Seasonal Transition, Summer to Fall: A Guide For Young Adults

As the vibrant days of summer start to wane, we find ourselves in the midst of a beautiful yet challenging transition into the cozy embrace of fall. For many, this change in seasons brings excitement about pumpkin-spiced lattes, colorful foliage, and warm sweaters.

Changing Seasons, Changing Emotions

However, it might also bring on fears of seasonal depression, and sadness around upcoming increases in work and school expectations, and ultimately have a significant impact on mental health, especially for young adults who are in the early stages of not having full-length summer breaks. This seasonal shift can influence mental well-being, but we’re here to provide strategies to navigate these changes effectively.

Changing Daylight Hours

One of the most noticeable shifts during this transition is the decreasing daylight hours. As the days become shorter, our exposure to natural light decreases. This reduction in sunlight can lead to a condition known as Seasonal Affective Disorder (SAD) or the "winter blues." Young adults are not immune to this phenomenon. SAD can cause symptoms like fatigue, sadness, and a lack of motivation.

How to Cope:

• Prioritize Sunlight: Make an effort to spend time outdoors during daylight hours, even if it's just a short walk or coffee break.

• Light Therapy: Consider investing in a light therapy box, which can mimic natural sunlight and help alleviate SAD symptoms.

• Stay Active: Regular physical activity can boost your mood and energy levels, making it an excellent way to combat the effects of reduced daylight.

Academic and Work Stress:

For many young adults, the transition from summer to fall also signifies the start of a new academic year or a busy period at work, maybe even working full-time for the first time. The pressures of meeting deadlines, taking exams, or adjusting to new routines can lead to increased stress and anxiety.

How to Cope:

• Time Management: Create a schedule that allows for adequate study or work time while also prioritizing self-care and relaxation.

• Seek Support: Don't hesitate to reach out to professors, colleagues, or supervisors if you're feeling overwhelmed. They can provide guidance and accommodations. You can also consider starting therapy to help you manage the stresses of your transition with a professional support system in place. 

• Practice Self-Compassion: Remember that it's okay to take breaks and not be perfect. Self-compassion can reduce stress and improve mental well-being.

Social Changes

Summer often provides more opportunities for socializing and outdoor activities. As fall sets in, there may be a natural shift towards indoor and more solitary activities, which can impact social connections and lead to feelings of isolation.

How to Cope:

• Plan Social Activities: Schedule regular gatherings with friends and family, whether it's a cozy movie night, a board game evening, or a virtual hangout.

• Join Clubs or Groups: Explore local clubs or interest groups to meet new people who share your passions. If you’re a college student, this might be a great way to get more connected with your community and create lasting friendships based on shared interests.

• Check-In with Loved Ones: Stay connected with loved ones through regular check-ins, texts, and calls. Facetime is a great tool for finding connection when you’re feeling lonely or distant.

Make Self-Care a Priority

Cultivating Self-Care Practices can be so important during this transition. Things are changing, meaning your needs may be shifting. Checking in with yourself and figuring out the right self-care routine may really help as you transition into the fall season. 

Tips for Cultivating Fall Self-Care as a Young Adult:

• Mindfulness and Meditation: Engage in mindfulness exercises and meditation to stay grounded and reduce stress.

• Healthy Eating: Maintain a balanced diet with seasonal foods that boost your immune system and energy levels.

• Quality Sleep: Ensure you get enough sleep by sticking to a consistent sleep schedule and creating a restful sleep environment.

Prepare for the Fall and Winter Months with the Help of Therapy for Young Adults in NYC.

The transition from summer to fall brings both challenges and opportunities for young adults. By recognizing the potential impacts of this seasonal shift and implementing proactive strategies for self-care, time management, and social engagement, you can navigate this transition and hopefully find joy in the updated routine. Remember that seeking support from friends, family, or professionals is a sign of strength, and it's essential to prioritize your mental well-being throughout the changing seasons.

Follow the steps below to get started:

• Click here to share some information about you so that we can match you with the perfect therapist for your needs.

• Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.

• Schedule your first session and start on your journey to feeling better right away.

We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.

Contact us here to get started today!

Navigating Workplace Toxicity as an LGBTQ+ Individual: Strategies for Self-Care and Advocacy

As an intersectional therapy practice, and human beings living in NYC, we support our clients who are members of the LGBTQ community both in our individual practices and in the realm of advocacy. We live in a country where Pride parades, celebrating love and true expressions of self, are happening simultaneously with anti-trans legislation in our governments. The National Human Rights Campaign has declared a national state of emergency for LGBTQ+ folks, given the increased legislative assault against this community. 

Know Your Rights

If you’d like to know your rights in each state, the NHRC has listed LGBTQ+ legislation on its website here.

An Alarming State of Affairs

It is unfair, alarming, and disheartening that individuals who are part of the LGBTQ+ community are and have been dealing with prejudice, discrimination, and dehumanization on so many levels. 

Workplace Toxicity is a Common Issue for the LGBTQ Community

One place we’ve seen this discrimination manifest in our work with clients is in the way of workplace toxicity. Discrimination, prejudice, and harassment persist in many work environments, making it unfortunately crucial for individuals to develop strategies for self-care and advocacy. As an intersectional therapy practice, we understand the unique challenges faced by LGBTQ+ individuals and aim to provide empowering strategies to navigate workplace toxicity effectively.

Acknowledge Your Emotions:

The first step in addressing workplace toxicity is to recognize and validate your emotions. Experiences of discrimination and microaggressions can be deeply hurtful and emotionally draining. Give yourself permission to feel your emotions without judgment. Seek support from friends, loved ones, or a therapist who can provide a safe space for you to express your feelings.

Cultivate Self-Care Practices:

Self-care is essential for maintaining your well-being in the face of workplace toxicity. Engage in activities that nourish your mind, body, and spirit. This may include practicing mindfulness, engaging in physical exercise, pursuing creative outlets, or spending time in nature. Prioritize self-care consistently to build resilience and foster a sense of balance.

Seek Allies and Support:

Building a network of allies and support within your workplace can be invaluable. Connect with coworkers who are accepting and understanding, as they can provide emotional support and solidarity. Consider reaching out to LGBTQ+ employee resource groups or affinity networks, where you can find like-minded individuals who share similar experiences and may offer guidance or mentorship.

Document Incidents:

It is crucial to document any instances of workplace toxicity, including discriminatory comments, harassment, or unequal treatment. Keep a record of dates, times, locations, and the individuals involved. This documentation can serve as evidence if you decide to pursue formal channels such as filing a complaint or seeking legal recourse. Remember to consult with legal professionals to understand your rights and options.

Educate Yourself and Others:

Knowledge is power. Educate yourself about workplace policies, laws, and your rights as an LGBTQ+ individual. Understanding the legal protections and anti-discrimination policies can help you navigate the system more effectively. Consider sharing this information with colleagues, managers, and human resources to promote awareness and a more inclusive work environment.

Advocate for Inclusive Policies:

If you feel like you have the energy and desire to do so, you can become an advocate for change within your workplace. Many individuals feel so burnt out from the experience of a toxic workplace, that they don’t want to, or feel like it should be their job to advocate for themselves. We hear you, and that feeling is valid. But, if you’re feeling up to it, you can work with others to encourage the implementation of inclusive policies, diversity training, and anti-discrimination measures. If you feel safe to do so, you can consider sharing your experiences and insights during diversity and inclusion initiatives or proposing LGBTQ+-related events or workshops. Your voice can have a significant impact on fostering a more inclusive workplace culture.

Explore External Support:

If workplace toxicity becomes overwhelming or persists despite your efforts, consider seeking external support. Connect with LGBTQ+ advocacy organizations, legal services, or professional counseling to explore your options. These resources can provide guidance, advice, and assistance in navigating complex situations and ensure your rights are protected.

You Are Not in This Fight Alone

Navigating workplace toxicity as an LGBTQ+ individual can feel like it requires resilience and a proactive approach to advocacy, but we want you to know that it’s not all on you. You don’t have to carry this burden alone. By acknowledging your emotions, prioritizing self-care, seeking allies, documenting incidents, educating yourself, advocating for inclusive policies, and accessing external support when needed, you can empower yourself to navigate toxic work environments. Remember, you deserve to work in an environment that embraces diversity, respects your identity, and values your contributions.

If You Are Facing Workplace Toxicity as an LGBTQ Individual, LGBTQ Therapy in NYC is Here to Help and Support You.

If you feel like you could use some additional support in navigating a workplace that isn’t supporting you, the therapists at the New York City Psychotherapy Collective are here to help and support you. Our therapists uphold our ethical standard to always continue learning both as practitioners and supervisors, for example by taking continuing education courses like “Fundamentals of Therapy with LGBTQ Clients,” and “Intersectional Authenticity with LGBTQ+ Clients,” among others. We encourage you to pursue frank and open discussions with your therapist of how race, culture, gender, sexuality, and any other identity markers will show up in the room during your work together.

Follow the steps below to get started:

• Click here to share some information about you so that we can match you with the perfect therapist for your needs.

• Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.

• Schedule your first session and start on your journey to feeling better right away.

We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.

Contact us here to get started today!

Combating Loneliness Over the Summer as a College Student in NYC

As therapists in New York City, we’ve noticed that the fear of and coping with loneliness over the summer seems to be a consistent trend for our college-aged clients, especially as the spring semester comes to an end. This experience seems to be especially difficult for the students who are staying on their college campuses over the summer while their friends head home to their families or are living elsewhere for the summer. We want you to know that you’re not alone, and we’ve done some research and gathered some tips to help you feel connected and content over the summer holiday. 

Loneliness Can Peak During the Summer Months

Loneliness is a common experience for college students in general, but it can be particularly acute during summer break when you’re not connected to your peers through classes, clubs, greek life, etc. So, what can college students do to cope with loneliness during summer break?

Here are some strategies for coping with loneliness that we recommend:

Stay connected with friends:

Just because you're not in school doesn't mean you can't stay in touch with your friends. Thanks to technology, it's easier than ever to stay connected with people even if you're miles apart. Scheduling a weekly time for yourself to give a friend a call, or to have a group Facetime with your besties can really help you stay connected, the in-the-know and fight off that summer loneliness. 

Get involved in NYC-based activities:

New York City is home to a wide range of community activities and events, many of which are free or low-cost. Look for opportunities to get involved in things that interest you, whether it's a local sports league, a volunteer organization, or maybe a weekly trivia event that you enjoy attending, it can all help you feel like you have people to spend time with and feel like you have a home in the big city.

Take advantage of resources on your college campus:

Even if you're not on campus during the summer, many colleges and universities offer resources and support for students who are struggling with loneliness or other mental health challenges. Check to see if your school has a virtual counseling center or support group that you can participate in, or reach out to a trusted faculty member or staff member for guidance and support. 

Cultivate self-care practices:

Taking care of yourself is important for both your physical and mental health, and it can also help you cope with feelings of loneliness. Social media can make us feel like self-care always has to be about face masks and gratitude lists, but sometimes self-care looks like stepping out of your comfort zone, setting boundaries, or taking small steps toward a larger goal. Make a point of practicing self-care every day, whether it's by getting enough sleep, eating nutritious food, or engaging in activities that bring you joy and relaxation. Remember that self-care looks different for everyone, so find the practices that work best for you. 

Seek out professional support:

If you're struggling with loneliness or other mental health challenges during summer break, don't hesitate to seek out the support of a therapist. A therapist can help you explore your feelings and develop coping strategies that work for you. Speaking with someone weekly can also help you feel seen and heard when loneliness is creeping in. They can also provide a supportive and non-judgmental space where you can talk about your experiences and work through any challenges you're facing.

We Work With a Wide Range of Mental Health Challenges

At the New York City Psychotherapy Collective, we work with college students who are struggling with a range of mental health challenges, including loneliness, anxiety, depression, and overall life changes. We understand that it can be difficult to reach out for help, especially if you're feeling isolated or disconnected from others, or feeling like your problems aren’t significant enough for therapy. That's why we offer a safe and confidential space where you can talk about your experiences and work through any challenges you're facing without judgment. 

Ready to Begin Therapy for Anxiety, Depression, and Beyond in NYC?

Whether you're struggling with loneliness, anxiety, depression, or other mental health challenges, we're here to support you. Reach out to our skilled team of therapists at the New York City Psychotherapists to schedule your free 15-minute consultation with a therapist that can help you feel your best all summer long.

Follow the steps below to get started:

• Click here to share some information about you so that we can match you with the perfect therapist for your needs.

• Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.

• Schedule your first session and start on your journey to feeling better right away.

We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.

Contact us here to get started today!

The Transition Out of College: Tips to Be Successful

Whether you're graduating from college and starting a new chapter, or just taking a break for the summer, leaving college can be a daunting and overwhelming experience. We're here to offer some tips and guidance on handling this transition, including the importance of starting therapy to deal with these anxious feelings.

Feeling a Wide Range of Emotions is Okay

First things first: feeling a wide range of emotions during this time is okay. You may feel excited about the possibilities that lie ahead, or anxious about the uncertainties of the future. You may miss the familiarity and routine of college life, or feel relieved to be done with the stress of exams and deadlines. Whatever you're feeling, it's important to acknowledge and process those emotions rather than trying to suppress or ignore them. This is where therapy at the New York City Psychotherapy Collective can be incredibly helpful.

Therapy is a Valuable Tool For Life Transitions

Starting therapy can feel intimidating, but it can also be a valuable tool for managing the transition from college. Therapy provides a safe space to explore your thoughts and feelings, gain new perspectives, and develop coping strategies for dealing with stress and uncertainty. It can also be a source of support and validation during a time when you may be feeling lost or alone. If you're considering starting therapy, feel free to reach out to us at the New York City Psychotherapy Collective, and we can set you up with a therapist who will be a perfect fit to help you in your journey. 

In addition to therapy, here are a few other tips for navigating the transition from college:

Take some time to reflect:

Whatever your post-college plans are, it's essential to take some time to reflect on your college experience and think about what you want to get out of the next phase of your life. This period of reflection can look different for everyone! Some people like to hit the hiking trails and reflect on nature, others like to journal about their experiences, and some like to chat with friends and family.

Make a plan:

Whether you're starting a new job, moving to a new city, or just taking a break for the summer, having a plan can help alleviate some of the anxiety and uncertainty around the transition. Set goals for yourself and create a realistic timeline for achieving them. Use resources like career centers, job boards, and LinkedIn to explore career options and network with professionals in your field.

Stay connected:

Leaving college can be isolating, especially if you're moving to a new city or starting a new job where you don't know anyone. Make an effort to stay in touch with friends from college and build new social connections wherever you go. Join local clubs or organizations that align with your interests, attend networking events or meetups, or even try online platforms like Bumble BFF or Meetup to find like-minded people.

Take care of yourself:

The transition from college can be physically and emotionally taxing, so it's important to prioritize self-care. Make time for exercise, healthy eating, and adequate sleep. Engage in activities that bring you joy and relaxation, whether that's reading, hiking, or watching your favorite TV show. And don't be afraid to seek out professional support if you're struggling with mental health concerns like anxiety or depression.

Embrace the uncertainty:

The transition from college is inherently uncertain. You may not know where you'll be living in six months, or what your career trajectory will look like. But instead of seeing this uncertainty as a negative, try reframing it as an opportunity for growth and exploration. Lean into your curiosity and take risks that align with your values and goals. Remember, it's okay to change your mind or take a detour along the way. Life is a journey, not a destination.

Prepare to Live Your Best Life with Help From Therapy for Anxiety in NYC.

We hope these tips are helpful as you navigate the transition from college. Remember, you don't have to go through this alone. The therapists at the New York City Psychotherapy Collective are here to support you! If you’d like to get more content from us that includes tips for managing your mental health, subscribe to our newsletter to receive bi-monthly updates straight to your inbox. 

Follow the steps below to get started:

• Click here to share some information about you so that we can match you with the perfect therapist for your needs.

• Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.

• Schedule your first session and start on your journey to feeling better right away.

We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.

Contact us here to get started today!