Blog

• posted: Jan. 21, 2025
• Therapy,  Old City Counseling,  Counseling,  Old City,  Philidelphia

Finding the right therapist can feel like a daunting task, especially if you’re already navigating emotional challenges. However, the right therapeutic relationship can be transformative, so it’s worth taking the time to find someone who fits your needs. Here are some steps to help you find the right therapist for you: Read More

• posted: Jan. 14, 2025
• Old City Counseling,  Philadelphia,  Mental Wellness,  Old City,  Mental Wellness Awareness Month,  Mental Wellness Awareness

The start of a new year is an ideal time to focus on mental wellness. January, designated as Mental Wellness Awareness Month, invites us to prioritize our mental health and embrace practices that enhance our overall well-being. While we often associate New Year’s resolutions with physical health, mental wellness is just as vital to leading a balanced and fulfilling life. Read More

• posted: Jan. 07, 2025
• Mental Health,  Old City Counseling,  Counseling,  Philadelphia,  Old City,  Blog,  2025,  New Year

As the New Year begins, it’s the perfect time to reflect on your mental well-being and set intentions to prioritize self-care. While resolutions often focus on physical health or professional goals, mental health is equally important. Here are five practical tips to help you nurture your mind and spirit in the year ahead: Read More

• posted: Dec. 18, 2024
• Therapy,  Old City Counseling,  Counseling,  Philadelphia,  Old City,  Stress Management,  Stress,  Holidays

The holidays often bring joy, connection, and celebration, but they can also come with unique challenges that impact mental health. Whether it's financial stress, family dynamics, or feelings of loneliness, this time of year affects everyone differently. Here are strategies to navigate the season while prioritizing your mental well-being. Read More

• posted: Dec. 10, 2024
• Old City Counseling,  Philadelphia,  Universal Human Rights Month,  Human Rights,  Old City,  International Human Rights Month

December 2024 marks Universal Human Rights Month. Human Rights Day is celebrated on December 10th, yet the movement is recognized throughout the whole month of December. This month holds its importance as it is the month that the Universal Declaration of Human Rights document was brought into light, back in 1948. This landmark document shares the undeniable rights that everyone is entitled to as a human being. This is regardless of any race, color, upbringing, social status, political views, language, etc. Read More

• posted: Dec. 03, 2024
• Old City Counseling,  Philadelphia,  Old City,  Gratitude,  Gratefulness,  Blog,  Thanksgiving

The holidays are hard sometimes and bring out the complexity of our human experience. We may be surrounded by family and still feel empty. We might be grieving and feel happy being with those who are here with us. We might feel grateful for all that we have in this life and sad for what we have never had. It is okay to feel grateful and other emotions like sadness, anger, loneliness, and grief at the same time. Our feelings can coexist and each be valid in their own separate experiences and stories. This concept is also known as “dialectics” coming from DBT, Dialectical Behavioral Therapy, an evidence-based treatment, founded by Marsha Linehan. Dialectics means “the idea that opposing ideas, emotions, or experiences can coexist.” The DBT framework aims to teach us how to practice acceptance in our lives and also work towards changing behaviors that do not serve us. Read More

• posted: Nov. 19, 2024
• Therapy,  Old City Counseling,  Seasonal Affective Disorder,  SAD,  Old City,  Philadephia

As we approach holiday time, many are experiencing joy and togetherness, while others may be struggling most. Winter brings shorter and darker days, colder weather, grief of missing loved ones, and holiday stress. It is very important, during this time, that we take proper care of ourselves and our mental health. During the winter, many people can experience SAD, or Seasonal Affective Disorder. SAD is a type of depression that can occur at the same time every year, mainly in places where there is less sunlight during that specific time of year. Usually these feelings will persist for about 4 months out of the year and start in fall, continuing through the winter. Symptoms of SAD include fatigue, depression, isolation, hopelessness, and more related symptoms. When you experience SAD, you often have low energy and feel moody. Symptoms specific to fall/winter SAD include oversleeping, changes in appetite, weight gain and tiredness. Check in with yourself and your loved ones this winter, and we can get through SAD together. Reach out to us at Old City Counseling if you are interested in counseling services! Read More

• posted: Nov. 13, 2024
• World Kindness Day

November 13th, 2024 marks World Kindness Day, which is a global day of observance dedicated to promoting and celebrating acts of kindness. World Kindness Day had its start in 1998 when the World Kindness Movement established it to encourage kindness throughout communities. Each year, this day serves as a reminder to spread kindness and show what a positive impact kindness can have on the world. It encourages those around the world to partake in acts of kindness and foster positive relationships with those around them. There are many ways to celebrate kindness, and we encourage everyone to continue this celebration throughout the year, not just for one day. Let’s make it a goal to do one random act of kindness everyday! Read More

• posted: Nov. 05, 2024

Mindfulness is a tool that involves turning inward, focusing on the present moment, and accepting what is. This can look like focusing on your breath, journaling, moving, processing thoughts and Read More

• posted: Oct. 29, 2024
• Mental Health,  Mental Health Awareness,  Old City Counseling,  Philadelphia,  Old City,  Mental Health Matters,  Journal,  Journaling

The Old City Counseling Team wishes you a fun and safe Halloween! As we approach the end of the month this week, here are some journal prompts to reflect back on your month and prepare for a new month. Journaling is a great way to practice mindfulness and allow yourself the space to check in on your thoughts, feelings, and experiences. Read More

• posted: Oct. 22, 2024
• Mental Health,  Old City Counseling,  Counseling,  ADHD,  ADHD Awareness Month,  ADHD Awareness,  Philadelphia,  Old City

ADHD, or Attention-Deficit Hyperactivity Disorder, is a neurodevelopmental disorder affecting both children and adults. It is described as a “persistent” or ongoing pattern of inattention and/or hyperactivity-impulsivity that gets in the way of daily life or typical development. Individuals with ADHD may also have difficulties with maintaining attention, executive function (or the brain’s ability to begin an activity, organize itself and manage tasks) and working memory. Read More

• posted: Oct. 15, 2024
• Therapy,  Old City Counseling,  Counseling,  Philadelphia,  Therapist,  Old City

Have you ever felt super awkward in a therapy session when it is silent and your therapist isn’t starting to talk? It’s not you, it’s them! There are many therapeutic reasons why therapists intentionally use silence in sessions. Just know, nothing has gone wrong! Embrace and lean into the discomfort. Read More

• posted: Oct. 09, 2024
• Mental Health,  Mental Health Awareness,  Therapy,  Old City Counseling,  Old City,  Intuitive Eating

Intuitive Eating (IE) is an evidence based, self-care, and mind-body health approach to food, body, movement. The founders of IE, Evelyn Tribole and Elyse Resch created this weight neutral and inclusive framework as an attempt to guide individuals out of the never ending cycle of dieting and weight loss. The foundation of intuitive eating is interoceptive awareness; the ability to perceive physical sensations that arise from within your body. There are over 90 different studies on Intuitive Eating to date and a validated assessment scale. Intuitive Eating is a very personal and mindful journey, where individuals are able to explore their psychological and physical needs as a direct response to their body's cues, while also honoring their health. IE can provide happiness and satisfaction around food, less stress about food, body acceptance, and just overall freedom! You deserve this. Read More

• posted: Oct. 01, 2024
• old city counseling,  morning,  night,  routines,  habits,  healthy

Many individuals struggle to wake up in the morning and find it difficult to get to sleep at night, or both. We may resort to scrolling on our phones which can effect our quality of sleep and produce more anxiety. Having a consistent and reliable morning and night routine can help us cope with stress, lower anxiety levels, and can better our quality of sleep. Read More

• posted: Sep. 25, 2024

One of the most important forms of self care is to value your own needs and feelings! This does not mean that setting boundaries is easy or comfortable. However, gathering the courage to set limits and assert your needs is learning how to prioritize yourself and tolerate uncomfortable emotions. Remember, you have the right to say no without a reason and do not need to over explain your boundaries to anyone. In order to create healthy and safe relationships it is important that we trust ourselves in what feels comfortable and safe to us individually, regardless of how others react. This week when you would normally say yes to someone and abandon your own needs, try saying no and see how it feels. Practice choosing you :) Read More

• posted: Sep. 10, 2024
• Therapy,  Old City Counseling,  Counseling,  Old City,  Suicide Awareness,  Suicide Awareness Prevention Day,  Suicide Prevention

September 10 marks World Suicide Prevention Day, a time to raise awareness and encourage conversations about mental health. Suicide prevention is a collective effort, and we can all make a difference. Read More