This article is a great way to help anxious people get introduced to a grounding technique called Spotting, in which you can calm your body down, and be present with yourself.
Spotting Grounding Technique
Creating a Sensory Toolkit
In Creating a Sensory Toolkit, readers will learn how construct an individualized sensory toolkit to help cope with anxiety. Sensory toolkits are helpful for grounding through the 5 senses.
Build Stability with Morning Routines
Life can be unpredictable. Use this tip to develop a grounding morning routine you can take anywhere.
Anxiety Attacks in the Workplace
Anxiety Attacks in the Workplace: You are in an important meeting at work when out of nowhere you begin to tremble. Your heart starts racing. You feel nauseated. A sense of confusion comes over you …
Create Emotional Independence by Responding Versus Reacting
Learning how to respond versus react during conflicts with our loved ones can be challenging. This article provides step-by-step instructions and concrete examples about how to have more productive conversations during conflict by creating and …
Use Your Anger Wisely
Anger, along with the other “negative” emotions can be challenging for some people to embrace. Unfortunately, if you avoid anger you miss out on the potential benefits that are associated with experiencing and expressing anger …
Stopping Anxious Thoughts
Most individuals have experienced unwanted or unhelpful anxious thinking. This tip illustrates an effective, simple technique to stop anxious thoughts associated with rumination, OCD, or general anxiety.
Anxiety and Strength Training
Did you know you can use the same techniques to prepare to strength train to decrease anxiety?
4-7-8 Breathing Technique: The Biology of Calming Down
4-7-8 Breathing Technique: The Biology of Calming Down is an important tool that can easily be self taught.
Managing Anxiety: Color Breathing Technique
The color breathing technique is a simple and quick activity that combines breathing and grounding exercises to help reduce the impact of anxiety and stress on an individual in a variety of ways.
Essential Oils for Mental Health
Learn how to use essential oils to support mental health treatment and relieve symptoms of stress, anxiety and depression.
The Chakras Explained
A basic description of the seven chakras and how energy can impact mental and physical wellbeing.
Dealing with Death during COVID-19
Death happens all the time, but in the new era of social distancing and pandemic, how can we cope?
Finding Resilience During COVID-19
COVID-19 calls for greater resilience than ever. Find your motivation for resilience in this article.
Creating Your Own Retreat
We live in a fast and busy world and we need intentional time set apart to reset. This article will help you begin to plan your own retreat, so that you can live in this …
Worry Time
Do you often find yourself worrying about events in the future? Check out this article on ways to combat worry and anxiety through worry time!
Art Therapy and Counseling
Art Therapy promotes healing and change through guided and spontaneous art making within the context of a supportive, therapeutic relationship. A key tenet of art therapy is the acknowledgment that humans are complex beings best …
Clinician to Client: Homework
Do you want to start therapy but want more information on what therapy looks like, or what you will be doing? Check out this article on the use of homework in therapy sessions to help …
Opposite Action for Emotion Regulation--A DBT Tip
If you feel out of control sometimes, try this opposite action for emotion regulation tip from The Center for Growth in Philadelphia.
ADHD: Turn Your Brain Off
ADHD Therapy: Turn Off Your Brain Are you feeling easily burnt out? These days, that’s typical. Balancing the demands of everyday life probably means you're juggling numerous responsibilities and struggling to find time to turn
Breaking through ADHD Paralysis with The Intentional Countdown
ADHD Paralysis with the intentional countdown: ADHD Therapy "When we do a simple task, we’re not just dealing with the task, we are also dealing with the Wall of Awful in front of it.” -Brendan
Tolerating Distress in EMDR
Traumatic experiences are challenging to address and can create significant distress. Tolerating distress in EMDR is an important skill to learn.
Ella Chrelashvili, MA, LPC (Staff Therapist)
Ella Chrelashvili (she/her/hers) is a therapist at The Center for Growth, providing individual, couples, and group therapy to adults and adolescents in Philadelphia, Pennsylvania at the Society Hill Therapy Office. In addition, she does …
Ayurveda and Your Mental Health: An Introduction
Ayurveda is a set of physical, mental, and emotional practices. These practices can support you in bringing awareness and balance in all that you feel, say, and do so you can live your authentic life.
Ayurveda and Your Mental Health: The Seasons
Emotions, colors, times of day, times of our lives, and seasons have their own elemental makeup that balance, agitate, enhance, or diminish the expression and reflection of our elemental makeup. Therefore it is important to …
Stuck in a Cycle of Pain
Have you ever felt stuck in a cycle of pain? Maybe you continue to experience unwanted thoughts, feelings, and behaviors and are worried that they will never change. Read this tip to learn more about …
Mindfulness Meditation for Anxiety
This tip is helpful for people dealing with chronic anxiety. This tip is also useful for people wishing to incorporate mindfulness practices into their daily lives.
Cognitive Behavioral Therapy for FND
Cognitive Behavioral Therapy (CBT) is an effective way to help Functional Neurologic Disorders (FND). Using techniques from CBT clients with FND can reduce their symptoms and improve their day to day functioning.
Limerence and Narcissistic Tendencies
Limerence is described as an all encompassing obsession that is centered around limerent objects. Limerence can closely resemble love, but is characterized by fantastical longing, rumination, and extreme highs and lows. People with anxious attachment …
Challenges During Pride Month: A Therapeutic Guide
While Pride month is a time of celebration, recognition, and affirmation, for many, it can also bring a unique set of challenges. From dealing with discrimination to managing mental health, these difficulties can make it …
How To Feel Safe in Your Body
How To Feel Safe In Your Body Feeling safe is a fundamental need for human beings. For those who do not feel safe in their bodies, emotional, physical, and cognitive symptoms may arise. A psychosomatic …
Feeling "Lost" in College
This article addresses the common emotional challenges faced by college students, such as loneliness, academic pressure, and career uncertainty, while offering practical strategies for managing these feelings. This article is especially helpful for students who …
Sara Saveanu (Associate Therapist)
Sara Saveanu, MS (she/they) is an associate therapist at The Center for Growth. She has her masters degree in clinical and counseling psychology. Sara believes that every individual deserves the opportunity to heal. She …
Summer's Out for School: Back To School Transition Tips for Caregivers and Kiddos
By Rachel Hirsch For caretakers and kiddos, the back-to-school season has non-stop unavoidable changes to your routine. Starting with September's back-to-school rush, next up is October's Halloween fun, followed by Thanksgiving in November, and then …
Overcoming Task Paralysis
This tip explores why a person might experience task paralysis and some strategies for overcoming task paralysis.
How To Feel Your Feelings
This article explores the reasons we may want to feel feelings, yet why many of us struggle to do so. It offers a guided meditation using an analogy of emotions as visitors in your house …
Supporting New Emergency Medical Technicians
Picture this: The alarms go off and you hop in the passenger seat of the ambulance, your partner is in the driver seat, and you hear the side door of the truck open and you …
Managing Functional Neurological Disorder (FND) Symptoms
This article provides psychoeducation about functional neurological disorder (FND) and offers tools for managing, relieving, and coping with functional neurological disorder (FND) symptoms.
Navigating Queerness in Relationships: How Therapy Can Help In Sharing Your Queer Identity with a Straight Partner
Relationships often challenge us to face deep, sometimes uncomfortable truths about who we are and how we wish to be seen by our partners. If you’re in a relationship with a heterosexual partner, and you …
How to Manifest
In this article, we discuss ways to use understandings from neuroscience and psychology to manifest your desired life outcomes.
Mayur Rajesh (Intern Therapist)
Mayur Rajesh (Intern Therapist)he/him
Hi, I’m Mayur Rajesh (he/him), an intern therapist at The Center for Growth. I’ll be seeing clients from September 2025 to May 2026, and I’m currently completing my Master …
Body Scanning and Body Mapping: Reconnecting with Yourself Through Sensation and Awareness Part 1
Our bodies hold stories — of stress, safety, pleasure, and everything in between. Sometimes they tell those stories through sensations long before our minds can find words. Learning to listen to your body can be …
Tantric Sex & Mindfulness
Therapist explains how mindful tantric practices can deepen intimacy and enhance pleasure.
Treating Trauma with Tantra
Therapist explains how Tantric Sex Therapy can support healing of trauma, sexual shame, and anxiety and foster safe deeper connection with your body and your parter.
Tantric Sex Therapy for Couples
Therapist explains how couples can use tantric Sex Therapy to improve intimacy, connection, desire, and safety in their relationships.
Treating Sexual Dysfunction with Tantra
Therapist offers insight into how Tantric sex therapy parallels and complements traditional mental health and sex therapy practices aimed at improving sexual dysfunction.
Post-Traumatic Stress Disorder (PTSD)
Post-Traumatic Stress Disorder (PTSD): Symptoms, Causes, and Effective Treatment Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. Trauma may include abuse, neglect, sexual assault
