There’s no “right” way to show up to therapy.
Put words to your thoughts
Have a snack. Drink some water.
Ask for a bathroom break.
Show up exactly as you are.
Complain about coming to session.
Talk about what your therapist said — how it landed, how it made you feel, and how part of you wishes it hadn’t been said at all.
Talk about your wins. Absolutely — we’re celebrating.
Sit in silence.
Analyze.
Cry.
Laugh.
Remove all your filters.
Therapy is a process—and this (though not an exhaustive list) can be part of that process.
Curious about what therapy sessions can look like? Get started by emailing us at info@mindfultherapyservices.net
A reflection about our autonomic nervous system
Reflection about the nervous system.
The nervous system can also be activated in response to words and images alone. For example, this can happen when reading the news, seeing the headlines and also the images filled with war, violence, death, poverty, genocide, and beyond. Before the articles are even fully read, the body reacts to the words and images on the screen.
A pit in the stomach. Muscular constriction. The shoulders tense up, the breath shortens, the eyes get watery. These are some noticeable signals. Beneath them, the sympathetic nervous system—the ancient circuitry of survival—comes online, detecting threat and urgency.
Cortisol is released into the bloodstream. You can’t see it, but its effects are felt: the heart accelerates, blood pressure rises, the body prepares itself for protection, for flight, and sometimes for fight.
This all happens in seconds.
In this moment, more than ever, let’s care for ourselves and for each other.
Holiday Reflection 2025
Holiday Reflection 2025 Post
The holidays bring joy, grief, sadness, and stress. Wherever you are emotionally, remember, it’s valid. Be gentle with yourself, take breaks when needed, and prioritize what matters to you.
Wishing you all peace this holiday season.
Life is hard sometimes and when it is, we often need to problem-solve.
It All Begins Here
But problem-solving doesn’t always come easily. In fact, from a DBT perspective (read more about DBT in our previous blog), there are four ways we can respond to the challenges life throws at us:
1. Work to solve the problem.
2. Change how we feel about the problem.
3. Learn to tolerate the problem.
4. Do nothing and continue to suffer.
Life is undeniably hard at times. Why do it alone? While a therapist can’t solve your problems for you, they can help you explore each of these options, build coping skills, and meet you where you are.
If you’re ready for support, reach out today to schedule a free 15-minute consultation at info@mindfultherapyservices.net
Dialectical Behavioral Therapy
It All Begins Here
What is DBT and How Can It Help?
Dialectical Behavior Therapy (DBT) is a type of therapy that helps people manage strong emotions and improve relationships. Developed by Dr. Marsha Linehan, DBT was originally created to treat Borderline Personality Disorder (BPD), but it's now widely used for anxiety, depression, trauma, and more.
Why DBT Works:
DBT blends traditional therapy techniques with mindfulness and emotional regulation. It's all about finding balance—accepting yourself as you are, while working to make positive changes. The therapy focuses on four key areas:
Mindfulness: Staying present and aware of your thoughts and feelings.
Distress Tolerance: Handling strong emotions without turning to harmful coping mechanisms.
Emotional Regulation: Understanding and managing emotions more effectively.
Interpersonal Effectiveness: Building stronger, healthier relationships.
How DBT Helps:
DBT gives you the tools to manage emotional highs and lows, improve emotional regulation skills, and build more fulfilling relationships. Whether you're dealing with anxiety, trauma, or just want to feel more in control, DBT offers practical strategies that can make a real difference.
If you're ready to take control of your emotions and start living a more balanced life, reach out to a therapist at Mindful Therapy Services or speak with your therapist about this unique and powerful approach.
How to use these blog posts
Disclaimer: A few things to keep in mind before engaging with this content.
Content here is not therapy, clinical treatment, or professional advice. It is for engagement and informational purposes only.
Content here does not cover all nuances. The information provided is not exhaustive, and no responsibility is assumed for actions taken based on this content.
“Client(s)” mentioned here are hypothetical.
A note to current and past clients: engaging with this content and account (likes, follows, comments, views, messages, etc.) may jeopardize your confidentiality.
If you are experiencing a mental health emergency, contact local emergency services or go to the nearest emergency room.
Mindful Therapy Services’ legal name is Juan Contreras LCSW PLLC, owned and operated by Juan Contreras, AM LCSW.
Juan Contreras, AM LCSW, holds the highest level of licensure for independent clinical practice. Available to provide therapy services in Illinois and Florida.
These views and perspectives are our own and are not affiliated with or representative of other organizations.
Lastly, we’re so glad you’re here! We hope you stick around!
To reach us for therapy services, please email us at info@mindfultherapyservices.net