Health in Tandem

At Health in Tandem, we’re all about balance—it’s even the inspiration behind our name! Lately, I’ve been diving into Dialectical Behavioral Therapy (DBT), which beautifully emphasizes that change and acceptance is a balancing act. For instance, we might desire change, like wishing we weren’t so sensitive, but at the same time, we can work on accepting that sensitivity as a natural and valuable part of who we are. By approaching it with compassion and without judgment, we can embrace it instead of fighting against it. Change and acceptance aren’t opposites—they’re partners. Next time we start feeling down about ourselves, let’s lean into acceptance. -Amanda #acceptance #change #DBT #dialecticalthinking #healthintandem

One of my goals for this year both personally and professionally is to -simply play more- There is so much power in play, whether it is getting artistic, playing a board game, or using different fidget toys. Shifting away from the usual conversational approach and leaning more into play can provide safety, be an alternative way to express emotions, and to even help us regulate ourselves physically. I’ve had many clients get into paint by numbers as a soothing activity outside of our sessions, so that is one thing I know I'm definitely going to try! How can you incorporate more play in your life? -Gia #play #art #regulatingemotions #newyearsresolutions #healthintandem

As someone who loves a good financial metaphor, learning the concept of the emotional bank account felt like a secret to relationship budgeting! So what is an emotional bank account and how do we invest in it? Think of sharing an “emotional bank account” with people you are in some kind of relationship with (a partner, your parent, your friend, a boss). Every time one shares a kind word, provides an act of service, or a promise is kept, it's considered a “deposit” into the bank account. Some examples of “withdrawals” include breaking promises, ignoring boundaries, or failing to show up when we say we will. There will always be numerous transactions happening at once by each person, however, the healthiest relationships have plenty of reserves. That way, when life gets messy and a withdrawal happens, the account doesn’t overdraft. How to Make Deposit with a Partner: - Wash the dishes without being asked. - Tell your partner you’re proud of them. - Give them a hug or hold their hand. - Suggest a walk to reconnect. Fun Facts: - It usually takes 5 deposits to make up for 1 withdrawal! This is also known as the 5:1 ratio. - Small, consistent deposits (like daily acts of kindness) are more meaningful than an occasional grand gesture. Keep adding to the balance, and watch your relationships grow richer and more fulfilling every day. -Amanda #EmotionalBankAccount #socialwellness #HealthinTandem

For some, the New Year can bring career transitions and job-related changes. It's completely normal to feel stressed when making a career shift, but you don’t have to face it alone. Morgan's latest blog shares practical tips on how to cope with the stress of job transitions and find your calm in during times of uncertainty. ✨💼 #CareerTransition #MentalHealth #HealthinTandem #StressManagement #JobStress #SelfCare

You might hear “mind-body awareness” thrown around quite a bit, but what does it actually mean? Mind-body awareness is the active practice of increasing the awareness of how your thoughts, feelings, & bodily sensations are communicating. The key to remember though, when you become aware of this connection, is to remain curious rather than using judgment. Mind-body awareness can help you feel more in control as you are able to notice certain stressors, what activity improves your mood, and just enhance your overall well-being. Here are a few things you can try out for mind-body awareness day!: ⭐Deep Breathing: Really focus on where in your body you feel during your inhale and tune into your body’s decompression during your exhale. Paced breathing also can help you feel more connected to your mind and body! ⭐Mindful Movement: Whether you’re walking, jogging, weight lifting, doing yoga, or stretching, see if you can tune into each muscle and notice how each movement makes you feel. Are certain muscles feeling nice and loose or maybe a little tight? -Gia #mindbodyawarenessday #mindbodyconnection #mentalwellness #physicalwellness #healthintandem

Before you ponder on resolutions, take a moment to reflect on everything you’ve achieved this year. Big or small, every step forward matters. Ideas of What to Celebrate: 💖 Times you showed resilience 💖 Connections you’ve fostered 💖 Personal growth, even in tough moments 💖 Goals you reached (or even just started) Remember: Achievements aren’t just milestones—they’re also the ways you’ve cared for yourself, tried something new, or made it through hard days. This NYE, honor your progress. You’re not the same person you were last year—and that’s worth celebrating. -Amanda #NewYearsEve #CelebrateYourWins #healthintandem

As we wrap up this year, we want to take a moment to thank YOU for being part of our community. Whether you celebrate Christmas, Hanukkah, Kwanzaa, or simply enjoy the season of togetherness, we wish you a joyful, peaceful, and restful holiday season. 🌟 This time of year is about connection, gratitude, and kindness—towards others and ourselves. We’re so grateful for our dedicated team of therapists, a wonderful space and community, and the honor of working with our clients. We look forward to seeing what the New Year has in store! 💖 Wishing you love, light, and happiness—today and always. -Morgan #HappyHolidays #Gratitude #SeasonOfLove #ThankYou #HealthinTandem #Community

Let's practice some winter mindfulness with the snowflake breathing and visualization technique! This activity helps us remember that our thoughts and emotions, like snowflakes, come and go. While we don't always have control over the emotions we feel, we can be active in managing them. We can't control the snowfall, but we can manage how much we hold on to. Don't forget to practice mindfulness and grounding this winter! Enjoy the winter holidays! From, Ally #snowflake #mindfulness #deepbreathing #stressreduction #holidaystress #healthintandem

Imagine your life as a Christmas tree. Each branch represents a segment of your life—relationships, work, health, and personal growth. Over the years, ornaments are added. Some are bright and beautiful, like love, joy, and happy memories. Others are heavier, maybe cracked or mismatched, symbolizing pain, loss, or challenging times. It’s tempting to wish away the heavy ornaments, thinking, "if only my tree were perfect." But here’s the thing: your tree isn’t about perfection—it’s about your story. At the top of your tree is your star—your core values. It shines brightly, guiding you toward what truly matters: connection, kindness, authenticity. The star reminds you to focus on decorating your life in alignment with those values, instead of fixating on the ornaments you wish were different. Acceptance is stepping back and appreciating your tree, messy ornaments and all. Commitment is choosing to keep adding lights and garlands—bringing joy and meaning, even when some parts feel out of place. Your tree may not be perfect, but it’s messy, meaningful, and uniquely yours. -Amanda #ACT #AcceptanceAndCommitmentTherapy #Mindfulness #MentalHealth #SelfCare

Have you ever been frustrated when trying to meditate because you feel like you’re doing it wrong or that it isn’t working? It might have more to do with your expectations than your mindfulness skills! Mindfulness tools aren’t going to magically make our uncomfortable emotions go away (unfortunately). But, they’re still important because they help us take a pause, feel our emotions, and make an intentional decision about our behaviors instead of reacting. Check out Sierra's blog (link in bio) to learn more! #mentalhealth #healthintandem #mindfulness #meditation #copingskills