Fort Wellness Counseling

Things to Know About Individual Counseling in Fort Worth

Rane's Counseling Office at Fort Wellness Counseling in Fort Worth

Things to Know About Individual Counseling in Fort Worth, TX By: Rane Wallace, MS, LPC, LCDC, SAP May is Mental Health Awareness Month, a good time to remember that taking care of ourselves is important.  Life can be tough, right?  Work stresses us out, relationships get complicated, and sometimes past experiences come back to haunt […]

Everything You Need to Know About EMDR Therapy

Everything You Need to Know About EMDR Therapy By: Rane Wallace, MS, LPC, LCDC, SAP Have you heard about EMDR therapy and want to learn what it is? Let me help to explain some of the highlights when it comes to EMDR therapy.  It’s not uncommon for traumatic experiences to linger, impacting our present happiness. […]

What Is Nature Therapy? (And Why You Should Be Doing It!)

Ecotherapy photo of Fort Worth downtown area

What is Nature Therapy? (And Why You Should Be Doing It!) By: Rane Wallace, MS, LPC, LCDC, SAP Let’s face it: there’s just something about being outside. Even simple acts like soaking up the sun on a park bench, walking your furry companion, or listening to the birdsong can instantly ground you. But guess what? […]

The Benefits of Virtual Therapy in Texas

A laptop with the Fort Wellness Counseling logo on it and a notecard that says Fort Wellness Counseling

The Benefits of Virtual Therapy in Texas By: Rane Wallace, MS, LPC, LCDC, SAP Technology is changing everything, and healthcare is no different! Thanks to advancements in software like Zoom, therapy services are now easily accessible online – breaking down physical location barriers. Think about it: virtual therapy Texas gives you the same support you’d […]

How to Set New Year’s Resolutions

how to set new year's resolutions

How to Set New Year’s Resolutions By: Rane Wallace, MS, LPC, LCDC, SAP How to Set New Year’s Resolutions Setting goals gives us a sense of purpose. Additionally, achieving them can boost our self-esteem, confidence, personal growth, and sense of accomplishment. Here’s how to set New Year’s resolutions (and ensure you stick with them): Identify […]

How to Cope with Holiday Stress

how to cope with holiday stress

How to Cope with Holiday Stress By: Rane Wallace, MS, LPC, LCDC, SAP Say No to Prevent Burnout There are an abundance of obligations that arise during the holiday season. However, it’s okay to say no! Prioritize the activities that bring joy and allow you to emotionally recharge. Also, strive to simplify wherever you can. […]

Trauma Therapy in Fort Worth: Types, Benefits & More

Trauma Therapy in Fort Worth

Trauma Therapy in Fort Worth: Types, Benefits & More By: Rane Wallace, MS, LPC, LCDC, SAP Believe it or not, an estimated 60% of men and 50% of women experience at least one traumatic event throughout their lives. And when that trauma starts to affect your daily life, trauma therapy — a special form of […]

How to Communicate Better in Relationships

how to communicate better in relationships

How to Communicate Better in Relationships By: Rane Wallace, MS, LPC, LCDC, SAP Whether with coworkers or your significant other, the ability to communicate effectively is the difference between cooperative, productive conversations and combative, anxiety-ridden ones. So, if you want to lean how to communicate better in relationships, today’s blog post is for you. Keep […]

How to Prevent Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD)

How to Prevent Seasonal Affective Disorder (SAD) By: Rane Wallace, MS, LPC, LCDC, SAP If you’re struggling with winter blues, know you’re not alone. SAD affects about 5% of Americans. And thankfully, there are several helpful habits that can minimize (or prevent) its effects. Helpful Ways to Prevent Seasonal Affective Disorder Here are some proven […]

What Is a Functioning Alcoholic?

functioning alcoholic

What is a Functioning Alcoholic? By: Rane Wallace, MS, LPC, LCDC, SAP When someone is deemed a ‘high-functioning alcoholic,’ they’re able to carry out daily tasks — like paying bills, taking care of their kids, and doing their job — without obvious interference from alcohol. However, just because someone experiences fewer external consequences from drinking […]

How to Help Yourself — And Others — With Suicidal Ideation

suicidal ideation

How to Help Yourself – And Others – with Suicidal Ideation By: Rane Wallace, MS, LPC, LCDC, SAP September is Suicide Awareness Month. And while many people think that suicidal ideation (suicidal thoughts or ideas) is rare and unusual, it’s not. In fact, 1 in 5 people have suicidal thoughts. Not only that, but 1 […]

32 Questions to Strengthen Your Relationship

questions to strengthen your relationship

32 Questions to Strengthen Your Relationship By: Rane Wallace, MS, LPC, LCDC, SAP When was the last time you had a meaningful conversation with your partner? Intimate conversations build trust and compassion, which deepen your connection and strengthen your relationship. So, if you need help initiating deep(er) conversations, today’s blog offers 32 questions to strengthen […]

The Fawn Response: How Trauma Can Lead to People Pleasing

fawn response

The Fawn Response: How Trauma Can Lead to People Pleasing By: Rane Wallace, MS, LPC, LCDC, SAP Do you often find yourself putting the needs and concerns of others before your own? This might be something known as the fawn response. Most people are familiar with the fight, flight, or freeze trauma responses. Generally, they […]

How to Overcome ‘Hangxiety’ (Post-Drinking Anxiety)

hangxiety

How to Overcome ‘Hangxiety’ (Post-Drinking Anxiety) By: Rane Wallace, MS, LPC, LCDC, SAP Thought the consequences of drinking heavily were merely physical? Unfortunately, you’ll have to think again. ‘Hangxiety‘ (aka post-drinking anxiety) is a hangover symptom for approximately 22% of people under the age of 30. What is Hangxiety? While hangxiety isn’t an official diagnosis, […]

What Is Box Breathing? Plus Tips for Beginners

box breathing

What is Box Breathing? Plus Tips for Beginners By: Rane Wallace, MS, LPC, LCDC, SAP Ever heard of box breathing? This popular relaxation technique involves taking slow, deep breaths. And while it might not sound like much, there are numerous health benefits. Research shows that practicing controlled, deep breathing positively impacts both the mind and […]

Do Mindfulness Exercises for Anxiety Work?

mindfulness exercises for anxiety

Do Mindfulness Exercises for Anxiety Work? By: Rane Wallace, MS, LPC, LCDC, SAP Do mindfulness exercises for anxiety work? If you (or people in your life) are struggling with chronic stress or worry, then you’ve probably asked yourself that question. Anxious feelings significantly impact everyday life. However, mindfulness practices have calmed minds for thousands of […]

What is Trauma Bonding? 4 Warning Signs

A female with her hands over her head

What is Trauma Bonding? 4 Warning Signs By: Rane Wallace, MS, LPC, LCDC, SAP If you’ve ever been in an abusive relationship and felt bonded with (or sympathetic towards) your abuser, you likely experienced something known as trauma bonding. As mental health professionals, our team will help you understand what is trauma bonding — as […]

Why Do We Cry? 4 Reasons and Crying Benefits

crying benefits

Why Do We Cry? 4 Reasons and Crying Benefits By: Rane Wallace, MS, LPC, LCDC, SAP There’s no getting around it – crying is part of the human experience. And while every human cries a different amount, most of us aren’t fully aware of the reasons why (or the surprising crying benefits that come with […]

What Is Habit Stacking? (And How to Do It)

habit stacking

What Is Habit Stacking? (And How to Do It)​ By: Rane Wallace, MS, LPC, LCDC, SAP Supporting our mental health is one of those goals that we’re constantly striving for. However, it also happens to be a goal that’s usually easier said than done. As licensed professional therapists, our team helps clients improve their mental […]

5 Tips for Living with Someone with OCD

living with someone with OCD

5 Tips for Living with Someone with OCD By: Rane Wallace, MS, LPC, LCDC, SAP While living with OCD (obsessive-compulsive disorder) can be demanding, living with someone with OCD is an entirely different challenge. And how roommates, family members, and spouses choose to support their loved ones with OCD is completely up to them. While […]

What Is Assertive Communication?

what is assertive communication?

What is Assertive Communication? By: Rane Wallace, MS, LPC, LCDC, SAP So, what is assertive communication? Well, in a nutshell, this communication style aims to express an individual’s needs openly, confidently, and positively without violating the other person in the conversation. And by doing so, it can strengthen your relationships, reduces conflict-induced stress, and provides […]

PTSD Counseling in Fort Worth: Proven Coping Strategies

PTSD Counseling Fort Worth, TX

PTSD Counseling in Fort Worth: Proven Coping Strategies By: Rane Wallace, MS, LPC, LCDC, SAP For those who didn’t already know, post-traumatic stress disorder (PTSD) is an anxiety disorder stemming from disturbing or frightening events. Generally, symptoms include experiencing intense, troubling thoughts and feelings long after the traumatic event has passed; and studies show that […]

Brainspotting vs. EMDR: What’s the Difference?

brainspotting vs. emdr

Brainspotting vs. EMDR: What’s the Difference? By: Rane Wallace, MS, LPC, LCDC, SAP According to the National Council for Mental Wellbeing, 70% of American adults experience some type of traumatic event. However, trauma therapy therapeutic modalities, such as EMDR and brainspotting, helps folks cope with those emotional and physical responses. If you’re unsure which modality is […]

Mindfulness Exercises to Strengthen Recovery

Mindfulness Exercises to Strengthen Your Recovery

Mindfulness Exercises to Strengthen Your Recovery By: Rane Wallace, MS, LPC, LCDC, SAP Are you recovering from alcohol and/or substance abuse? Self-improvement is a life-long journey, and recovery comes with both ups and downs. If you’ve noticed that your initial enthusiasm is starting to fade, mindfulness exercises might provide that boost you’re looking for.  Unsure […]

How to Find a Counselor Fort Worth

Fort Worth Therapist

How to Find a Counselor in Fort Worth By: Rane Wallace, MS, LPC, LCDC, SAP Are you considering therapy? If so, finding a counselor in Fort Worth for you is the first hurdle to cross. It doesn’t matter whether you’re looking to heal from trauma, mend a relationship, overcome anxiety, or something else, working with […]

How to Not Be Codependent in a Relationship

how to not be codependent in a relationship

How To Not Be Codependent In A Relationship By: Rane Wallace, MS, LPC, LCDC, SAP Wondering how to not be codependent in a relationship? Sometimes known as “relationship addiction,” codependency is a behavioral condition impeding someone’s ability to develop a healthy, mutually satisfying relationship. Codependent relationships are incredibly common among people with substance abuse issues. […]

What Is Parental Anxiety? Coping Tips from a Therapist

Parental Anxiety

What is Parental Anxiety? Coping Tips from a Therapist By: Rane Wallace, MS, LPC, LCDC, SAP Every parent wants to shield their child from danger and keep them out of harm’s way. And of course, having children means coping with a multitude of stressors – hormonal changes, sleep deprivation, and a boatload of responsibilities. While […]

What is EMDR Therapy?

EMDR therapy Fort Worth, Texas

What is EMDR Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Ever heard of eye movement desensitization and reprocessing therapy? More commonly known as EMDR, this revolutionary mental health treatment alleviates the symptoms and distress associated with traumatic memories. As EMDR-trained professionals, our team is revealing everything you need to know about EMDR therapy in […]

8 Proven Tips to Sleep Better at Night (And Improve Your Mental Health)

tips to sleep better at night

8 Proven Tips to Sleep Better at Night (and Improve Your Mental Health) By: Rane Wallace, MS, LPC, LCDC, SAP Struggling with restless nights and weary mornings? If so, you’re not alone. Almost half of all Americans report daytime sleepiness between 3 and 7 days per week. And 35.2% of adults sleep for less than […]

How to Have a Healthy Relationship with Social Media

How to Have a Healthy Relationship with Social Media

How to Have a Healthy Relationship with Social Media By: Rane Wallace, MS, LPC, LCDC, SAP In today’s world, there’s no escaping the presence of social media.  More than half the world (4.7 billion people – or 59% of us) are using social media, and 227 million users logged on for the first time last […]

What Is the Goal of Psychotherapy?

Counseling Office at Fort Wellness Counseling

What Is The Goal of Psychotherapy? By: Rane Wallace, MS, LPC, LCDC, SAP Have you been considering psychotherapy? The start of a new year is a terrific time to invest in your mental health. And while it’s previously been stigmatized, it’s not at all uncommon for people to talk to a therapist. In fact, studies […]

What Is Brainspotting Therapy?

Brainspotting therapy for trauma release

What is Brainspotting Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Brainspotting therapy is a kind of alternative therapy that is gaining immense popularity in the field. Using the spots in a person’s vision, brainspotting helps people process and release trauma. Here at Fort Wellness Counseling, we use this technique to treat a variety of […]

Healing After an Affair: 7 Strategies for Affair Recovery

2 Wedding Rings on a newspaper

Healing After an Affair: 7 Strategies for Affair Recovery Rane Wallace, MS, LPC, LCDC, SAP It doesn’t matter who you are – working through an affair is tough. (And this is especially true during the holidays). Overcoming infidelity requires intense energy and vulnerability on both sides. However, affair recovery not impossible. If you need help, […]

12 Benefits of Gratitude

a person practicing gratitude and enjoying the benefits of it.

12 Benefits of Gratitude By: Rane Wallace, LPC, LCDC, SAP With Thanksgiving coming to a close, we thought it was fitting to explore the link between gratitude and mental well-being. From gratitude journaling to evening prayers, this practice can mean different things to different people. But regardless of what it looks like for you, gratitude […]

How to Avoid Seasonal Depression

a female suffering from seasonal depression.

How to Avoid Seasonal Depression By: Rane Wallace, MS, LPC, LCDC, SAP Daylight savings has officially come and gone. For most of us, this means the days have gotten shorter, and those dreaded “winter blues” are starting to kick in. The “winter blues” are simply another name for seasonal affective disorder. And this form of […]

Top 10 Ways for How To Keep Your Relationship Strong and Healthy

A couple sitting on a rock with mountains in the background.

Top 10 Ways for How To Keep Your Relationship Strong and Healthy By: Rane Wallace, MS, LPC, LCDC, SAP Relationships can be tricky whether you’re dating, married, or amid something complicated. We’ve all heard that maintaining healthy (and happy!) relationships takes work. However, what does that really mean? If you’re wondering, how can you keep […]

10 Best Ways to Calm Yourself Down

Scrabble pieces that say inhale, exhale and repeat.

10 Best Ways to Calm Yourself Down Rane Wallace, MS, LPC, LCDC, SAP When we’re navigating social media, complex relationships, and performance pressures, it’s easy for humans to become overwhelmed. And if you struggle with anxiety or another mental health condition, this can be especially hard. When you feel yourself getting worked up, having some […]

How to Set Boundaries Between Family Members

A couple arguing and pointing fingers at one another during conflict.

How to Set Boundaries Between Family Members By: Rane Wallace, MS, LPC, LCDC, SAP Learning how to set boundaries between family members is imperative.  From in-laws to siblings to second cousins, our familial relationships significantly impact our mental health status. Not only that, but the way we communicate with family lays the groundwork for how […]

Understanding the Quarter-Life Crisis – 7 Symptoms and Tips

A sign in the mountain showing that answers are near.

Understanding the Quarter-Life Crisis By: Rane Wallace, MS, LPC, LCDC, SAP You’ve probably heard of the ominous mid-life crisis, right? Having been stereotyped in plenty of movies, it is a transitional period where individuals struggle with their identity and/or self-confidence. But what about the quarter-life crisis? Studies show that about 10 to 20 percent of […]

Am I An Alcoholic? 6 Warning Signs of Alcoholism

8 empty alcohol bottles showing that someone has a problem with alcohol.

Am I An Alcoholic? 6 Warning Signs of Alcoholism By: Rane Wallace, MS, LPC, LCDC, SAP Be honest, what comes to mind when you think of alcoholism? Is it homelessness? Getting a DUI? Pouring shots of whiskey into your morning coffee? Besides, what are some warning signs of alcoholism and how do you know if […]

Coping Skills for Anxiety and Stress Management Techniques

A man that is stressed and anxious

Top Coping Skills for Anxiety and Stress Management By: Rane Wallace, MS, LPC, LCDC, SAP Being well into our second year of a global pandemic, it’s probably no surprise to hear that our stress, burnout, and anxiety levels are at an all-time high. Whether it be from work overload, financial struggles, unstable relationships, or something […]

5 Self-Care Journaling Prompts for Mental Health

A journal with a pen on it

5 Self-Care Journaling Prompts for Mental Health By: Rane Wallace, MS, LPC, LCDC, SAP In the world we live in today, mental health struggles are incredibly common. Millions of people are affected by mental illnesses each year. Studies suggest that 1 in 4 people will experience one in their lifetime. Having self-care journaling prompts is […]

What to Do While You Wait for Counseling

clock on a wall

What to Do While You Wait for Counseling By: Rane Wallace, MS, LPC, LCDC, SAP From problems with anxiety to depression to addiction problems, there are many reasons why you might make an appointment with a counselor. So, how long should you expect to wait before your first session?  Depending on the counselor, your appointment […]

What is Postpartum Depression? (And How to Overcome It)

A women that is pregnant and showing.

What is Postpartum Depression? (And How to Overcome It) By: Rane Wallace, MS, LPC, LCDC, SAP Have you or a loved one recently had a baby? If so, then you might already know how becoming a parent can trigger all sorts of feelings. From excitement and joy to overwhelming anxiety, postpartum depression is typical for […]

The Effect of Stress on Your Body

A female that is stressed out.

The Effects of Stress on Your Body By: Rane Wallace, MS, LPC, LCDC, SAP Are you feeling stressed out? Overwhelmed? Increasingly anxious? If so, you aren’t alone. The American Psychological Association conducted a poll that revealed Americans’ stress levels are on the rise. Why? Well, you might not be surprised to hear that: 87% of […]

How to Stop a Panic Attack

A male that is experiencing a panic attack and severe anxiety.

How to Stop a Panic Attack: 9 Strategies By: Rane Wallace, MS, LPC, LCDC, SAP If you’ve experienced a panic attack, then you know how overwhelming, unpredictable, and scary it can feel. However, it is important to recognize that you’re not alone.  Panic attacks are relatively common, and the NIH reported that about 13% of […]

Mental Health and Working from Home

A person working from home.

Does Working from Home Affect Your Mental Health? By: Rane Wallace, MS, LPC, LCDC, SAP Working from home can play a huge role on your mental health. There’s no denying that the past few years have been different to say the least. From navigating a global pandemic, to altering our everyday routines. We have all […]

8 Signs You Are Addicted to Porn

A male that is addicted to porn and looking on his computer.

8 Signs You Are Addicted to Porn (And How It Ruins Relationships) By: Rane Wallace, MS, LPC, LCDC, SAP As a porn addiction therapist, I have seen a steady rise of problematic porn use throughout the last several years in Fort Worth. You might not think that it is a problem.  But, is your porn […]

Do I Need Therapy? 8 Signs You Should See a Therapist

A female wondering if she should attend therapy or not.

Do I Need Therapy? 8 Signs You Should See a Therapist By: Rane Wallace, MS, LPC, LCDC, SAP Are you stuck in a rut and having a hard time shaking it? Or maybe you’re having a hard time concentrating at work? Have you found yourself losing interest in people and activities you once enjoyed? Are […]

8 Tips for How to Help Someone Depressed

A laptop on a couch in a counseling office.

8 Tips for How to Help Someone Depressed By: Rane Wallace, MS, LPC, LCDC, SAP Are you wanting to know how to help someone depressed? One of the key elements of friendship is giving and receiving support.  Especially when they are depressed or going through a difficult time. But some people struggle with this and […]

15 Coping Skills for Stress Management

A journal to use for writing down different ways to manage and cope with stress

15 Coping Skills for Stress Management By: Rane Wallace, MS, LPC, LCDC, SAP While I hate to say it, stress is something that will pretty much always be there in your life. You certainly have it in your life, whether it is due to life events, daily stressors, or other factors. Stress is a problem […]

10 Helpful Coping Skills for Dealing with Difficult Times

A girl relaxing on a swing.

10 Helpful Coping Skills for Dealing with Difficult Times By: Rane Wallace, MS, LPC, LCDC, SAP Attending individual counseling sessions with a therapist can help you learn more helpful therapy coping skills and coping mechanisms to get through difficult times.  The Covid-19 pandemic has negatively impacted people’s mental health in substantial ways. Recent research shows that […]

8 Tips for Coping with FOMO – The Fear of Missing Out

A male that is experiencing FOMO - the fear of missing out.

8 Tips for Coping with FOMO – The Fear of Missing Out By: Rane Wallace, MS, LPC, LCDC, SAP In this article, I’m going to discuss a problem that is continuing to get worse in our society.  It’s called FOMO.  I’m sure you have heard about it.  You probably know precisely what it is and […]

A Christian Counseling Approach to Mental Health Therapy

Fort Worth Christian Counseling

A Christian Counseling Approach to Mental Health Therapy Guest Post by Joel Peterson, M.A., L.P.C. What is mental health? Achieving your goals? Mental health and achieving your goals usually go hand in hand. You know your goals; “I want to be sober.” “I want to be happy.” “I want to be a better husband.” Mental […]

Strategies for Helping Couples In and Out of Therapy

A happy couple that have attended therapy with a therapist in Fort Worth.

Strategies for Helping Couples In and Out of Therapy Guest Post by Zully Shultz, MS, LMFT As a relationship therapist and marriage counselor in Fort Worth, I’m sometimes met with couples who admit they have dragged their feet to schedule their initial appointment.  One or both partners share they have concerns with the meaning of […]

Therapy with Fort Worth Therapists: Building Good Habits and Routines

A few plants on a console table at Fort Wellness Counseling

Therapy with Fort Worth Therapists: Building Good Habits and Routines Rane Wallace, MS, LPC, LCDC, SAP Attending therapy with Fort Worth Therapists can help you improve your habits and build healthier routines.  Did you know that building routines and habits are especially important when it comes to improving your mental health? It’s true.  In this […]

A Guide to Cognitive Behavioral Therapy and Common Techniques

Succulents showing a decorative background with the words cognitive behavioral therapy (CBT) on the front.

A Guide to Cognitive Behavioral Therapy and Common Techniques Rane Wallace, MS, LPC, LCDC, SAP In this article, I’ll briefly discuss what Cognitive Behavioral Therapy is and list some of the common techniques utilized in this type of therapy. Cognitive behavioral therapy is one of the most widely used therapeutic approaches by counselors in therapy. […]

How Therapists Can Help You With Anxiety

A female that is anxious with the sun setting in the background. Words on the picture say how can a therapist help with anxiety?

How Therapists Can Help You With Anxiety Rane Wallace, MS, LPC, LCDC, SAP In this article, I’ll discuss what anxiety is and list 4 of the most common types of anxiety disorders. I’ll help you understand how a therapist can help you to improve symptoms of anxiety. I’ll discuss how cognitive behavioral therapy targets anxiety. […]

Recovering from Drugs and Alcohol – Maintaining Sobriety in Fort Worth

A wave showing that long-term sobriety from drugs and alcohol is possible.

Recovering from Drugs and Alcohol – Maintaining Sobriety in Fort Worth Guest Post by Neal Williams Today, I want to discuss the topic of Recovery. Before we go any further, please know that everything written here is based on my personal experience. After 12 years in active addiction and over 8 years in recovery, as […]

Thanksgiving and Gratitude – Fort Worth Therapy Facts

A female showing that she's grateful by putting her hands across her heart.

Thanksgiving and Gratitude – Fort Worth Therapy Facts Guest Post by Amanda Averbeck, MS, LMFT-Associate I often see social media posts for 30 days of gratitude in the month of November. It is easy to adopt the attitude of gratitude when there is a holiday dedicated to the practice, but what if you were mindful […]