From daily stressors to life’s big events, we all experience stress at some point—both emotionally and physically. It’s a natural part of life, but when it lingers, it can really start to take a toll.

A study from the 2024 American Psychiatric Association’s annual mental health poll found that feelings of anxiety have been on the rise among U.S. adults, with the percentage increasing from 37% to 43% in just one year. Now, I know looking at data can sometimes feel dry or even overwhelming, especially when we’re not always sure what those numbers mean for us personally. But the takeaway here is clear: stress is becoming a bigger part of our lives, and we need effective ways to manage it.

In therapy, there are some fancy terms used for approaches that help people cope with stress—terms like CBT (Cognitive Behavioral Therapy) and DBT (Dialectical Behavioral Therapy). These methods sound technical, but they’re really just tools for understanding how we think, feel, and react.

Cognitive Behavioral Therapy (CBT) focuses on recognizing and shifting negative thought patterns, showing how they influence our emotions and behaviors. It’s all about breaking the cycle of harmful thoughts that can lead to stress. On the other hand, Dialectical Behavioral Therapy (DBT) emphasizes social and emotional responses to external situations. It encourages mindfulness—living in the present moment—and helps us develop healthier ways to handle intense emotions.
These therapeutic approaches sound complex, but the truth is, many of us already practice some of these techniques without even realizing it. So, if you’re feeling stressed, here are a few simple strategies you can try to regain a sense of calm and balance:

1. Slow, Controlled BreathingTaking deep, intentional breaths can instantly calm your body. Try inhaling through your nose, holding for a second, then slowly exhaling through your mouth. This kind of breathing signals to your nervous system that it’s time to relax.

2. MindfulnessMindfulness is about being fully present in the moment. It can be as simple as focusing on your surroundings without judgment, or practicing meditation. This helps reduce anxiety by grounding you in the here and now.

3. Engage Your SensesWhen stress hits, check in with your senses. What can you see, touch, smell, or hear right now? Focusing on sensory details can help pull you away from anxious thoughts and into the present moment.

4. Listen to Calm MusicMusic has the power to shift our mood. If you’re feeling stressed, try putting on some calming tunes. Personally, I find it incredibly soothing to listen to gentle, instrumental music—it works wonders for me!

​5. Therapeutic TappingTapping, also known as Emotional Freedom Technique (EFT), involves lightly tapping on specific points of the body while focusing on a stressful issue. This technique is said to help release emotional blockages and restore balance.

6. Swaying Back and ForthThis may sound a bit quirky, but swaying gently from side to side can have a soothing effect on the body and mind. It’s my personal go-to move when I need to calm down in a pinch!

​Now that you’ve got a handful of stress-busting techniques in your pocket, remember: you don’t have to let stress take over. You know yourself best, and with a little practice, you’ll be able to manage those anxious moments when they pop up. You’ve got this! 😊

Makayla Wise, MSW Intern 

Ever wondered how playing can help your child? Let’s dive into the wonderful world of play and discover its incredible benefits!
Play is the first language we all learn. Before babies can speak, they’re busy exploring toys, blocks, and other objects that help them make sense of the world around them. Play is how children process their experiences, develop language, and build self-confidence. It’s through play that kids express their feelings, work through difficult situations, and even pick up essential social skills. Most importantly, play helps children regulate their emotions and heal from trauma.

Why? Because in the world of play, kids make the rules. A block can transform into a rocket ship. A doll can have superpowers. Play allows children to explore their feelings and test their understanding of the world in a safe, controlled space. In this world, they have the freedom to be creative, express themselves, and feel empowered.

You might be thinking, “Kendra, my child is 10!” Well, even older kids—tweens and teens—can benefit from play. In today’s digital world, many kids are glued to screens, missing out on the kind of imaginative play that fosters emotional growth. For example, a 12-year-old who experienced trauma at age 7 might still carry emotional baggage from that time. Play offers a way to reconnect with those stuck feelings and begin healing.

Even older children can benefit from activities like playing with action figures in the sand, dressing up, or recreating everyday scenes like grocery shopping or a construction site. Through these creative outlets, kids process their experiences—sometimes even things they can’t put into words.

So, how can you encourage play in a world full of screens?
Here are a few tips to get started:

1. Set Limits on Screen Time – Keep it age-appropriate and balanced.
2. Stock Up on Creative Supplies – Think toys, arts and crafts materials, and games.
3. Join in the Fun – Sit down and play with your kids! Let them lead the way. Their world doesn’t need your rules—just your presence.

Family games like UNO, Exploding Kittens, Connect 4, or Clue can help build connections, spark conversations, and create lasting memories. Most importantly, they allow you to be present with your kids while sharing some laughs.

Need a conversation starter? Try this one from A Little Spot Get to Know Me 101 Conversation Cards: "If you could have any animal as a pet, what would it be and why?"

Now, grab a game, a toy, or even some crayons—and start playing! The memories you create—and the healing you nurture—will be priceless.

Until next time, grab a game, a toy, or some crayons, and let’s go play! Stay tuned for our next adventure, where we’ll explore big emotions—how to help both you and your child navigate those stormy seas with confidence. See you soon, and don’t forget to PLAY!
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Kendra Smith, MSW
Harper Therapy Group

At Harper Therapy Group, we are committed to giving back to our community, and every quarter, we organize an outreach project to make a meaningful impact. As a team of social workers, we believe that community service is not only central to our profession but also deeply aligned with our core values.

Last quarter, we reached out to our clients, staff, and friends for donations of new socks, underwear, and gently used winter items to support individuals experiencing homelessness in our area.

Today, our interns Joe and Makayla delivered all of your generous donations to four local organizations in the Fairfax area: The Lamb Center, Patrick Henry Shelter, Bailey's Crossroads Shelter, and Facets. Thanks to your kindness, we were able to make a significant contribution to those in need.

We are excited to announce that our next outreach project will take place in the spring—stay tuned for more details!
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Once again, thank you to everyone who donated and supported this important cause. Your generosity truly makes a difference in our community!

Happy New Year! 
Our team would like to use this space in the future to keep you updated on things we are learning, new staff, great resources, articles and much more!  

Please check back here later this month for an article on Sand Tray!