Psychotherapy in NYC was the subject of many shows, movies and particularly Woody Allen movies as well as many New Yorker cartoons. The reality is that many individuals living in New York City face high level of stress and struggle with physical, emotional and mental problems.

A Gallup poll that was performed on 2010, ranked New York City near the bottom on emotional health. The study measured level happiness, worry, anger, and stress and New York City was ranked 132 out of 162 cities. Therefore, it is not surprising that a disproportionate number of people in New York City engage in psychotherapy and counseling. New York City is full of mental healthcare therapists who want to look after your well-being. There are close to 5000 licensed psychologists practicing in New York City and many more other mental health professionals such: Social workers, Marriage and Family Therapists, Mental Health Counselors, Psychoanalysts etc. Manhattan has the highest concentration for psychotherapy referrals per person.

Why do so many people living in New York City see psychotherapists? Many indicate that life in NYC simply is stressful. Due to the fast paced lifestyle in this big city, many people suffer from stress related problems which are manifested in different ways, physically, mentally and emotionally. Some would also say that in such complex city that is driven by fast pace life style, it is harder to form deep interpersonal connections. Lack of social connection and intimate relationship may result in increase of alienation, despair, depression, anxiety, anger and addiction. And, as we mentioned, it is easier to find a psychotherapist in New York City simply because there are so many available therapists around.

So, not only do more people seek therapy in New York City, but those who do may find it easier to talk about their issues. In New York therapy is more common, and people are less concerned with what others might think of them as compare to other smaller cities and rural USA, who still view psychotherapy with its negative stigma. Of course, many people choose therapy because they see it as a mean to improve skills and enhance growth, fulfillment and happiness. They consider psychotherapy as a form of self-enhancement rather than just a place to address problems or to resolve deep wounds.

Good health is an essential ingredient to a happy and enjoyable life. Even when your schedule is crazy with too much to do and your time to accomplish everything is limited, don’t let your well-being suffer. The next time you have some type of psychological condition that you want to address, you can easily contact spiral2grow, psychotherapists in NYC to help you.  spiral2grow, located in New York City offers quality of services of highly trained psychotherapists. After all, being healthy and taking care of your well-being is a necessity.

Good health is an essential ingredient to a happy and enjoyable life. Even when your schedule is crazy with too much to do and your time to accomplish everything is limited, don’t let your well-being suffer. The next time you have some type of psychological condition that you want to address, you can easily contact spiral2grow, psychotherapists in NYC to help you.  spiral2grow, located in New York City offers quality of services of highly trained psychotherapists. After all, being healthy and taking care of your well-being is a necessity.

Change is an inevitable part of life, personal growth as well as improving self esteem. Without change, we experience stagnation, depression and even death. Change is the only thing that brings progress, and yet, it is often what we resist and fear the most! As the world around us changes, we must learn to change with it or else we will experience confusion, frustration, stress and anxiety.

Yet, we can practically turn our fear of change into a constructive, energizing force for bettering our life. There is always risk involved in doing something or achieving desired goals and the only way to succeed is by acting and doing. For that we need to conquer our fear. So, remember every fear is an opportunity to grow.

To be effective individuals or leaders, we must be able to embrace change, both professionally and personally. So often, we get stuck doing things the same way (again and again), and hoping for different results and hoping it will work if we just try a little harder. This is called insanity. We often resist the idea of changing our course of actions, because a new path would be foreign to us and we afraid of the unknown. We usually prefer the comfort zone, which is known to us rather than doing something different. It is satisfying our need to avoid facing the fear, yet it preventing us from a long term growth.

To truly achieve our goals, we must ask ourselves, “Where is it that we want to go, what are we doing to get there, and what is holding us back from being there now?”  Once we know what we need, we need to make decisions and act. To be more successful we need to evaluate our actions and if needed we must do things differently. The future we will experience is the result of the choices we make this moment. To create a better future we must begin to see change as an opportunity and choose to live with courage and commitment.

Developing the courage for change will help you to create a future that is more successful and fulfilling. Walt Disney shared this belief with us when he stated, “all of our dreams can come true- if we have the courage to pursue them.“

Aristotle once said “We are what we repeatedly do; success is not an act, but a habit.”

All of us want to achieve a level of maturity, prosperity, success, fulfillment and happiness in life, yet few do. It’s because only few are willing to go through what it takes to achieve such a level.

What separate successful people from unsuccessful ones is their ability to organize their attitudes and actions (called habits) towards a specific goal and purpose. Successful individuals realize that to achieve their goals and prosperity, they need to push themselves and have a lot of sacrifices; challenge their personal limitations and become more skilled in many different areas of their life.

If you want to achieve success, but you don’t want to change and be out of your comfort zone, then you are probably won’t achieve success. Wishing success alone isn’t enough to bring it. You need to want and act upon it despite the challenges, fear and anxiety you might feel.

Remember that you are the driver of your life. You have the freedom and choice to act according to your will. There may be forces outside your control but your response will direct the result that will come out your way. So, develop constructive attitude and act with courage. Your efforts will direct you to maturity, success, prosperity, fulfillment and happiness in life.

Has the convenience that technology given to us also hindered us from overcoming social anxiety? Has technology made managing social anxiety even more difficult by placing a virtual wall between human interaction and physical contact? The fact is that the Internet acts as a buffer between people. Living in the age of the Internet, cell phone, email, messaging, online social sites and caller ID, makes it easier for a socially anxious person to avoid managing social situations and by that make it difficult to overcome social anxiety disorder.

The advanced technology has made it possible for people to make a living, go shopping, use services, and have “relationships” without ever seeing or directly interacting with another person. The high-tech society of today seems to cater to the person who suffers from social anxiety.  Eventually, living in this virtual world can be detrimental and deeply unsatisfying.

Technology is like a fine wine. A glass of wine a day is good for you. However, if you drink too much, it can kill brain cells and also can cause liver problems. Technology, like wine, can affect your relationships if you take in too much of it and let it control your life.

It is great to have friends from all over the world that I’ve never met and probably never will, but I think it can also limit your growth when it comes to getting past the reality of shyness and social anxiety. It is important to understand that technology is a tool that can be helpful, but we need to use it wisely and apply what we learn with it, to the outside world. We have to make sure we don’t use technology as a crutch to avoid physical and mental social interaction.

Montaigne: “My life has been full of terrible misfortunes, most of which never happened.”

The above statement by Montaigne (a French philosopher) illustrates the power of the mind on our life, or more specifically, the negative power of our worried mind that has nothing to do with reality. Excessive worry is exhausting, tiring and have negative consequences on your emotional and physical well-being. The imagination of the worrier is full of thoughts about things that will never happen, or that turn out to be not as bad as imagined. The negative, protective mind cannot let go of troubling, pessimistic thoughts and cannot see beyond a negative outcome.

There is something about worrying that makes it hard to give up. In fact, worrying can be beneficial. Worrying is a defense mechanism and alerts you from danger or negative consequences. Ignoring a back pain or not preparing your car for the winter might cause you some serious troubles. Worry direct your attention to a possible problem or unstable situation and push you to take a constructive action toward resolving it. For example, worrying about downsizing could motivate you to prepare a resume and upgrade your skills or looking for another job in another company.

Many of us worry needlessly and excessively and live our lives in fear, plagued with anxiety and a general overall feeling of uneasiness. Here are some tips that will help you stop excessive worry and have inner peace:

• Write down the three things (concerns) that you worry excessively about. Only focus on these three major worries that seem to be on your mind on a daily basis. Order these concerns from more serious as the highest to least serious as the lowest.
• For each worry, ask yourself if you can or cannot control it. For example, if you are worried about deterioration of your health, determine if this is something you can or cannot control. In other words, determine what is within your control and what is beyond your control. In this case, you can control how you take care of yourself by eating healthy food, exercising, sleeping well and reducing stress. You can control parts of this worry, but of course not the entire worry itself.
• If you find yourself worrying excessively over things you cannot control, try to shift your narrow perspective on the negative consequences, and look at the bigger picture of life. Say to yourself “STOP, I am wasting my energy on things I cannot control.” “I better be constructive with my energy.”
• Allow yourself to be worry of 10 minutes per day. Set aside this time daily and use this time only for your worry. You may eventually stop doing this by realizing that it is a waste of time. Until this realization settled, you need some time just to feel your fears, and eventually move on to more productive activities.

The above ideas are not easy to implement as it requires a continual resistance to the worry mind. Remember, do not allow yourself to have excessive worry over the things you cannot control. You will waste valuable time and energy in your life worrying about these things.

The effect of our financial situation and monetary wealth on our well-being is well documented. Today, more than ever, we are impacted by the votality of market situation and its uncertain performance and even its direction.

Normally, after a period that market was moving south, when the market starts moving up, we start feeling sense of hope. While the market continue going up, we feel relief and later optimism, excitement that can reach even euphoria. After a period that the market was moving north, when the market starts moving down, we start feeling the anxiety builds up. When it continues going down, we might be in denial. The feeling might later evolve to fear, panic and even depression.

As such, we cannot overstate the importance of keeping our emotions in check when it comes to the ups and downs of our wealth. We must be aware and accept our difficult emotions when our investment goes through loss in short run, while keeping our focus steady on managing assets and investment with a long term perspective. At times of financial gains, while we acknowledge that a strong rally could continue, it is important to understand that the risks at those times are real and significant. The key to managing the emotions created by the short terms results is to stay focus on the fundamental investment and management strategies which consider the long term objectives.

More than ever, I believe that working with professionals is important to make informed decisions. To reduce uncertainty and risk, using a conservative approach is necessary.  A conservative approach will also prove itself prudent one over time and more importantly will provide piece of mind, and improve our well being and quality of life. If one decides to take high level risk, they might gain high return, but at the same time might suffer high loss. The key guideline to well-being is to make knowledgeable decision while understanding its consequences and implications to our life (considering financial, emotional and other relevant factors).

Work–life balance is the proper prioritizing between “work”(career and ambition)) on one hand and “life” (pleasure, leisure, family and spiritual development) on the other. If you are facing with some of the below statements, you might suffer from lack of balance at your work and your life:

• Forgot how your family looks like
• Need to get a life, meaning, purpose etc.
• Feel pressure to do more with less?
• High level of “emergency mode”
• Feel that you are not in charge of your life
• Feel guilty for not being at work or home
• Friends or family members calling you a workaholic

A separation between work and the “rest” of your life can become unclear. It happened when work overwhelms everything else. If you value your sanity and well-being, building a healthy balance between time spent at work and time spent with your family and friends should is imperative. Bellow you can find some suggestions that can help you find work-life balance:

• Realize that whenever possible work should be shaped to accommodate life and not the other way around.
• Take time to think strategically about where you can add most value.
• Get organized and plan in advance; write a “to-do” list for the next day
• Say “NO”’ more often – but constructively – say ”Let me see how I can help you.”
• Delegate and facilitate so others do more on your behalf.
• Avoid reactive, fire-fighting mode. Learn to prioritize.
• Live the life you want to live (yet accept life)
• Plan now your next vacation
• Get proper sleep and rest
• Set a specific time to leave work every day and do it
• Learn stress management skills, time management skills as well as assertiveness skills
• Define your work-life balance clearly. It’s difficult to access if it stays general.
• When you add an activity, drop something. You have a limited resources and time.
• “Unwind” with something personally or spiritually fulfilling and relaxing
• Look at the bigger picture: what are you doing all this for?
• Spend more time with people and less time with machines.
• Turn off communication devices to work when you leave it.

Balance is essential for your health and well-being. Individuals that are able to find balance between work and family, reap many benefits of doing so: They live more fulfilling lives and enjoy better health, improved relationships with family and co-workers, and perform better at work.

What is courage? Courage is quality of being brave. It is the ability to face danger, difficulty, uncertainty, or pain. It is the ability to overcome fear without being deflected from a chosen course of action.

The courage to act is the strength to carry out a goal while facing internal and external difficulties. To have courage is to feel fear, and to act in spite of it. It means to do the right thing despite obstacles, challenges, under condition of uncertainly and regardless of the outcome (failure or success).

“The courage to be is” is courage while facing an internal obstacles. It is the courage to hold onto meaning in the face of doubt, ambiguity and uncertainty. The courage to be is the alternative to despair. It is the courage required by a recently bereaved spouse sitting alone in an empty apartment and wondering how she can find the strength to live without her beloved husband. It is the courage required by someone suffering from chronic illness, and the people who care about them. It is the courage required by someone suffering from depression, searching each morning for a reason to get out of bed.

And it is also the courage required by each of us, even in the most normal of circumstances. How many of us, in a quiet moment, have been struck by a sudden doubt about the meaning that underpins our lives, and a fear that the goals we had set for ourselves may not in the end be realized. It is at moments like these that the courage to be is required.

Even when we come to doubt what we thought were our goals, even when we encounter a crack in the foundation of meaning, it is important to know that all is not lost. There is still larger meaning for us to find; there are still values of ultimate concern to which we can dedicate ourselves and commit ourselves to life no matter what is the situation.

As Edgar Guest said in her poem “Courage was never designed for show; It isn’t a thing that can come and go; It’s written in victory and defeat, and every trial a man may meet.“ Courage is more than a daring deed. It’s the breath of life and a strong man’s creed.”

Ultimately, courage is the recognition of something beyond ourselves. It is the commitment to a meaning that transcends our instinct for personal safety, our craving for societal approval, and the challenge of our personal doubts. When you do courage and take risks, you build an important positive future. Being courageous is the key to improving self-esteem and at the same time creates a fulfilling life.

Like physical exercise, self confidence exercises are a way of building strength. Instead of focusing on physical strength, you build character, mental health and self-respect. Building self-confidence is a mental exercise. It is about doing courage and taking risks. I am saying doing courage and not building courage since courage is already within you. You just need to make decision and act upon it. Taking risks are the very first steps toward building self-worth.

When you build up your courage, you improve your self-esteem and become more assertive. You are more likely to take risks that will guide you toward your destination while challenging yourself. Every time you face fear and anxiety, you also have an opportunity to grow and build your self esteem. Fear will fall way behind you when you build up your courage level. You must not allow your fears to take control of your life, you must gain as much courage as possible to master all of your fears.

Improving your courage will help you manage your life more effectively. You will learn new ways to take responsible actions and accept their consequences. Courageous individuals reflect on their actions and learned from it. They learned from their mistakes and accept them no matter what. They also accept the challenge and see that as an opportunity

To do courage, you must be willing to put forth the effort to find these resources. You may feel intimidated at times. However, this is normal. And if you are willing to take these situations with an open mind, and accept the challenge (see it as an opportunity), you will find it easier to improve your self-esteem.

Confidence is an “action energy.” It is the ability to face fear, loss, change and challenges. Confidence and assertiveness is characterized by durability, resiliency and also flexibility. Self-confidence provides the capacity to live a full and creative life, and the flexibility to deal with life’s inevitable challenges.

Self-affirmation refers to behavioral or cognitive events that sustain, support and strengthen the perceived integrity of the self. Examples of self-affirming events include: (1) receiving positive feedback from others, and (2) reflecting upon positive aspects of oneself.

Positive affirmation is similar to real state or an asset of being that exists in you. You can achieve a full list of I am Y statements by taking a personal positive inventory of your attributes, strengths, talents, and competencies. Examples include: I am competent.., I am energetic, I am strong, I am intelligent, I am a good person, I am trusting, I am caring, I am generous, I am courageous, I am open, etc.

I suggest that every morning when you get up choose one of positive self-esteem affirmations. Say it to yourself throughout the day as many times as possible. Say it with enthusiasm and power. You can change the affirmation daily or you can stick with the one you like. Let it soak into your brain to fill it up with positive, encouraging energy.

The morning is a good time as you more relaxed after sleeping and you begin the day without being concerned about the challenges ahead of you. If you think about these positive affirmations first, you initiate positive feelings right at the beginning of the day and develop an optimistic attitude. If you are cultivating positive thoughts you are more likely to be constructive and successful.

By focusing and acknowledging your positives, you are really tipping the scales of self-evaluation back into balance, moving from the negative side to the positive side. Start a log and write them down in a journal or worksheet so that you remember it and know exactly where to find it. In this way, the positive qualities won’t get lost.

Also, it is important to note, you don’t have to do these positive things absolutely perfectly or 100% of the time – that is impossible. So be realistic about what you write down and look for gradual small incremental changes that would lead you toward desire change.

Re-read these affirmation and achievements you write in your journal, reading them over and over with care and consideration. Reflect on what you have written at the end of the day, week, or month. Let all the positive qualities pile up and “sink in.” This is really important so that you learn to take notice of these things and feel more comfortable acknowledging them, rather than just giving them lip-service. Developing a positive mindset is one of the most powerful life strategies there is.