Managing emotions

Constantly worrying? How to soothe rumination using somatic psychotherapy

Written by Here Counseling

Have you ever been driving somewhere, and a memory from the past suddenly overwhelms you and you forget where you are going? Have you ever woken up in the middle of the night and began to worry about all the things you need to do, until the thoughts take over and you cannot fall back to sleep? Or have you ever had a perfectly normal day, when all of a sudden, a negative thought creeps into your head and snowballs into a sadness that you can’t shake off? This is rumination, persistent negative thoughts that hijack our minds, interfering with normal activity.

Many clients turn to therapy because they cannot get out of their heads or worry too much. Rumination is common, normal, and most of the time, temporary. In some severe cases, it can become continuous and negatively impact daily functions. More common temporary rumination is the mind’s way of letting us know we are anxious, and we can do something to help soothe ourselves out of this state.

Do thoughts have you, or do you have thoughts?

The way I like to describe rumination is that it feels like thoughts have you, rather than you having thoughts. It’s as though your thoughts are dragging you away from your centered self. Thoughts are in control, not you. Here are a few techniques that can get you back to feeling that you are in control of where you mind goes.

1. Move your body to reduce worry

A great way to unlock ourselves from rumination is to move our awareness into our body. If you find yourself ruminating in bed while trying to fall asleep, hug your knees tightly to your chest and then alternate that position with a long, big, full-bodied stretch. You will find that you naturally inhale deeply on the stretch and exhale slowly when you crunch you knees to your chest. Do this a few times. You might even want to exhale with aahhh, shhhhhh, or hhmmm sound, which stimulates the vagus nerve system, helping to promote inner balance and relaxation. 

If you’re driving, shoulder rolls can help bring your focus to your body and you can keep both hands on the wheel! Try inhaling as you roll the shoulder forward and up, and exhaling as you roll them back and down. Try to trace the widest circle your shoulders can make. Again, you can add a sound on the exhale – and the best thing about doing this when you’re driving alone is that no one can hear you. So, make the sounds as loud and weird as you want. A sense of playfulness can also help ease our way out of obsessive thinking.

2. Touch your body to reduce worry.

If you find yourself ruminating, you can give yourself a gentle face massage, or lightly tap the tips of your fingers on your face, head, neck, chest, and shoulders. This body stimulation will aid in notifying your brain that you are safe and not in harms way. It will signal to your brain that it’s OK to relax. You can also alternating tapping your right and then left thigh, which activates your right and left brain, aiding in re-orienting and unhooking from repetitive thinking.

3. Focus on your breath to reduce worry

A tried-and-true method that has helped many of my clients fall back to sleep or bring them swiftly out of a rumination episode is a ten-count visualization. This works best with eyes closed or soft inward focus, so do not do this on the road! Tune into your natural breathing rhythm. When you’re ready, visualize the number one in your mind’s eye as you exhale. Conjure the number so that you see it in front of you, almost like the number appears in your mind floating. Do this for each number all the way to ten, and then begin again with number one. This is the key – always return to one after you reach ten. Some nights, it might take three rounds before you fall sleep and others, ten or twenty. Keep at it! If you find your mind returning to intrusive thoughts let them glide by and return to your ten count visualization.

If you can’t close your eyes, but you need a breathing technique to re-center yourself after you have moved or touched your body out of rumination, a simple box breathe can help. Visualize your inhale moving up the left side of a square, extend or hold the inhale as you visualize tracing the top line of the square, exhale as you visualize tracing down the right line of the square, and extend or hold the exhale as you visualize tracing the bottom line, completing the square.

Freedom to be.

Repetitive thoughts do not have to drag us away from ourselves. They are signals that we need some reassurance, re-calibrating, and re-centering. Activating the body is a powerful way to exit the hamster wheel of obsessive thinking and anchor ourselves in the life force of breath, and just be.

-Arianne MacBean

Somatic therapy in Pasadena with Arianne MacBean, AMFT
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Anxiety

Why do I get panic attacks? How to soothe yourself and restore calm inside, for lawyers and other professionals

Written by Connor McClenahan

The familiar pounding in your chest, the tightness in your lungs – it can feel like you’re having a heart attack. What’s worse is you are afraid it could happen again at any moment. You feel hesitant going out, being social, even driving, for fear that you’ll have another attack.

As someone who takes pride in your work, who is used to pushing hard and getting a result, it’s common to feel shame about the anxiety attacks. You can wonder

  • Why is this panic attack happening?
  • Why won’t it go away?
  • What do I do when I have panic attacks?
  • Do other professionals experience this?

There are many people who experience panic just like you. It’s a common way our bodies react when anxiety flares up. Let’s talk about why panic attacks happen and how to shift your approach to help you grow.

Why you’re experiencing panic attacks: suppressing anxiety

Panic attacks happen when anxiety is “disregulated”. This means that the anxiety isn’t consciously seen or paid attention to. When this happens, the anxiety doesn’t have a backboard. It becomes louder and louder until it shows up in a strong physiological way: heavy breathing, tight chest, and the feeling like something is seriously wrong in our bodies.

Why is the anxiety not consciously paid attention to? For some of us, we don’t like to pay attention when we’re anxious. We might avoid feelings like disappointment, worry, and concern because they make us feel out of control. Sometimes our way of getting through those feelings is to “change the channel”. This is called affect suppression. When the feeling of anxiety comes up we don’t pay attention to it or wonder about it – we try to get it out of our heads. This can look like

  • Addictive behaviors
  • Fidgeting
  • Workaholism
  • Excessive phone use
  • Substance use
  • Sleeplessness
  • Avoiding silence

But the trick is, the less we pay attention to the anxiety, the louder it tends to get.

How to make panic attacks stop: seeing anxiety as a signal

For panic attacks to stop, we need to see anxiety as a signal, not a disease. Our anxiety is usually a signal that something doesn’t feel safe. It’s a sign that something needs attention, just like when a fire alarm goes off.

If your building’s fire alarm went off, you wouldn’t put in headphones right away. You’d turn, look, not for the alarm sound, but for the look and smell of smoke. In the same way, our panic attacks are not themselves the thing we need to “fix” or make go away. They are a signal that something is off in our lives. It may be a relationship, a re-emerging trauma, a life-transition, or work-related stressor that is no longer tolerable. Your mind is telling you that you’re unsafe and you need to pay attention.

What happens if we don’t pay attention to the anxiety signal?

If we don’t pay attention to the signal of anxiety, our panic will get worse. The more common panic attacks become, the more they lead to agoraphobia – the fear of leaving the house. You may feel this presently in your life. It’s the feeling of fearfulness and avoidance of any trips or engagements that take you away from home. The fear that you’ll have another panic attack keeps you close to home. People who have agoraphobia struggle to accomplish daily tasks and the world feels unsafe to them.

Additionally, if we don’t pay attention to anxiety, we continue to avoid and suppress it through addictive behaviors. It becomes hard to sleep, hard to rest, hard to concentrate. We depend more and more on substances like caffeine, alcohol, and other addictive substances. We avoid anything that will trigger an attack.

Most of all, when we don’t pay attention to anxiety, we diminish some of the most vibrant parts of ourselves.

There’s a different way to handle anxiety and panic attacks

We need to learn a new way to engage our anxiety if we want panic attacks to subside. For lawyers and other professionals, it can be hard to slow down and trust that doing so will actually move them forward faster than “changing the channel”.

It’s incredibly difficult.

Because listening to your anxiety requires a new voice inside: one that can be understanding and empathetic toward your experience. One that is soothing rather than critical. It can be difficult to trust that this small act is actually a fulcrum that will change the course of your life. Yet this is the work I engage in all the time with people just like you. One of the most powerful things you can do with your panic attack is give yourself a chance to listen to yourself. I can help you do that. Contact me today for a consultation.

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Connor McClenahan

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Childhood ADHD screener. Pre-Adoption Evaluation for parents trying to adopt child as psychologist helps individual or couple with adoption process
Testing and Assessment

Pre-Adoption Psychological Evaluations: Everything You Need to Know

Written by Here Counseling

The journey towards adoption can be a roller-coaster of emotions, hopes, and uncertainties. If you are a prospective adoptive parent, you may feel wholly overwhelmed by the process. This can be frustrating and confusing. You may find yourself wondering why the worthy goal to provide a loving and stable home for a child in need is so challenging. Perhaps you are thinking that a Pre-Adoption Psychological Evaluation is just one more box to tick in a series of required steps towards your goal. Additionally, you may be wondering why it is even necessary.

I am here to simplify this process. Psychologists play a crucial role in the adoption process. We offer support and conduct Pre-Adoption Psychological Evaluations to ensure the best possible match for both child and family. My goal is to make this part of the process comfortable, streamlined, and straightforward for you. Firstly, let me explain what we will be doing and why Pre-Adoption Psychological Evaluations have become a mandatory step in the adoption process.

To learn more about our pre-adoption psychological evaluation services in California, click here. You can also book a call with us at the button at the bottom of the page.

Understanding Pre-Adoption Psychological Evaluations

A pre-adoption psychological evaluation is a comprehensive assessment conducted by a psychologist to determine the psychological readiness of prospective adoptive parents. This evaluation aims to provide insights into the individual’s emotional well-being, parenting abilities, and capacity to meet the needs of an adopted child. Here are some key aspects of the evaluation:

1. Psychosocial History

Firstly, I will conduct a clinical interview to assess your psychosocial history. This includes an exploration of your own family of origin and your mental health history, including any previous diagnoses or treatments. By understanding your mental health journey, I can assess its impact on your current well-being and coping strategies. That’s because this helps me identify potential challenges and develop strategies to support you in providing a loving and stable environment for your future child.

2. Parenting Attitudes and Skills

Secondly, I will ask you about your parenting attitudes, beliefs, and strategies. My aim here is to learn more about your ability to provide a nurturing and supportive environment. We will explore elements such as your parenting approach, discipline methods, and communication style. This part of the assessment helps ensure that your parenting style aligns with the needs of the child you adopt.

3. Relationships and Support Systems

Thirdly, I will evaluate your current support systems, including your relationships with family, friends, and community, which contribute to a strong support network. I recognize the importance of a robust support system in the adoption journey. By assessing the quality of your relationships and the availability of social support, I can gauge the resources you currently have in place and recommend additional resources, if relevant, to help you navigate the joys and challenges of adoptive parenting.

Common Questions about Pre-Adoption Psychological Evaluations

1. I’ve already done so much. Why is a psychological evaluation necessary for adoption?

A pre-adoption psychological evaluation is necessary to ensure the well-being and compatibility of the prospective parents and the child, promoting a successful adoption outcome and long-term family stability. By assessing various psychological factors, I can identify any potential challenges or areas of strength, which allows me to provide targeted support and guidance throughout the adoption process.

2. I have faced mental health challenges in the past. Sometimes I still do. Will this affect my chances of adopting?

Firstly, having a history of mental health challenges does not automatically disqualify someone from adopting. Psychologists focus on assessing your current emotional well-being and coping strategies. I understand that individuals grow and evolve over time. Thus, your present state matters most in determining your readiness to provide a loving and stable home. I work collaboratively with you to address any concerns and to provide resources and strategies to support your emotional well-being throughout the adoption journey.

3. What can I do to prepare for a pre-adoption psychological evaluation?

Prior to the evaluation, it is helpful to reflect on your motivations for adoption, review your parenting strategies, and be open and honest about your experiences and challenges. Initially, consider what you envision for your future family. Next, think about any concerns or questions you may have. Remember, the evaluation is designed to support you in the adoption process, so approach it with an open mind and a willingness to share your thoughts and feelings. Understandably, it can be uncomfortable to talk about such personal topics. That’s why I create a warm, empathetic, and comfortable space for your evaluation, be it virtual or in-person.

Choosing the Right Psychologist for Your Pre-Adoption Psychological Evaluation

It is important to consider what you are looking for from your assessment. I pride myself in offering competitive prices to lower the financial stressor. I also offer both virtual and in-person assessments. Therefore, as long as you are a resident of California, you don’t have to physically be in Los Angeles. If you’re interested in virtual assessment, check in with your adoption agent. Specifically, ask if the country you are adopting from (e.g. India) requires you to be at least partially assessed in-person. If you would like to learn more about Pre-Adoption Psychological Evaluations, peruse common Q&A’s answered by Raising Everlasting Hope by clicking here.

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Person utilizing EMDR to address trauma
EMDR, Managing emotions

Is EMDR the best way to treat trauma? Proven therapy options to help you recover

Written by Here Counseling

Emotional trauma can be a daily struggle. It can be upsetting to have feelings like fear, panic, anger, or sadness pop-up uninvited. Maybe you have wondered about how to get help, but have felt overwhelmed at the options. Which therapist is going to help me? Is there a “right” kind of therapy that will make my daily life better? And what is EMDR?

I understand how hard it can be to settle on the right kind of therapy for you. In this blog, I’m going to help you make sense of a few of the most common approaches to treating emotional trauma, including EMDR, Somatic Experiencing, CBT, and DBT.

Is there a “go-to” way to treat trauma?

In short, no. Trauma affects people in very different ways. It can be caused by a single highly traumatic event or by repeated experiences to what therapists refer to as “little ‘t’ traumas.” Regardless of the form it takes, trauma can cause long-lasting psychological distress that affects every aspect of one’s life.

Let’s talk options, EMDR and otherwise

The most common form of therapy for trauma is talk therapy. Talk therapy can utilize numerous modalities, from psychodynamic to CBT (cognitive behavioral therapy). Both integrate evidence-based practices. They have been tried and tested and demonstrated effectiveness across various populations and symptoms. EMDR is a new method that many people find highly effective to alleviate their symptoms of trauma. However, it is just one of many therapeutic techniques that can help you more effectively cope with and overcome your trauma. Depending on your needs and preferences, you may select for a therapist who specializes in one/multiple of the following forms of treatment.

1. Eye Movement Desensitization and Reprocessing (EMDR)

In recent years, EMDR was developed. It quickly became a popular form of treatment for trauma. EMDR was developed in the late-1980s by psychologist Francine Shapiro to treat PTSD (Post Traumatic Stress Disorder). EMDR targets trauma’s underlying emotional and cognitive processes. Therapists who practice EMDR believe that traumatic experiences can become “stuck” in the brain. Memories of trauma can thus cause negative beliefs and emotions that affect one’s ability to cope. EMDR can help reprocess these experiences and help develop more adaptive beliefs and coping mechanisms.

In summary, EMDR involves bilateral stimulation. This may be achieved through eye movements, tapping, or auditory cues. While focusing on these cues, the client focuses on a traumatic memory. This bilateral stimulation is believed to aid the client as they reprocess their traumatic memory, thereby facilitating the client to process the memory in a new manner. In my next blog, I’ll interview a therapist who integrates EMDR into treatment for trauma to further explore the goals, practice, and effectiveness of EMDR therapy.

2. Somatic Experiencing (SE)

Of the other treatment methods included in this blog, Somatic Experiencing (SE) has the most in common with EMDR. If you have ever heard of “tapping,” you are already familiar with SE! SE focuses on the physical sensations associated with trauma. It is based on the belief that traumatic experiences can become “trapped” in the body. SE theorizes that by releasing these physical sensations, you can release the trauma and heal. In SE, the therapist will help you become more aware of the physical sensations associated with trauma. This may include tightness in the chest, tension in the muscles, or a racing heart. You will then learn to tune into these sensations and to develop strategies for releasing them. SE often involves gentle physical touch, such as tapping or holding, to help the person release the physical tension that is associated with the trauma. The therapist might also guide you through movements or exercises to help release the trauma from your body.

3. Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) focuses on the triad relationship between thoughts, emotions, and behaviors. It is often used to treat anxiety and depression, but can also be effective in treating trauma. CBT will teach you how to identify negative thought patterns associated with your trauma. Then you will learn to challenge them, and then replace them with more realistic, positive, and adaptive ones. This can help you develop coping strategies and improve your overall well-being.

4. Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) was originally developed to treat borderline personality disorder. However, it has been found to be effective in treating other mental health disorders as well, including trauma. DBT focuses on helping you learn to regulate your emotions and develop more effective coping strategies. In DBT, your therapist will teach you how to identify the triggers that lead to emotional dysregulation. You will then learn and practice skills to help you manage your emotions. These skills may include mindfulness, distress tolerance, and interpersonal effectiveness.

So how do I determine which method is right for me?

Actually, you don’t need to choose just one! EMDR is not a standalone treatment for trauma. That means that it is often used in combination with other therapies. EMDR’s goal is to reduce traumatic memories’ intensity and associated negative beliefs. Thus, EMDR can make it easier for you to engage in other forms of therapy. Overall, there are many different therapeutic approaches to treating trauma, and no one approach is right for everyone. The best approach will depend on your individual needs, preferences, and experiences.

What are my next steps?

Whether you choose EMDR, CBT, DBT, SE, or another approach to treating trauma, the most important thing is to take that first step and seek help. If you are struggling with trauma or a trauma-related disorder, it’s important to seek help from a qualified mental health professional who can help you find the right treatment approach for you. As a psychologist, I appreciate when potential clients ask me about my qualifications to help them achieve their treatment goals! I hope this empowers you to ask the therapist you are considering working with about their level of experience and expertise in treating trauma in general and/or in a specific form of treatment.

Trauma can have a profound impact on a person’s life, but it doesn’t have to control it. With the help of a qualified mental health professional, you can develop the skills and strategies you need to heal from the effects of trauma and live a happier, more fulfilling life.

Don’t let trauma hold you back any longer – book an appointment with a psychologist today and start your journey towards healing and recovery. Your mental health and well-being are worth investing in, and there is no better time than now to take that first step towards a brighter future.

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ADHD, Testing and Assessment

ADHD Testing in Los Angeles: How to Choose the Right Psychologist and Get Accommodations You Need

Written by Here Counseling

ADHD Testing in Los Angeles: Finding the Right Psychologist

When it comes to ADHD testing in Los Angeles, it is essential to find the right psychologist who specializes in ADHD. However, finding this “ideal provider” can feel impossible. This can be a strenuous, challenging, and lengthy process. You may have already looked through dozens of psychologists’ profiles and feel like the process is never ending. You may be unsure of what to look for, feel overwhelmed, and be ready to give up. 

It is completely understandable if you feel this way. You are not alone. In fact, many of the patients who call me to book a testing session began the process of seeking an assessment provider weeks or even months ago, but found that they didn’t know where to look or what to ask for. The method to demystifying and streamlining this process is to know three key questions to ask each provider you speak with. When you get the right answers (which will be identified below), then you’ll be able to rest easy knowing that you’ve booked your assessment with the right provider. I’ll walk you through the questions you ought to ask, as well as clarifying the process by explaining how I approach testing for ADHD.

What Questions should I Ask?

There are a few key questions to ask any psychologist you are consulting with to consider booking for an assessment. These questions are based on a few key concept. First and foremost, it is most important to find a psychologist who has experience evaluating and treating ADHD. So is finding someone you feel you have strong rapport with who offers the methodology of testing you need. For instance, I specialize in ADHD testing and therapy and offer ADHD testing in Los Angeles in-person as well as anywhere across California virtually. The psychologist you work with should be able to explain their methods to you in a relatable, understandable manner so you feel confident about getting the testing you need.


Most psychologists offer a free, 15-minute consultation phone call. This gives you the opportunity to ask any questions you may have about the ADHD testing process. Here are some helpful questions you may with to ask to ensure you are working with the right psychologist.

Question #1: What is this Psychologist’s experience in ADHD Assessment; is ADHD their Area of Expertise?

You have a right to receive treatment from a provider who is well trained and highly experienced in ADHD. It can feel awkward to ask, but these sort of questions are so normal for us to hear as psychologists! Just as you likely wouldn’t want to fly on a pilot’s first flight with the airline, you don’t want to select a psychologist who is brand new to testing. Remember, assessment is a highly intricate skill that takes years of training (and a doctorate!) to gain experience in, let alone expertise. There are also countless diagnoses psychologists can be trained to assess for, so you want to make sure that the provider you select is specifically trained and experienced in ADHD.

Additionally, in case you build strong rapport with your psychologist and wish to obtain therapy for ADHD from them post-assessment, you’ll likely wish to ask about their methodology for providing therapy for patients with ADHD. Thus, consider some of the following questions when you consult with a provider:

  1. What is their experience assessing for ADHD?
  2. What is included in your report? Recommendations in a variety of contexts?
  3. Do they use evidence-based assessment tools and treatment methods?
  4. If your results show you do indeed have ADHD, what are the next steps they provide?
    • Do they help match you with a psychiatrist if you are interested in medication?
    • Do they offer therapy so you can continue working together? If so, what is their experience working with clients with ADHD? What is their typical treatment model?

Question #2: In-person versus Virtual ADHD Testing: Which is Right for me?

In-person and virtual ADHD testing are both effective options for identifying and treating ADHD. While some individuals may prefer the traditional in-person approach, virtual testing has become increasingly popular due to its convenience, accessibility, and flexibility. Virtual testing allows individuals to receive the same quality of care from the comfort of their own homes. Additionally, it helps avoid the hassle of transportation and scheduling conflicts.

Benefits and Drawbacks of Virtual ADHD Testing in Los Angeles

Virtual ADHD testing offers a variety of benefits. This includes the ability to meet with a qualified provider from anywhere, reduced wait times, no commute, and increased privacy. It is important to work with a provider who is highly experienced in conducting ADHD assessments virtually to ensure accurate results.

If you are seeking ADHD testing because you feel you would benefit from accommodations, check with your employer or school to ensure that virtual testing qualifies you. While I have never had a client’s assessment not qualify them for all necessary accommodations, it is no problem to administer some or all of the assessment in-person.

Question #3: What Accommodations do I Need and can this Psychologist Provide them if I am Diagnosed?

As a psychologist who specializes in therapy and testing for ADHD, I understand the challenges that individuals with ADHD face in various aspects of their lives. The good news is that there are accommodations available to help individuals with ADHD achieve success in numerous contexts, including work, school, and standardized testing. If you meet the diagnostic criteria for ADHD, you will qualify for numerous of these accommodations.

Brief Assessments do not qualify you for accommodations

When it comes to standardized testing, accommodations may include extra time, breaks, separate testing rooms, and the use of a calculator or other assistive technology. Notably, to qualify for testing accommodations, individuals with ADHD must provide documentation from a psychologist that confirms their diagnosis. This documentation must demonstrate the extensive nature of the assessment they underwent to ascertain that they meet diagnostic criteria. Thus, brief assessments do not qualify.

In the workplace, individuals with ADHD may benefit from numerous specific accommodations. This can include flexible work hours, the ability to take frequent breaks, and the use of noise-canceling headphones to minimize distractions. Employers may also allow for written instructions, provide regular feedback, and use visual aids to help individuals with ADHD stay on task.

In schools, accommodations may include extra time for tests, preferential seating, and access to assistive technology such as laptops or tablets. Students with ADHD may also benefit from receiving notes and outlines to help them stay organized and focused, as well as the option to take tests in a distraction-free environment.

Question #4: What about Cheaper Options Mass-Advertised Online, like Cerebral for ADHD Testing in Los Angeles?

I am adding this fourth question because, while it is not one you need to ask providers you consult with, it is a question I hear a lot and feel could be beneficial to cover here. Cheaper online options that offer “ADHD testing with therapists” such as Cerebral often do not qualify you for these accommodations. They may qualify you for non-stimulant medications, such as anti-depressants, but not for ADHD stimulants such as Adderall. Many such sites do not offer optional follow-up therapeutic appointments either.

Such online options do not qualify you for accommodations

Most organizations, including workplaces, schools, and standardized testing, do not accept assessments from these sites due to how brief/non-thorough the assessments can be, their lack of empirical evidence (e.g.: using screeners that have not been proven to be valid and reliable in empirical trials) and, at times, under-qualified assessors. Remember to ask the psychologist you are considering booking an assessment with about their qualifications, training, experience, and which accommodations your assessment results will qualify you for if they reveal that you meed diagnostic criteria for ADHD.

We offer ADHD testing that qualifies you for accommodations

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ADHD, Parenting, Testing and Assessment

Planning for Success with ADHD at Home: ADHD Strategies for Children

Written by Connor McClenahan

It is possible to have more fun with your child and experience less frustration, even if your child has ADHD. You may feel like all you do right now is remind or nag your child to brush their teeth, complete homework, get ready in the morning, and not fight with siblings. You have tried the strategies that worked with your other kids or have worked for your friends, but with no success. If your child has traits of ADHD or has been diagnosed with ADHD, this probably sounds very familiar. This blog can help you learn ADHD strategies for children that you can utilize to help your child successfully complete tasks such as school assignments, chores, and self-care.

ADHD Strategies for Children at Home

Many parents of kids with ADHD struggle to get their children to complete tasks at home. Your child may need more support than other children their age to be able to be successful at homework, chores or even maintaining hygiene.

Thankfully, there are a few strategies that will help you and your child navigate the challenges. These strategies can be used by all parents, but are especially important for parents of a child with ADHD. You may have to provide more consistency and structure in your parenting to support the different ways your child’s brain works.

1) Prioritize

When tackling challenges at home, it is important to start small. You have a thousand things you want your child to do and they all are important. Focus on the most important task first. Select 1-3 things and become highly consistent in prioritizing them until they become a habit for your child. Then, you will know it is time to move on to the next thing on your list.

While this can be challenging, it is key for success.

Remember, you will have to ignore some important things as you focus on your goals. However, doing so will be more effective. It will help your child make progress with one task before moving on to the next.

Prioritizing is especially important for children with ADHD, because they already experience difficulty remembering what needs to be done. Fewer things to remember equals more success.

So, what is the one task you want to focus on right now?

2) Create a Plan

Now that you have prioritized, create a plan with your child. If your child has ADHD, then you may need to be more explicit when creating a plan to enhance their ability to remember the plan.

Your plan should include a very clear description of your expectations for your child. It also needs to include description of what you are going to do to help them. Create a plan in collaboration with your child. This will grant the opportunity for them to express what is difficult for them and what they need from you in order to succeed. Keep in mind, you may have to adjust your expectations so that the plan works for both of you.

3) Rewards

Rewards can be far more powerful for changing behavior over time than punishments. However, they can be difficult to implement.

Identify what your child can earn if they complete the task you expect this week. Maybe it is a later bedtime, additional screen time, or the selection of your family dinner or the Friday night movie. Think of things that can be repeated, are doable, and do not break the bank. Create a menu so that your child can choose which reward they want: whatever best incentivizes them from your pre-approved list.

Rewards are effective for all children, but may be more necessary for children with ADHD. They tend to be more bored by routine tasks less likely to feel naturally rewarded by completing a task they need to do. Attaching an external reward can make the task seem feel interesting or worthwhile.

4) Praise

Praise more than you think you need to. This is so important for children with ADHD because they may often feel like a failure. Praise serves as an incentive for them to repeat appropriate behavior. It also helps boost their self-esteem.

Even if something is not perfect, praise them for the little progress you observe every week.

5) Reminders

Get creative with these! Because the ADHD brain works differently, reminders are crucial. Keep in mind, they need to be consistent with your child’s interests or strengths. You can try charts, phone alarms, visual reminders, and scheduling a check in with you, so that you can remind them about the plan and praise any progress. Choose a reminder system that works best for your child based on their age and preferences.

6) Consistency is Key

It takes times to form healthy habits and may be harder for your child with ADHD. If they are forgetful or uninterested, it can take a while to figure out what they need and create a habit.

7) Get Help with ADHD Testing in Los Angeles

Even the best parents need help! These ADHD strategies for children may sound easy. However, they can be challenging for children with ADHD to accomplish consistently. That’s why identifying and developing a strategy that works best for your child’s unique needs is so important. Every child with ADHD has different needs, strengths, and interests. It may be helpful to work with a psychologist to identify the strategies that will work best for your child. ADHD testing can also help clarify how your child’s brain works, as well as identifying their strengths and weakness.

If you are wondering if your child has ADHD and would like more information about therapy or testing, you can set up a free consultation to discuss your assessment and/or therapeutic needs.

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ADHD, Managing emotions

How to pay for your Child’s ADHD Assessment: 3 Ways

Written by Connor McClenahan

An ADHD assessment provides answers. It can help you understand your child’s behaviors and illustrate their strengths and weaknesses. It clarifies a diagnosis and provides a clear path forward. But how do you get an ADHD assessment for your child and how can you pay for it?

Thankfully, you have some options. There are 3 ways to receive or pay for an ADHD evaluation: through your child’s school, through insurance, and through private pay. Each option has pros and cons to consider.

ADHD Assessment through your Local School District 

First, consider having your child evaluated through your local school district. Whether your child attends private or public school, the school district is required to provide educational evaluations for students who are struggling academically.

Pros:

  • Cost: There is no cost for an evaluation through the school district.
  • Access: You do not have to find an outside provider or take your child out of school for extended periods of time. This is because all testing can be done at school by school staff.

Cons:

  • Qualifying: It may be difficult to get the school to complete an evaluation if your child is doing well enough academically. Schools are only required to provide evaluations for students who qualify based on low academic performance.
  • Long wait times: Schools usually have a long process to determine if students qualify for an evaluation. Even once the school approves an evaluation, it may take months to complete.
  • Less comprehensive: A school evaluation considers academics and school behavior, but is less likely to take other parts of your child’s life into consideration. A school evaluation might not be able to provide a diagnosis of ADHD.

ADHD Assessment through Insurance

ADHD is a medical diagnosis and so an ADHD assessment may be covered by your insurance provider.

Pros:

  • Cost: There is low cost to you or may be paid completely by your insurance.
  • Provider list: Check with your insurance for a list of providers who take your insurance in your area.

Cons:

  • Access: It is sometimes difficult to find a provider through insurance. Providers may have long wait lists.
  • Comprehensiveness: Insurance plans limit what they pay for. Your insurance will likely not cover academic testing or testing for other mental health diagnoses. The evaluation may only be able to determine whether or not a child has ADHD, and not include what else could be going on for your child (ex. learning or emotional problems.)

ADHD Assessment Through Private Pay

Lastly, you have the option of paying out of pocket for an ADHD evaluation. You pay for the evaluation up front but insurance may still cover some or all of the cost of an evaluation. Many providers offer a superbill, which is a receipt that you submit to your insurance. Based on your plan, your insurance may reimburse the full or partial cost for the evaluation.

Pros:

  • Choice of provider: Paying out of pocket allows you to choose a provider who will be the best fit for your child’s needs based on location, specialty, availability and your comfort with the provider.
  • Comprehensiveness: Your provider can tailor the assessment to answer your specific questions instead of only focusing on what insurance covers. Get all of your questions answered, without the limits of school resources and insurance coverage.

Cons:

  • Cost: This may be a more expensive option since you pay up front and there is more uncertainty regarding insurance reimbursement, depending on your plan and deductible.
  • Access: You may have to take your child out of school longer to travel to see your provider.

Weighing Your Options 

All of these options can be really helpful for getting support for your child. You may decide to check in with school and insurance before deciding whether or not private pay is the right option for your family. Whichever you choose, having more answers and clarity will empower you to advocate better for your child’s needs.

If you would like to discuss which of these options would be the best fit for you or if you are ready to schedule an appointment, please contact us for a free consultation.

Our Assessment Process

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ADHD, Parenting, Testing and Assessment

5 Empowering Options for your Child with ADHD

Written by Connor McClenahan

You received a diagnosis of ADHD for your child. Hopefully that clarifies some of the questions you had!  But where do you go from here?

Whether a diagnosis feels helpful or daunting, it does give you some options. You can now make an informed decision of what will be best for your child. Consider each one and discuss them with your child’s pediatrician or mental health therapist. More than one option may be right for your child.

School Accommodations

Having a diagnosis will give you the ability to advocate for your child’s needs at school. Check out my blog on school strategies for more details on this option.

Medication

Many pediatricians recommend medication to help manage the symptoms of ADHD. Doctors most commonly prescribe psychostimulants, but other options exist. Medication is an effective treatment for many children and often improves focus, peer relations (ex. by reducing aggression), compliance with teacher instructions and work completion.

Weigh the pros and cons of medication and find a medication that works best for your child. Not all children respond to the same medications. Side effects also need to be considered and closely monitored when trying a medication. Some common side effects include insomnia and lack of appetite.

Many parents worry that the use of psychostimulants in children will increase the risk of substance abuse in adolescents. However, the majority of studies have found no increase in risk. Some studies have actually found that prescription of medication for ADHD reduces likelihood of substance abuse in the future. This may be because those who are properly medicated are less likely to self-medicate. Stimulants can be over used, either to get high or in attempts to improve intelligence, and their use may need to be closely monitored. They may not be recommended for adolescents who already struggle with drug abuse.

Medication is very effective for immediate improvement but behavioral treatment and mental health treatment should also be considered for more long term impact. For more information, check out FIU’s Center for Children and Families information sheet.

Supplements

Though generally less effective than medication, some children may still benefit from supplements. Evidence suggests that some children with ADHD have lower levels of Omega-3 fatty acids, which are essential for brain development. For this reason, Omega supplements may help alleviate symptoms. It is unlikely that a supplement will reduce symptoms entirely, but it may be helpful for children with mild ADHD symptoms or for maintaining lower doses of medication for children with moderate or severe ADHD.

Omega-3 supplements are not considered a primary treatment for ADHD, due to lack of efficacy and the need for more research. However, it may be useful as an adjunct treatment.

Neurofeedback

Neurofeedback aims to develop the capacity of the brain to self-regulate at the cortical level. Theoretically, individuals with ADHD have an under-aroused brain with insufficient communication between neurons. Neurofeedback utilizes EEG technology to help train the brain to increase certain brain waves while decreasing waves that are excessively active in ADHD.

There is growing evidence of the effective use of neurofeedback for ADHD. It has not been found to be as widely effective as medication but may be helpful for those who do not respond well to medication or are hoping to maintain lower doses.

Mental Health Therapy

Due to the stress of living with ADHD, children often feel more anxious, depressed or angry. They need to learn how to cope with these feelings and also develop new strategies that work with their brain. Mental health therapy has a very good track record for helping reduce the negative impact of ADHD through behavioral and emotional strategies.

Behavioral interventions help children, their teachers and parents identify strategies that will help compensate for the symptoms of ADHD. This may include regular check-ins, organizational strategies and reward systems. Emotional strategies help children overcome anxiety, anger and sadness.

Mental health therapy does not reduce the prevalence of inattention or hyperactivity, but instead helps kids and parents cope with them more effectively. Therapy provides long-term skills and most research indicates that the combination of mental health therapy and medication as the most effective treatment for ADHD.

Here for you!

If you are interested in a consultation to see if therapy would be a good fit for your child, give us a call today. If you are not sure if you child has ADHD, contact us to discuss psychological testing.

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ADHD, Testing and Assessment

Diagnosed with ADHD? How to Make the Most of the Results of Your ADHD Testing

Written by Here Counseling

Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental disorder that is often diagnosed in childhood. However, it can persist into adulthood and may not be recognized until later in life. If you are looking for ADHD testing in Los Angeles or have recently received a diagnosis of ADHD as an adult, you may feel unsure of where to turn next. While it’s natural to feel overwhelmed or confused, it’s also important to remember that there is help and support available.

How to Cope with Being Diagnosed with ADHD as an Adult

Seek Support

It’s important to have a supportive network of friends and loved ones at this time. They can provide emotional support and help you navigate the challenges of a new diagnosis. Consider joining a support group or connecting with others who have received a diagnosis of ADHD later in life. Your psychologist can help you find the right group therapy for you.

Learn about ADHD

Knowledge is power, and it can be helpful to learn as much as you can about ADHD and how it affects your life. This can help you understand your symptoms and develop strategies for managing them.

There is A LOT of misinformation on the internet and social media about ADHD. Click here to read my last blog to learn more about common ADHD myths debunked. This includes erroneous symptoms that mask other diagnosis, which are incorrectly attributed to ADHD. Make sure you use reliable and verified sources. Working with a psychologist with extensive experience and expertise in ADHD will help you ensure you are getting the best care from a qualified professional.

Ask your psychologist about their experience working with people with ADHD. What is their training? What is their experience administering ADHD assessments? If you are seeking diagnostic clarity about other diagnoses too, ask them how they consider other such diagnoses. What is their experience assessing for the other diagnoses you are considering (such as learning disorders, Autism Spectrum Disorder, Anxiety, Depression, Bipolar Disorder, etc.)? What do they incorporate into therapy for ADHD?

Seek Treatment: Therapy for ADHD & ADHD Testing in Los Angeles

Therapy for ADHD

Therapy can be effective in managing symptoms and improving daily functioning. This may include medication, therapy, or a combination of both. It’s important to work with a qualified mental health professional to determine the best treatment approach for you. As I explored in a previous blog (https://herecounseling.com/adhd-comorbid-diagnoses-may-be-affecting-your-focus/) , ADHD commonly goes hand-in-hand with other diagnoses. Thus, ask the psychologist you intend to seek ADHD testing or therapy how they integrate treatment of BOTH (or multiple) diagnoses into your tailored therapy. 

ADHD Testing in Los Angeles

Are you are interested in ADHD testing in Los Angeles (in-person or virtual) or therapy for ADHD? If so, you can request a complimentary consult with me today to discuss your options and learn about what the ADHD testing process looks like.

To learn more about the cutting-edge science psychologists are researching to discover new forms of treatment for ADHD, check out the amazing work UCLA’s Semel Institute is producing to help aid adults with ADHD: click here.

Practice Self-Compassion

It’s natural to feel frustrated or overwhelmed after receiving a diagnosis of ADHD later in life. It’s important to practice self-compassion and remind yourself that you are not alone and that there is help available.

Set Realistic Goals

Having ADHD can impact your ability to meet certain goals, and it’s important to be realistic about what you can accomplish. It can be helpful to work with a therapist or coach to develop strategies for setting and achieving goals that are realistic and achievable.

      Next Steps: Therapy for ADHD & ADHD Testing in Los Angeles

      Receiving a diagnosis of ADHD later in life can be a challenging and emotional experience, but it’s important to remember that you are not alone and that there is help available. By seeking support, learning about ADHD, seeking treatment (ADHD testing and/or therapy), practicing self-compassion, and setting realistic goals, you can learn to manage your symptoms and live a fulfilling life. So, take the next step towards ADHD testing and/or therapy to learn how to successfully cope with, manage, and alleviate your symptoms. Click this link to schedule a free 15-minute consultation with me today.

      Dr. Shannon Thomas

      I help adults and couples learn to thrive emotionally, vocationally, and relationally. I offer therapy for ADHD, anxiety, and relationship issues.

      Learn more about Shannon
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      Adult with ADHD receiving therapy for ADHD and ADHD testing in Los Angeles
      ADHD, Testing and Assessment

      ADHD Testing in Los Angeles: Why this Year Is the Best Time to get Diagnosed

      Written by Here Counseling

      As a psychologist who specializes in both therapy for people with ADHD as well as ADHD testing in Los Angeles, I know firsthand the struggles that adults with undiagnosed or untreated ADHD face on a daily basis. You may have been labeled as “lazy” or “unmotivated” throughout your life. However, these are only two of the common ADHD myths that society perpetuates. Click here to read my last blog to learn more about common ADHD Myths Debunked. In reality, ADHD is a very real and valid condition that affects millions of people in the United States alone. Indeed, ADHD is one of the most common psychological disorders. That’s why LACARE.org devotes a section of their websitespecifically to how adults who suspect they may qualify for an ADHD diagnosis can live healthier, more productive lives. The first step is seeking treatment for their ADHD.

      Have you been struggling with symptoms such as difficulty focusing, impulsivity, and hyperactivity? Good news. It is never too late to seek a diagnosis for ADHD. In fact, seeking a diagnosis as an adult can be an incredibly empowering step towards understanding yourself and learning how to manage your symptoms more effectively.

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