Life is full of ups and downs, but sometimes we need help getting back on course. Sometimes it can feel like waves are crashing over us as life changes occur around the clock with no sign that they will stop anytime soon; this feels overwhelming at times when there's so much going wrong in every aspect of our lives (work/careers, family relationships). It becomes difficult to balance joy & grief because you're constantly having one feeling followed by another without any room for adjustment or peace within yourself which leads some people into feelings such depress especially if they've experienced loss in any capacity (death, job, etc).

If you're feeling lost and struggling to find your way back to happiness, here are some tips that may help you get back on track:
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-Talk to someone who will understand and can offer helpful advice & support such as a family member, friend, therapist, etc.
-Identify your main sources of stress and work on ways to reduce or eliminate them if possible.
-Make time for things that make you happy and help relieve stress such as reading, listening to music, spending time in nature, etc.
-Exercise regularly as it releases endorphins which have mood-boosting effects.
-Challenge your negative thoughts by finding evidence to support the opposite.
-Focus on the positive aspects of your life and be grateful for what you have, even if it doesn't seem like much.
-Focus on the present moment.
-Eat a healthy diet as what you eat can affect your mood and energy levels. Avoid drugs & alcohol as they will only make things worse in the long run.
-Remember that bad times don't last forever and eventually things will get better, even if it's too difficult right now.

What tips do you have for dealing with life's ups and downs? Share them in the comments below!

I specialize in trauma therapy and work with individuals who have experienced a wide range of traumas and adverse life experiences. I believe that everyone has the potential for growth and healing, and my goal is to help you tap into that potential so that you can create a brighter future for yourself. I offer free consultations so that we can discuss how I might be able to help you. If you're interested in learning more, please don't hesitate to get in touch.

​​Our mind stays busy with stories from the past, criticizing the present or worried about the future. And between the past, the critic and the future, we miss the present moment.

The good news is that we can teach our mind to live in the present moment. Imagine your thoughts are like those of a spoiled child catching your attention with screams and tantrums. If you pay attention to the screams and tantrums you will be reinforcing the behavior, but if you ignore it sooner or later the negative behavior will disappear. Our thoughts are the same.

When you notice that your mind is distracted by thoughts, acknowledge it and bring your attention to what you are doing right now. Choose your battles. We always have options in difficult situations: we can stay and try to change it, we can stay and accept the situation as it is, we stay and make it worse, or we can leave the situation by just and leaving. You choose.
Do not expect different results in your life when you just give excuses that you cannot change. Focus on what you have, not what you do not have. In what you focus will determine your reality. Use your strengths to achieve the changes you want.

EMDR Therapy can reduce the symptoms of fear for people suffering from phobias, panic attacks, obsessive-compulsive disorder and generalized anxiety disorder.
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Remember that life is lived in the now!               

YOU ONLY LIVE ONCE! Therefore, allow each moment to count.
Objectively explore what is the real risk of the decision you have not made because of fear.
What part of that fear is legitimate and that part is just a story you are making in your mind? Ask yourself:
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• "If I do not do this, will I regret it for the rest of my life?" Regret is one of the most disappointing and discouraging human emotions.
• "Is there something I fear and must overcome if I want to achieve my goals?" Often, focusing on what we can get, such as goals, helps us reduce fear.
• "What is the worst thing that could happen to you if I make this decision that I fear so much?" Can you possibly die? I know this sounds extreme, but this can help put things in perspective.
Overcoming your fears is difficult. I will not say it is not. Think about the fears and worries you face in your life and that prevent you from reaching your goals.
Maybe those fears that stop you only exist in your mind and are fueled by painful experiences of the past. But regardless of the cause or root of your fears, the consequences will be the same:

YOU WILL NOT BECOME THE PERSON YOU WANT TO BE

I encourage you to turn your fear and worries into fuel. I invite you to open your arms like wings and make way for those areas in your life that you want to improve. In doing so, you will be creating your own destiny.

​Going forward means that you have the courage to leave behind everything that keeps you from growing and being genuinely happy.

​A recent study published in the Journal of Psychiatric Research, establish that PTSD/Trauma on children may alter and cause changes to the brain that are similar to a traumatic brain injury or head trauma. The study results suggest that a childhood trauma could cause the same inflammation in the brain that is seen in after a concussion, this inflammation could linger for a while. The study also identifies three important factors that will impact the intensity of the inflammation in the brain: 1) if the trauma occurred before the age of 8, 2) the severity of the trauma, and 3) if the PTSD/Trauma lasted for more than six months. This could lead to long-term consequences such as the development of psychiatric disorders later. “Knowing the levels of any biological marker will help us identify patients at higher risk and suggest comprehensive, intensive treatment from the beginning”. A similar study of soldiers who were exposed to intense stress reported similar findings.

The ability of adults to reason in some situations is different from that of children and adolescents. There may be situations that the adult would perceive harmless or innocent, whereas for a child it could be frightening. An example of this could be the visit to a doctor, minor surgical intervention or an injection for vaccines.
Exposure to new experiences in children could prove to be traumatic. This is because, contrary to adults, children may reason to a new experience with fear because they do not know if they will be sure not to suffer any harm. Life experiences in adults allow them to reason differently, for example, going to cut their hair, to wear unpleasant clothes, to try new foods, to sleep alone and/or with the lights off, to visit new places and to interact with people. The way to rationalize these experiences is different and even think that we should feel fear we could see it as something ridiculous or absurd. Unfortunately, in these circumstances in some cases for a child, it would be a real challenge to face the experience, and they can have or feel real terror and panic. That feeling of terror can continue to affect the child for a long time and even in adulthood.
It is unhealthy that in the behavioral and emotional management of adults towards children to minimize the children’s expressions of experiences that the adults may be considered innocent or harmless. Doing so, ignoring the moment of terror that the child may be feeling, can cause an emotional trauma, which could affect the child for the rest of his life. For example, when the father takes his child for a haircut or to the dentist, but the child refuses intensely, with much fear and yet is forced under such circumstances. In this case, the child may begin to experience nightmares, phobias and changes in behavior. Because of this experience, the child may have developed some emotional trauma and this trauma can still be present in adult life. This trauma could in turn, impact his relationship with his dad. It is very possible that subconscious feelings of anger may arise for the rest of his life toward his father’s figure because he never established or tried to resolve the emotional trauma that occurred during his childhood.
The discipline aspect is very important in the development of a child. During the period of discipline adults should not minimize the seriousness of the children’s emotional reactions. If the child demonstrates disproportionate negative emotions toward a situation, the adult should consider this as a warning that something is truly wrong. The adult should consider intervening in the moment and give the child time to ask about their fears, sensations and feelings. First of all, the adult must try to make the child feel secure, confident that there is no danger, and as long as it is reasonable, the adult should try to grant his wishes.
In the adult life we may experience feelings and emotions of anger, regret, sadness, fear, anxiety and other negative emotions. These feelings, when there are no causes identified in the present and consciously, it is very possible that they originate from past experiences. If these feelings and emotions have been causing a negative quality of life for a long period of time, you should consider visiting a mental health professional. The help process can help you reduce and eliminate these unpleasant emotions. When you do this, you could live more free of emotional and physical pain.

​In the EMDR Therapy process, the therapist works with the client to identify a specific problem that will be the focus of treatment. The client describes the traumatic incident, from which he is helped by the therapist to select the most important and most distressing aspects of that incident. While the client makes eye movements (or any other Dual Attention Stimulus), other parts of the traumatic memory or other memories come to mind. The therapist interrupts eye movements every so often to ensure the client is processing properly.
Dual Attention Stimulus used in the EMDR Therapy (previously called Bilateral Stimulation) may be a visual, here the patient moves the eyes from side to side guided by the therapist; auditory, here the patient hears alternate sounds in both ears or kinesthetic where the therapist tapping gently and alternately on the patient's hands or shoulders. This facilitates the connection between the two cerebral hemispheres, achieving information processing and reducing the emotional load.
The therapist guides the process, making clinical decisions about the direction the intervention should follow. The goal is for the client to process the information about the traumatic incident, leading to an "adaptive resolution", as stated by Francine Shapiro this mean:  a) a reduction of symptoms; b) a change in beliefs and c) the possibility of functioning better in daily life.
The approach used in EMDR Therapy is based on three main points: early life experiences, stressful experiences of the present, and thoughts and behaviors desired for the future.

EMDR Therapy is recognized as a treatment of trauma and PTSD. It can reduce the symptoms of fear for people suffering from phobias, panic attacks, obsessive-compulsive disorder and generalized anxiety disorder. It can reduce the symptoms of depression caused by disturbing life experiences. It can help with the disturbing memories in victims of crimes, sexual assault victims, victims of natural and manmade disasters or in workers who deal with violence and crime like, police officers, firefighters, and first responders. It can help with the disturbing feelings from been incapacitated from an accident, surgery, or a severe burn. It can relieve excessive grief due to the death of a loved one or the feeling of guilt from witnessing the death. It can help with the negative thoughts, disturbing memories in people suffering from drug/chemical dependency, addictions, gambling. It can help in the recovery and it can decrease the chances of relapse.
It is not yet clear how EMDR Therapy works neuro-biologically. However, we know that when we are upset or experience a traumatic incident, our brain cannot process information as it normally does. Sometimes the moment of the incident that we feel threatened, humiliated, or endangered “freezes in time” in our memory, and remembering that incident may feel as bad as passing through it the first time because images, sounds, smells and feelings are “frozen” and have not been properly processed in our mind. These memories and recollections that have not been processed have a lasting negative effect that interferes with the way we see the world and the way we relate to other people.

​An injury can cause PTSD. We usually think that PTSD is caused by a life-threatening event, war, natural disaster, or sexual assault. The National Institute of Mental Health (NIMH) defines PTSD as a disorder that develops in some people who have experienced a shocking, scary, or dangerous event. The experience of a severe or traumatic injury can start a number of different negative emotions in our minds. The impact on the life of the victim who has suffered this type of traumatic events, which may result in some cases with a disability, either a permanent disability or a partial disability, can initiate the symptoms of an emotional trauma. PTSD can also develop from injuries with deformities or severe permanent scars. Pain is part of the process of rehabilitation and recovery after an injury; it is an emotional response that is natural and common due to the traumatic event. Clinical symptoms of PTSD may also result from the chronic pain following an injury. Children and teenagers can also suffer from PTSD. In the very young, the signs and symptoms may not be the same as in adults. The very young can start to wet their beds, forget to or stop talking, become more needy or act out the scary event during play.

• Having recurring flashbacks, bad dreams, and frightening thoughts of the injury/event.
• Problems with concentration, confusion, and memory.
• To avoid thoughts or feelings related to the injury/event.
• To feel sad, numb, depressed or hopeless.
• Problems or difficulty sleeping.
• Feeling angry, anxiety, tense, fear, easily startled.
• Feeling of guilt, shame, denial.
• Loss of interest in activities, family or people you used to enjoy.

These symptoms can be explained as normal reactions to a severe injury or trauma. Everybody is different and these symptoms may take time to recover. If the symptoms persist for a longer time than the natural, let’s say more than 6 months, there is a high probability that professional help is required to resolve these symptoms.
Medical interventions can help control and/or minimize symptoms with medications. While a mental health professional, a specialist in the area can provide treatment using therapy techniques to process and alleviate emotional symptoms. A help focused on the emotional trauma provided as soon as possible will allow to accelerate the recovery of the physical injury.

• The recurring flashbacks, bad dreams, and frightening thoughts of the injury/event continue for more than 6 months.
• Feeling depressed or hopeless.
• Continue to avoid situations or places that remind you of the injury.
• Your work, your relationships are affected, your family continues to tell you that they are concern about you.
• Inability to initiate new relationships.
• To begin or to increase substance abuse, alcohol or prescription medications to treat your emotional pain.

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Anyone who is sufferings from PTSD should seek a Mental Health Professional to alleviate their pain. The signs and symptoms that we described above will not resolve on their own. Everybody is a different person with different symptoms. A Mental Health Professional can provide individualize therapy to accommodate the specific issues of the person. Depending on the severity of the PTSD some people may only require therapy, others may require medical treatment and therapy sessions, and others may need a long term commitment to their treatment. A Mental Health Professional can help to minimize or eliminate the negative thoughts, memories, and sensations that linger and continue to affect your quality of life in a negative way. Time is very important in the treatment of PTSD, the earlier the treatment starts, the sooner you start resolving all the symptoms that are affecting your quality of life in a negative way and you will be able to have a faster and healthier recovery.
For more information contact Irene Rodriguez, LMHC, CAP, CCTP at 954-376-0496 in Ft. Lauderdale, Florida or Dr. Caroline Rodríguez Mercado, M.A., PSY.D. at 787-690-0311 in Santurce, PR.

Drug prevention studies have shown that there is a trend of a small reduction in the use of psychoactive substances in some groups of adolescents. However, this remains an alarming problem, that is why drug prevention is so important. This includes the use of cigarettes, alcohol, marijuana, inhalants, cocaine and other substances. The reasons may be various, but some studies make reference to the following:
• Use of drugs at home, including the use of cigarettes and alcohol.
• Lack or little adult supervision.
• Availability of drugs.
• Peer pressure.
• A divorce mismanaged.
• Curiosity.
• Changes in perception (not afraid of the risks).
• Influence by all the media.
• Evasion (to escape or get away from the pressures).
• Lack of opportunities to participate in alternative activities (clubs, sports, etc.).

Teens who use drugs regularly do so for the same reasons as adults. Addictions or drug misuse does not occur by accident or experimentation. Drug problems are usually part of larger and more complex problems. Some are: not feeling well at school, problems at home, lack of identity and self-moral, and feelings of not being part of the group.

During the adolescence that is when they prefer to use the time to try new things and challenge their boundaries. By trying to define their place, they may experiment with various ideas and experiences. For example, nothing is more important to them than a genuine adult experience: to drive a car, movies with adult content, enter “pubs” and parties. Have the experience of drinking, smoking cigarettes, etc. The abuse of drugs and addictive substances, like many other problems, can be prevented, drug prevention works. After all, it is easier to prevent than cure.

​• Learn to talk to them. Teens have their own styles of point of views, so communication is key in solving conflicts, if there are any, or to prevent them. Accept that they see the world differently; the first step is to communicate with your child. If you’ve not done it before, does not matter, start today.• Learn to listen. It is important to listen, not just talk to your child, but listen to what they have to say; avoid interruption, if you interrupt, it will affect the confidence and comfort to continue communicating with you. Do not assume that your child understands what you mean. Ask questions or express back what you thought you heard to verify that you have understood correctly. Listen and try to understand it objectively and without bias; try to understand what your child is saying without judging their motives, opinions or conclusions. Observe their body language for signs of discomfort, emotions, etc.
• Be honest. Let your child know what do you want to talk and the reasons why. Put the cards on the table and tell him about your worries, anger or fear. Tell them how it feels to be a father; if your child knows that you are honest with him, he will be more willing to be with you. If you have not been honest in the past, it could take more time to earn their trust. They will be more receptive if you show that you can be flexible and that you sincerely take them seriously.
• Encourage positive activities. Help your children to participate in extracurricular activities or hobbies that provide a sense of accomplishment and belonging.
• Teach about action and consequence. Teach your child that an action is always followed by a reaction or answer. Help them assess the consequences before proceeding with an action. First you must consider what can happen, then decide if it is worth doing.
• Negotiate. To negotiate you should try not to judge or as little as possible. Discuss the options available to help them make their own decisions.
• Learn to talk to them. Teens have their own styles of point of views, so communication is key in solving conflicts, if there are any, or to prevent them. Accept that they see the world differently; the first step is to communicate with your child. If you’ve not done it before, does not matter, start today.
• Learn to listen. It is important to listen, not just talk to your child, but listen to what they have to say; avoid interruption, if you interrupt, it will affect the confidence and comfort to continue communicating with you. Do not assume that your child understands what you mean. Ask questions or express back what you thought you heard to verify that you have understood correctly. Listen and try to understand it objectively and without bias; try to understand what your child is saying without judging their motives, opinions or conclusions. Observe their body language for signs of discomfort, emotions, etc.
• Be honest. Let your child know what do you want to talk and the reasons why. Put the cards on the table and tell him about your worries, anger or fear. Tell them how it feels to be a father; if your child knows that you are honest with him, he will be more willing to be with you. If you have not been honest in the past, it could take more time to earn their trust. They will be more receptive if you show that you can be flexible and that you sincerely take them seriously.
• Encourage positive activities. Help your children to participate in extracurricular activities or hobbies that provide a sense of accomplishment and belonging.
• Teach about action and consequence. Teach your child that an action is always followed by a reaction or answer. Help them assess the consequences before proceeding with an action. First you must consider what can happen, then decide if it is worth doing.
• Negotiate. To negotiate you should try not to judge or as little as possible. Discuss the options available to help them make their own decisions.
• Learn to talk to them. Teens have their own styles of point of views, so communication is key in solving conflicts, if there are any, or to prevent them. Accept that they see the world differently; the first step is to communicate with your child. If you’ve not done it before, does not matter, start today.
• Learn to listen. It is important to listen, not just talk to your child, but listen to what they have to say; avoid interruption, if you interrupt, it will affect the confidence and comfort to continue communicating with you. Do not assume that your child understands what you mean. Ask questions or express back what you thought you heard to verify that you have understood correctly. Listen and try to understand it objectively and without bias; try to understand what your child is saying without judging their motives, opinions or conclusions. Observe their body language for signs of discomfort, emotions, etc.
• Be honest. Let your child know what do you want to talk and the reasons why. Put the cards on the table and tell him about your worries, anger or fear. Tell them how it feels to be a father; if your child knows that you are honest with him, he will be more willing to be with you. If you have not been honest in the past, it could take more time to earn their trust. They will be more receptive if you show that you can be flexible and that you sincerely take them seriously.
• Encourage positive activities. Help your children to participate in extracurricular activities or hobbies that provide a sense of accomplishment and belonging.
• Teach about action and consequence. Teach your child that an action is always followed by a reaction or answer. Help them assess the consequences before proceeding with an action. First you must consider what can happen, then decide if it is worth doing.
• Negotiate. To negotiate you should try not to judge or as little as possible. Discuss the options available to help them make their own decisions.
• Learn to talk to them. Teens have their own styles of point of views, so communication is key in solving conflicts, if there are any, or to prevent them. Accept that they see the world differently; the first step is to communicate with your child. If you’ve not done it before, does not matter, start today.
• Learn to listen. It is important to listen, not just talk to your child, but listen to what they have to say; avoid interruption, if you interrupt, it will affect the confidence and comfort to continue communicating with you. Do not assume that your child understands what you mean. Ask questions or express back what you thought you heard to verify that you have understood correctly. Listen and try to understand it objectively and without bias; try to understand what your child is saying without judging their motives, opinions or conclusions. Observe their body language for signs of discomfort, emotions, etc.
• Be honest. Let your child know what do you want to talk and the reasons why. Put the cards on the table and tell him about your worries, anger or fear. Tell them how it feels to be a father; if your child knows that you are honest with him, he will be more willing to be with you. If you have not been honest in the past, it could take more time to earn their trust. They will be more receptive if you show that you can be flexible and that you sincerely take them seriously.
• Encourage positive activities. Help your children to participate in extracurricular activities or hobbies that provide a sense of accomplishment and belonging.
• Teach about action and consequence. Teach your child that an action is always followed by a reaction or answer. Help them assess the consequences before proceeding with an action. First you must consider what can happen, then decide if it is worth doing.
• Negotiate. To negotiate you should try not to judge or as little as possible. Discuss the options available to help them make their own decisions.
• Learn to talk to them. Teens have their own styles of point of views, so communication is key in solving conflicts, if there are any, or to prevent them. Accept that they see the world differently; the first step is to communicate with your child. If you’ve not done it before, does not matter, start today.
• Learn to listen. It is important to listen, not just talk to your child, but listen to what they have to say; avoid interruption, if you interrupt, it will affect the confidence and comfort to continue communicating with you. Do not assume that your child understands what you mean. Ask questions or express back what you thought you heard to verify that you have understood correctly. Listen and try to understand it objectively and without bias; try to understand what your child is saying without judging their motives, opinions or conclusions. Observe their body language for signs of discomfort, emotions, etc.
• Be honest. Let your child know what do you want to talk and the reasons why. Put the cards on the table and tell him about your worries, anger or fear. Tell them how it feels to be a father; if your child knows that you are honest with him, he will be more willing to be with you. If you have not been honest in the past, it could take more time to earn their trust. They will be more receptive if you show that you can be flexible and that you sincerely take them seriously.
• Encourage positive activities. Help your children to participate in extracurricular activities or hobbies that provide a sense of accomplishment and belonging.
• Teach about action and consequence. Teach your child that an action is always followed by a reaction or answer. Help them assess the consequences before proceeding with an action. First you must consider what can happen, then decide if it is worth doing.
• Negotiate. To negotiate you should try not to judge or as little as possible. Discuss the options available to help them make their own decisions.

1. Dropout and cut classes
2. Changing friends
3. Changing Priorities
4. Problems with justice
5. Lie, steal or borrows money
6. Change of clothing
7. Depression
8. Irregular patterns of sleep, among others.

To manage a maladaptive conduct that affects the welfare of your child, you should seek immediate help from a Mental Health Professional, Psychologist who possess knowledge in this area. If this is a concern for you right now, if you need more information about drug prevention, we can assist and will stay with you in the process.

​A lot of people experienced some kind of anxiety before or during a test. A Little nervousness before a test may be completely normal, but too much anxiety before a test may block the ability to remember, comprehend and perform about studied or memorized material.
There are several tips that you can use to prepare you and your child to greatly ease the tension that produces anxiety
TIME: It takes time to build up confidence, it is very important to start very early teaching your child to study properly.
BE PREPARED: Make sure your child has studied, done his homework. If your child did not study before a test, there is nothing that you can do now about his feeling of anxiety.
PRACTICE: Sit down with your child and practice taking different kind of tests. The more you practice with your child, the easily will be for your child to feel comfortable about taking tests.
RELAX: Teach your child to breathe deeply, to concentrate on their breathing to feel relax during a test.
FOCUS: Teach your child to focus on the positive and don’t focus on what could go wrong.
VISUALIZE: Teach your child to visualize on success and to avoid thoughts that produce self-doubt.
ASK FOR HELP: If nothing is working and the level of anxiety is severe. Ask for help, a teacher, the guidance counselor, a tutor and a Professional Mental Health Provider can help your child to overcome the anxiety.
The night before the test it is very important for your child to get plenty of rest and sleep. The day of the test your child needs a healthy breakfast, his brain needs food for proper performance, never let your child take a test on an empty stomach.