Forest Sitting: Embracing Tranquility and Connection with Nature

In the midst of our busy and technology-driven lives, finding moments of peace and solace can be a challenge. However, there is a mindful practice that allows us to slow down, immerse ourselves in nature, and find serenity amidst the trees - forest sitting. More than just a mere pastime, forest sitting is a meditative and contemplative experience that encourages us to connect with the natural world on a profound level. In this blog, we will explore the art of forest sitting, its benefits, and how it can help us cultivate a deeper bond with nature.

1. The Essence of Forest Sitting

Forest sitting, also known as tree sitting or woodland meditation, involves spending time in a forest or wooded area, ideally away from human disturbances. Unlike traditional meditation, forest sitting doesn't require a specific posture or focused breath control. Instead, it invites us to embrace stillness, silence, and the beauty of nature surrounding us.

2. Mindfulness in Nature

At the heart of forest sitting lies mindfulness - the practice of being fully present in the moment without judgment. As we sit among the trees, we become aware of the sights, sounds, and sensations that nature offers. The rustling of leaves, the chirping of birds, and the fragrance of the earth become our anchors to the present.

3. Nurturing Mental Well-being

The practice of forest sitting has profound benefits for our mental health. Studies have shown that spending time in nature reduces stress, anxiety, and depression. Forest sitting allows us to escape the noise of daily life, providing a sanctuary for our minds to unwind and recharge. It fosters a sense of tranquility and helps us gain perspective on life's challenges.

4. Connection with Nature

In a world increasingly disconnected from the natural world, forest sitting offers an opportunity to rekindle our relationship with nature. As we sit amidst the trees, we begin to recognize our interconnectedness with the environment and the intricate web of life that sustains us. This newfound appreciation can inspire us to become better stewards of the earth.

5. Heightening Senses

In the forest, our senses come alive. The symphony of natural sounds, the vibrant colors of foliage, and the textures of the forest floor awaken our senses in a way that urban environments seldom do. Forest sitting heightens our awareness and allows us to explore the world around us through a different lens.

6. A Gateway to Self-Reflection

In the tranquil embrace of the forest, our minds naturally turn inward. Forest sitting creates a space for self-reflection and introspection. It enables us to explore our thoughts and emotions without judgment, fostering a deeper understanding of ourselves and our place in the natural world.

7. Practicing Gratitude

As we sit surrounded by the majesty of nature, feelings of gratitude naturally arise. Gratitude for the trees that provide oxygen, the wildlife that calls the forest home, and the beauty that nurtures our spirits. Forest sitting reminds us to be grateful for the gifts that nature bestows upon us daily.

Forest sitting is a gentle invitation to disconnect from the rush of modern life and reconnect with the timeless wisdom of nature. Through this practice, we learn to be present, mindful, and grateful for the natural wonders that surround us. Forest sitting nurtures our mental well-being, strengthens our bond with the environment, and empowers us to become mindful stewards of our planet. So, the next time you find yourself yearning for serenity and connection, venture into the embrace of the forest, sit quietly, and let nature's wisdom reveal its wonders to you.

Connect with nature through Memphis Mushroom Festival

Experience the powerful healing of nature through the annual Memphis Mushroom Festival, a multi-day experiential event celebrating nature, sustainability, healthy foods, and plant medicines. Held at the stunning Meeman-Shelby Forest Park, the festival offers a chance to immerse in self-sufficiency skills and self-care practices, all while enjoying the serene 13,000-acre forest setting.

Ready for positive change?

Forward Counseling provides effective tools and support to promote healing. We assist clients in nurturing present-moment mindfulness, fostering self-compassion, and employing mindfulness practices to enhance concentration and focus, ultimately contributing to their personal development and overall well-being.

Karen Grossman On Her Young Women's Group Sessions

What is the description of this group? 

A supportive group for young women dealing with quarter-life issues. This is a major transitional time and many will benefit from having support as they adjust to multiple life changes all hitting at once. 
How many weeks does this group last? 

It’s an open group. Will continue to run and people can start and stop at any time. 

What would each session in this group look like? 

In person. A few young women. We’ll start with a check in, see if anyone has any issues that they want to share. The group will be relatively unstructured, with each member having some time to discuss what they feel they need to do for that day, and giving feedback. I will be ready as needed to lead the ladies in relaxation exercises, mindfulness exercises, coping skills, or other activities that might be beneficial. 

What might someone gain from this group?

 Emotional support, Self-acceptance increased by receiving feedback from others in similar circumstances, Increased confidence in socializing/connecting with others. Reduces feelings of shame and isolation. 

What would the ideal group member of this group look like? 

Ages 20-28, Female. Someone seeking additional social support. 

What would the ideal member of this group be dealing with? 

Dealing with quarter life issues: Adjusting to career/work. Adjusting to living on their own. Self-esteem, financial, social, dating, family issues will be discussed. Women trying to figure out who they are and what direction their life is going.

What are your personality traits? 

Empathic, Non-judgmental, Open minded, Gentle

What is your background experience that helps you be a good group leader for this group? 

I love helping people figure out who they are and providing support through transitions. I have run many groups (IOP and PHP for mental illness and dual diagnosis as well as a social skills group). I love helping the clients interact with each other during groups. 

What therapeutic modalities or assessments might you use in this group? 

What modalities do you use in individual therapy? Eclectic approach but heavy on CBT, Mindfulness/Relaxation and Strengths Based. I will be teaching/encouraging self-care, general emotional understanding and coping skills, and relaxation skills. 

Why should someone do group therapy as opposed to individual therapy? Should they do both? 

For this group they should also be in individual therapy. The group is a great supplement to individuals to help the clients improve sense of self and self esteem, build connections, realize they aren’t alone, their struggles are relatable and to get support. Groups are also great for those with social anxiety as it’s great practice in talking to others. 

What might you say to someone who is a bit nervous to start the group or is not sure they are a good fit for it? 

It’s very normal to be nervous about starting a group but in a little time it should feel comfortable. She won’t be forced or pressured to share. Lots of people take their time to open up and are a little quiet for the first session or two. They will be in charge of what they share (this is one reason why they should also have individual therapy, in case some things are so personal that they’re not comfortable sharing). The group is open so they can stop attending at any time if they don’t like the group.  

We work with clients located ANYWHERE in the world. How can we help? Let us know at forwardcounseling.com/contact

Parent's Group With Karen Grossman

Photo by Andrea Piacquadio

Parent’s Group is a 10 week long support program for parents (or primary caregivers) raising kids with special needs. Raising a child with special needs can feel overwhelming and isolating. Parents may struggle with self-blame and self-doubt. It can be exhausting and often parents spend so much time and energy focused on their kid they neglect their own needs. This is a safe, nonjudgmental space to focus on what they’re going through. Each session is virtual and focuses on a different topic each week. Participants will be able to share their experiences about the topic and give feedback to each other. The group will focus on topics such as; dealing with the diagnosis and changed expectations; impact on marriage/parental relationships; impact on siblings; struggles with the school system; dealing with extended family; navigating services; dealing with social settings; and self care. Sessions will have an eclectic approach but will lean  heavily on CBT, Mindfulness/Relaxation and Strengths Based. It will encourage self-care, general emotional understanding/processing, and relaxation skills. 

Through participating in this group, parents can hope to find emotional support, some relief from being able to express themselves in a nonjudgmental setting and support by seeing that others have similar struggles/emotions. This group welcomes any parent or caregiver of a child under the age of 18  with any special need. However, this is for an individual parent, not a couple. Ideally, this group is for parents feeling stressed and overwhelmed with the challenges related to their child’s special needs. They may be feeling overwhelmed, socially isolated, or  like their friends and family don’t get it. This group is for parents seeking community and support. 

Karen Grossman will be leading this group. She’s an empathetic, open-minded, and gentle therapist with ample experience working with adults, teens, kids and families. She has worked with people of varying ages on the Autism Spectrum. She’s also a mom with 2 kids with special needs- which she is forthcoming about but still wishes for the group sessions to focus on the families seeking support and their experiences and issues. Karen has run many groups (IOP and PHP for mental illness and dual diagnosis as well as a social skills group) and thoroughly enjoys helping clients interact with each other during groups. 

While Karen normally recommends individual and group therapy in most cases, parents in this group can solely focus on the community support they get from a group setting. This is probably a major stressors in their life and they might benefit from getting support on this one issue. The group is a great way for a parent to be able to focus on themselves and get the support and understanding that they need, potentially relieving some self-blame and self-doubt. 

It’s very normal to be nervous about starting a group but in a little time it should feel comfortable. No one will be forced or pressured to share and lots of people find it comforting to take their time opening up and to spend a few sessions listening and observing. We hope clients will commit to the whole 10 weeks but there is no actual consequence to stopping, if they want to stop attending they can. 

We work with clients located anywhere! How can we help? Let us know at forwardcounseling.com/contact

How To Move Through Fear and Uncertainty

Photo by Karolina Grabowska

Though it may not seem like it, nearly everyone at some point has experienced fear of uncertainty. Whether it’s as simple as a fear of getting test results back or a general fear of the future--- the feeling itself is quite common. Uncertainty can be scary for anyone but especially so to people who deal with anxiety in their everyday lives. So what do you do about this fear? How do you continue to go about your day without knowing what’s to come? Unfortunately, we can’t see the future and it probably wouldn’t ease this fear even if we could. The best way to deal with uncertainty is to accept it.

Accepting Uncertainty

Oftentimes this fear is situational. If you have a big meeting coming up, you might dwell on if the meeting will go well, if something will go wrong, what if no one listens, etc. The outcome of the meeting is uncertain but a helpful tip might be thinking of other uncertain things that happen throughout the day that we don’t perceive as make or break; things we don’t necessarily think about at all. How do you deal with these uncertainties?

Is there milk at home for cereal? If not, I’ll just pick some up from the grocery store. 

Will I have time to make dinner tonight? Maybe, if not I have leftovers or I can order in. 

Like the ones here, most unknowns are not inherently bad! They’re normal occurrences that we expect and accept that we have to plan for. They don’t really impose on our lives in any way, they hold no weight. That big meeting’s outcome does hold weight but it’s still an unknown you can prepare for-- something you can expect and accept.

Learning to Manage Anxiety 

Anxious thoughts are just another unavoidable part of life, learning how to manage them is key to moving through life and accepting uncertainty. One way to manage anxious thoughts is to ask yourself: How do these thoughts serve me? Your thoughts are valid, but they can also be ineffectual. If your thoughts can’t be channeled into something productive, i.e if there’s a problem to solve, and your thoughts aren’t looking to solve it and just dwell, then they aren’t useful to you! 

Worrying isn't the only way that the fear of uncertainty can manifest; avoidance and constant assurance-seeking behaviors are also things that can and should be managed in order to deal with uncertainty. If you find yourself opting out of doing things that you don’t know the outcome of (I won’t apply for this job, what if I don’t get it) then practice focusing less on the “what if” and more on the fact that doing the task that scares you is an accomplishment within itself, regardless of outcome.

Practice Mindfulness 

It’s important to slow down, period. As much as everyone would like to conquer the world before bedtime, it’s imperative that we allow ourselves the time to connect with our bodies and minds. Working through the root of your anxieties is one of the best things you can do to better your mental health. Why does this specific uncertainty cause you anxiety? How does this fear make you feel physically? Will avoiding the problem make it worse? How do these fears serve you? Is there a solution to this fear? Asking yourself questions like these can help manage this fear and put you on the path to accepting uncertainty as a part of your life.

Ask For Help 

These tips are a good step to becoming comfortable with the unknown and the fear that it can bring. However, healing and coping doesn’t have to be a solo journey. Ask friends and family to support you by reminding you that life happens, whether we’re ready for it or not. Reach out to counseling options for support as well! A therapist or coach is a good place to find resources for dealing with uncertainty.

We work with clients located anywhere! How can we help? Let us know at forwardcounseling.com/contact

Q&A with Counselor Rachel McCullough, LMFT

Q&A

with counselor Rachel McCullough, LMSW

Rachel is an empathetic, innovative, and experienced counselor who believes that each person is unique and wonderful. She aims to help clients take an introspective look at environmental factors, familial factors, personality traits and more to comprise a treatment plan tailored to each client.

Rachel works with clients ages 15 and up who are dealing with depression, anxiety, anger, ADHD, family and relationship issues, trauma, or are looking to find their purpose in life. She has experience working with the LGBTQ+ community and helping clients discover and show their true colors. She also has experience working with those who are going through a breakup, divorce, or experiencing issues with family dysfunction and conflict.

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Why should someone see a therapist?

Someone should see a therapist much for the same reason they may take in their car; for a check-up, there’s something wrong they can pinpoint, there’s something wrong they can’t pinpoint, or the whole thing is on fire and they need some serious help. Going to therapy isn’t necessarily saying something is wrong, sometimes it’s the desire to take an honest look at one’s life and see what can be improved, or maintained.

What made you become a therapist?

I became a therapist because I’ve always been fascinated by how the mind works, and specifically how someone's environment, family, and predisposing factors can influence someone's daily decisions. As someone who’s lived with depression all their lives, I’m constantly striving to examine my daily actions, and repair my thoughts.

In your opinion, what makes a therapist great?

Deep empathy and unconditional positive regard. A good therapist will give their patient a sense of autonomy, and act as a guide more than a manager. Every person is capable of being their greatest self.

Why did you choose your specialty?

I myself am I bi-sexual multi-racial woman, so I’ve always held deep love the LGBTQ community, and any minority.

What types of clients do you prefer to work with and why?

I love working with LGBTQ clients, as well as adolescents ages 17+. Gen Z is truly fascinating to me, and they are the ones shaping the world right now.

What are the characteristics of a client who is the best fit for you?

Someone who is ready to change but is unsure of how. Someone who may feel scared, but can summon the courage to look at their shadow.

What therapeutic approaches do you use?

Feminist, Narrativ, Gestalt, CBT,DBT and Solution-Focused.

What types of assessments have you used in therapy?

Beck Anxiety and Depression inventory.

How do you use skills you have learned as a therapist in your own life? Do you have an example?

Probably traveling, it has given me such a beautiful perspective of how so many people are different due to culture, background, environment etc, but share some universal truths, such as the desire for love and connection.

If you weren’t a therapist, what would you be doing?

Singing, or something to do with the arts.

What piece of advice might you have for a potential client?

For a woman setting boundaries, I would ask them to look at the influences which keeps them from wanting to set that boundary..whether that be religious background, FOO,or how they see themselves in society. After an honest analysis, I would have them ask were these thoughts/rules/decisions made for you with your desires, goals, and values in mind? Are these rules benefiting you? If not create your own rules and enforces them with boundaries.

Do you typically recommend medication? What coping methods would you suggest to someone who does not want to take a prescribed medication?

Each case is different, so it’s difficult to say. If there are extreme symptoms then yes I would suggest looking into them with a prescribing professional, however if they are mild I may not, unless the client expresses a strong desire to try them. Coping methods I typically suggest are a change in diet/exercise/routine and the addition of meditation, grounding work, and of course, therapy.

How should a prospective client prepare for the first session?

Take a deep breath, have your favorite tea, and don’t overthink it! If it will help you write a couple of questions down so you don’t forget in the moment. In a typical first session it will be about getting to know each other, so no pressure.

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We work with clients located ANYWHERE in the world. How can we help? Let us know at forwardcounseling.com/contact

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Q&A with Counselor Liz Luzader, LMSW

Liz is a therapist with a mission to guide her clients to self-healing through learning how to build a healthy relationship with themselves. She likes to utilize holistic approaches that create safety and trust within, and focus on the mind, body, and soul to help clients learn how to work with difficult emotions.

She is trained in EMDR, Ego-state therapy, and TF-CBT. She also employs CBT, DBT-informed techniques, person-centered therapy, mindfulness, and somatic techniques when appropriate. She ultimately aims to provide a safe and supportive space for clients to explore their own human experience.

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Why should someone see a therapist?

I think someone should see a therapist if they are struggling in life and don’t know how to work with their emotions. There is always a learning opportunity when you explore your human experience!

What made you become a therapist?

I wanted to become a therapist because of the experiences in my life. I wanted to help people alleviate their suffering. Now it’s because I want to help guide people to self-healing!

In your opinion, what makes a therapist great?

Understanding that we are human first. I think great therapist are those that understand that the person/client is the expert of themselves, and their lives and we are just guides helping them learn how to self-heal.

Why did you choose your specialty?

I chose my specialty because everyone has a story and a human experience that they have learned to adapt to. I want to help them understand that with guidance, people can learn to build a relationship with themselves cultivating trust and safety within that allows them to self-heal.

What types of clients do you prefer to work with and why?

I prefer to work with those struggling with anxiety, depression, and trauma. I have found it is so common and relatable amongst us all.

What are the characteristics of a client who is the best fit for you?

I want to work with people that are motivated for change, want to do the work, and are willing to explore their human experience to learn more about themselves.

What therapeutic approaches do you use?

I use holistic approaches such as parts work, EMDR, Ego-State, Attachment-based, CBT, DBT-informed, person-centered, trauma-informed, and somatic techniques.

What types of assessments have you used in therapy?

I have used CAFAS, trauma, substance abuse, and crisis assessments for children and adolescents in community mental health.

How do you use skills you have learned as a therapist in your own life? Do you have an example?

I use somatic techniques and parts work to work with my emotions and continue to build a relationship with myself. I incorporate movement in my life through dancing, skating, exercise, hiking, and PLAY (the most crucial of all) to cultivate trust and safety within.

If you weren’t a therapist, what would you be doing?

I would want to do something with somatic healing such as a dancer, skater, and/or movement instructor/trainer. I would love to be a somatic therapist/guide.

What piece of advice might you have for a potential client?

I would tell them that building a relationship with yourself is the most important relationship you will ever have. This allows you to get your needs met, communicate well with others, builds self-esteem, and allows you to establish boundaries. You learn to become more aligned with and rise in love with yourself.

Do you typically recommend medication? What coping methods would you suggest to someone who does not want to take a prescribed medication?

If that is something the client wants, I would refer them to a doctor qualified to prescribe medications. I would suggest holistic approaches that one can easily use such as breathing and somatic techniques to help work with your emotions.

How should a prospective client prepare for the first session?

I want my clients to know they can be themselves and we are all humans trying to navigate life. I understand what a privilege it is to share your story and innermost feelings with someone. I provide a safe space for people to allow themselves to be vulnerable. I want my clients to be open to exploring their human experience with me.

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We work with clients located anywhere in the world. How can we help? Let us know at forwardcounseling.com/contact

Spravato (esketamine) for treatment-resistant depression

If you struggle with treatment resistant depression, there's a different choice to turn to!

What is Esketamine?

Esketamine is made from a drug called ketamine, an anesthetic that has also been used for many years to treat depression. It is FDA approved, and is covered under some insurance plans for qualifying individuals. We are currently accepting BCBS plans! Esketamine has the potential to distort your perception during the first two hours after treatment, so it must be administered in the clinic setting. Clients must be observed for two hours after treatment, and cannot drive for 24 hours after treatment.

 Who can take Esketamine?

Esketamine is FDA approved for people with treatment-resistant depression. That means you have tried at least two other antidepressants (for at least six weeks each) and have not experienced remission or at least a 50% improvement in mood.

How does Esketamine work?

Conventional antidepressants increase levels of naturally occurring chemicals such as serotonin, norepinephrine and dopamine. These chemicals are messengers that relay communication between brain cells. Having greater quantities of these neurotransmitters allows for better communication between brain cells and positively affects mood.

Esketamine works in a similar fashion, but unlike other antidepressants it increases levels of glutamate, the most abundant chemical messenger in the brain. The result? A greater impact on more brain cells at one time, and often immediate long term relief from depression.

What are the benefits?

Esketamine immediately impacts brain cells, often offering immediate relief from depressive symptoms within hours.

Up to 33% of people with depression don’t respond to multiple kinds of conventional antidepressants. Esketamine reduces depression symptoms in a majority of these people in clinical trials.

It has been shown to decrease suicidal thoughts.

Esketamine treatment is a short term treatment with long term effects, as it helps the brain form new connections. Treatment plans begin with two treatments per week for one month.

How do you get started with Esketamine treatments?

Step 1: Fill out an application by clicking here or the button below.

Step 2: Attend your initial evaluation with one of our trained medical professionals.

Step 3: Once you have received authorization from your pharmacy, the medical professional and the insurance company, our intake team will reach out to schedule your first treatment!

The stigma behind women's mental healthcare: what you can do

Not so fun fact: In Ancient Greece, it was believed that if a woman’s womb wasn't continuously impregnated, the uterus (which in Greek is “hystera”) would wander the body and cause mental health problems. Eventually the term "hysteria" was used as a catch-all diagnosis to discredit the struggles of women... Yes, seriously!

It wasn't until 1980 when “hysteria” was finally removed from the diagnostic manual. After centuries of misdiagnosis and mistreatment, the topic of women’s mental health has slowly but surely lessened in stigma as research has caught up with reality.

The good fight isn’t over, though. Unfortunately women's struggles are often discredited or overlooked as a symptom of their sex. The disadvantage in women's mental health cannot only be seen in the professional world, but also in their personal lives. Disgruntled exes everywhere can still be heard summing up their failed relationships with "she's crazy." *cue the eye rolls*

In the wake of this new movement to improve women's mental healthcare, it is important that we stand up and raise our voices in support of our community. Oppression, societal expectations, pervasive body image ideals in media, postpartum depression, hormonal imbalance - these are just a handful of debilitating issues that have monumental impacts on a woman's quality of life.

So, what now? Talk about it. Extend a message of support to a woman in your life. Throw a tomato (real, metaphorical or emoji version) next time you hear someone calling a woman crazy. Change demands action, but even the smallest of conversations can create a larger impact.

Women’s mental health is a topic that is important not only to us at Forward, but especially to Lisa Everhart, our psychiatric nurse practitioner who specializes in women’s health and has a passion for standing up for women. Lisa is committed to getting to know her clients and tailoring her practice to their individual needs.

It’s your turn to take the next step in seeking out the answers that so many women before us were refused. And we might just know someone (ahem- Lisa!) who could help you embark on this journey. And don't forget to let other women know there is support available! Together, we can make a huge difference in the de-stigmatization of mental health.