https://www.perrinpsychology.com/guided-progressive-muscle-relaxation daily 0.75 2021-03-15 https://www.perrinpsychology.com/home daily 1.0 2023-11-30 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1613955853244-G6U1NTZ5VETAVOS1XMJ2/computer%2Bwith%2Bview.jpg Home Currently offering teletherapy Sessions take place virtually on a secure, HIPAA-compliant platform that allows you to easily access appointments. https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614216617546-JUEX9UKBBYFQ2UWFNAQ2/K-Services-LifeTransitionsS.png Home - Past Trauma https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614213843223-AQ5UFX0QH4PXNEJM4LEA/K-Services-Chair.png Home https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614222824424-3JJ1T5M9RM351R4CLVPE/K-Services-MoodS.png Home https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614216723212-2R5WCWOGJ62DDJOB7H3P/K-Services-IdentityS.png Home https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614213888637-IXW0XHM1WVMEDXXR34PA/K-Services-Couch.png Home https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614216745070-3SB56NYY0TVJ83UQ0RD4/K-Services-StressS.png Home https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614216665874-RG8AGA1KQ66POBVBWIY1/K-Services-RelationshipsS.png Home https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614222851586-8KU4CJSYZUNB58CJ0X1A/K-Services-MoodNew.png Home https://www.perrinpsychology.com/faqs daily 0.75 2023-03-09 https://www.perrinpsychology.com/thesixcategoriesofselfcare daily 0.75 2021-03-15 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614398993675-FUCRQE9SWIRLW25AWH8K/bruno-nascimento-PHIgYUGQPvU-unsplash.jpg The Six Categories of Self-Care - Physical This category includes things that enrich your physical wellbeing. Go for a walk, do yoga, build an exercise routine, or stretch Eat healthy foods to nourish your body Stay hydrated Get 8 hours of sleep https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614455753258-AFNF0YQ4J1AVIUY8HYW2/joao-tzanno-E3AQ09IW6oA-unsplash.jpg The Six Categories of Self-Care - Intellectual/Creative Do things that stimulate your mind, such as: Read a book (could be fiction, non-fiction, autobiographical) Develop a new skill, such as learning a language or trying a new recipe Play a word game or do a crossword puzzle Watch a documentary on a subject that interests you https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614456598779-3A99VPSSBRVCQG054T16/corinne-kutz-tMI2_-r5Nfo-unsplash.jpg The Six Categories of Self-Care - Practical This category may not be the most glamorous form of self-care, but it involves helpful activities that prevent future stressors, such as: Creating a budget Activities related to professional development Scheduling a doctor’s appointment Organizing your house and donating items that create clutter https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614402567674-F47CGBL639PX1BDZDON1/alejandro-pinero-amerio-KBn4-lyqRgQ-unsplash.jpg The Six Categories of Self-Care - Spiritual This type of self-care involves activities that nourish your soul. Connecting with nature Engaging with your religion or spiritual belief Practicing meditation or yoga https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614402290858-NAZ8WC5F95TEXFT4ZWS1/green-chameleon-s9CC2SKySJM-unsplash.jpg The Six Categories of Self-Care - Emotional This kind of self-care helps you to reflect on emotions and sit with difficult feelings. Write in a journal or keep a gratitude notebook See a therapist Express emotion through music, dance, or artwork Engage in mindfulness practices Create boundaries and stick to them https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614456366535-O2AXF1YOX0XK2XNCSEVV/serey-kim-rohgOEQIMy8-unsplash.jpg The Six Categories of Self-Care - Social Feeling a sense of belonging and connectedness to others is so important for our mental health. Schedule a regular activity with family or friends (Sunday brunch, Thursday morning yoga class, Friday game night, etc.) Join a club, group, or sports team to make new connections Send a card or bake cookies for a friend, just because Volunteer in your community (or at your local animal shelter) Cook a meal with friends over Zoom or FaceTime https://www.perrinpsychology.com/thought-provoking-questions-to-ask-your-partner daily 0.75 2021-03-01 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614564551885-RTDM2SJ2H7EKJ2R9DWG7/fleur-brebels-7CWOugPdf0Y-unsplash.jpg Thought Provoking Questions to Ask Your Partner https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614566153188-BFVR7WPVV31C7S79ZONT/hanna-morris-nToQmQBuOzM-unsplash.jpg Thought Provoking Questions to Ask Your Partner https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614566181109-NX2MJTUYX12RQ09IK3WF/hian-oliveira-7-gtkXm2b5U-unsplash.jpg Thought Provoking Questions to Ask Your Partner https://www.perrinpsychology.com/guided-meditation-for-anxiety daily 0.75 2021-03-15 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614547586603-DDPDA6P8UDL9FHQN3E23/an_vision-ydS1df6jm8U-unsplash.jpg Guided Meditation for Anxiety - The science behind meditation When your mind wanders, it lights up the Default Mode Network (DMN) in the brain. The DMN is what allows us to engage with memories of the past or thoughts about the future. It’s also the part of the brain that allows us to endlessly ruminate about our anxiety, stress, and fears. The active ingredient in meditation is “attentional switching” - the act of bringing your attention back to the present moment each time your mind wanders. When you do this, you activate areas of the prefrontal cortex (our brain’s “control center” that helps us focus). Meditation causes the DMN to quiet down and, over time, to be less active even when not meditating. Meditation doesn’t work by allowing you to get rid of your emotions. It helps you control your relationship to your emotions. Want to get into the nitty gritty? Read more here! https://www.perrinpsychology.com/four-conflict-styles-that-hurt-your-relationship daily 0.75 2021-03-15 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614549670774-BJITOVOYU9PKTYTVZ6JS/The-Four-Horsemen.png Common Relationship Conflict Styles and Their Antidotes https://cdn.gottman.com/wp-content/uploads/2013/04/The-Four-Horsemen.pdf https://www.perrinpsychology.com/free-resources daily 0.75 2021-03-16 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614545333613-YREWO9VJM03GHVZ2QZ7Q/linh-le-Ebwp2-6BG8E-unsplash.jpg Free Resources https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614457627631-D8CS9ACK20C7ZG0BZJI4/serey-kim-rohgOEQIMy8-unsplash.jpg Free Resources https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614548135258-74Q522PZII7SAH0WPWVH/an_vision-ydS1df6jm8U-unsplash.jpg Free Resources https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614556273549-KJ2COT11FFMLSZT4149F/The-Four-Horsemen.jpg Free Resources https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614566428011-DWWCC7Y7IPAFSJPFMTNS/fleur-brebels-7CWOugPdf0Y-unsplash.jpg Free Resources https://www.perrinpsychology.com/about daily 0.75 2023-11-26 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614830481188-A5T2ELQBOYPH1G5KR1XG/headshot2.jpg About - About me I’m a licensed clinical psychologist who has been working with individuals and couples since 2012. I received my doctoral degree from Adler University in Chicago and am licensed in DC and Virginia, as well as through PSYPACT (which allows me to provide telehealth services in 39 states). I specialize in working with people who have had traumatic experiences, but also have expertise working with clients who are experiencing mood disorders, stress, life transitions, relationship issues, and identity concerns. Our work together will be filled with compassion, understanding, and curiosity. I adamantly believe that my job as a therapist isn’t to “fix” people, or to give advice, or to tell you what to do. My job is to help you untangle, and then put the pieces together - to meet you exactly where you are while gently encouraging your growth - and to help you unlock your own wisdom and strength. https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614392345251-HWYUFEBB5IQXVQVYTYPE/hanson-lu-efKJ8K7e18E-unsplash.jpg About - My approach My approach to therapy is integrative, relationship-based, and holistic. Everyone is different, with such unique life experiences and circumstances, that there can’t be a “one-size fits all” approach to treatment. This is why I’m trained in many different modalities (CBT, mindfulness, ACT, relational psychodynamic, and phase-oriented trauma treatment, to name a few). I am here to join and collaborate with you so that we can figure out how to get you where you want to be…together. I’m with you every step of the way. https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614393987080-AGXA23OQUS9KR22A4FGB/gaelle-marcel-f9J5L_2u-I0-unsplash.jpg About - Why I became a psychologist The irony that I became a therapist is not lost on me. I can remember going through a difficult time as a young adult and starting therapy with the firm belief that talking to a stranger was not going to help me solve my problems. In fact, it was up to me to fix them…no one else. Oh, how wrong I was. I look back at that version of myself with a smile and compassion for the place I was in at the time – this is what jump started it all. Through my own experience as a client, I realized just how healing and meaningful therapy can be. To be genuinely seen and heard by someone without judgment and with a whole lot of empathy – it’s some powerful stuff. I feel truly honored to do this work. https://www.perrinpsychology.com/contact daily 0.75 2024-04-17 https://www.perrinpsychology.com/services daily 0.75 2023-03-09 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614263199457-K8AHUO4HDEQXL7EVCETY/K-Services-Couch.png Services Couples Therapy 50 mins | $240 80 mins | $300 https://images.squarespace-cdn.com/content/v1/6032d12beb8dea0750b5ded2/1614262788135-DYU1AIGUT489DM85JZCB/K-Services-Chair.png Services Individual Therapy 50 mins | $210