Resources & Reflections

I regularly update this page with resources, reflections, and mental health tips, so check back soon for more!


5 LGBTQ+ Values to Celebrate This Pride History Month
dc therapy, lgbtq mental health Dr. Collin Vernay dc therapy, lgbtq mental health Dr. Collin Vernay

5 LGBTQ+ Values to Celebrate This Pride History Month

Major Take-Aways:

  • October marks Pride History Month and provides members of the LGBTQ+ community and our allies an opportunity to take stock in our history and to draw inspiration for our continued activism

  • Historically, LGBTQ+ have faced significant threats to their mental health and may struggle with shame. Positive representations of LGBTQ+ identity can serve as a buffer against this shame

  • Here, I summarize five values celebrated within the LGBTQ+ community as a means both for honoring our historic achievements and for bolstering queer people against threats to our mental health

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Wondering Whether to Start Online Therapy? 5 Pro's and Con's to Help You to Decide
dc therapy, online therapy Dr. Collin Vernay dc therapy, online therapy Dr. Collin Vernay

Wondering Whether to Start Online Therapy? 5 Pro's and Con's to Help You to Decide

Major Take-Aways:

  • The coronavirus pandemic has challenged entire industries to move online, and the delivery of psychological services is no exception

  • While some concern around the efficacy of online therapy is to be expected, its been established as a comparable alternative to in-person therapy for most people, most of the time

  • This article reviews five pro’s and con’s to therapy in the online environment in order to help you to decide whether online therapy is right for you

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7 Tips to Improve Your Sleep for Anxiety Relief
dc therapy, anxiety, sleep Dr. Collin Vernay dc therapy, anxiety, sleep Dr. Collin Vernay

7 Tips to Improve Your Sleep for Anxiety Relief

Major Take-Aways:

  • Getting consistent sleep each night can be an important part of an anxiety treatment plan, and yet 1 in 3 Americans don’t get enough

  • Anxiety symptoms like racing thoughts can make sleep harder to come by, and yet not getting enough sleep can increase our vulnerability to anxiety as well, making for a vicious cycle

  • This article introduces 7 sleep hygiene tips that you can implement today to begin improving the quality of your sleep, while also reviewing the science behind why they work

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Anxiety Relief in… 5-4-3-2-1
dc therapy, anxiety, mindfulness Dr. Collin Vernay dc therapy, anxiety, mindfulness Dr. Collin Vernay

Anxiety Relief in… 5-4-3-2-1

Major Take-Aways:

  • Anxiety is an anticipatory experience which pulls us out of the present moment and into a future that may or may not come to pass

  • Our senses, however, exist in the present. Tapping into these by using grounding exercises can help to reduce anxiety overall and to promote feelings of calm relaxation

  • This article introduces and reviews one such technique for managing anxiety known as the 5-4-3-2-1 grounding exercise. Read on to learn how to use this technique in your own life!

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Getting Off the Anxiety-Avoidance Rollercoaster
dc therapy, anxiety Dr. Collin Vernay dc therapy, anxiety Dr. Collin Vernay

Getting Off the Anxiety-Avoidance Rollercoaster

Major Take-Aways:

  • Anxiety can sometimes feel intolerable, leading us to engage in avoidance behaviors (like leaving a party) that bring immediate relief

  • While initially comforting, these avoidance behaviors often worsen anxiety in the long-term and start to detract from our lives

  • This article reviews the relationship between anxiety and avoidance and how to begin to improve your anxiety by getting off the rollercoaster

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