ADULT COUNSELING Archives - Apple Psychological

Tips to Combat Procrastination

by Lily Ging | Feb 23, 2026 | ADULT COUNSELING, COLLEGE TRANSITION TEAM

Many people understand the feeling of staring at the overwhelming amount of tasks that need to get done. Maybe it’s a pile of laundry spilling out of the hamper, an essay you’ve been putting off all week, a test you need to study for, or all of the above and more. It can be difficult to know where to start, and feel even more impossible to get started at all. If you’re procrastinating right now, let these tips be the last thing you read before tackling your responsibilities.

1. Make a to-do list

One of the hardest aspects of getting started is not knowing where to start. Writing down everything that needs to get done can make tasks seem more manageable. This will help you find which task you want to start with, which ones are the most time-sensitive, and make sure you’re not forgetting anything important.

2.Break down tasks

Now that you have a visual reference of everything that needs to get done, break down tasks into smaller, more digestible chunks. A demanding task feels less daunting when it’s broken down into multiple smaller ones. For example, if you have an essay to write, write one section of it and then take a break.

3. Establish a productive work environment

The wrong work environment is a breeding ground for distraction and more procrastination. Make sure the location you choose is one that you associate with work and productivity. For example, the library, an at-home office/room dedicated to work, or a coffee shop are all spaces that people commonly use to get work done. Avoid working on your bed, as your brain will associate it with sleep and relaxation. Put away and mute your cell phone, have your water and any other beverages or snacks near you, and all necessary materials in front of you.

4.Start with the least difficult task

Starting what needs to get done can be especially difficult when you know a task is going to be highly demanding. Beginning with the task you find the simplest can help get the ball rolling, preparing you to transition into the more challenging responsibilities.

5.Try the 5-minute method

Anyone can commit to something for five minutes. Set a 5-minute timer, and start tackling one of your tasks. When the timer is up, you may find yourself wanting to continue working. This helps get the process started, and builds momentum.

6.Don’t be too hard on yourself

Procrastination affects a large sum of people, and it’s important to show yourself compassion instead of stressing yourself out even more by dwelling on what you should have been doing. You can’t change the past, so focus on making the most of your future. Letting go of guilt and shame will make you feel lighter and make it easier to tackle what needs to get done.

7.Reward yourself for finishing tasks

Having a reward to look forward to after accomplishing tasks can boost motivation to keep working towards it. For example, after each important task you finish, you can watch an episode of a TV show you’re hooked on. Having something to look forward to will help keep you focused until you get there.

Procrastination is a very real, valid struggle many people deal with. Everyone will have days that are more difficult to get work done than others, and there’s unfortunately no magical solution to ensure the motivation will come. While combatting procrastination is easier said than done, hopefully these tips will give you somewhere to start.

In addition, Apple Psychological offers other Support for parents and teens. Find out more information and Register HERE or book a free consultation by Clicking Here

Internships, Breaks, and Burnout: What Adults Really Need This Summer

by Mea Mallari | Jul 8, 2025 | ADULT COUNSELING, COLLEGE TRANSITION TEAM, TEEN COUNSELING

Managing your time during a period where life feels heavy and loaded with work can commonly take a toll on one’s mental well-being. A struggle with young adults is finding the motivation and productivity to complete tasks, which can also lead to burnout. Several negative effects are correlated to burnout, making college students and young adults feel the need to give up on their goals. An important source of action to take during this feeling of burnout, is to seek downtime. This assists in managing ambition along with mental health.

Here are some techniques to stay mindful about your mental well-being during this demanding period:

Take Mental Breaks: Ever find yourself drained from a difficult task? Students that find themselves struggling in between assignments can be recommended to take mental breaks. This is most useful when not under a last-minute deadline. While juggling assignments and other tasks, take 5-10 minute breaks to reset, rewind, and recharge. Going on a walk, completing a breathing exercise, or simply grabbing a small snack can help. With this technique, students are able to gain mental clarity and prevent the build-up of stress.
Seek Experience: Whether it be personal or professional endeavors, young adults seeking opportunities can make efforts to connect with others. Communicate with peers, members of the community, and on social media platforms to make your voice heard. Also, finding internships within your desired field can help gain experience and first-hand knowledge into a profession that interests you the most.
Have a Convenient Workspace: While maintaining your “To-Do” list, ensure that the area you choose is most convenient for you. Having a space that is tailored for your productivity helps to complete tasks effectively. Minimize distractions, have a comfortable seat, organize your desk, even adjusting the lighting in the area to a warm setting is effective.
Speak to a Trusted Individual: Having a support system that is dependable in hard times is crucial. This can also act as a reminder that you aren’t alone in this process. Having a conversation with a family member or a friend can improve your thoughts and encourage you to keep up the good work!

The period of young adulthood can be difficult, but there is always a solution or support that can be discovered. Remember that you are not alone and seek guidance in times of hardship. If you find yourself struggling more than usual, Apple Psychological is a source for you.

To learn about our College Transition Team or to book a free consultation, click HERE or call us at 917-526-0766. An experienced counselor specializing in this transformative period of time can help.

In addition, Apple Psychological offers other Support for parents and teens. Find out more information and Register HERE or book a free consultation by Clicking Here

Letting Go of Unhealthy Relationships

by Caitlyn Glass | Jul 2, 2025 | ADULT COUNSELING, COUPLES THERAPY, TEEN COUNSELING

Strong social connections and close interpersonal relationships play a powerful role in shaping our thoughts, behaviors, and overall well-being. These relationships offer emotional support, foster a sense of belonging and purpose, and significantly contribute to our happiness. Yet, when relationships become unhealthy, they can have the opposite effect; leaving us emotionally drained, unappreciated, and even harming our mental health.

Recognizing Unhealthy Relationships:

Unhealthy relationships can develop in many areas of life, including close friendships, romantic partnerships, and even professional settings. These relationships are often rooted in power imbalances and control, which can gradually wear down a person’s sense of self-worth and well-being. While physical or verbal harassment is what most people associate with unhealthy dynamics, the warning signs are often more subtle and varied. It’s important to recognize the many other behaviors that may signal a toxic relationship:

Control: One person tries to take over or influence the other person’s thoughts, choices, or actions in a way that takes away their independence.
Dependence: Occurs when individuals are overly reliant on each other to meet their needs
Dishonesty: One person lies to, steals from, or keeps information from the other
Hostility: Occurs when there is consistent anger, aggression, or resentment

Putting yourself first:

Recognizing when you’re in an unhealthy relationship is an important step toward protecting your well-being – even when the relationship once meant a lot to you. Letting go can be incredibly difficult, especially when strong emotions or shared history are involved, so it’s important to give yourself grace during the process. The good news is, there are supportive steps you can take to begin distancing yourself and putting your needs first:

Set Clear Boundaries: You don’t always have to cut someone off completely, sometimes it’s more about creating space in a way that works for you. Setting personal boundaries means deciding what you’re okay with and what you’re not when it comes to how others treat you, talk to you, or show up in your life. These boundaries help you protect your peace and remind others that your comfort and well-being matter.
Seek Support: When walking away from a close relationship, it’s important to lean on outside support, whether that’s a therapist, counselor, or trusted friends. Talking through your emotions, having your feelings validated, and staying connected to others can make the process less overwhelming. The key is not to go through it alone.
Prioritize Your Well-being: It’s important to recognize that leaving a relationship, especially a close one, is never easy, so be gentle with yourself during the process. Give yourself grace, and allow time to heal by doing things that bring you peace and joy. Surround yourself with people who make you feel supported and uplifted.

In addition, Apple Psychological offers other Support for parents and teens. Find out more information and Register HERE or book a free consultation by Clicking Here

What If Everything You’ve Been Told About Addiction Is Incomplete?

by Marla Newborn | Jan 14, 2025 | ADULT COUNSELING

In honor of SAMHSA’s Substance Use Disorder Treatment Month, it’s the perfect time to rethink

what we know about addiction and recovery.

For years, the recovery world has clung to a single story: total abstinence is the only way forward, and anything lessmeans failure. Sure, abstinence works for some people, and it’s an incredible tool—but let’s be honest, it’s not the only way to heal. For too long, this rigid mindset has kept people stuck in shame and isolation.

I’m Marla Newborn, a licensed therapist who’s spent decades working with addiction and recovery. I’ve walked this path both personally and professionally, and one thing I know for sure is this: healing doesn’t have to look like someone else’s definition of success. It’s time to rethink the outdated narratives and make room for approaches that actually work for real people.

Why Abstinence-Only Models Doesn’t Work for Everyone

Let’s get one thing straight: abstinence can be amazing. It gives people a chance to clear their heads, reset, and understand themselves without substances clouding things up. But here’s the problem—too often, abstinence gets treated like the only legitimate path. Programs like AA and NA have built a culture where if you “slip up,” you’re a failure. You have to start over, count your days again, and carry the weight of that so-called failure.

And let’s talk about the stigma. Harm reduction tools like Suboxone or methadone have saved countless lives, but they’re still dismissed in many recovery circles as “just another drug.” This mindset leaves people feeling like they can’t trust the options that might actually help them. It creates a lose-lose situation where folks are stuck between shame and survival. How is that supposed to help anyone heal?Here’s the truth: addiction thrives in isolation and shame. By turning recovery into an all-or-nothing game, we’re setting people up to fail. Recovery doesn’t have to be perfect—it just has to move you forward.

Addiction Is About More Than Substances

Here’s a reality check: addiction is almost never just about the substance. It’s about what’s underneath—the loneliness, the trauma, the unmet emotional needs that push people to numb the pain. Substances just happen to be one way people cope.

As Gabor Maté explains in In the Realm of Hungry Ghosts, addiction isn’t the problem—it’s an attempt to solve the problem of deep emotional pain. That pain can stem from trauma, neglect, or even the chronic stress of feeling unseen or unheard. Until we address these underlying issues, the behaviors—whether it’s substance use, overeating, or doom scrolling—will keep finding new ways to show up. (Source)

Recovery isn’t just about stopping the behavior. It’s about healing the whole person. And that starts by respecting where someone is right now, rather than forcing them into a one-size-fits-all mold.

What Recovery Can Actually Look Like

Here’s the good news: recovery isn’t one-size-fits-all. In my practice, I focus on the truth—that every recovery journey is deeply personal. For some, abstinence is the right first step—it creates stability and space for reflection.

For others, harm reduction might make more sense. Maybe it’s about cutting back in small, sustainable ways.

Maybe it’s about exploring moderation without guilt or shame.The key is progress, not perfection. Recovery isn’t a straight line, and it doesn’t have to fit into someone else’s box.

Healing happens when we give people the tools to build self-compassion, curiosity, and understanding. It happens

when we stop shaming people for their struggles and start supporting them in their unique journeys.

Moving Beyond Outdated Models

Let’s be real: the world has changed, and it’s time for the recovery world to catch up. We can’t keep clinging to rigid frameworks from the 20th century and pretending they work for everyone. Programs like AA and NA can be life –changing—but they’re not the only answer. There’s room for harm reduction, moderation, medication, and more compassionate approaches. It’s not about choosing one path over the other—it’s about creating a recovery landscape that makes room for everyone.

If you’ve ever felt trapped by addiction—or by the shame and judgment of recovery models that just don’t fit—you’re not alone. Healing doesn’t have to look like abstinence, or 20 years of sobriety, or someone else’s definition of success. It can start wherever you are. Let’s start there.

In addition, Apple Psychological offers other Support for parents and teens. Find out more information and Register HERE or book a free consultation by Clicking Here

Navigating Post-Graduation Blues and Mental Health Support

by Charles | Apr 18, 2024 | ADULT COUNSELING

Congratulations, soon-to-be graduate! As you prepare to embark on the next chapter of your journey, it’s completely natural to feel a whirlwind of emotions – excitement, anticipation, and perhaps a touch of apprehension (or maybe a lot of apprehension). Graduating from college marks a significant milestone, but it also brings with it a unique set of challenges as you navigate the transition into the “real world.” Today, we’re here to talk about navigating the post-graduation blues, embracing uncertainty, and savoring the previous moments as you bid farewell to campus life.

Embracing Your Emotions

First and foremost, it is essential to acknowledge and validate your feelings. The post-graduation blues are a common experience shared by many graduates as they navigate the transition from student to young professional. They often stem from a sense of loss – loss of routine, identity, and the familiar support system of college life. It’s okay to mourn the end of this chapter while simultaneously embracing the opportunities that lie ahead.

Embracing Uncertainty as a Catalyst for Growth

Embracing uncertainty is perhaps one of the greatest lessons you’ll learn as you transition from college to the “real world.” While it’s tempting to crave certainty and stability, it’s important to recognize that life is full of twists and turns, surprises and detours. Instead of fearing the unknown, view it as an opportunity for growth, exploration, and self-discovery. Embrace uncertainty with open arms, knowing that it’s often the unexpected moments that lead to the most profound experiences and insights.

Setting Realistic Expectations for the Road Ahead

Setting realistic expectations is key to managing the post-graduation transition smoothly. This goes hand in hand with embracing uncertainty, as it reminds you to take life one step at a time. While you may have grand aspirations and ambitious goals (or not), remember that success takes time and patience. Be kind to yourself as you navigate this period of adjustment and celebrate the small victories along the way. Remember, Rome wasn’t built in a day, and neither is a fulfilling career or life path. You don’t have to have all the answers yet.

Living in the Moment

Amidst the constant anticipation of figuring out post-graduation plans, don’t forget to live in the moment and savor the precious time you have left on campus. Take a stroll through your favorite spots, try those restaurants you’ve been meaning to try, and relish the camaraderie of late-night conversations with roommates and friends. These moments may be fleeting, but they’re also the memories that will stay with you long after you’ve tossed your cap in the air, and it’s much harder to create those memories when you’re constantly worrying about the future.

Finding Joy in the Journey Ahead

As real life approaches, it is important to find joy in the process. Yes, there may be challenges and obstacles along the way, but there will also be moments of triumph, growth, and sheer delight. Approach the future with optimism and enthusiasm, knowing that each step forward brings you closer to realizing your dreams and aspirations. Recognize that you will never be in this position again, with this many opportunities for change and growth, and that your path post-graduation does not have to be linear.

Prioritizing Self-Care in Times of Transition

It is crucial to prioritize self-care and well-being amidst this whirlwind of change. Take time to recharge your batteries, engage in activities that bring you joy and relaxation, and lean on your support network for guidance and encouragement. Remember, self-care isn’t selfish or lazy – it is a necessary investment in your overall health and happiness, especially during times of transition and uncertainty.

Seeking Support and Guidance When Needed

If you find yourself struggling with the post-graduation blues or feeling overwhelmed by the uncertainty of the future, know that help is available. Reach out to friends, family members, or mentors for support and guidance. Consider seeking counseling or therapy to explore your thoughts and feelings in a safe supportive environment. Remember, asking for help is a sign of strength, not weakness, and it’s okay to lean on others during times of need.

For those experiencing symptoms of anxiety or depression that persist beyond the typical post-graduation blues, seeking professional help is essential. Anxiety and depression treatment services provide a safe and supportive environment for individuals to explore their thoughts and feelings, develop coping strategies, and work towards healing and recovery. Whether through therapy, medication, or a combination of both, these services offer a beacon of hope for those in need of support during challenging times.

Conclusion: Embracing the Journey, One Moment at a Time

As the real world looms ahead, remember to embrace uncertainty, live in the moment, and cherish the memories you’ve made along the way. The post-graduation blues may linger, but they’re also a testament to the profound impact of this transformative experience. With each step forward, you’re writing the next chapter of your story, and it’s a journey worth savoring, one moment at a time, even if it doesn’t make sense yet. Congratulations, graduate – the adventure awaits!

Apple Psychological offers many services and resources for individuals who may be experiencing anxiety about their futures. We have a College Transition Team that offers a plethora of services including but not limited to life skills, group therapy, individual therapy, self-advocacy skills, mindfulness, college support services, job readiness, and social skills development.

Are you ready to start on your therapy journey, or want to learn more about our practice? Reach out to our team at: (917) 526-0766 or Visit our website or book a FREE consultation call.

An experienced therapist specializing in Adult Counseling can help.

In addition, Apple Psychological offers other Support for parents and teens. Find out more information and Register HERE or book a free consultation by Clicking Here

The Positive Effects of Exercise On Your Mental Health

by Lexi Spiegelman | Feb 21, 2024 | ADULT COUNSELING

In the crazy world we live in, it is crucial to prioritize your mental health. But what does that truly mean? What are ways you can prioritize your mental health? There are a variety of effective ways to care for your mental health, however, this blog is going to survey one of those ways- exercise. Exercise is a great method and a powerful strategy to strengthen your mental well-being.

The positive effects that exercise has on your mental health relate both to your mental and physical improvement. Some of the benefits of exercise are as follows:

1. Exercise Releases Endorphins: Endorphins are chemical neurotransmitters that are released by your brain. They are typically released when one feels pain or stress (in order to help the body relieve some of the feelings). However, endorphins are also released during pleasurable activities. Endorphins act as a natural painkiller and help elevate your mood. When you workout, these neurotransmitters are released to reduce stress, alleviate pain, and boost your sense of well-being!

2. Exercise Reduces Stress and Anxiety: Cortisol is the hormone produced by our bodies that is associated with stress and anxiety. High levels of cortisol are tied to weight gain, exhaustion, and depression. While high-intensity workouts (like HIIT) may cause a spike in cortisol levels (which is not necessarily bad), low-impact calming exercise has been shown to reduce overall cortisol levels. Exercise can act as a healthy outlet, causing mental stress release, but can also physically lower your stress hormones and lead to a more stress-free life.

3. Exercise Improves Sleep Quality: Although scientists are not completely certain of the mechanism for how sleep quality improves with exercise, studies have shown that exercise increases the amount of slow-wave sleep. Slow waves are the deep portion of sleep that humans get. This type of sleep is what allows the brain and body to refresh and function optimally. Better sleep is linked to happiness and cognitive functioning, all aspects of better mental health.

4. Exercise Can Boost Self-Confidence: Working out can help improve body image and self-esteem. The more you commit to regular exercise, the more progress you will see. You will likely feel accomplished and happy with the physical improvement associated with your fitness commitment. The physical change may lead to a mental change as you will have a greater sense of self-confidence and pride for your hard work and progress.

These are only some of the many mental health benefits of exercising regularly. Not only does exercise improve your physical health, but it leads to both mental and chemical changes within your brain to improve mood, reduce stress, and strengthen your sense of self-fulfillment. With all this being said, exercise is not the only mechanism for mental health improvement and may not work for everyone. If you are struggling, you may want to talk to someone professional who can recommend other strategies.

Here at Apple Psychological, we have many different professionals who can offer support and help get you started on your mental health journey today. If you are struggling, feel free to reach out to our team at: (917) 526-0766, or book a FREE consultation call.

An experienced therapist specializing in Adult Counseling can help.

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