Archive for the ‘Blog’ Category

How to Make the Most Out of Your Therapy Sessions

Whether you’re just beginning therapy or looking to deepen your current experience, knowing how to make the most of your sessions can lead to meaningful, lasting change. At LynLake Centers for WellBeing, we believe therapy is a collaborative process grounded in trust, safety, and self-discovery.

Here are eight ways to make your therapy sessions as impactful and empowering as possible:

  1. Build a Strong Therapeutic Relationship
    At the heart of effective therapy is a relationship built on honesty and trust. A strong connection with your therapist helps you feel seen, heard, and respected. At LynLake, we take a relational and trauma-informed approach, prioritizing emotional safety and authentic connection.

If something doesn’t feel right during your sessions, speak up. Open communication helps ensure that your therapy experience stays aligned with your needs and goals. If you don’t feel like your therapist is the right fit, ask to be connected with someone else. It’s critical that you trust your therapist, even if that means “firing” a few before you get it right. Channel your inner Goldilocks!

  1. Create a Comfortable, Private Space—Especially for Online Therapy
    Whether you’re meeting in person or using online therapy, it’s important to feel safe and grounded. For virtual sessions, choose a quiet, private space where you won’t be interrupted. Headphones can help with focus and privacy, and having a comfortable setup makes it easier to stay present. Whether seeing your therapist in-person or online, be sure to turn off all notifications and set aside devices that may prove distracting. 

LynLake Centers for WellBeing offers both in-person and online therapy in Minnesota, so you can access care in a way that works for your lifestyle.

  1. Set Clear Goals and Boundaries
    What are you hoping to get out of therapy? Whether you’re looking for help managing anxiety, navigating a relationship, or understanding yourself more deeply, having clear goals can guide your work together. If you feel like your therapist is taking you off-course, speak up! It is their job to follow your lead, not the other way around. 

You may also want to set boundaries around communication preferences, session focus, or emotional pacing. Doing so helps create a safe, supportive structure for your growth.

  1. Be Open, Even When It’s Uncomfortable
    Therapy works best when you’re willing to be honest—even when it’s difficult. That might mean sharing feelings that are hard to express or naming fears you’ve kept to yourself. Or giving your therapist feedback that they did or said something that upset or confused you. These moments of vulnerability are often where the most meaningful insights and growth emerge.

At LynLake, we create a welcoming space for whatever you’re carrying. You don’t have to have the right words—we’re here to help you sort through the hard stuff with compassion and care.

  1. Trust the Process
    Therapy isn’t always linear. Some sessions may feel productive, while others may bring up messy emotions or feel less clear. That’s all part of the work. Growth takes time, patience, and consistency. That said, if you leave many or most of your sessions feeling like they weren’t particularly productive, talk with your therapist about it to see if there are changes they can make so that progress feels more tangible. 

Our team of therapists in Minneapolis and St. Paul is here to support you at every step, helping therapy become a steady and meaningful part of your life.

  1. Use the Flexibility of Online Therapy

Online therapy can make it easier to prioritize your mental health, especially when juggling work, parenting, or other responsibilities. Some clients even find they open up more when meeting from the comfort of home. While it’s important to ask yourself if the ease of online therapy is preventing you from fully engaging in the sessions, most clients find that telehealth can be a satisfactory alternative to in-person therapy, especially on days when getting to the therapist’s office simply isn’t feasible. 

LynLake’s secure, user-friendly telehealth platform makes accessing therapy in Minnesota convenient and consistent, no matter your schedule or location.

  1. Reflect Between Sessions
    Therapy doesn’t only happen during your appointment. Take time to reflect in between sessions —whether through journaling, noting insights, or writing down topics you want to explore. This helps keep your momentum going and makes each session more focused and meaningful.
  2. Apply What You’re Learning
    Try to practice the coping tools, mindset shifts, and communication strategies you’re exploring in therapy. Change happens not just through understanding but through action—when you begin integrating what you’re learning into your relationships, work, and daily life.

Let’s Take the Next Step Together

Whether you’re starting therapy for the first time or returning to reconnect with yourself, these strategies can help you make the most of each session and get closer to the life you want to live.

At LynLake Centers for WellBeing, we offer compassionate, personalized therapy in Minneapolis, St. Paul, and online throughout Minnesota. Our team is here to help you create a safe, supportive space for healing, growth, and self-discovery.

Ready to get started?

Reach out today to find a therapist who’s a strong fit for your goals and preferences. Your path to meaningful change begins here.

Understanding ADHD Medications: What You Need to Know

Attention-Deficit/Hyperactivity Disorder (ADHD) is one of the most commonly diagnosed neurodevelopmental conditions in children ages 4 to 17, but it also affects many adults. At LynLake Centers for WellBeing, we support individuals of all ages seeking ADHD treatment options in Minneapolis and St. Paul. Many of our clients are navigating challenges related to focus, time management, emotional regulation, and hyperactivity.

For some, ADHD medication, whether stimulant or non-stimulant, can play a key role in managing symptoms and improving daily life. If you or your child has been diagnosed with ADHD, understanding how medication works is an important step toward making informed, confident care decisions.

How ADHD Medications for Children and Adults Work

ADHD medications impact neurotransmitters in the brain, specifically dopamine and norepinephrine. These chemicals play a key role in attention, motivation, and self-regulation. When taking medications that directly affect these neurotransmitters, many people experience improved focus, fewer impulsive behaviors, and greater emotional regulation.

There are two main types of ADHD medications:

  1. Stimulants
     Stimulant medications are the most commonly prescribed type of medication for both children and adults with ADHD and are often highly effective. Most begin working within 30 to 60 minutes.
  1. Non-stimulants
     Non-stimulant ADHD medications may be recommended for individuals who don’t respond well to stimulants or who prefer to avoid certain side effects. These medications take longer to become effective—often a few weeks—but can be a helpful alternative for both kids and adults.

Examples include:

Who Can Benefit from ADHD Medication?

ADHD medication can be a helpful part of treatment for children, teens, and adults alike. While therapy and skill-building remain essential for addressing the various daily challenges posed by ADHD, medication can boost focus, reduce impulsivity, and support better day-to-day functioning.

Medication may be especially beneficial for:

At LynLake Centers for WellBeing, we provide therapy and medication management support for ADHD in Minneapolis and St. Paul, tailored to each person’s unique needs.

Side Effects of ADHD Medication

As with any medication, side effects are possible. Common ADHD medication side effects include:

For individuals with heart conditions, stimulant medications may require special monitoring. It’s important to share your full medical history and attend regular check-ins with your provider.

What About Long-Term Use?

Many parents and adults ask about the long-term effects of ADHD medication. Research shows that when used as prescribed, stimulant medications do not increase the risk of addiction. In fact, untreated ADHD—especially in teens and young adults—can carry a higher risk of developing substance use issues.

Still, medication needs can change over time. It’s important to periodically reassess what’s working, especially during major life transitions such as starting high school, entering college, or starting a new job.

Can Medication Alone Treat ADHD?

While ADHD medication can improve focus and self-control, it’s not a standalone cure. It also doesn’t address many of the hallmark symptoms of ADHD, such as difficulty with organization and time management, or social challenges. ADHD is a complex condition that responds best to a combination of approaches, such as:

At LynLake Centers for WellBeing, we take a holistic approach to ADHD treatment. Our therapists work collaboratively with clients and families to build a well-rounded plan that supports long-term growth and emotional well-being.

Making the Right Decision for You or Your Child

Choosing whether to use ADHD medication is a personal decision that depends on many factors, including symptoms, daily functioning, co-occurring conditions, and family values.

Consider the following:

Start Building Your ADHD Care Plan


Whether you’re parenting a child with ADHD or navigating your own symptoms, understanding how medication works is an important part of developing a thoughtful, effective approach to care. For many, ADHD medication—when combined with therapy, structure, lifestyle changes, and skill-building—can offer meaningful, lasting support.

At LynLake Centers for WellBeing, we’re here to help you explore your options, ask the right questions, and build a treatment plan that fits your goals and lifestyle. Our team in Minneapolis and St. Paul is ready to partner with you at every step.

Why More College Students Are Seeking Therapy

College is often described as “the best years of your life” — but for many students, that’s far from the whole story. Behind the excitement of independence, learning, and new experiences, an increasing number of students report struggling with mental health issues. Between academic demands, social pressure, financial stress, and the constant presence of social media, it’s no surprise that mental health challenges are on the rise across college campuses.

As a therapist who works with young adults, I’ve seen firsthand how overwhelming college life can be. But here’s the encouraging part: more and more students are reaching out for support. The stigma around student mental health is slowly breaking down, and help-seeking behavior is becoming more normalized — even celebrated.

The Growing Need for Mental Health Services for College Students

According to the Healthy Minds Study*, mental health concerns like anxiety and depression are some of the most common challenges college students face today. In fact, rates of students seeking mental health treatment on college campuses have steadily increased over the past decade. This rise doesn’t necessarily mean students are struggling more than before — it may also reflect growing awareness and a shift in attitudes toward therapy and self-care.

While mental health stigma hasn’t disappeared, many students now see therapy as a helpful, proactive tool — not a last resort. Colleges and universities are responding by expanding their mental health services, offering access to therapists, crisis resources, and wellness programming.

The downside to this increase in demand for counseling services means not every student who needs support is able to access on-campus mental health care when they need it, especially at schools with limited resources or long waitlists. Many college counseling centers have also had to set limits on how many sessions each student can have before being referred off-campus. That’s where mental health organizations like LynLake Centers for Wellbeing come in, as they can provide mental health services to students who would rather not (or simply cannot) wait until something opens up at their college counseling center, or who have met their session limit for the school year. 

How Mental Health Challenges Affect College Life

Mental health problems can affect every part of a student’s experience — from academics and sleep to relationships and daily functioning. Anxiety and depression, in particular, can make it harder to focus in class, maintain motivation, or feel connected to others.

Even more concerning is the number of students reporting debilitating mental health symptoms, including suicidal ideation or thoughts of self-harm. The Healthy Mind Study suggests that 13% of college students have experienced suicide ideations in the past year. Beyond that, 38% deal with moderate to severe depression and 34% experience moderate to severe anxiety. These numbers underscore the importance of proactive support, crisis care, and open conversations about mental health.

When a student receives mental health support early on — whether through therapy, group support, or other campus-based services — they’re more likely to cope in healthy ways and avoid reaching a breaking point. Mental health treatment isn’t just about managing symptoms; it’s about helping students build resilience, feel empowered, and navigate college life with more confidence.

The Double-Edged Sword of Social Media

It’s impossible to talk about student mental health without mentioning social media. While it can offer connection and community, it also plays a role in increasing mental health issues. Students often compare themselves to curated, filtered lives online, leading to self-doubt, anxiety, and a sense of isolation. 

But here’s the nuance: social media can also be a powerful platform for breaking down mental health stigma. Many students use it to share their experiences, advocate for wellness, and support their peers. Colleges and universities can harness this influence by promoting mental health resources and encouraging open, honest conversations in digital spaces.

Making It Easier to Seek Help

Despite progress, barriers still exist. Some students worry about being judged, aren’t sure if they can afford therapy, or simply don’t know what services are available. That’s why it’s so important for colleges to not only provide mental health services, but also clearly communicate how to access them. This means not only providing inclusive and confidential on-campus services, but also becoming familiar with off-campus resources and providers who are experienced in working with the college student population. 

Mental health is a public health issue, and the more it’s integrated into campus culture — through education, events, peer support, and faculty engagement — the easier it becomes for students to reach out.

Everyone on campus can play a role: staff, professors, RAs, and friends can all help normalize conversations around student mental health and guide others toward support.

Taking the First Step

If you’re a student facing mental health challenges — or someone who cares about one — know this: you are not alone, and support is available. Seeking help is a sign of strength, not failure. Whether you’re dealing with anxiety, depression, academic stress, or uncertainty about the future, talking to a mental health professional can make a real difference.

Many colleges offer free or low-cost mental health resources. These may include counseling centers, group therapy, telehealth options, and referrals to off-campus providers. LynLake Centers for WellBeing, with locations near most colleges and universities in Minneapolis and St. Paul, proudly serves Bde Maka Ska, Saint Louis Park, and nearby communities with a team of mental health providers dedicated to helping college students thrive.

The Role of Relational Therapy in Supporting Polyamorous Relationships

Polyamorous relationships, a form of ethical non-monogamy, involve multiple people engaging in consensual romantic or sexual partnerships. These relationship structures create opportunities for deep emotional intimacy, personal growth, and expansive connection. But they can also bring unique challenges that deserve thoughtful attention and care.

Relational therapy can play a powerful role in supporting polyamorous partnerships and nontraditional relationship structures. With a focus on open communication, emotional well-being, and the health of each relationship dynamic, therapy offers a space for exploration, healing, and growth.
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Understanding Polyamorous Relationships

Polyamory emphasizes consent, transparency, and honesty in relationships involving more than two people. Unlike monogamous relationships, polyamory asks partners to engage with a wider range of emotional and logistical dynamics. This approach can look different for every individual or group involved — from open relationships to more structured relationship hierarchies.

Whatever the configuration, one thing remains central: clear communication, mutual respect, and a shared commitment to the emotional and mental health of everyone involved.

Common Challenges in Polyamorous Relationships

While every relationship has its own joys and difficulties, polyamorous partnerships may bring certain challenges to the forefront:

How Relational Therapy Supports Polyamorous Partnerships

Relational therapy provides a supportive space to explore the dynamics of non-traditional relationship structures. Whether you’re in a new open relationship or part of a long-established polyamorous partnership, therapy offers guidance that is nonjudgmental, inclusive, and affirming.

Here are some of the ways relationship therapy can support polyamorous partnerships:

Polyamory-Affirming Therapy at LynLake Centers for WellBeing

At LynLake Centers for WellBeing, we believe that healthy relationships take many forms. Our team of therapists is committed to offering inclusive, identity-affirming care for clients in all types of relationships — including polyamorous, open, and ethically non-monogamous ones.

Many of our clinicians have lived experience or advanced training in supporting diverse relationship styles. For example:

We understand that your relationship structure doesn’t define your capacity for love, commitment, or growth. Our relationship therapy services are rooted in curiosity, compassion, and respect — helping you build stronger, more intentional connections.

Taking the Next Step

Whether you’re navigating new dynamics, unpacking old patterns, or simply looking to strengthen your emotional connections, therapy can be a valuable companion on the journey. You don’t have to have everything figured out — you just need a safe place to start.

If you and your partners are ready to explore relationship therapy or connect with a relationship therapist who understands the nuances of nontraditional relationship structures, we’re here to help.

Find a therapist who supports your relationship and your truth.

Reach out to LynLake Centers for WellBeing today to schedule a session with one of our affirming providers—serving St. Paul, Minneapolis, Saint Louis Park, and surrounding communities.

Make an Appointment

Balancing Academics and Mental Health

Small, consistent actions can help create stability and resilience during high-pressure seasons. Here are practical strategies to support both academic performance and overall well-being:

  1. Practice mindfulness and deep breathing.
    Mindfulness and deep breathing exercises can help reduce stress, calm the nervous system, and bring focus to the present. Just a few minutes each day can make a noticeable difference in managing academic stress and anxiety. 
  2. Move your body.
    Most people know that morning exercise can help with focus and energy, but exercising after a stressful day can actually help reduce stress and anxiety. It’s called “Completing the Stress Cycle,” and is one of the quickest and most effective ways to reduce the physical effects of stress, calming you down and resetting both your mind and body.
  3. Set realistic goals.
    Setting clear, attainable academic goals helps reduce overwhelm. Breaking larger assignments into smaller tasks and setting deadlines along the way allows for steady progress while minimizing pressure.
  4. Prioritize self-care.
    Maintaining mental and physical health is essential. Getting enough sleep, engaging in movement, and making time for joy or rest can help prevent burnout and improve academic focus. 
  5. Use effective time management tools.
    A clear plan can help reduce last-minute stress. Using calendars, apps, timers, or study blocks creates structure while leaving space for rest and flexibility.
  6. Build a support system.
    Having trusted people to talk to — friends, mentors, advisors — makes it easier to manage stress. Talking things through can bring emotional relief and offer helpful perspectives on academic or personal challenges.
  7. Engage in healthy coping strategies.
    Coping with academic pressures in a healthy way means finding habits that are genuinely restorative. Listening to music, journaling, or taking a walk can support mental clarity and balance.
  8. Eat a balanced diet.
    Nutrition plays a vital role in academic performance. A diet rich in whole foods supports energy, memory, and mood — all of which are essential for academic success.

Finding Balance for Long-Term Success

Long-term academic success depends not only on effort, but also on sustainability. When mental health is nurtured alongside academic goals, students are more likely to feel motivated, focused, and fulfilled.

Recognizing the signs of stress or burnout early allows for proactive support. Mental health services, wellness programs, and peer support can make a meaningful difference. Whether through a campus counseling center or a community provider, mental health support is a valuable resource — not a last resort.

Take the First Step: Support for Student Mental Health

Balancing academics and mental health takes intention — and often, the first step is the hardest. If academic pressures are starting to feel overwhelming, or if stress and anxiety are interfering with daily life, know that support is available. Many colleges and universities offer accessible counseling services, academic support, and wellness resources. Community-based providers and online therapy platforms can also be valuable options.

Success isn’t just about grades — it’s about growth, well-being, and building a life that feels sustainable and meaningful. Prioritize your health. Support your goals. Both matter — and both are possible.

At LynLake Centers for WellBeing, support is designed to meet you where you are. With an integrative, whole-person approach to care, services are available for those navigating academic stress, anxiety, burnout, or larger life transitions. Offerings include individual therapy, relationship and family counseling, medication management, and mind-body practices like acupuncture and yoga therapy.

Care is collaborative and personalized, focused on understanding each person’s needs, values, and goals. Whether you’re just beginning to explore mental health support or are ready to make a change, LynLake Centers for WellBeing is here to help.

Taking care of your mental health is one of the most important investments you can make—for your education, your future, and your overall well-being. LynLake Centers for WellBeing is here to support you in Bde Maka Ska, Saint Louis Park, and surrounding communities.

How Therapy Can Help with Identity Exploration

Identity development is a lifelong journey. It’s shaped by upbringing, culture, community, lived experiences, and personal exploration. Psychologist Erik Erikson, who theorized the stages of psychosocial development, emphasized that forming a strong sense of identity is a central task of adolescence — but it doesn’t stop there. Many continue to experience shifts in their identity throughout adulthood, especially during times of transition or self-discovery.

Some people move through this process with clarity, but for many, identity formation is complex and nonlinear. The journey can involve letting go of old labels, challenging external expectations, or questioning long-held beliefs. This is where support becomes essential — not to give answers, but to create space for honest reflection and growth.

How Therapy Supports Identity Exploration

Therapy can be a valuable tool for those navigating identity exploration, offering consistent support and skilled guidance through a process that is often deeply personal. Here’s how therapy can help:

  1. Creating a safe and supportive environment
     Mental health professionals offer a space where individuals can explore their identity without judgment. This allows for open and honest conversations about thoughts and feelings, which are often difficult to share elsewhere.
  2. Navigating gender identity and identity issues
     For many, gender identity can be a source of deep questioning and emotional complexity. Others may struggle with personal, cultural, or professional identities. Therapy provides a confidential space to explore these experiences at one’s own pace, supporting self-acceptance and clarity.
  3. Understanding the role of social and cultural influences
    Cultural norms and societal expectations can strongly shape how people view themselves. Therapy can help disentangle these influences from inner truth, empowering individuals to form a more authentic and personally meaningful sense of identity.
  4. Developing a strong sense of self
    Therapists support clients in building a strong foundation of self-awareness, self-compassion, and confidence. Through this process, it becomes easier to make choices aligned with one’s values and sense of identity.
  5. Supporting the ongoing process of identity development
    Identity exploration isn’t a one-time event. As life changes, so does self-understanding. Whether navigating new roles, shifting beliefs, or facing societal pressures, therapy offers ongoing support to help maintain a sense of stability and integrity through growth.

When It Feels Difficult to Define Who You Are

Struggling to understand identity — or to feel at peace with it — is not a sign of failure. It’s a deeply human experience. Identity issues often surface in moments of change, pressure, or internal conflict, and seeking support during these times can be both grounding and empowering.

Therapy offers space for reflection, curiosity, and healing. It doesn’t require having everything figured out — it simply starts with the willingness to explore.

Identity Support at LynLake Centers for WellBeing

Navigating identity exploration can be a powerful but vulnerable journey. At LynLake Centers for WellBeing, support is available for individuals who are questioning, evolving, or simply seeking to better understand themselves. Most of our providers are passionate about providing unconditional support and assistance for their clients as they explore all aspects of identity. Therapy at LynLake is rooted in compassion, inclusivity, and the belief that everyone deserves a space to be seen and supported. 

LynLake offers an integrative, whole-person approach to care — including individual therapy, gender-affirming support, relationship and family counseling, and mind-body therapies. Whether working through an identity crisis, unpacking societal or cultural pressure, or building a stronger sense of identity, clients are met with care that respects their unique experiences and values.

Therapists collaborate with clients to help explore identity in a way that feels safe, affirming, and meaningful. The process is not about rushing to find the “right” label, but about making space for self-awareness, growth, and personal truth.

Take the First Step

The journey toward a stronger, more grounded sense of identity starts with space to reflect and the support to do it safely. Therapy can help clarify thoughts, reduce distress, and foster a deeper connection to one’s self — not just who others expect you to be.

If questions about identity are becoming difficult to carry alone, consider reaching out to a trusted mental health professional. At LynLake Centers for WellBeing, support is available every step of the way for individuals in Bde Maka Ska, Saint Louis Park, and surrounding communities.

Medication for Anxiety and Depression: What You Need to Know

Anxiety and depression are among the most common mental health conditions, affecting millions worldwide. If you’re struggling, you’re not alone—help is available. These conditions can make daily life feel overwhelming, but effective treatments exist. Therapy and medication both play crucial roles in symptom management, and research shows that combining them often leads to better outcomes than using one approach alone. In this article, we’ll explore different types of antidepressants, how they work, their potential side effects, and why working with a medication management provider is essential for finding the right treatment for you.

Understanding Anxiety and Depression

Before exploring medication options, let’s take a look at these conditions and how they can affect daily life.

Anxiety Disorders

Anxiety goes beyond occasional nervousness—it can be persistent, overwhelming, and disruptive to daily life. Common anxiety disorders include:

Depression

Depression is more than just feeling down—it can impact your energy, motivation, sleep, and overall outlook on life. Common symptoms include:

If these symptoms resonate with you, treatment options like therapy and medication may help restore balance in your life.

Types of Antidepressants

There are several types of antidepressants commonly prescribed for anxiety and depression. Each works differently, and since no single medication works for everyone, finding the right one often requires some trial and error.

Selective Serotonin Reuptake Inhibitors (SSRIs)

SSRIs are among the most frequently prescribed antidepressants due to their effectiveness and relatively mild side effects. These medications increase serotonin levels in the brain, helping to regulate mood.

Examples: Fluoxetine (Prozac), Sertraline (Zoloft), Escitalopram (Lexapro), Paroxetine (Paxil)

Pros: Effective for many individuals; fewer serious side effects compared to older medications.
 Cons: Full effects may take months; potential sexual side effects and weight gain.

Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs)

SNRIs target both serotonin and norepinephrine, which can help improve mood and energy levels.

Examples: Duloxetine (Cymbalta), Venlafaxine (Effexor XR)

Pros: A good alternative if SSRIs don’t work; may also help with chronic pain.
 Cons: Possible side effects include increased blood pressure, sweating, and dizziness.

Atypical Antidepressants

These medications don’t fit neatly into the standard categories but are still effective in treating depression.

Tricyclic Antidepressants

One of the older classes of antidepressants, tricyclics work similarly to SNRIs by blocking the reuptake of serotonin and norepinephrine. While effective, they are rarely prescribed due to their significant side effects.

Examples: Amitriptyline, Desipramine (Norpramin), Imipramine

Pros: Can be useful for treatment-resistant depression.
 Cons: Common side effects include drowsiness, dry mouth, constipation, blurred vision, and sudden drops in blood pressure.

Monoamine Oxidase Inhibitors (MAOIs)

MAOIs are typically used only when other treatments have failed.

Examples: Phenelzine (Nardil), Tranylcypromine (Parnate)

Pros: Can be highly effective for treatment-resistant depression.
 Cons: Require strict dietary restrictions and carry a risk of serious side effects, including high blood pressure.

Finding the Right Medication

Not every medication works the same for everyone. Several factors influence what will be most effective for you, including:

Working with a healthcare provider is essential in determining the best treatment plan. Adjustments may be necessary before finding the right balance.

Common Side Effects of Antidepressants

While antidepressants can be effective, they may come with side effects. These vary depending on the medication but can include:

If you experience concerning side effects, consult your doctor. Adjustments in dosage or switching medications can often help mitigate unwanted effects.

The Role of Therapy Alongside Medication

Medication is just one tool in mental health treatment. Research shows that therapy, especially Cognitive Behavioral Therapy (CBT) and similar approaches, enhances the effectiveness of antidepressants. Other evidence-based therapies include Acceptance and Commitment Therapy, Internal Family Systems Therapy, Narrative Therapy, and Psychodynamic Therapy.

Therapy can help by:

Combining therapy with medication can create a more comprehensive approach to mental health care.

When to Seek Help

If symptoms of anxiety or depression interfere with your daily life, seeking professional help is a crucial step. The earlier you reach out, the more options you have to improve your well-being.

Take the Next Step with LynLake Centers for WellBeing

At LynLake Centers for WellBeing, we understand that navigating mental health treatment can feel overwhelming. That’s why we’re here to help—supporting individuals in Bde Maka Ska, Saint Louis Park, and surrounding communities. Our compassionate team offers both therapy and medication management to support you on your journey toward better mental health. If you’re struggling with anxiety, depression, or other mental health concerns, you don’t have to go through it alone. Contact us today to schedule an appointment and take the first step toward feeling better.

More Than Just Cleanliness: The Different Types of OCD

When people hear Obsessive-Compulsive Disorder (OCD), they often think of excessive hand-washing or perfectly arranged objects. While cleanliness and order can be symptoms, OCD is a complex mental health condition that takes many different forms.

OCD is defined by two key symptoms:

These patterns can significantly disrupt daily life, but effective treatments exist to help individuals manage symptoms and regain control of their lives. 

This article explores the different subtypes of OCD, how symptoms manifest, and the treatments that can help.

Understanding Obsessions and Compulsions

At its core, OCD involves a cycle of distress where intrusive thoughts (obsessions) lead to repetitive actions (compulsions) meant to ease anxiety. Because the compulsions only temporarily relieve the distress caused by the intrusive thoughts, however, the person often finds themselves trapped in an endless loop of obsessions and compulsions. 

Obsessions: Unwanted Thoughts

Obsessions are intrusive, distressing thoughts that feel irrational yet difficult to ignore. They often trigger intense anxiety, guilt, or fear. Sometimes, but not always, the obsessive thoughts are related to a significant traumatic event the person experienced in their past. For some people, their obsessions are directly related to a meaningful value or goal, with the content of the thoughts centered around sabotaging the goal or violating a core value. Other common obsessions include fear of contamination, fear of not locking doors or turning off the stove, or otherwise doing something that will cause harm to themselves or others. 

Compulsions: Repetitive Behaviors

Compulsions are rituals or behaviors performed to reduce anxiety caused by obsessions. Unfortunately, these rituals only provide temporary relief, reinforcing the cycle and making symptoms worse over time. It’s important to note that the “behaviors” in response to the intrusive thoughts are not always visible to others. They may involve thoughts designed to counter the obsessions, such as performing mental math equations or mentally reciting a verse from a religious text. While the official diagnosis remains Obsessive-Compulsive Disorder, you may hear this form of OCD referred to as “Pure O.”

Recognizing how OCD presents in different ways is key to understanding its subtypes and finding the right support.

Common Subtypes of OCD

OCD manifests in various ways, and identifying these different forms can help people seek the most effective treatment.

1. Contamination OCD: The Fear of Germs and Cleanliness

One of the most well-known types of OCD, contamination OCD revolves around fears of germs, illness, or dirt. Those with this form may:

While cleanliness is important, contamination OCD takes it to an extreme, where fear of germs interferes with daily life.

2. Checking OCD: The Fear of Harm

People with checking OCD experience obsessive worries about preventing harm to themselves or others. They may:

Even when they logically know something is safe, lingering doubt compels them to check again.

3. Symmetry and Ordering OCD: The Need for Perfection

For some, OCD revolves around order, symmetry, and precision. This form may involve:

This need for balance can extend beyond objects to thoughts, speech, or body movements. It is also important to keep in mind that just because someone prefers to have everything neat and orderly, or is bothered by a slightly crooked piece of wall art, this does not mean they have OCD. The key here is that to qualify for a diagnosis of OCD, the person has to feel like the distressing thoughts compelling them to rearrange or perfect their surroundings are intrusive, and that they must perform the ritual in order to reduce the distress caused by the thoughts.

4. Intrusive Thoughts OCD: Disturbing and Unwanted Thoughts

One of the most distressing forms of OCD, intrusive thoughts OCD involves unwanted thoughts that may be violent, sexual, or blasphemous. It is important to note that these thoughts do not reflect a person’s true desires—they are unwanted, distressing, and completely out of character.

Because of shame or fear, individuals may:

This form of OCD is often misunderstood, leading to significant emotional distress. And because the content of these thoughts often violates what we would consider socially acceptable or even legal, people are frequently afraid to tell anyone about them, further exacerbating their anguish.

5. Hoarding OCD: Difficulty Letting Go of Items

While hoarding disorder is now classified separately, some people with OCD experience hoarding-like behaviors driven by anxiety. They may:

Unlike standard hoarding disorder, OCD-related hoarding is rooted in obsessions and compulsions rather than attachment to possessions.

6. Rumination OCD: Overthinking and Mental Looping

People with rumination OCD get stuck in deep, unanswerable questions that cause endless overthinking.

Common obsessions include:

Unlike regular curiosity, these thoughts feel distressing and repetitive, making it difficult to move forward. Moreover, since they typically have no clear resolution, it is impossible to respond to them with logic or reason, which often frustrates friends or family who try to help.

7. PANDAS: When OCD Develops Suddenly in Children

A rare form of OCD, Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections (PANDAS), occurs when OCD symptoms suddenly appear after a strep infection.

Parents should watch for:

Since PANDAS is triggered by infection, treatment often includes antibiotics alongside therapy. Since it is critical to address the underlying infection causing PANDAS, a child with sudden onset of obsessive-compulsive symptoms should meet with a pediatrician to rule out PANDAS before seeking help from a psychotherapist.

How to Treat OCD: Finding the Right Approach

The good news is OCD is treatable. The most effective treatment includes therapy and medication.

Cognitive Behavioral Therapy (CBT) helps people recognize and change obsessive thought patterns.

A specialized form of CBT, Exposure and Response Prevention (ERP) therapy is especially effective for OCD. ERP Therapy involves gradual exposure to triggers while being prevented from engaging in compulsions, helping individuals build tolerance to anxiety over time.

A third intervention for OCD that is gaining popularity is Virtual Reality Therapy, which is essentially a form of ERP that uses virtual therapy goggles to simulate situations that trigger obsessive thoughts while the therapist works with the individual to prevent engaging in the compulsive behavior. Since VRT can be done in the clinician’s office, it is often more practical than ERP therapy in the real world. It can also be a less distressing first step in the gradual exposure ramp-up that is part of ERP. 

Medication for OCD: How It Helps

People with OCD typically benefit from medication, particularly Selective Serotonin Reuptake Inhibitors (SSRIs), which help regulate mood.

Common SSRIs used to treat OCD include:

SSRIs may take several weeks to show results, and higher doses are often needed compared to treating depression.

For more severe cases of OCD, particularly those that are not responsive to SSRIs, the tricyclic antidepressant Clomipramine (Anafranil) may be prescribed. While Clomipramine is often highly effective at reducing symptoms of OCD, it often comes with significant side effects, including difficulties with memory and concentration, sexual side effects, dry mouth, constipation, agitation and irritability, to name a few. 

Combining Therapy and Medication for Best Results

For many, combining therapy (especially ERP) and medication leads to better outcomes than either treatment alone. Working with a mental health professional can help determine the best treatment plan.

When to Seek Help for OCD

If obsessive thoughts and compulsions interfere with your daily life, seeking professional support is a crucial step. OCD is a treatable mental health condition, and early intervention can make a big difference.

Take the Next Step with LynLake Centers for WellBeing

At LynLake Centers for WellBeing, we understand how challenging OCD can be—but you don’t have to face it alone. We’re here to support individuals in Bde Maka Ska, Saint Louis Park, and surrounding communities. Our experienced team offers CBT, ERP therapy, and medication management to help you gain control over your symptoms. Whether you are struggling with contamination fears, intrusive thoughts, or another form of OCD, we’re here to help. Take the first step today—contact us to schedule an appointment and start your journey toward healing.

Empowering Women Through Menopause

Written by Terri Bly, PsyD, LP

The first time my doctor told me I was heading into menopause, I was horrified. I couldn’t even get myself to say the word “menopause” out loud, let alone share this new development with anyone else. While I realize this was not a logical reaction, I also don’t think I’m the only one who has been reluctant to embrace this stage of life. 

Since then, I’ve moved beyond associating menopause with shame, thanks in part to the growing chorus of women working to break the stigma associated with menopause and regarding it instead as an empowering stage of life that we can and should embrace. 

Understanding the Menopause Transition

If it has been twelve months or more since your last period, then congratulations: you are in menopause. If you have your ovaries surgically removed, you go through menopause immediately following surgery. For everyone else, menopause typically happens in your late 40’s or 50’s. At this point, you can no longer get pregnant, and your estrogen and progesterone levels have dropped significantly. Testosterone levels also decline during this stage of life. 

Perimenopause starts several years before menopause, during which time your hormones – and your mood – can fluctuate wildly. Many people also start to experience:

The Importance of Empowering Women Through Menopause

It’s hard to overstate the importance of removing the stigma from menopause while increasing the support people receive during perimenopause and menopause. Ultimately, silence has served as a harmful barrier to evidence-based care for the treatment of menopause symptoms and the prevention of menopause-related health problems. 

Thankfully, there is a growing movement of women and others with female reproductive organs* advocating for a new approach to menopause and aging in general. No longer is menopause a dirty word, and aging women are far less willing to suffer in silence. We are encouraging each other to get educated on how to stay strong and healthy, live vibrant and full lives, and make our voices heard even if no one seems particularly eager to hear them. 

It makes sense, right? If half the population goes through menopause, we should be talking about it – freely, openly and with pride! We should also feel empowered to ask for evidence-based care from our providers to help ease the symptoms that can torpedo our quality of life. By advocating for ourselves and others going through this transition, we can also help prevent the many diseases and health problems we are more susceptible to because of menopause.

Supporting Women’s Health During Menopause

In the 1960s, hormone replacement therapy (HRT) was introduced as a way to reduce menopause symptoms caused by the loss of estrogen. Although it became wildly popular almost immediately, HRT was soon wrapped in controversy, due in part to a complex tangle of flawed research studies and misinterpretations of those studies. It’s also fair to say that fear-mongering, along with a societal belief that women shouldn’t need treatment for a “natural process” like menopause, made it almost impossible for accurate information about HRT’s safety to cut through the noise. Even now, with ample evidence suggesting that the benefits of HRT appear to far outweigh the risks for most people, many healthcare providers and the public continue to question whether HRT is an appropriate treatment for menopause.

Fortunately, an increasing number of healthcare providers have been willing to let research guide their interventions, and the past few years have seen a surge in comprehensive menopause care, including HRT. Providers also have become more vocal about encouraging midlife patients to prioritize “strong over skinny,” emphasizing strength-training and protein intake over weight loss. 

Evidence-Based Treatment Options

Most FDA-approved treatments for symptoms focus on hot flashes. However, hot flashes are just one of many symptoms people experience during perimenopause and menopause. Mood swings, sleep problems, bone density loss, pain during intercourse and reduced sex drive are just a few of the numerous other symptoms people experience as a result of fluctuating hormones. 

Among the treatments for menopause symptoms include: 

  1. Estrogen Therapy: Effective for hot flashes, sleep problems and bone health. Available as a patch, as a pellet inserted under the skin, and as a vaginal cream. Although estrogen therapy isn’t appropriate for everyone, experts estimate just a fraction of women who would likely benefit from it are currently receiving HRT.
  2. Progesterone Therapy: Prescribed in addition to estrogen to reduce cancer risk in people who still have a uterus. Usually taken in capsule form.
  3. Testosterone Therapy: Although testosterone is not approved by the FDA as a treatment for menopause symptoms, many providers prescribe it for women experiencing low libido. It may also help reduce muscle loss associated with menopause. It is typically administered as either a topical cream or is added to the pellet in combination with estradiol.
  4. Antidepressants: For the mood fluctuations that women experience during perimenopause and menopause, anti-depressants continue to be the most commonly prescribed remedy, although some women report relief of symptoms from HRT alone. LynLake offers medication management for those who explore this pathway.

Complementary Treatments for Menopause

In addition to medical treatments, holistic therapies can help alleviate many menopause symptoms. Acupuncture, for example, may help with hot flashes, chronic pain, and sleep issues. Yoga therapy has been shown to help manage anxiety and interrupt negative thought patterns that sometimes arise during menopause. There’s also promising evidence for the use of medicinal plants in easing symptoms like hot flashes and sleep disruption.

Building a Supportive Community

Head over to your favorite social media app and you will find dozens (hundreds?) of women and healthcare providers talking about perimenopause and menopause. I think it’s fair to say this growing online community is largely responsible for the rapid increase in reliable information about and access to menopause care. As women talk to each other about their experiences with perimenopause and menopause, we get a better idea of what is “normal,” what our treatment options are, and when we may want to seek additional help for symptoms that may point to something more serious than fluctuating hormones. 

Celebrating the Menopause Journey

Menopause and its wild little sister, Perimenopause, may not be the easiest stages of life, but they do signal an opportunity to revisit your priorities and let go of some of the trappings that can come with youth. Rather than focus on trying to look like your 30-something self, consider embracing who you are now, focusing on health and strength, relationships and experiences, and seizing opportunities to share with others the hard-earned wisdom you’ve accumulated over the years. 

This is not to discount the emotional challenges, physical aches and pains, and significant life changes that can really take a toll on a person during this stage of life, especially when compounded with the mood swings and sleep disruption that often go with it. If you are struggling to keep your head above water, consider meeting with one of LynLake’s experienced mental health professionals, who can offer support and assistance as you adjust to the many changes happening in your body and in your life. 

Make an Appointment

*At times throughout this post, I may use the term “women” on its own, but I want to acknowledge that the information in this post applies to anyone who has female reproductive organs and will experience menopause. 

Depression vs. Seasonal Affective Disorder

As the seasons shift, so can our moods. Many people notice a dip in energy and motivation during the colder, darker months; for some, these changes go beyond the occasional winter blues. If you find yourself feeling persistently down, struggling with motivation, or losing interest in activities you once enjoyed, you may be experiencing seasonal affective disorder (SAD) or another type of depression.

Understanding the differences between depression and seasonal affective disorder—and knowing how to treat SAD—can help you create a treatment plan that works for you.

Understanding Depression and Seasonal Affective Disorder

Depression is a mental health condition that can occur at any time of the year. It’s characterized by persistent feelings of sadness, loss of interest in hobbies and social activities, changes in sleep and appetite, fatigue, and difficulty concentrating. Depression varies in severity and often requires professional support to manage.

Seasonal affective disorder (SAD), on the other hand, follows a seasonal pattern, most commonly emerging during the winter months when daylight hours are shorter. People who experience SAD may feel sluggish, struggle with motivation, and have difficulty maintaining their usual routines. The symptoms of seasonal affective disorder tend to improve with longer daylight hours in spring and summer.

Recognizing the Symptoms of SAD

The symptoms of seasonal depression are similar to those of major depression, but they tend to follow a seasonal cycle. Common symptoms of SAD include:

If these symptoms primarily appear during the shorter days of fall and winter and improve as daylight increases, you may be experiencing seasonal affective disorder.

How to Treat Seasonal Affective Disorder

Managing symptoms of SAD often requires a combination of lifestyle changes, therapy, and sometimes medical intervention. Here are some effective strategies to improve your symptoms and support your mental health during the winter months:

1. Try Light Therapy with a Light Box

One of the most well-researched treatments for seasonal affective disorder is light therapy. A light box mimics natural sunlight, helping to regulate mood-related hormones like serotonin. Sitting in front of a light box for 20-30 minutes each morning can help improve your symptoms by reducing fatigue and boosting your overall mood. The Mayo Clinic recommends using a light box that provides exposure to 10,000 lux of light, and to use it in the morning (within an hour of waking up). 

2. Stay Active with Regular Physical Activity

Exercise is a natural mood booster. Engaging in physical activity releases endorphins, which help counteract symptoms of depression. If you can also add a short daily walk outside to your routine, that can provide additional benefit, since natural sunlight helps regulate your body’s internal clock and improve your overall well-being. Keep in mind, however, that if you live in a northern region of the country (hello, Minnesota), you may still want to supplement your light exposure with a light box. 

3. Consider Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is an evidence-based approach that helps individuals challenge negative thought patterns and develop effective coping strategies. Studies show that cognitive behavior therapy can be a powerful tool in managing symptoms of seasonal affective disorder, providing long-term relief by changing how individuals respond to seasonal changes.

4. Maintain a Consistent Routine

The shorter days of winter can disrupt sleep patterns and daily rhythms. Sticking to a structured routine—waking up at the same time, eating balanced meals, and engaging in regular movement—can help regulate your body’s internal clock and improve your mood. In other words, taking care of your body helps build resilience during the winter months. 

5. Seek Support from a Mental Health Professional

If your symptoms persist or become overwhelming, reaching out to a mental health professional can provide valuable guidance. A therapist or medication management provider can assess your symptoms and recommend appropriate treatments, including therapy or medication if needed. They can also help you learn coping strategies and other ways to reduce the intensity of your depressive symptoms.  

Creating a Personalized Treatment Plan

Everyone’s experience with mental health conditions is unique, which is why a personalized treatment plan is essential. Your approach may include a mix of light therapy, cognitive behavioral therapy, physical activity, and other lifestyle changes. Keeping track of your mood patterns throughout the seasons can help you make proactive adjustments and better manage your symptoms of seasonal depression.

Get Support at LynLake Centers for WellBeing

While seasonal affective disorder and depression share similarities, they require different approaches to treatment. Recognizing the symptoms of seasonal affective disorder early and implementing effective strategies—such as light therapy, cognitive behavior therapy, and lifestyle modifications—can help you take charge of your mental well-being.

If you find yourself struggling, LynLake Centers for WellBeing is here to help—proudly supporting individuals in Bde Maka Ska, Saint Louis Park, and surrounding communities. Our compassionate team of mental health professionals provides personalized support to help you navigate seasonal mood changes and create a treatment plan that works for you. Contact us today to schedule an appointment and take the first step toward feeling better.