Emily Tucker

Therapy for Individuals, Couples & Families

Wellness and Balance

Maintaining balance can be challenging, especially today.  Stressors at work, or finding work, family, health care, anxiety and every changing information overwhelm: we can all experience fatigue, burn-out, mood changes, anxiety, and sometimes life can feel overwhelming. Maintaining your mental health has never been more important. Simple self care strategies that can be adapted to fit your needs and lifestyle can turn chaos into inner calm and balance.

When friends and family can't or won't listen and support you in crisis, it is time to reach out. If you are in an immediate crisis and need to speak with someone immediately, contact the crisis center hotline at 1-800-273-8255 or Text 741741. These hotlines are responsive 24 hours per day. If you would like to schedule an appointment you can also contact me 

 Have you experienced pandemic "burn-out"?

How do we handle it all? Is there a way to create balance? How do we stay connected, balanced, productive all while leaving time to nurture our mental and physical health and wellness? When we are overwhelmed with stress and feel out of balance, we may be more vulnerable to physical and mental health conditions such as headaches, migraines, sleep problems, over eating or not eating enough, agitation and irritability. Unchecked physical symptoms can lead to problems like weight gain, high blood pressure, difficulty with concentration, and more.  Stress related symptoms are typically aggravated when we are not maintaining a balance in life.   

Try this exercise for immediate relief and grounding

1. Close your eyes.

2. Tense your whole body for four seconds while inhaling deeply.

3. Then exhale slowly.

4. Repeating this three or four times can take you back to state of peace, relaxation and calm.

Another breathing exercise 4:4:4

  • Inhale while counting to 4
  • Hold breath for count of 4
  • Release breath for count of 4
  • Repeat

Inhale & exhale mantras

  • Breathe in while imagining you are breathing in peace, harmony, safety, love or any word you choose
  • Exhale the anxiety, tension, anger or fear

These simple techniques take practice and intention. In time you will be able to identify what works well for you.