We are thrilled to announce that we will be adding two new providers to our team this Fall. Catherine Conger (LCSW) and Danielle Johnson (LPC) will be joining our other 6 providers to help meet the demand for services in our area. 

Catherine Conger is a licensed clinical social worker (LCSW) who has training and experience working with children, adolescents, families, and adults who present with a variety of issues, including; PTSD/Trauma, anxiety, depression, grief, behavioral difficulties, family difficulties/problems, mood disorders, and codependency. Cat has specialized training in treating the effects of trauma in individuals and families. Cat is trained in Trauma-Focused Cognitive Behavioral Therapy and is a Certified Family Trauma Professional. 

Danielle Johnson is a licensed professional counselor (LPC) in Virginia, who has experience working with children, adolescents, and adults. She provides treatment for a number of concerns including anxiety, mood issues, behavioral difficulties, and adjustment and attachment concerns. Danielle has specialized training and experience in treating trauma and early attachment concerns. She is trained in Trauma-Focused Cognitive Behavioral Therapy and EMDR, is a certified Parenting Apart; Co-Parenting Together (PACT) Instructor, and is trained in the Circle of Security program, an intervention designed to improve attachment relationships between parents and children.

We are very excited to add these two practitioners to our group. Both will start in late August/Early September 2019. We are currently scheduling appointments. If interested, please contact Dr. Etu at ext. 1. 

There has been a lot of talk recently about mindfulness. And for a good reason - research has shown that it may have positive effects on attention and focus, improve immune health, help with emotion regulation, and possibly even improve relationships (for a good overview of the possible benefits see this APA article from Psychotherapy Vol. 48, No. 2). TIME recently released a Special Edition entitled "Mindfulness: The New Science of Health and Happiness," which is well worth the $14 (a special thanks to a client who brought me a copy). But what is Mindfulness? 

When you hear the word 'mindfulness,' your brain may be flooded with images of Buddhist monks in orange robes, skinny people doing impossible yoga poses, or the hippie movement of the 1960's. However, mindfulness has infiltrated modern American psychology and pop-culture, and it brings with it a new way (for "westerners") of thinking that may help bring some balance back to our chaotic, busy, and media-obsessed lives (trust me, I'm not judging - I am currently writing this while watching TV, eating, and occasionally checking my email).

Mindfulness, at its essence, means being in the moment. Focused on what is happening around you. Paying attention to what you see, taste, hear, smell, and touch. Focusing your mind on one thing at a time, and avoiding the distractions (e.g., phone, TV, email, worries about tomorrow, ruminative thoughts about yesterday) that detract from that one thing you are focused on. The idea is that life is a series of moments, each one here and then gone. If you miss a moment, you miss a period of your life. How often is your brain really focused on what is happening NOW? How often are you distracted by media, your thoughts, daydreaming, or worries? 

In relationships, being mindfull may be especially important. For example, if you are a parent, think about the time you spend with your children. If you are like me, at times you likley find yourself texting, answering emails, or thinking about the 5,000 things you need to do in that precious 2 hours between the kids' bedtime and yours. Kids KNOW when we are not giving them our full and complete attention (ever noticed what happens the second you answer your phone?). In fact, they find every imaginable way to try to get our full attention. Having moments with your children when you are really focused on what they say, what they are doing, how they are feeling, and what is happening between you is essential to building good parent-child relationships. For that matter, being mindful in relationships is essential to ALL relationships (Have you ever talked to someone while they are watching TV? Annoying, right?). We all value the times someone is really present, focused, and in the moment with us.  

So where do you start? If you are interested in giving this mindfulness thing a try, there are some pretty simple things you can do to start being more aware of what you are doing in the moment:

1) Try focusing on one thing at a time. We are all used to multi-tasking, although most research seems to indicate we are not really all that good at it. We tend to do better when focused on one thing at a time. Choose something you tend to do while doing other things (e.g., watching TV, working, playing with your kids, eating, riding the train, walking, listening to music, exercising, etc.). Try doing this activity while doing NOTHING ELSE. Try to focus your brain on what you are doing (what you see, hear, taste, smell, touch). It may seem difficult, boring, or like wasted time at first. After the activity is done, think back to how much of it you remember. Think about how that one moment in time was recorded in your memory. Compare that to other times you did the activity without being focused on it. See if this helps your productivity or quality of life. If it helps, keep doing it with more and more activities. 

2) Breathe. One of the simplist ways of being mindful is to do deep breathing exercises. Try sitting in a quiet place. Close your eyes and just focus on your breath. Breathe in in for 4 seconds and out for 6, filling up your stomach and then your chest, and slowly letting the air out of your chest and then out of your stomach. When thoughts pop into your head (and they will), don't be hard on yourself, just notice that a thought popped up, remind your brain to focus on your breathing, and move your attention back to your breath. 

3) Try Yoga (or another physical activity that encourages a focus on your body). Yoga is a great way to increase mindfulness because it encourages a focus on your body and breath. It is calm, so you can focus on these things more than you would when playing faster-paced sports. However, you can also practice mindfulness when preparing to hit a baseball, running, walking, dance, horseback riding, or even shooting a bow and arrow. Next time you do physical activity, really pay attention to your body. Notice your muscles, your heart-rate, your breathing, where your body is in space, etc. Pay attention to how this focus impacts your enjoyment of the activity. 

4) (Don't Hate Me for Saying This...) Put Down your Phone. One of the things about our current culture that is particularly anti-mindfulness is our addiction to our smartphones. It is way too easy to click on that Facebook, Email, Youtube or Twitter icon and .... 5 hours later realize that you got sucked in. Phones can also be bad for relationships - think about all the times you are around your family or friends, and you or they are on the phone. It's hard to connect to others when our attention is focused on that $400 mini-computer that we will probably find a way to implant in our head one day. Try this - choose an hour a day to put the phone away. If you feel really motivated - schedule 30-minute intervals throughout the day when you are "allowed" to check your phone, and leave it away the rest of the day. Good luck, because this one is hard.

5) Limit TV/Games/Screen Time. If you are still reading at this point - well done! Most people probably bow out after #4. Another thing to try is cutting back a bit on screen time. When we are playing games or watching TV, our brains sort of zone out (very different from mindfulness). It is really easy to turn on the TV the moment we get bored. But think about the last time you binge watched Gilmore Girls or Game of Thrones... kind of feels like you weren't really around for that 25 hours of your life, right? Our brains are used to immediate stimulation, all the time. So you are likely to feel really bored at first. If you can get past that, you may find that you find other things to do, and you may actually find that they are more relaxing and enjoyable than TV was. 

Remember - our brains are not used to focusing on one thing. It takes time and effort to get good at being mindful. While it is not possible (or even desirable) for us to be mindful every second of the day, having just a few more moments throughout your day when you are being mindful and aware can help you to slow down, reduce anxiety, improve relationships, and enjoy life! 

​These strategies can help, kids too!

We are excited to announce that as of January 1, 2017 we will be in our new office located at:

510 Princess Anne Street, Suite 101
Fredericksburg, VA 22401

The new location is in the heart of downtown Fredericksburg on Princess Anne Street, near the post office and train station. The building is a free-standing brick building that is clearly marked, with ample off-street parking. Our new office space will allow us to offer additional services to the community, such as groups, courses, and trainings. We know it is an inconvenience for everyone to move offices, but we hope that you will be as happy as we are with the new space! 

If you have any questions about the move, please do not hesitate to contact us. 

One of the primary goals in founding WellSpring was to create a practice that can provide high-quality services for the entire family, as well as to help meet the growing needs of our community as a whole. Coming from a background in integrated healthcare, I am a firm believer that you receive the best care when your providers are working together. The old saying "two minds are better than one" is certainly the case when you have colleagues to brainstorm with, consult with on difficult cases, learn from each other, and provide support. One of the goals in opening this practice, was to eventually offer families the option of having multiple providers who can work with different family members in a collaborative way. 

I am very excited to welcome two new providers to the practice: Dr. Sarah Etu, Ph.D., LCP, and Dr. Robyn Van Brunt, Ph.D., LCP. The three of us will be teaming up to work toward realizing the vision of WellSpring. Working together will allow us to offer a variety of additional services, including increased options for families in terms of collaborative care, new groups and courses, increased community outreach, and additional treatment approaches. We all share the same goal - to help provide high quality services to our community. 

Here is a preview of some of the exciting things to come:
1) Integrated Care for the Family: Having three providers working together in the same space will allow us unique opportunities to work together as a treatment team if you desire this service. For example, there is often a conflict of interest in having one provider treat multiple family members (e.g,. providing child therapy for a child and individual therapy for a parent). However, having the option of individual providers who can work very closely together can be a tremendous advantage for many families. 
2) Expanded Services. Bringing together three providers who have unique training and experience, as well as different areas of expertise, allows us to collectively offer a wide variety of services without compromising on the quality of those services.
3) Increased Parenting Resources: With 8 children between the three of us, we can provide both professional support paired with parental understanding (and non-judgement) in helping parents navigate the many challenges of parenting. Examples of services we are planning include parental support groups, trainings in effective discipline techniques, and courses for new and expecting parents to help parents navigate the first few (often challenging) years of parenting. 
4) Provider Education and Growth: We have integrated regular group supervision and consultation, continuing education, and peer education into our practice. This means that whichever provider you are seeing, they will be pushing themselves more to stay current in the field, to develop new techniques, to consult with and learn from others, and to get additional ideas on how to most effectively serve you. We believe three brains are better (for both clients and providers) than one!

Dr. Etu and Van Brunt will begin seeing clients as part of WellSpring later this year (until then, they will continue to see clients through their existing practices). We are all very excited about our new partnership and about the advantages this partnership will bring to the individuals we have the pleasure of working with each day! If you have any questions or concerns about how this partnership will impact you, please do not hesitate to contact any one of us. 

Most new parents would agree - dealing with infant sleep problems can be challenging. Having that sweet little person, screaming at the top of their lungs, and every effort to lull them to sleep failing miserably, can make anyone feel a little frazzled. There are many wonderful books out there to help, and there is not one "right" answer to solving sleep issues. Even the experts disagree about which techniques are best. 

I am not an expert in infant sleep, so please don't take these suggestions as the ONLY available or even the BEST available resources, but these are some resources that parents googling "sleep problems" at 3 in the morning might find useful:

The website http://www.troublesometots.com/ is a great resource. It is humorous and practical, and gives you a variety of strategies to try. (It was one of the few places I was able to find information about how to transition a baby from swing to crib - and her advice worked very well). Look at the "Baby Sleep Guides" on the main menu for a great overview of things to keep in mind at each stage of your infant's development. 

There are many books out there. Two of the most popular classics are "Solve your Childs Sleep Problems" by Richard Ferber and "Healthy Sleep Habits, Happy Child" by Marc Weissbluth. You may know of the Ferber method as the "cry it out" method.  It is recommended by many pediatricians and psychologists. If you can stomach letting your baby cry for a few nights, the method does work well for many families. The Weissbluth book discusses the importance of early bedtimes and avoiding letting infants/children become over-tired. It also discusses various ways to help children sleep through the night. It can be helpful even for parents of older children. Both books have valuable information. Again, there is no "right way" - do your research and choose a method that seems to be the best fit for your family. 

I hope you find these resources helpful (and don't worry - your child will eventually sleep through the night)!

Welcome to WellSpring Child and Family Psychology! I am very excited to be starting a private practice in the Fredericksburg community - and look forward to being here for many years to come. Whether you are an "old" or "new" client, I welcome you to this practice and encourage you to explore this site to learn about the mission of WellSpring and the services available here.