The Therapist Den

Books, Backpacks, and Big Feelings:

Tue, 02 Sep 2025 09:00:01 -0700

Every September feels the same, right? New backpacks, new teachers, newroutines—and let’s be real, new stress. For students, it’s the pressure of harder classes, friend drama, and endless homework. For parents, it’s the juggling act of carpools, lunches, and late-night “Mom, I forgot I had a project due tomorrow!” moments. It’s exciting, yes. But it can also be overwhelming.

And here’s something we don’t talk about enough: September is also Suicide Prevention Awareness Month. So, while we’re busy with supply listsand schedules, it’s also the perfect time to pause and check in on something far more important—our mental health.

🎒 For Students: Finding Your Balance (Real Talk Edition)

Okay, students—let’s keep it real. Back-to-school season can feel like alot. New classes, teachers, sports, and friend drama? Yeah, it’s giving major overwhelm vibes. But here’s the deal: you don’t have to let stress run the show.

Set your vibe. Pulling all-nighters and showing up half-asleep? Not the move. A decent routine (yes, even sleep) will make life way easier.

Check your feels. Saying “fine” when someone asks how you are? That’s not a real answer. Try being honest say “today sucked” or “math gave me beef.” Being real takes the...Read More

5 Unique Ways to Combat Stress

Sat, 01 Feb 2025 19:46:48 -0800

Meet Smash RX: A Creative Way to Relieve Stress

Let’s be real—life can be stressful. Between work, family, and everything in between, it’s easy to feel overwhelmed. But what if I told you there’s a way to release that stress in a completely safe and even fun way? That’s where Smash RX comes in!

At Smash RX, we offer something called Destruction Therapy—a fancy term for breaking stuff in a controlled and therapeutic environment. Imagine being able to smash plates, glass, and other objects without any guilt or cleanup! It’s not just about destruction—it’s about releasing built-up tension and walking away feeling lighter.

Now, let’s talk about five unique ways to combat stress, including my personal favorite—smashing things!

1.

Smash Your Stress Away

Sometimes, words aren’t enough to express frustration, and that’s where a therapeutic smash session comes in. At Smash RX, you can let out your stress by physically breaking things. Science backs this up—hitting...Read More

Breaking the Silence:

Thu, 03 Oct 2024 21:46:21 -0700

Breaking the Silence: Domestic Violence and Mental Health—What You Need to Know

If you're reading this and wondering if what you're feeling is normal, or if you’re struggling in a situation that just doesn’t feel right, you're not alone. It’s okay to feel confused, unsure, or even scared to ask for help. Whether you're dealing with difficult emotions, or you're in a relationship that feels unhealthy, knowing what to do next can feel overwhelming. But there is help, and it’s not as hard to reach as you might think.

This month, during Domestic Violence Awareness Monthand National Depression and Mental Health Screening Month, we’re talking about the connections between abusive relationships and mental health struggles. Many people don’t realize how abuse can affect their emotional well-being or how the feelings they’ve been carrying—like sadness, anxiety, or stress—are signals that something is wrong. Let’s break it down.

What is Domestic Violence, and How Does It Affect Your Mental Health?

Domestic violence doesn’t just mean physical harm. It can also mean emotional abuse, controlling behaviors, or constantly feeling afraid of how someone might react. It can make you feel isolated, anxious, or even like everything is your fault. Over time, these feelings can lead to deeper...Read More

July is Minority Mental Health Month:

Fri, 26 Jul 2024 19:48:33 -0700

July is Minority Mental Health Month, a time to focuson the unique mental health challenges faced by our BIPOC communities. Mental health is all about our thoughts, feelings, and behaviors. It’s a crucial part of our overall well-being, impacting how we handle stress, relate to others, and make decisions. Sadly, many of us struggle to get the mental health care we need due to various barriers.

What is Mental Health and Why Does it Matter?

Mental health affects every part of our lives. It includes conditionsthat impact our thoughts, moods, and behaviors. Good mental health helps us manage stress, work effectively, and connect with others. When our mental health suffers, it can make daily life very difficult.

Let’s Talk About Cultural Stigma

In many of our communities, seeking mental health care is seennegatively. Here are some examples:

Black/African American Communities: Mental health issues are sometimes viewed as a weakness. There’s a belief that if our ancestors survived slavery and segregation, then our mental health struggles shouldn’t be a big deal. But remember, every struggle is valid.
Latine/Hispanic Communities: We often hear, “la ropa sucia se lava en casa,” which means “don’t air your dirty laundry in public.” This keeps many of us from discussing our mental health problems. Some also believe mental health issues are due to sinful behavior, but that’s not true. Mental health is a health issue, not a moral failing.
Arab and Middle Eastern Communities: Mental health...Read More

The Nuances Lost in Virtual Mental Health Services

Thu, 16 May 2024 18:00:00 -0700

As a therapist, I've witnessed firsthand how the setting of our sessions can impact the therapeutic journey. Today, I want to discuss a critical aspect of therapy that is often overlooked: the profound difference that physical presence can make.

The Critical Difference of Physical Presence in Therapy

In the realm of mental health, the physical presence of a therapist and the shared warmth of an actual meeting space are irreplaceable. While virtual services offer invaluable accessibility and convenience, they often fall short of fostering the deep personal connection crucial for successful therapy. Through screens, we lose the subtle yet impactful non-verbal cues such as body language, the comfort of a shared physical environment, and the immediate emotional support that only face-to-face interactions can provide. This lack of deep connection can result in a superficial understanding of complex emotional issues, making it harder to achieve meaningful breakthroughs.

Preserving the Soul of Therapeutic Connection

I recognize and value the accessibility that virtual mental health services provide, especially in times when coming to a physical office wasn't possible. However, I firmly believe that the essence of true therapy lies in the real, palpable presence of two people sharing a space dedicated to healing. In-person therapy provides an unspoken language of empathy, subtle yet profound, which no digital platform can fully replicate. The nuances of a comforting nod, the shared silence that speaks volumes, and...Read More

"Asking for Help: A Strength Not a Weakness"

Sat, 06 Apr 2024 20:45:11 -0700

Exploring the Challenges of Asking for Help

In our journey through life, we encounter numerous challenges, some of which can feel overwhelming to face alone. Yet, so often, we find ourselves hesitant to reach out for the support we desperately need. You might wonder why it is that even when the weight becomes too heavy, we struggle to ask for help. Let’s explore this together.

Unpacking the Invisible Backpack....

Have you ever felt overwhelmed, like you're carrying a heavy load that no one else can see? Imagine starting every day with an invisible backpack filled with rocks. Each rock represents a worry, fear, or doubt you have about yourself and the world around you. This backpack doesn’t get lighter as the day goes on; instead, it often feels like it gets heavier with each step you take. This is what people mean when they talk about dealing with stress or having low self-esteem. It's like constantly carrying a weight that you can't just put down or take off.

Have you ever asked yourself why is this backpack so heavy? Often, the weight comes from our own thoughts and feelings about ourselves that aren't very kind. For example, you might think you're not good enough, smart enough, or just enough in general. These thoughts are like rocks that add to the weight of the backpack. And stress? It's like adding more rocks for every problem or challenge you face that you don't know how to solve.

Understanding Self-Harm:

Fri, 22 Mar 2024 01:08:53 -0700

Self-harm, a term you might have heard but not fully understood. In 2024 and for Self-Harm Awareness Month is an important topic that's all to often gets overlooked or misunderstood. Now is the perfect time to shed light on this issue, providing insights for those who might not be familiar with it.

What Exactly is Self-Harm?

In its simplest terms, self-harm is when someone intentionally injures their own body as a way to cope with emotional pain, stress, or overwhelming situations. It's important to know that while self-harm involves physical injury, it's often not an attempt at suicide. Rather, it's a harmful and unhealthy behavior people use to deal with difficult feelings, thoughts or moments.

Who Does It Affect?

Self-harm is more commonly reported among women, but it affects people of all genders. It's particularly noted among teenagers and young adults, with studies suggesting that a significant number of teens have harmed themselves at some point. Despite these numbers, it's crucial to remember that self-harm can affect anyone, regardless of age or background.

How Do People Self-Harm?

There are many ways someone might self-harm, and it often happens in private. Some of the methods include cutting, skin and hair picking, burning, or hitting oneself. These actions can...Read More

Boosting Your Self-Esteem

Thu, 01 Feb 2024 17:14:18 -0800

Having low self-esteem can feel like you're carrying a heavy backpack every day—it's always there, making every step and every task just a bit harder. It often comes from a tough inner critic that tells you you're not good enough or that you don't belong. In honor of International Booster Self-esteem Month, let's talk about how to lighten that load and start seeing yourself in a kinder light.

Navigating the Maze of Self-Doubt: A Therapist’s Compass for Self-Esteem

You sit there, fingers entwined, the clock's ticking echoing the racing thoughts in your mind. "Am I good enough?" This question, a whisper in the vastness of your thoughts, has a way of amplifying itself into a shout that can overshadow your accomplishments, your worth, your very essence. It's International Booster Self-esteem Month, and as a therapist speaking from the cozy confines of my office, I know this is more than just a question—it's a hurdle many of yoiu face in the journey towards self-acceptance.

Understanding Worry and Self-Doubt

Worry and self-doubt are the uninvited guests of the mind, often arriving at the most inconvenient of times. They stem from various sources – past experiences, fear of the unknown, and sometimes, the relentless pursuit of perfection. "Is this normal?" you ask, your voice a mix of curiosity and concern. "Absolutely," I respond with a reassuring nod. "But when the volume of these doubts drowns out your potential, it's time we turn down the dial." Recognizing the patterns of your worry is the first step in...Read More

The Role of Destruction Therapy in Mental Health

Fri, 05 Jan 2024 19:00:12 -0800

In the tapestry of human experience, art and creativity hold a unique and vibrant thread, contributing significantly to people's mental and emotional well-being. Research has shown that hitting inanimate objects causes the brain to increase the production of endorphins, neurotransmitters responsible for creating feel-good thoughts. This non-verbal language allows individuals to express their emotions and experiences in ways that words often cannot.

Destruction Therapy: A New Frontier

There is the burgeoning field of Destruction Therapy. At its core, this therapy provides a physical outlet for emotional release. Facilities like Smash RX, founded by Yashica Budde, LMFT, offer a controlled environment where individuals can channel their stress and frustrations into the physical act of breaking objects. This can be a powerful metaphor for shattering the troubles that weigh individuals down, transforming negative energy into an experience that is both liberating and empowering.

The role of Destruction Therapy in mental health is significant. It offers an alternative to traditional talk therapy, appealing to those who may find it challenging to vocalize their struggles. By engaging in a physical act that symbolizes the breaking down of emotional barriers, individuals can experience a sense of release and relief. The goal of Smash RX is to not only provide this unique therapeutic outlet but also to propel Destruction Therapy towards clinical recognition, expanding the options available for mental health interventions.

Shaping...Read More

Jetset Diaries: Crossing Continents

Thu, 21 Dec 2023 15:44:43 -0800

My journey from Los Angeles International Airport to Addis Ababa, Ethiopia, was a rollercoaster of emotions and unexpected challenges. I was filled with excitement and anticipation as I boarded the 16-hour flight to Boha, Qatar International Airport in Qatar. I had mentally prepared for the long journey, envisioning a peaceful eight hours of sleep to combat the inevitable jet lag. and anxiety of the all the popular question "Are We There Yet."
However, reality had other plans when 4 hours into my flight I realized I still had 12 hours left.. Despite my efforts, I found it difficult to get the rest I needed, managing only two hours of sleep. Anxiety set in, and I was hit with an unexpected panic attack. It was a tough moment, but I "thugged it" and was determined not to let it overshadow the adventure ahead.
Upon landing in Boha, I took a moment to collect myself before heading to the gate for the final 4-hour flight to Addis Ababa, Ethiopia. The exhaustion lingered, but the excitement of reaching my destination pushed me forward.
Finally, we touched down in Addis Ababa, and the warm welcome of the Ethiopian city enveloped me. It hit me that I had been traveling for two days straight. Despite the weariness, the thrill of being in a new place overshadowed the fatigue.
As the clock struck 1 am, I couldn't wait to find comfort in a shower and a bed. The journey had been demanding, but the promise of exploration and adventure in Addis Ababa kept me going. The unexpected challenges only added to the story of my travels, and I was ready to embrace whatever...Read More