Amanda White, LPC

The Truth About Therapy Versus Coaching: Which One Do You Really Need?

Choosing between therapy versus coaching feels challenging for many people. As a licensed therapist, I want to help you understand why therapy often provides more comprehensive support, while still acknowledging when coaching might serve your needs.

Understanding Therapy Versus Coaching: The Essential Differences

The key difference between therapy versus coaching lies in the depth and breadth of support. Therapists complete extensive clinical training to help you understand root causes, manage complex emotions, and create lasting change. While coaches offer valuable guidance for specific goals, they cannot provide the comprehensive mental health support that therapy offers.

The Unique Value of Therapy

Therapy provides several advantages that coaching cannot match:

Licensed therapists can diagnose and treat mental health conditions
We help you understand deep-rooted patterns and behaviors
Therapy addresses multiple life areas simultaneously
Therapists adapt their approach as new challenges arise
We provide evidence-based treatment methods
Therapy creates lasting, transformative change

When Coaching Might Work

While therapy versus coaching often favors therapy for comprehensive support, coaching can help in specific situations:

Working toward a defined goal
Developing particular skills
Following structured plans
Addressing specific life areas
Getting accountability for clear objectives

Training Differences in Therapy versus Coaching

Licensed therapists undergo extensive professional preparation that coaches don’t require. We must earn advanced degrees in mental health, complete thousands of hours of supervised clinical work, and pass rigorous licensing exams. Our education doesn’t stop there – we maintain ongoing professional education and participate in regular clinical supervision throughout our careers. This comprehensive training enables us to provide deeper, more nuanced support than coaching can offer.

This extensive training allows therapists to help with complex issues that coaches simply cannot address. While many coaches offer valuable expertise in their areas, they lack the comprehensive mental health training that makes therapy so effective. If you do choose coaching, be sure to find one that has undergone an accredited coaching course.

Why Choose Therapy?

Consider therapy if you:

Feel unsure about what’s troubling you
Have experienced trauma
Need help with multiple challenges
Want to understand yourself deeply
Seek lasting personal growth
Experience anxiety, depression, or other mental health concerns
Want professional support that can adapt to your changing needs

One often overlooked advantage: therapists can provide coaching-style support when appropriate, but coaches cannot offer therapy services. This means therapy gives you both depth and flexibility – we adjust our approach based on your evolving needs.

Making Your Choice

While considering therapy versus coaching, ask yourself:

Do you want to address root causes or just symptoms?
Are your challenges complex or straightforward?
Do you need professional mental health support?
Would you benefit from a deeper understanding of yourself?

Investment in Long-term Change

Therapy might require a longer time commitment than coaching, but it creates deeper, more lasting transformation. Rather than just achieving specific goals, therapy helps you understand yourself better and develop lifelong tools for managing challenges.

Taking the Next Step

Ready to explore therapy? Consider these actions:

Write down your current challenges
Think about what you want to understand about yourself
Schedule consultations with licensed therapists
Ask about their approach and experience
Trust your instincts about who feels right

Remember, while coaching serves its purpose, therapy offers comprehensive support that can transform your life in meaningful ways. Whether you’re dealing with specific challenges or seeking deeper understanding, therapy provides the professional support and guidance you need.

Want to learn more about how therapy can help you? Contact our office to schedule a consultation with a therapist who can discuss your specific needs. We have offices in Philadelphia, The Main Line in Pennsylvania and have offices coming soon in St. Petersburg, Florida.

10 Effective Ways to Manage Overstimulation in Motherhood

As a mother, if you had told me that the hardest part of parenting would be overstimulation, I would have thought you were joking. Like many, I feared the big things: regretting having a child, not loving my child enough. But the reality of motherhood brought an unexpected challenge – the overwhelming sensory experience of parenting. In this article, we’ll explore overstimulation in motherhood and provide ten practical ways to manage it, including the option of therapy for moms when needed.

the author with her newborn baby learning to manage overstimulation

Understanding Overstimulation in Motherhood

Overstimulation in motherhood is essentially sensory overload. It occurs when there’s too much information coming in from your senses (sight, sound, taste, touch, smell), and your brain starts to shut down. For mothers, this can manifest as:

Difficulty thinking clearly
Quick temper or irritability
Intense urges to scream or make the sensations stop
Feeling overwhelmed by normal daily tasks

Recognizing these signs is the first step in managing overstimulation effectively.

1. Recognize Your Internal Sensations to Manage Overstimulation in Motherhood

One of the most overlooked aspects of overstimulation is our internal state. When our basic needs aren’t met, we’re more susceptible to overstimulation. Pay attention to:

Hunger: Are you skipping meals due to busy schedules?
Fatigue: Is lack of sleep contributing to your overwhelm?
Physical discomfort: Are you ignoring aches and pains?

By addressing these internal factors, you can raise your threshold for external stimuli and better manage overstimulation in motherhood.

2. Identify Your Specific Triggers

Everyone has different sensitivities. Some mothers might be more affected by noise, while others struggle with constant touch or strong smells. Take time to observe and note what specifically triggers your feelings of overstimulation. This awareness can help you prepare and implement targeted coping strategies.

3. Reduce Multitasking to Combat Overstimulation in Motherhood

As mothers, we often pride ourselves on our ability to juggle multiple tasks. However, excessive multitasking can significantly contribute to overstimulation. Try to:

Focus on one task at a time when possible
Break your day into smaller, manageable chunks
Use time-blocking techniques to allocate specific times for different activities

By reducing multitasking, you give your brain more capacity to handle unexpected stimuli without becoming overwhelmed.

4. Utilize Tools and Technology

Don’t hesitate to use tools that can help manage overstimulation. Some effective options include:

Noise-cancelling headphones or earplugs
White noise machines
Dimmer switches for lighting
Apps for meditation or calming sounds

These tools can provide a buffer against overwhelming sensory input and help create moments of calm in your day.

5. Create Sensory-Friendly Spaces

Designate areas in your home where you can retreat when feeling overwhelmed. This might be:

A quiet corner with comfortable seating
A dimly lit room for visual relaxation
A space with minimal clutter to reduce visual stimulation

Having a go-to space can provide much-needed relief during intense moments of overstimulation in motherhood.

6. Practice Mindfulness and Grounding Techniques

Mindfulness can be a powerful tool in managing overstimulation. Try these techniques:

Deep breathing exercises
Body scan meditations
Grounding techniques (like focusing on five things you can see, four you can touch, three you can hear, etc.)

These practices can help center you and reduce the impact of overwhelming sensory input.

7. Implement Regular Breaks and Self-Care

It’s crucial to build in regular breaks throughout your day. This might look like:

Taking a few minutes alone in the bathroom
Stepping outside for fresh air
Engaging in a quick, enjoyable activity just for you

Remember, self-care isn’t selfish – it’s necessary for managing overstimulation in motherhood effectively.

8. Communicate Your Needs to Reduce Overstimulation in Motherhood

Open communication with your partner, family, or support system is vital. Let them know about your struggles with overstimulation and how they can help. This might involve:

Taking over childcare duties for short periods
Helping to create a quieter environment
Understanding when you need to step away briefly

Clear communication can lead to better support and understanding from those around you.

9. Adjust Your Expectations

It’s important to recognize that feeling overstimulated doesn’t make you a bad parent. Adjust your expectations and remember:

It’s okay to not enjoy every moment of parenting
Struggling with sensory overload is common and valid
Your needs matter too

By shifting your perspective, you can reduce guilt and be more compassionate with yourself.

10. Consider Therapy for Moms

If overstimulation is significantly impacting your daily life, consider seeking professional help. Therapy for moms can provide:

Tailored strategies for managing overstimulation
Techniques for stress reduction and emotional regulation
A safe space to process your feelings and experiences

A therapist can offer valuable support and tools to help you navigate the challenges of motherhood, including overstimulation. At Therapy for Women center, we specialize in working with moms at every phase of parenting. Learn more about our approach here.

Next Steps

Managing overstimulation in motherhood is an ongoing process that requires patience, self-awareness, and self-compassion. By implementing these strategies and being open to seeking help when needed, including therapy for moms, you can create a more balanced and enjoyable parenting experience.

Remember, every mother’s journey is unique. It’s okay to struggle. By acknowledging your challenges with overstimulation and actively working to manage them, you’re taking care of yourself. Moreover, you’re setting a positive example for your children about self-care and emotional health.

Motherhood is a beautiful, challenging journey. With these tools and an understanding of overstimulation, you can navigate its sensory challenges more effectively, finding more joy and peace in your parenting experience. If you are interested in a therapist who gets it, we would love to work with you at Therapy for Women Center.

How to Navigate Trauma Anniversary Reactions: The Ultimate Self Care Guide

Living with trauma isn’t linear, and many of us struggle on our trauma anniversary. Our reactions can catch us off guard – whether it’s a specific date, season, or time of year that brings back difficult memories. As a therapist working with young women in Philadelphia and Florida, I’ve seen how these anniversary reactions impact many of us, but there are ways to move through them with self-compassion and support.

Woman feeling triggered by her trauma anniversary.

What is a Trauma Anniversary?

A trauma anniversary marks the date or time period when a significant traumatic event occurred. Your body and mind might remember this date even if you consciously try not to think about it. During these times, you might notice increased anxiety, changes in sleep patterns, or feeling emotionally raw – and that’s completely normal.

7 Ways to Care for Yourself During a Trauma Anniversary

1. Plan Ahead

Think of your body as having its own calendar. Just like your phone sends you reminders, your body keeps track of significant dates and can trigger responses like increased heart rate, changes in appetite, difficulty concentrating, or unexpected mood shifts. Mark these dates in your calendar. This simple act helps you prepare and gather support before the anniversary arrives. You don’t need to face these days unprepared.

2. Create a Comfort Tool Kit

Build a personalized collection of grounding items:

Soft blankets or weighted blankets
Calming scents or essential oils
Favorite playlists
Photos of happy memories
Journal and colored pens

3. Set Boundaries

Remember, you get to decide what you need during this time. This might mean taking time off work, limiting social media, or saying no to extra commitments.

4. Move Your Body Mindfully

Physical movement can help release stored tension through gentle yoga, walking in nature, or simple stretching exercises.

5. Connect with Support

Reach out to people who understand and respect your experience – trusted friends, family, a trauma therapist, or support groups.

6. Create New Rituals

Consider developing meaningful activities for this day:

Writing letters to yourself
Volunteering
Creating art
Planting something
Practicing mindfulness

7. Stay Present

Ground yourself in the now using techniques like:

The 5-4-3-2-1 sensory exercise
Mindful breathing
Focus on immediate surroundings

When to Seek Additional Support

While anniversary reactions are normal, sometimes we need extra help. Consider reaching out to a mental health professional if you experience:

Persistent difficulty with daily tasks
Increased isolation
Thoughts of self-harm
Overwhelming emotional responses
Significant changes in sleep or eating patterns

Creating Your Personal Strategy

Everyone’s trauma anniversary experience is unique. Take time to reflect on what works for you:

Which activities help you feel grounded?
What kind of support do you need?
How can you show yourself compassion?
What boundaries would help you feel safe?

Moving Forward

Remember that acknowledging trauma anniversaries isn’t about staying stuck – it’s about honoring your journey and taking care of yourself. These dates might always hold significance, but with time and support, you can develop a toolkit that helps you navigate them with more ease.

Your feelings around trauma anniversaries are valid, and you deserve support during these times. If you’re in Philadelphia or Florida and looking for professional support, many therapists (including myself) specialize in helping women navigate trauma.

Remember, healing happens on your timeline, and there’s no “right” way to handle trauma anniversaries. Trust your instincts, be gentle with yourself, and know that support is available when you need it. Click here to get started.

What is Happiness Anxiety and How to Cope

As a licensed therapist, I’ve encountered many individuals who struggle with an unexpected form of anxiety. It’s not the fear of failure or social situations that troubles them, but rather the fear of happiness itself. This phenomenon, known as happiness anxiety, can significantly impact a person’s well-being and quality of life.

woman drinking coffee with a friend experiencing happiness anxiety

Understanding Happiness Anxiety

Happiness anxiety refers to the fear or apprehension of experiencing positive emotions or good fortune. People with this form of anxiety often feel uncomfortable or anxious when things are going well in their lives. They may worry that their happiness won’t last or that something bad will happen to balance out the good.

This paradoxical fear can stem from various sources:

Past experiences of disappointment
A belief that happiness is fleeting
Fear of losing control
Trauma or negative life events
Cultural or family influences

Individuals with happiness anxiety might engage in self-sabotaging behaviors or avoid situations that could bring joy, ultimately hindering their ability to fully experience and appreciate positive aspects of life.

Signs and Symptoms of Happiness Anxiety

Recognizing happiness anxiety is the first step towards addressing it. Common signs and symptoms include:

Feeling uneasy or anxious when things are going well
Constantly waiting for the “other shoe to drop”
Difficulty accepting compliments or good news
Downplaying achievements or positive experiences
Avoiding activities or situations that might bring happiness
Physical symptoms like increased heart rate or sweating when experiencing positive emotions
Intrusive thoughts about potential negative outcomes during happy moments

If you find yourself experiencing these symptoms regularly, you might be dealing with happiness anxiety.

The Impact of Happiness Anxiety on Mental Health

Happiness anxiety can have significant repercussions on your overall mental health and well-being. Some potential impacts include:

Chronic stress and tension
Difficulty forming and maintaining relationships
Reduced life satisfaction
Increased risk of depression
Missed opportunities for personal growth and fulfillment
Lower self-esteem and self-worth

By consistently avoiding or minimizing positive experiences, individuals with happiness anxiety may inadvertently create a self-fulfilling prophecy of unhappiness.

Coping Strategies for Happiness Anxiety

If you’re struggling with happiness anxiety, there are several strategies you can employ to manage your symptoms and work towards embracing positive emotions:

Practice Mindfulness: Focus on the present moment without judgment. This can help you fully experience and appreciate positive emotions as they occur.
Gradual Exposure: Slowly increase your exposure to situations that bring joy. Start small and work your way up to more significant experiences.
Keep a Gratitude Journal: Regularly write down things you’re grateful for. Sometimes we can feel scared to fully feel our gratitude if we have happiness anxiety. It can feel as though if we allow ourselves to relish in gratitude, those things will go away. However, studies show the more you practice gratitude, the more you will experience joy.
Practice Self-Compassion: Be kind to yourself when you experience anxiety about happiness. Remember that it’s okay to feel good and that you deserve happiness.
Build a Support System: Surround yourself with supportive friends and family who can encourage you to embrace positive experiences.

Overcoming Happiness Anxiety: A Journey of Self-Discovery

Overcoming happiness anxiety is a process that requires patience, self-reflection, and often professional support. As you work through your anxiety, consider the following steps:

Identify Your Triggers: Pay attention to situations or thoughts that spark your happiness anxiety. Understanding your triggers can help you develop targeted coping strategies.
Explore the Root Causes: Reflect on past experiences or beliefs that might contribute to your fear of happiness. This self-exploration can provide valuable insights for healing.
Set Realistic Expectations: Remember that it’s normal to experience a range of emotions, including both positive and negative ones. Aim for a balanced perspective rather than constant happiness.
Seek Professional Help: A mental health professional can provide personalized guidance and support as you navigate happiness anxiety. At Therapy for Women Center, we have therapists who can help.

Embracing Happiness: Your Path Forward

It’s important to remember that happiness is not a constant state, but rather a series of moments to be appreciated. Feeling anxious sometimes, even about good things, is a normal part of the human experience. You deserve to experience joy and fulfillment in your life, and it’s crucial to remind yourself of this fact regularly. The journey may be challenging at times, but the reward of embracing happiness is well worth the effort.

10 Exciting Signs You are Recovering from an Eating Disorder

Recovering from an eating disorder is a journey filled with ups and downs, triumphs and challenges. As someone who has walked this path and now supports others as a therapist specializing in eating disorder recovery in Philadelphia, I’ve seen firsthand how recovery can look different for everyone. However, there are some common signs that indicate you’re making progress on your healing journey. Here are ten signs that you’re on the path to recovering from an eating disorder:

amanda white was once recovering from an eating disorder too

1. You think about food less

One of the most significant signs of recovering from an eating disorder is when you realize you’ve gone extended periods without obsessing over food or your body. The constant mental chatter about calories, weight, or your next meal starts to quiet down. You might suddenly notice that you’ve made it through an entire afternoon without once thinking about what you’re going to eat for dinner or how your body looks.

2. Your Social Life Improves

Eating disorders often lead to isolation, but as you recover, you may find yourself more willing to engage socially. You might start reaching out to friends, attending gatherings, or simply enjoying conversations without feeling distracted by food-related thoughts. This renewed interest in social connections is a positive sign that you’re healing both emotionally and mentally.

3. You Feel More Present in Daily Life

Recovery brings with it a sense of presence. You may notice that you’re more engaged in conversations, able to concentrate better at work or school, and generally more aware of your surroundings. This increased mindfulness is a sign that your eating disorder is loosening its grip on your attention and energy.

4. You Rediscover Food Preferences When Recovering from an Eating Disorder

As you progress in recovering from an eating disorder, you may find yourself enjoying foods you previously avoided or feared. This could mean savoring a favorite childhood treat or trying new cuisines without guilt. Rediscovering the pleasure in eating is a powerful sign of healing and a step towards a more balanced relationship with food.

5. You Less Focus on Others’ Eating Habits

Recovery often brings a shift in focus from others’ plates to your own. You may realize that you’re no longer constantly comparing your portions to those around you or mentally calculating the calories in others’ meals. You may notice following food or recipe accounts on social media is no longer interesting. This change indicates a healthier relationship with food and a reduced preoccupation with eating behaviors.

6. You Buy Clothes That Actually Fit

Instead of purchasing “goal” clothing or obsessing over sizes, you start buying clothes that fit your current body comfortably. This shift represents a growing acceptance of your body and a move away from using clothing sizes as a measure of self-worth or recovery progress.

7. Exercise Becomes Self-Care When Recovering from an Eating Disorder

If you previously structured your entire day around workouts, you might notice this rigidity fading. In recovering from an eating disorder, exercise becomes a form of self-care rather than punishment or compensation for eating. You can skip a workout without anxiety. Or you’re able to engage in movement that feels good for your body without obsessive planning.

8. You Experience a Wider Range of Emotions

During your struggle with an eating disorder, you may have felt emotionally numb. As you recover, you start to experience a fuller range of emotions. While this can be challenging at times, it’s a sign that you’re reconnecting with yourself and processing feelings in a healthier way.

9. You Start Setting and Maintaining Boundaries

Recovering from an eating disorder often involves learning to set healthy boundaries, both with yourself and others. You might find yourself saying “no” to things that don’t serve your recovery. Or, you might start speaking up about your needs in relationships. This is a powerful sign of growing self-respect and self-care.

10. You Believe in Your Worth Beyond Appearance

Perhaps one of the most profound signs of recovering from an eating disorder is the genuine belief that your value as a person is not determined by your weight or appearance. You start to recognize and appreciate your other qualities, achievements, and the relationships in your life as sources of self-worth. At Therapy for Women Center, we take a Health at Every Size approach to help you make this powerful shift.

It Is Possible to Start Recovering From an Eating Disorder

Remember, recovery is not linear, and it’s okay if you don’t experience all of these signs at once or consistently. Each small step is a victory worth celebrating. If you’re struggling with an eating disorder or recognizing these signs in yourself or a loved one, consider reaching out to a mental health professional specializing in eating disorders in Philadelphia. With the right support and tools, recovery is possible, and a healthier, more balanced life is within reach. Learn more about our approach to eating disorder therapy.

How to Deal with Post-Wedding Blues or Depression

For many, the experience of planning a wedding is filled with excitement, anticipation, and buildup. After months of planning, prepping, and decorating for your most magical day to finally pay off, you may find yourself asking, “what now?” If you’re feeling this way, you may be experiencing post-wedding blues.

photo of Amanda White, the author on her wedding day.

I remember when I got married in 2019, it was one of the best days of my life. My wedding was everything I dreamed of, but then I came crashing down to reality. It felt disturbing and confusing that I was so depressed after marrying the love of my life. What’s going on, I thought. Is there something wrong with me?

Absolutely not! In fact, it is quite normal for individuals to feel sad after their wedding day. Some even experience signs of clinical depression. It’s been weeks and months of choosing color partners, flower arrangements, dresses, jewels, catering, and being the center of attention.

After one day, the energy shifts again to now paying bills, going back to work, and engaging in daily responsibilities.

What Are Post-Wedding Blues?

Post-wedding blues can happen to couples when they experience a period of letdown following the excitement of a wedding. It may seem counterintuitive that you feel down after what is considered the happiest days of your life.

However, life is all about the ups and downs, especially after a major life event. Weddings are often a significant and meaningful experience, so when it is over, it seems that there is a lingering feeling of emptiness.

Why Do Couples Experience Post-Wedding Blues?

There are many different reasons why one may feel down after their big day. The time spent putting in work to create the most wonderful day can feel almost anticlimactic once it’s over. Weddings also bring people together.

Family, friends, loved ones are all under one roof, supporting and celebrating you on this most joyous occasion. It’s possible that these get-togethers do not happen often, so in the moment, the rush of happiness is euphoric. However, once the day ends, you may normally crash when reality confronts you again.

Signs of Post-Wedding Blues

Not sure whether you’re experiencing post-wedding blues? Common feelings may look like:

Feelings of deep sadness
Disappointment
Loneliness
Fatigue
Sleep difficulties
Lack of focus
Not enjoying marital bliss

How to Manage Post-Wedding Depression

Make Plans to Look Forward to: You just spent most of your time and energy planning for a wedding. Now you have the freedom to focus on other plans and activities that will give you a new sense of excitement. Planning something fun in the weeks that follow the wedding can help with feelings of sadness. Whether it’s the honeymoon, moving in together, or going on fun dates and starting projects, it’s important to create plans to look forward to as newly weds.
Lean on Your Spouse: Healthy communication is a pillar in a long-lasting marriage. Talk to your partner if you are feeling saddened by the ending of your big day. It is possible they are feeling the same way. This may be the first challenge you face together as a married couple. It is essential to ensure you can support one another in times of emotional distress.
Define Family Relationships: Some people experience the blues because they feel like they’re losing their family. Being married does not mean your family is lost. Instead, you are extending your own family. It just takes time to redefine the family lines and focus on connecting.
Seek Marital Counseling: Emotions can feel complex and draining. Experiencing them does not mean your relationship is failing, but it is also important to seek additional support. Counselors can help with processing the pain and provide helpful tips for you and your spouse to work through the post-wedding blues. Your feelings are valid and normal.

At Therapy for Women Center, we specialize in working with women of all ages and life transitions. Remember, marrying someone creates a major life transition, even if it brings happiness. We would be honored to work with you. Click here to learn more about our approach.