How to Help Yourself — And Others — With 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
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
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)
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
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?
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
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
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)
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
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? 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 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: 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 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
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 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
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?
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)
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 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?
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?
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
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
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
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
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
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
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
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
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
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
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
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)
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 […]
The Continuum of Addiction and When to Reach Out For Help
The Continuum of Addiction and When to Reach Out For Help Rane Wallace, MS, LPC, LCDC, SAP Many people have a difficult time truly understanding the continuum of addiction, through either drugs and or alcohol. It seems almost impossible to comprehend why some people become addicted to drugs and alcohol and others do not. A […]
Helpful Things to Know About Depression
Helpful Things to Know About Depression Rane Wallace, MS, LPC, LCDC, SAP In this article, I’ll define what depression is and summarize the most common type of depression, major depressive disorder. I’ll provide you with a list of symptoms of depression, so you know what to look out for. After reading this article, you’ll have […]
When Should I Attend Therapy with Therapists in Fort Worth?
When Should I Attend Therapy with Therapists in Fort Worth? Rane Wallace, MS, LPC, LCDC, SAP Are you not sure if you should attend therapy with a therapist in Fort Worth? In this article, I will help you determine if you should attend therapy in Fort Worth (or if you should at least consider it)! […]
How to Find Therapists in Fort Worth for Individual Counseling and Therapy Services
How to Find Therapists in Fort Worth for Individual Counseling and Therapy Services Rane Wallace, MS, LPC, LCDC, SAP Do you want to find counselors and therapists in Fort Worth but don’t know where to start? Finding a therapist can be overwhelming. I created this article to help make finding one easier for you. I […]
What To Expect At Your First Therapy Session At Fort Wellness Counseling – Part 3
What to Expect at Your First Session of Therapy at Fort Wellness Counseling with Our Fort Worth Based Therapist and Counselor Part 3 of 3 Rane Wallace, MS, LPC, LCDC, SAP If you have never attended a counseling session with a therapist before, you might be curious about what to expect. It is totally normal […]
The Benefits of Attending Therapy with a Counselor and Therapist – Part 2
The Benefits of Attending Therapy with a Counselor and Therapist in Fort Worth, TX Part 2 of 3 Rane Wallace, MS, LPC, LCDC, SAP What are the benefits of therapy with a counselor or therapist? This is a common question we hear from individuals that have never attended therapy. In this article, we will discuss […]
What is Counseling, Mental Health Therapy, Psychotherapy and Talk Therapy? – Part 1
What is Counseling, Mental Health Therapy, Psychotherapy and Talk Therapy? Part 1 of 3 Rane Wallace, MS, LPC, LCDC, SAP Part 1: What is counseling? So, you’ve thought about going to counseling. But where are you supposed to start? Not only is it intimidating to share your thoughts with a stranger, but, it’s tough to […]