come up during EMDR sessions: Tears or emotional release Realizations or new perspectives A sense of calm or relief afterward Feeling tired after sessions (this is normal!) How EMDR Helps with Grief and Anxiety With grief: EMDR can help you remember your loved one without constant pain. It can reduce feelings of guilt or regret that often come with grief. It allows your brain to make meaning from the loss instead of staying in shock. With anxiety: EMDR helps calm the nervous system, so you feel less on edge. It can reduce panic attacks and racing thoughts. It gives your brain a chance to unlearn the fear response that was connected to the trauma. When Should You Consider EMDR? You might want to explore EMDR if: You’re having trouble moving past a traumatic loss. You keep reliving scary or upsetting memories. You feel "stuck" in sadness, fear, or guilt. You’ve tried talk therapy and still feel overwhelmed. You want to heal, but don’t want to talk through everything in detail. EMDR is safe for kids, teens, and adults. It’s also supported by research and used around the world to help people recover from trauma. What EMDR Is Not EMDR is not hypnosis . You stay fully awake and in control. EMDR is not a quick fix , but it can be faster than traditional talk therapy. EMDR is not only for PTSD . It also works for grief, anxiety, bullying, medical trauma, car accidents, and more. Grief and Trauma Recovery Resources Here are some trustworthy resources to explore for support: The EMDR International Association  (www.emdria.org)Find certified EMDR therapists and learn more about the therapy. National Center for PTSD  (www.ptsd.va.gov)Great info on trauma, especially helpful after natural disasters. The Dougy Center  (www.dougy.org)Support and education for grieving children, teens, and families. Disaster Distress Helpline  (1-800-985-5990)24/7 support for anyone experiencing emotional distress after a disaster. 988 Suicide & Crisis Lifeline  (Dial or text 988)Free, confidential help any time you need to talk. A Gentle Message from Wellness Solutions If you are grieving or feeling anxious, please know this: your pain is real, your feelings matter, and you don’t have to go through this alone. EMDR is one tool among many that can help you reclaim peace, joy, and a sense of safety in your life. It’s not about forgetting what happened. It’s about remembering with less pain, and building a life that can hold both sorrow and hope. We hold space for every person struggling with loss, trauma, or anxiety—especially in this time of collective hardship. We see you. We honor your courage. And we believe in your ability to heal. With compassion and care, The Team at Wellness Solutions

Mental health conditions can be complex, and some disorders share overlapping symptoms, making them difficult to distinguish. One of the most commonly confused conditions  is Bipolar Disorder (BD) and Borderline Personality Disorder (BPD) . While both involve mood instability and emotional challenges, they are fundamentally different in terms of causes, symptoms, and treatment approaches. At Wellness Solutions , we believe that education is key to reducing stigma and empowering individuals to seek the right treatment. In this blog, we will explore the differences and similarities between Bipolar Disorder and Borderline Personality Disorder, review the DSM-5 diagnostic criteria, and discuss effective treatment approaches for each. What Is Bipolar Disorder? Bipolar Disorder (BD)  is a mood disorder  characterized by extreme shifts in mood, energy levels, and activity levels . These shifts are categorized into manic, hypomanic, and depressive episodes  that last for days to weeks at a time  and significantly impact daily life. Types of Bipolar Disorder (According to DSM-5-TR) The Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR)  identifies several types of Bipolar Disorder: Bipolar I Disorder  – At least one full manic episode  that lasts at least seven days  or requires hospitalization. Depressive episodes usually follow but are not required for diagnosis. Bipolar II Disorder  – At least one hypomanic episode  (a less severe form of mania) and one major depressive episode . Cyclothymic Disorder  – Chronic fluctuations between hypomanic and depressive symptoms for at least two years  (one year in adolescents) without meeting full criteria for Bipolar I or II. Symptoms of Bipolar Disorder Manic Episode Symptoms (Bipolar I) Increased energy, talkativeness, and racing thoughts Decreased need for sleep Impulsivity (e.g., reckless spending, risky behaviors) Grandiosity (inflated self-esteem, feeling invincible) Distractibility and difficulty focusing Hypomanic Episode Symptoms (Bipolar II) Similar to mania but less intense and does not cause significant impairment Depressive Episode Symptoms (Both Bipolar I & II) Prolonged sadness or hopelessness Fatigue and low energy Difficulty concentrating Sleep disturbances (too much or too little) Thoughts of self-harm or suicide What Is Borderline Personality Disorder (BPD)? Borderline Personality Disorder (BPD)  is a personality disorder  marked by intense emotional instability, impulsivity, self-image issues, and difficulty maintaining relationships . Unlike the cyclical mood swings of Bipolar Disorder , individuals with BPD experience rapid emotional shifts within hours or minutes —often in response to perceived rejection or stress. DSM-5-TR Diagnostic Criteria for BPD BPD is diagnosed when an individual exhibits at least five of the following nine symptoms : Fear of abandonment  (real or imagined) leading to frantic efforts to avoid rejection Unstable relationships  fluctuating between idealization and devaluation Identity disturbances  (unstable self-image) Impulsivity  in at least two self-damaging areas (e.g., spending, sex, binge eating, reckless driving) Recurrent suicidal behaviors or self-harm Severe mood swings  that last hours to a day (not prolonged episodes) Chronic feelings of emptiness Intense, inappropriate anger Paranoia or dissociation under stress Key Differences Between Bipolar Disorder and Borderline Personality Disorder Feature Bipolar Disorder Borderline Personality Disorder Mood Swings Last for days to weeks  (manic/depressive episodes) Shift within hours or minutes Triggers Mood episodes often occur without an immediate trigger Emotional shifts are reactionary  (triggered by stress, rejection, or interpersonal conflict) Impulsivity Occurs during manic episodes only Present consistently , especially in relationships and self-destructive behaviors Anger and Conflict Less common; more prominent in manic episodes Frequent, intense, and triggered by perceived abandonment Sleep Patterns Decreased need for sleep  during mania Sleep disturbances due to emotional distress Suicidality & Self-Harm Present during depressive episodes Chronic self-harm and suicide threats  are common How Are Bipolar Disorder and BPD Treated? Treatment for Bipolar Disorder Bipolar Disorder is primarily treated with medication and psychotherapy. ✔️ Mood Stabilizers:  Lithium, Lamotrigine, and other mood stabilizers help regulate manic and depressive episodes. ✔️ Antipsychotic Medications:  Used in severe cases of mania or psychotic symptoms. ✔️ Cognitive Behavioral Therapy (CBT):  Helps individuals manage thought patterns and reduce depressive symptoms. ✔️ Psychoeducation:  Learning about the disorder helps individuals track and manage symptoms. ✔️ Lifestyle Adjustments:  Sleep hygiene, regular exercise, and stress management. Treatment for Borderline Personality Disorder BPD is best treated with psychotherapy, particularly Dialectical Behavior Therapy (DBT). ✔️ Dialectical Behavior Therapy (DBT):  Teaches emotional regulation, distress tolerance, and mindfulness. ✔️ Cognitive Behavioral Therapy (CBT):  Helps individuals identify and challenge maladaptive thought patterns. ✔️ Mindfulness-Based Therapies:  Encourages emotional self-awareness and impulse control. ✔️ Medication (Sometimes Used):  While no medication is FDA-approved for BPD, antidepressants, mood stabilizers, or antipsychotics may be used to manage co-occurring symptoms like anxiety or depression. Final Thoughts: Understanding the Right Diagnosis Matters While Bipolar Disorder and Borderline Personality Disorder share mood instability , they are fundamentally different in their causes, symptoms, and treatments . Bipolar disorder is a biological mood disorder  with long-lasting manic and depressive episodes , whereas BPD is a personality disorder  characterized by emotional reactivity, impulsivity, and fear of abandonment. At Wellness Solutions , we understand how confusing mental health diagnoses can be. If you or a loved one are struggling with mood instability, we are here to help. Accurate diagnosis is the first step to effective treatment and healing.

At Wellness Solutions , we believe in providing compassionate and effective mental health support for individuals facing complex emotional challenges. Borderline Personality Disorder (BPD)  is a misunderstood yet treatable condition that affects both the individual experiencing it and their loved ones. In this blog, we will explore what BPD is, how it impacts daily life and relationships, and the evidence-based treatments—such as Dialectical Behavior Therapy (DBT) and mindfulness-based therapies—that can help individuals manage symptoms and build a fulfilling life. What Is Borderline Personality Disorder (BPD)? Borderline Personality Disorder (BPD)  is a mental health condition characterized by intense emotional instability, difficulty in relationships, impulsive behaviors, and a deeply ingrained fear of abandonment.  People with BPD often struggle with self-image, mood swings, and self-destructive behaviors , which can make daily life feel chaotic and overwhelming. BPD is part of the Cluster B personality disorders , which are marked by dramatic and erratic behavior. It is estimated that 1.4% of adults in the United States  have BPD, though the actual number may be higher due to underdiagnosis. BPD is more commonly diagnosed in women , though research suggests it occurs in men at similar rates but is often misdiagnosed as another condition, such as depression or PTSD. How Is BPD Diagnosed? According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) , BPD is diagnosed when an individual exhibits at least five of the following nine symptoms : Intense fear of abandonment , whether real or imagined, leading to frantic efforts to avoid rejection. Unstable relationships  that swing between idealization (putting someone on a pedestal) and devaluation (sudden feelings of resentment or hatred). Unstable self-image or sense of identity. Impulsive behaviors  in at least two areas that are potentially self-damaging (e.g., reckless driving, binge eating, substance abuse, overspending, risky sex). Recurrent suicidal behavior, gestures, threats, or self-harm (such as cutting or burning). Rapid mood swings  that last for a few hours to a few days, including intense episodes of sadness, irritability, or anxiety. Chronic feelings of emptiness. Inappropriate, intense anger or difficulty controlling anger (e.g., frequent outbursts, physical fights). Paranoia or severe dissociative symptoms  (feeling disconnected from reality, oneself, or one’s emotions), often triggered by stress. How BPD Affects Individuals and Their Loved Ones BPD can be emotionally exhausting for both the individual and those around them.  The disorder often leads to difficulties in maintaining stable relationships due to intense mood swings, impulsive decisions, and a fear of abandonment.  Loved ones may feel like they are “walking on eggshells” to avoid triggering emotional outbursts or conflict. Common challenges for individuals with BPD and their families include: Unpredictable emotions:  A person with BPD may go from feeling extremely loving toward someone to feeling deeply betrayed and angry, often without a clear cause. Fear of rejection and abandonment:  This can lead to clingy behavior, pushing people away, or testing relationships in destructive ways. Self-harm and suicidal ideation:  Many people with BPD engage in self-injury as a way to cope with intense emotional pain. Struggles with identity:  Frequent changes in goals, values, and self-perception can lead to confusion and frustration. Despite these difficulties, with the right treatment and support, individuals with BPD can lead healthy, fulfilling lives. How Is BPD Treated? Dialectical Behavior Therapy (DBT): The Gold Standard Dialectical Behavior Therapy (DBT)  was specifically developed by Dr. Marsha Linehan  to treat individuals with BPD. It combines cognitive-behavioral techniques with mindfulness and acceptance strategies. DBT focuses on four key skill areas: Mindfulness  – Learning to stay present in the moment and observe emotions without being overwhelmed by them. Distress Tolerance  – Developing healthy ways to cope with intense emotions instead of resorting to self-harm or impulsive behaviors. Emotion Regulation  – Understanding, managing, and reducing emotional intensity. Interpersonal Effectiveness  – Improving communication skills to build and maintain healthy relationships. DBT has strong scientific support  and has been shown to reduce self-harm, suicidal behavior, and emotional distress in people with BPD. Mindfulness-Based Therapies Mindfulness practices help individuals with BPD by teaching them how to observe their emotions without immediately reacting.  This allows for greater emotional control and self-awareness. Mindfulness techniques used in therapy include: Breathing exercises  to regulate emotional distress. Body scans  to connect with physical sensations and reduce dissociation. Guided meditation  to practice non-judgmental awareness of thoughts and feelings. Other treatment approaches may include Cognitive Behavioral Therapy (CBT), Schema Therapy, and sometimes medication  to manage co-occurring symptoms like depression or anxiety. BPD in Movies and TV: Bringing Awareness to the Disorder Several films and television shows have depicted characters with BPD traits, offering both accurate and exaggerated portrayals : 🎬 “Girl, Interrupted” (1999)  – Winona Ryder’s character, Susanna, is diagnosed with BPD and struggles with identity, relationships, and emotional instability. 🎬 “Silver Linings Playbook” (2012)  – While never officially diagnosed in the movie, Tiffany (played by Jennifer Lawrence) exhibits BPD traits, including mood swings and intense relationships. These portrayals help reduce stigma and increase awareness about the reality of BPD  while also showing that treatment can lead to a more stable and fulfilling life. Final Thoughts: Hope and Healing for BPD Borderline Personality Disorder can be incredibly challenging , but it is treatable . With DBT, mindfulness-based therapies, and the right support system, individuals with BPD can learn to regulate their emotions, improve relationships, and build a life worth living. At Wellness Solutions , we are here to help. If you or a loved one is struggling with BPD, we offer compassionate, evidence-based therapy to support your journey toward healing.

In today's fast-paced world, anxiety is a common issue that many individuals in Texas and beyond struggle with. Whether it's caused by work stress, family issues, or other factors, managing anxiety is crucial for maintaining overall well-being. At Wellness Solutions, we understand the importance of coping mechanisms and tools to help you navigate through anxious moments. To assist you on your journey towards better mental health and emotional well-being, we have compiled expert tips and tools to cope with anxiety effectively. Practice Mindfulness: Mindfulness techniques such as deep breathing, meditation, and mindfulness exercises can help calm your mind and reduce anxiety levels. By focusing on the present moment, you can cultivate a sense of inner peace and clarity. For additional information and resources visit the Wellness Solutions Mindfulness and Dialectical Behavior Therapy pages to get you started. Stay Active: Physical activity is known to be a natural stress reliever. Regular exercise not only boosts your mood by releasing endorphins but also helps reduce feelings of anxiety and tension. Prioritize Self-Care: Taking care of yourself is essential for managing anxiety. Make time for activities that bring you joy and relaxation, such as reading a book, taking a bubble bath, or spending time in nature. Reach Out for Support: Talking to a trusted friend, family member, or mental health professional can provide you with a safe space to express your feelings and receive support. Sometimes, simply sharing your concerns with someone can alleviate the weight of anxiety. If you feel you need additional support and experienced professionals to help you cope with anxiety we recommend visiting the Wellness Solutions Home page and New Client Intake page to get started. Wellness Solutions is accepting new clients and can provide a first appointment to most people within 3 business days. Wellness Solutions supports clients through their change journey by making care affordable and accessible. For additional information please visit the Wellness Solutions Difference page and the Fees & Insurance page. Utilize Tools and Apps: In this digital age, there are various tools and apps available to help you track your mood, practice relaxation techniques, and build resilience. Consider exploring different apps that cater to mental well-being and anxiety management. By incorporating these expert tips and tools into your daily routine, you can develop a personalized strategy to cope with anxiety effectively. Remember that it's okay to seek help and support when needed, and you are not alone in your journey towards better mental health. At Wellness Solutions, we are dedicated to providing valuable resources and guidance to the Texas community on their path to wellness. Stay tuned for more informative content and tips to enhance your mental well-being.

As we navigate through life, we are bound to encounter challenges that can take a toll on our mental well-being. In times of distress, it is crucial to seek support and guidance to help us through difficult moments. If you are a resident of Texas and find yourself in need of mental health resources, know that you are not alone. There are various avenues available to provide the help and support you deserve including telehealth counseling, coaching, and psychotherapy from Wellness Solutions, LLC. One valuable resource for Texans in need of mental health support is local counseling services from Wellness Solutions, LLC. These services offer a safe and confidential space for individuals to discuss their concerns and receive guidance from trained professionals. Counseling sessions can help individuals explore their thoughts and emotions, develop coping strategies, and work towards personal growth and healing. In addition to counseling services, there are also helplines and crisis hotlines available for immediate assistance. These hotlines are staffed with trained volunteers who can provide support and connect individuals to the help they need. Whether you are experiencing a mental health crisis or simply need someone to talk to, these helplines can offer a listening ear and valuable resources. The Wellness Solutions Safety Resources page provides numerous social service resources, contact information, and information to support you through challenging times. Furthermore, online resources and support groups can also be beneficial for individuals seeking mental health assistance. Websites and forums dedicated to mental health provide a wealth of information, tools, and strategies for managing mental health concerns. Engaging with an online community can offer a sense of connection and belonging, even in times of isolation. If you or someone you know is struggling with their mental health, do not hesitate to reach out for support. Remember that seeking help is a sign of strength, not weakness. Your mental well-being is important, and there are resources available to support you on your journey to healing and growth. At Wellness Solutions, we are committed to providing valuable information and resources to the Texas community. Stay tuned for more updates and insights on mental health and wellness. Remember, you are not alone, and help is always within reach. Contact us today or visit the Wellness Solutions website to get started.

With a bustling lifestyle and various stressors that come with it, it's essential to have effective stress management techniques in your toolkit. These techniques can help you navigate the ups and downs of daily life, improve your overall well-being, and enhance your resilience to stressors. One of the first steps in managing stress is to identify the sources of your stress. Whether it's work-related pressures, financial worries, or personal relationships, understanding what triggers your stress can help you develop targeted strategies to address it. Once you've identified your stressors, it's essential to incorporate healthy coping mechanisms into your daily routine. Regular physical exercise, such as yoga or running, can help reduce stress levels and boost your mood. Additionally, practicing relaxation techniques like deep breathing, meditation, or mindfulness can help calm your mind and body during stressful times. Maintaining a healthy work-life balance is also crucial for managing stress effectively. Setting boundaries, prioritizing tasks, and taking regular breaks can help prevent burnout and feelings of overwhelm. Don't forget to make time for activities you enjoy, whether it's spending time with loved ones, pursuing hobbies, or simply relaxing. Connecting with a support system can also be instrumental in managing stress. Counseling services can offer personalized strategies and techniques to help you cope with stress in a healthy way. In addition to these tips, adopting a healthy lifestyle can have a significant impact on your stress levels. If you need support, education, and resources to help develop or improve your coping skills and decrease your stress then we encourage your to visit the Wellness Solutions Home page and the New Client Intake page to get started. We provide affordable and accessible telehealth counseling, coaching, and psychotherapy to help clients just like you get the help they need to live the life they want. In conclusion, managing stress effectively is essential for maintaining your mental and emotional health. By incorporating these stress management techniques into your daily routine, you can navigate the challenges of life in Texas with greater ease and resilience. Remember, it's okay to seek help and support when needed, and prioritizing your well-being should always be a top priority.