Better Mental Health: Princeton Counseling Service

Professional, caring counselors for the challenging times in your life.

Recognizing the Signs of Depression and When to Seek Help

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Depression is more than occasional sadness. This condition can affect every area of life, from relationships to work and your daily routine. Recognizing the signs early is key to getting the right support from a mental health provider who knows what they’re doing. Depression therapy at our practice creates a structured environment to explore these challenges and work toward a healthier mindset. Know that with the right therapeutic approach, healing is possible, and life can feel manageable—even full of joy!—once more. 

Identifying Depression by Its Symptoms

Depression symptoms vary, making it difficult to effectively diagnose if you’re not a professional. However, these are some signs to keep an eye out for: 

  • Ongoing feelings of hopelessness 

  • Loss of interest in activities once enjoyed 

  • Changes in sleep or appetite 

  • Difficulty concentrating 

Some people also experience physical symptoms, such as headaches, fatigue, or stomach issues, that don’t have a clear medical explanation. If symptoms last longer than two weeks, interfere with daily responsibilities, or impact your relationships, it’s time to connect with a mental health professional. Therapy not only reduces the severity of depression symptoms but also teaches strategies for long-term resilience and emotional balance. 

Addressing Depression Through Therapy 

Evidence-based approaches like Cognitive Behavioral Therapy (CBT) help individuals identify negative thought patterns and develop ways to cope. Other therapies, such as interpersonal therapy, focus on improving communication and relationships, which often play a role in emotional health. The main thing is to act quickly. If you or someone you love is experiencing signs of depression, don’t wait to take action. Reach out to a depression therapist today to begin the path toward recovery. Our team is here to help!

Filed Under: loneliness

Stress Baking: How Baking Can Help Relieve Anxiety

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If you’re often overwhelmed by worry, you’ve probably looked into steps you can take to relieve your anxiety, and you might have come across something known as “stress baking.” Does baking really help reduce anxious thoughts? For many people, it does! Here are a few reasons why baking can be a great stress reliever:

  • Baking forces you to focus on step-by-step instructions, which can help take your mind off the thoughts that are causing you stress.
  • Many people with anxiety feel that they lack control over the world around them, and baking helps them regain a sense of power.
  • Baking often requires repetitive motions—for example, stirring batter or kneading dough—which can be calming.
  • If you baked with your parents or grandparents as a child, making the same recipes as an adult can help you recall those happy, soothing memories.
  • Many people share their baked goods with loved ones, and the resulting social interaction can also help reduce anxiety.

Of course, it’s important to remember that stress baking isn’t always an answer to anxiety. If you’ve tried baking or other stress-relieving techniques and you’re still experiencing anxious thoughts, it’s important to consult with a professional.

Are You Living With Anxiety?

If anxiety has taken a hold on your life, we may be able to help. We have extensive experience treating anxiety, and in addition to stress baking, we can recommend other steps you can take to feel less anxious. Contact us today and let us know a date and time when you’ll be available for an initial therapy session.

Filed Under: Anxiety

Debunking 3 Myths About Introverts

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Are you an introvert? People with this personality type tend to feel more comfortable focusing on their inner thoughts and feelings rather than what’s going on around them, and they often feel re-energized after spending time on their own.

Society often paints introverts as being shy, submissive individuals, but is this really true? Below, we debunk three common myths about introverts.

Myth #1: Introverts Are Antisocial

People often assume that introverts don’t enjoy spending time with others, but that’s typically not the case. Many introverts enjoy socializing, but simply prefer hanging out with a few close friends versus a large crowd of people. That’s not to say that they can’t have fun at parties, too—they just may need to spend extra time on their own afterward to recharge their batteries.

Myth #2: Introverts Are Self-Conscious

Introverts are often portrayed as shy, nervous individuals who lack confidence. But, in reality, introverts can be incredibly confident—it just might require extra energy on their part. Many introverts describe feeling exhausted after being “on” for hours at a time.

Myth #3: Introverts Aren’t Good Leaders

People often assume that introverts won’t excel as leaders because leadership usually requires a great deal of social interaction. But introverts can be excellent leaders so long as they have the opportunity to recharge at the end of the day. In fact, because introverts tend to be creative thinkers, they can often develop innovative solutions to problems, a quality necessary for leadership.

For More Information

If you’d like to know more about introversion, we invite you to attend an appointment with one of the knowledgeable therapists on our team. We have extensive experience working with introverts, and we’ll be happy to discuss the realities of introversion and how this condition is often misrepresented in today’s world. Contact us today to schedule a therapy session.

Filed Under: Introvert

Setting Boundaries When Working From Home

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Healthy boundaries are a crucial part of all relationships—they help instill respect, trust, and safety—and work relationships are no exception. In fact, failing to set boundaries at work can cause stress, lead to burnout, and impact your productivity.

Unfortunately, with the influx of remote jobs that began during the COVID-19 pandemic, it’s become harder than ever to set boundaries with bosses and colleagues. After all, it’s not as easy to end your workday when you always have the ability to log back on to your computer from the comfort of home. Don’t worry, though—it’s still possible to set boundaries while working from home. Here are some tips for how to do so:

  • Create a work schedule for yourself and stick to it—just because you can check your emails in the evenings and on weekends doesn’t mean you have to.
  • Schedule vacation days for yourself even if you don’t have anything specific planned.
  • Create a home office—even if you don’t have a spare room available, you can designate a certain area of your home as your office—and commit to working only in that space.
  • Don’t be afraid to let your manager and teammates know if you’re stretched too thin and can’t take on an additional assignment (but be sure to communicate that to them as early as possible to avoid missed deadlines).

Start Improving Your Work-Life Balance

Setting boundaries can be difficult—especially with your bosses and colleagues—but an experienced therapist can help. Contact us today to schedule a therapy session. We’ll be happy to discuss any issues that you’ve been experiencing while working from home, and once we’ve learned about your unique circumstances, we can offer you tailored advice on how to set necessary boundaries.

Filed Under: work-life balance

The Problem With Perfectionism: How to Embrace Imperfection

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Perfectionism—the tendency to demand flawlessness from yourself or others—can often be a positive quality. Perfectionists tend to be highly motivated and ambitious, and thanks to their close attention to detail and their willingness to work long hours, they often excel at school and in the workplace.

However, perfectionism also has a downside. In some cases, perfectionists can be overly critical, taking an all-or-nothing mindset and failing to accept anything that doesn’t meet their (sometimes unattainable) standards, no matter how much time and effort went into the work. Perfectionists also tend to base their own self-worth on their performance abilities, which can be damaging if they don’t deliver perfect results. In fact, studies have shown that perfectionists often experience higher levels of stress, anxiety, and depression, and are more likely to become burned out.

Tips for Embracing Imperfection

Perfectionism can be difficult to overcome, but it’s possible to do so. Here are some tips for how to manage perfectionist tendencies:

  • Set more realistic goals.
  • Reduce how much effort you’re putting into tasks and pay attention to whether anyone notices any difference in the results.
  • Try to think of mistakes as learning opportunities.
  • Recognize when you begin to think like a perfectionist, and then challenge those thoughts.
  • If seeing pictures and videos of people leading seemingly perfect lives triggers you, remind yourself that their posts are likely curated (and if that still doesn’t work, try taking a break from social media altogether).

For More Information

Do you suspect that you might be a perfectionist? If so, we invite you to schedule an appointment with one of the knowledgeable therapists at our practice. We’re highly experienced in treating patients who struggle with perfectionism, and we can supply you with personalized advice that will help you embrace imperfection and improve your quality of life. Contact us today to get started.

Filed Under: perfectionism

Understanding Generalized Anxiety Disorder

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Everyone worries from time to time. But if you find yourself worrying on most days for at least six months, you may have a condition known as generalized anxiety disorder. People with this disorder often worry excessively about everyday issues, such as their:

  • Health
  • Family
  • Work
  • Money

What Are the Symptoms of Generalized Anxiety Disorder?

The hallmark symptom of generalized anxiety disorder is constant, uncontrollable worrying. Many people with this condition know that their concerns are unfounded but can’t stop worrying about them regardless, often to the point where the worries begin interfering with their relationships and daily routine. Some individuals report feeling anxious for no apparent reason, as if they sense that something bad is about to happen, but they can’t put their finger on what it is.

If you have generalized anxiety disorder, you may also experience:

  • Difficulty breathing
  • Lightheadedness
  • Hot flashes and sweating
  • Headaches
  • Muscle tension and aches
  • Trembling and twitching
  • Nausea and diarrhea
  • Difficulty falling asleep and staying asleep
  • Fatigue
  • Irritability
  • Restlessness 
  • Difficulty relaxing
  • Difficulty concentrating
  • Being easily startled

How Is Generalized Anxiety Disorder Treated?

There are many options for managing anxiety, and a trained provider can recommend the approach that’s best suited to your specific needs. For example, treatment for generalized anxiety disorder may involve:

  • Taking medication
  • Attending counseling sessions
  • Learning coping skills
  • Using relaxation techniques
  • Making certain lifestyle changes (e.g., quitting smoking)

Your Top Choice for Anxiety Disorder Treatment

If you think you might have generalized anxiety disorder or another type of anxiety, we can help. Contact us today to schedule an appointment at a date and time that’s convenient for you.

Filed Under: Anxiety

Exploring Parenting Challenges by Age: Teenagers

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The teenage years (ages 13 to 18) can present numerous challenges for parents, so if you’re struggling, just remember that you’re not alone. Below are some examples of issues that parents commonly face with their teens, as well as advice for how to handle these situations:

  • Romantic relationships – It’s common for children to enter their first romantic relationships during their teen years. If your views clash—for example, if you don’t agree with them about who they’re dating, the clothes and makeup they’re wearing, when they need to be home, and whether they can drive—it can lead to arguments. While you should certainly make your expectations clear, try to be open-minded and nonjudgmental, since doing so will make your teen more likely to open up to you.
  • Substance use – Many people are offered alcohol and drugs for the first time when they’re teenagers, so it’s important that you proactively talk to your child about substance use. Provide them with clear rules, explain your reasoning, and discuss what the consequences will be for not following those rules. Also be sure to let them know that they can always use you as an excuse if they ever get offered alcohol or drugs and don’t know what to say.
  • Moodiness – Does your teen seem to be in a perpetually bad mood? There’s actually a science-backed explanation for it—our brains go through many changes during puberty, and the resulting lack of impulse control can make us more likely to express emotions without thinking about them logically beforehand. Keeping this in mind, as well as thinking back to your own teenage years, can help keep you from overreacting the next time your child cops an attitude.

Receive Helpful Parenting Tips

As was noted above, if the teenage years have made it difficult for you to manage your child’s behavior, you’re not alone. Many parents struggle with effective parenting when their children reach this age. One of the best things you can do is speak to a therapist who can offer advice that’s tailored to your specific situation. Contact us today to schedule a therapy session.

Filed Under: teens

What Is Complicated Grief?

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It’s normal to experience grief after a loss, such as the death of a friend or family member. In most cases, these emotions gradually improve over time. But if you’re still living with the symptoms of grief months or years later, you may have what’s known as “complicated grief,” “prolonged grief,” “chronic grief,” or “persistent complex bereavement disorder.”

Many people with complicated grief report feeling “stuck” in life. They often find it difficult to get back into their normal routine, and they may have a hard time finding enjoyment in the activities they once loved. Although there’s no definitive length of time that must have passed for grief to be considered complicated, many professionals contemplate a diagnosis after six months.

Who Experiences Complicated Grief?

Complicated grief can affect anyone. With that said, certain circumstances can make this type of grief more likely to occur. For example, you may have a higher chance of experiencing complicated grief if:

  • You had a close relationship with the individual who passed away (or conversely, if you had a difficult relationship with that person).
  • Your loved one passed unexpectedly or in an especially traumatic way.
  • You don’t have a strong support system.
  • You’re experiencing stress in other areas of your life.
  • You’ve previously experienced depression, post-traumatic stress disorder (PTSD), or separation anxiety.
  • You experienced trauma during childhood (e.g., abuse or neglect).

Schedule a Therapy Appointment

If you’re experiencing complicated grief—or any other type of grief—you can rely on our experienced therapists to help you heal from your loss. Contact us today, and one of our compassionate team members can answer your questions and arrange a time for you to attend an initial therapy appointment.

Filed Under: Grief

Narcissism vs. Self-Confidence

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Many people throw around the term “narcissist” very casually, using it to describe an individual with high self-esteem rather than one who actually has narcissistic personality disorder. Below, we explain what narcissism is and how it differs from self-confidence.

What Is Narcissism?

Narcissistic personality disorder is a mental health condition characterized by an excessive need to feel important and impress other people. Narcissistic individuals often:

  • Have an inflated sense of self-worth
  • Believe that they’re superior to others
  • Feel that they’re entitled to be treated in a special way
  • Fantasize about having success, power, beauty, and intelligence
  • Envy other people’s success
  • Exploit their friends and family members
  • Lack empathy
  • Act like snobs, treating others in a condescending manner

Interestingly, many people with narcissism internally doubt and criticize themselves, which can cause them to become preoccupied with being admired and knowing what others think about them.

How Narcissism Differs From Self-Confidence

It’s important to have a healthy sense of self-confidence, but when does that cross over into narcissism? Self-confident individuals reasonably believe in their own capabilities but also recognize that others have value, too. Narcissists, on the other hand, tend to excessively admire themselves and look at others with disdain.

Learn More About Narcissistic Personality Disorder

If you think you might be a narcissist—or if you have a loved one with narcissistic personality disorder—contact us today. We specialize in treating patients with narcissism, and we’d love the opportunity to help you overcome any struggles you might currently be experiencing.

Filed Under: self confidence

Cultivating Mindfulness in Daily Life

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Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including:

  • Reduced stress, anxiety, and depression
  • Increased sense of well-being
  • Enhanced cognitive abilities
  • Slowed brain aging
  • Lowered blood pressure
  • Improved sleep
  • Pain management
  • Improved quality of life for individuals with chronic conditions

Practicing Mindfulness Every Day

Many people meditate by focusing on their breath—pay attention to how it feels as you inhale and exhale, and whenever you notice that your mind has wandered, acknowledge the distraction as a passing thought and then refocus your attention on your breathing. When you first begin practicing mindfulness, you may be able to do this for only a few minutes, but your sessions will likely get longer over time.

You can incorporate mindfulness techniques into your daily life by practicing present moment awareness when you’re:

  • Eating a meal
  • Taking a walk
  • Commuting to and from work
  • Coloring
  • Gardening
  • Showering
  • Lying in bed

If you’re having trouble, you may want to consider downloading an app that will guide you through the meditation process. Or, set some alarms on your phone that will remind you to meditate at certain times throughout the day.

Start Practicing Mindfulness

If you’d like to know more about mindfulness techniques and the benefits of present-moment awareness, contact us today. We’ll be happy to schedule a therapy session at a date and time that works for you.

Filed Under: mental health