How mindfulness can help you and your child

4/28/2025

Unsure how to help you and your child learn about mindfulness? Try the simple steps set out below.

In his book Full Catastrophe Living, Jon Kabat Zinn describes mindfulness as the practice of "non-doing" and "letting go." When you adopt a mindful approach, your job is to simply become aware of what is going on, without trying to change it, interpret it, or consider how it affects you…
Step 1 – Notice one thing at a time. It could be the dripping tap or the swaying breeze, or even just the tempo of each breath.
Step 2 – Really notice your internal and external states, including the colors and textures, and how that makes you feel.
Step 3 – Any time you feel hijacked by an intense feeling or thought, redirect your attention to your breathing.
Step 4 – Adopt mindfulness even in the most basic of activities, including doing your homework, tidying your room, playing with your friends, or going for a walk.

I would love to hear your thoughts on all this. Add a comment below or send me a message.

#mindfulness #depression #anxiety

The beauty of polyvagal theory

4/28/2025

One of the many reasons why I love polyvagal theory is because it is visually stunning. I have found it immensely helpful to learn that our 'symptoms' are simply our body and mind trying to keep us safe. There is nothing intrinsically 'wrong' or 'miswired' about us. In fact, the opposite is true; our body and mind is doing what it was designed to do.

Understanding our responses is one big step towards regaining control of your life. Here is a fascinating article issued by the Polyvagal Institute, where they explain more about the responses of our mind and body.

If you would like to process this further, book online today.

Image #1 source: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1382007/full
Image #2 source: https://www.linkedin.com/posts/polyvagal-institute_vagusnerve-vagaltone-vagus-activity-7322562494596616192-oyB7?utm_source=share&utm_medium=member_desktop&rcm=ACoAAASwuBkBwsAc45FnhvpC_v2EnfSTBTdleiY

Paying for your therapy

4/27/2025

To maintain privacy, choice, and flexibility, we have chosen to remain out of network with all insurance plans. Payment in full is due at each session and a credit card will be saved to your file. Set out below are some options to help you to pay for therapy.

Making use of your Flexible Savings Account (FSA), Health Savings Account (HSA), or Health Reimbursement Account (HRA)
If you have a Flexible Spending Account (FSA), a Health Savings Account (HSA), or a Health Reimbursement Account (HRA), you might be able to use this to pay for therapy.

Making use of your "out of network benefits" (superbill)
You might be eligible for reimbursement from your insurance company. To determine this, contact your insurance company and ask for details relating to your out-of-network benefits.
We can provide you with a special type of receipt called a ‘superbill’ to assist with this reimbursement process.

Sliding scale fee basis
We have a limited number of sliding scale appointments available. Please contact us for more information.

In-network insurance (not accepted)
To maintain an exceptional level of care and attention, we are not in-network with any insurance plan.

Any questions?
As ever, if you have any questions, please contact Chris Warren-Dickins, our lead clinician at Explore Transform.

Depression doesn't have to be scary for kids

4/17/2025

Depression doesn't have to be scary for kids.

By Chris Warren-Dickins, psychotherapist in New Jersey

Help your kids to understand depression

4/17/2025

Help your kids to understand depression.

Chris Warren-Dickins, psychotherapist in New Jersey

Shame? Try this...

4/15/2025

Shame is one of those trickier challenges because it's so pervasive. It can drive the way we approach (or shrink from) relationships, it can fuel anxiety, pose a threat to our career, and it can erode our self-esteem.

There is no quick fix for shame, but, over the years as a psychotherapist, I have found that my clients find the Loving Kindness Meditation to be an extremely useful approach to shame.

I hope you find this useful. Let me know what you make of it.

Chris Warren-Dickins
Psychotherapist in Ridgewood, New Jersey

Stressed? Try this

4/10/2025

Stressed? Try this.

The Four Elements of Stress Reduction, by Elan Shapiro, is a quick exercise to help you manage stress and anxiety. I have recorded an audio version so you can save it to your phone, and use it as and when you need.

I hope you find it useful.

Chris Warren-Dickins
Psychotherapist in Ridgewood, New Jersey

Counseling & Psychotherapy in New Jersey

4/7/2025

Book online for a free chat with psychotherapist Chris Warren-Dickins: www.exploretransform.com.

Chris Warren-Dickins LLB MA LPC, is an experienced Licensed Professional Counselor in New Jersey with more than 15 years of experience as a psychotherapist.

Chris regularly uses EMDR and Polyvagal Theory to inform their approach.

Chris lives in Ridgewood (New Jersey) with their partner and two children. Chris started life as an attorney in the UK (having graduated from University College London in 1998), and since then, Chris has been awarded a Masters in Counseling & Psychotherapy in 2010 (University of East London). That same year, Chris published research into male experiences of suicidal ideation and counseling interventions.