Monday, November 20, 2017

Gratitude that goes beyond Thanksgiving.

On this special holiday, we are often encouraged to create a GRATITUDE list.  Gratitude is an emotion expressing appreciation for what one has. Take a few minutes out of your day and honestly ask yourself, "What am I thankful for?" Write down your list in a notebook.  It does not matter the length of this list.  For the remaining days up to Thanksgiving, I would encourage you to reflect on this list and GIVE THANKS. Gratitude is good medicine for the mind, body, and soul. I challenge you to give gratitude year around. Giving thanks daily is beneficial for your health. Happy Thanksgiving! Kacee Tannenbaum, LCSW

Check out this helpful article about 10 reasons why giving thanks is important:

Tuesday, September 2, 2014

Myths about Anger

Anger is a feeling or emotion that ranges from mild irritation to intense fury and rage. Often times, many people confuse anger with aggression. Aggression is behavior that is intended to cause harm or injury to another person or damage property. 

Here are some following myths associated with anger. Keep track of the ones you thought were true.

Evidence from research indicates that people are not born with set and specific ways of expressing anger. Rather, these studies show that the expression of anger is a learned behavior and a person can learn more appropriate ways to manage anger.

Aggression is not an effective way to manage anger. There are more constructive and assertive ways to express anger. Effective anger management skills involves controlling the escalation of anger by learning assertiveness skills, changing negative and hostile "self-talk," challenging irrational beliefs, and utilizing behavioral strategies.

Many people confuse assertiveness with aggression. The goal of aggression is to dominate, intimidate, harm, or injure another person. Also, known as to "win at any cost." The goal of assertiveness is to express feelings of anger that is respectful of other people. Expressing yourself in an assertive manner does not blame or threatens other people and minimizes the chance of emotional harm.

Research studies have shown that people who vent their anger aggressively (such as screaming or beating on pillows, etc..) simply get better at being angry. Therefore, aggressive manner reinforces aggressive behavior.

 If you thought the majority of these myths were true, you may need help with managing your anger. Give us a call today. We can help you work towards creating a BETTER YOU.

Wednesday, August 6, 2014

WE'VE MOVED! Our new office location is 2881 Oakland Park Blvd, Fort Lauderdale, FL 33306.  We accept insurance, private pay, and offer a sliding scale.  Kacee Tannenbaum, LCSW is a Certified Dialectical Behavioral Therapist specializing in adults, children, and adolescences.  Give us a call today at 954-800-0108 to schedule an appointment. Take the first step in creating a better you.

Tuesday, July 1, 2014

5 Tips for De-bunking Stress

Modern life is full of hassels, deadlines, frustrations, and demands. For many people stress has become a way of life. It has become their normal. STRESS is a normal physical response to events that make you feel threatened or upset your balance in some way. Stress isn't always bad. In small doses, it can actually make you perform better under pressure and motivate you to do you best. However, if you are constantly running in emergency mode, your mind and body pay the ulimate price. So the question, you must ask your self is... Am I in control of my stress or is stress controlling me? If stress is in control of your steering wheel, try these 5 tips: exercise daily, engage in relaxation techniques, talk to someone you trust, eat healthy, and get enough sleep. There is "no one size fits all solution" to managing stress. Most importantly focus on what makes you feel positive, calm, and in control. If you feel that you need more helpful tips for managing your stress, schedule a session and we will work together to get YOU in control of your stress. ~ Kacee Tannenbaum, LCSW

Wednesday, March 12, 2014

Let's get Communicating!

More and more people are coming into my office perplexed by communication within relationships. There are 3 important communication styles one should know. These are: aggressive, assertive, and passive. The most important communication style to display with other is assertiveness. I believe this is a characteristic we should all strive to have in our daily communication.

What is assertiveness? Assertiveness is being firm, direct, and honest with the person you are speaking with. It's respecting the rights of others and recognizing the importance of having your needs and rights respected as well. A person who displays assertiveness communication is confident about who they are and realize that they have choices about his or her life. Aggressive people are loud, bossy, and pushy. They dominate and intimate others as well as violate other's rights. This type of person "gets his or her way" at anyone's expense, steps on people, and reacts instantly. Lastly, passive communication is where an individual is unable to speak up for his or her rights, gets "stepped on" often, and is always very accommodating towards others. This communication style reminds me of the "proverbial doormat."

Now, analyze your own communication style. Which are you like? What do you need to do make a change? Need help with this change, call us at 954-800-0108.

~Kacee Tannenbaum, LCSW

Thursday, February 13, 2014

The World Need Inspiration!

Life is diffcuilt, and no one said it was easy. Here is an inspirational poem that will surely have you standing TALL.
You Will Never See Me Fall
by Joyce Alcantara
You may see me struggle but you won't see me fall.
Regardless if I'm weak or not I'm going to stand tall.
Everyone says life is easy but truly living it is not.
Times get hard, people struggle and constantly get put on the spot.
I'm going to wear the biggest smile even though I want to cry.
I'm going to fight to live even though I'm destined to die.
And even though it's hard and I may struggle through it all.
You see me will NEVER see me fall.

Thursday, January 16, 2014

3 Tips to Loving Yourself

Self-love means that you forgive yourself of your past errors and mistakes; you continue to strive to be the BEST person you can be. It's important to note that loving yourself does not mean that you are selfish or condone your past mistakes. But simply you treat yourself fairly and with respect.

Here are three tips to help you love yourself:
1. Stop being hard on your self.
Beating yourself up may have the short term effect of making your work hard. However, the price of this may be costly in the sense of resentment to self, sense of defeat, and emotional scars.

2. Implement the Golden Rule and include your self.
The Golden Rule, as we teach to younger children, is to treat others as we would wish to be treated. What if we added a little twist to this? Treat ourselves the same standards as we treat others. You would never call you mother, best friend, or child "stupid." Why would you call yourself that?

3. Forgive your self.
Striving to be your best maybe one of your goals in life. However, it is important to cut your self some slack when you fall short of your expectations. Making a mistake or not being perfect is apart of being human. If you make a mistake or didn't give it your 100%, its okay. Simply, dust your shoes off, pick your self up, and move forward.

Love your self for who you are and all of your parts. Start today and love you!
Namaste ~Kacee Tannenbaum, LCSW

Monday, December 16, 2013

4 Tips to Manage the Holidays.

The Holiday Season can often promote anxiety, depression, and stress.  People are often faced with demands- parties, entertaining, shopping, baking and cleaning- just to name a few.  This season use our 4 tips to help manage those holiday stressors. You may just enjoy the Holidays this season. 

1. Practice Self-Care.  Be good to yourself!  Remember you are number one.  Get enough sleep, eat well, and keep your sense of humor.

2. Set Boundaries.  It is okay to say "NO." Choose the events that you must and want to attend.  Your body will thank you emotionally, mentally, and physically. Don't beat your self up or feel guilty about saying, no."

3. Eliminate Useless Worry.  Effectively plan ahead of time -- from organizing a gathering, to buying gifts, to taking good care of yourself. Do positive visualization before you walk into situations that make you nervous.  It's very important to enjoy yourself!

4. BREATHE. This sounds like a no brainer.  But often times we forget to take deep breaths and give ourselves the oxygen we need.  

Here is a useful breathing tool that you can utlize at any time: 

1. Inhale through your nose for 3 seconds. 
2. Hold your breath for 5 seconds. 
3. Exhale through your mouth for 5 seconds.  
4. Say to yourself, calm now. 
5. Repeat until you feel centered and grounded. 

Start implementing these tips today and you will notice a difference in your actions, moods, and thoughts associated with the Holiday Season!

Happy Holidays from Provide 4!

Provide 4 will be closed from 12/20/13 until 01/05/13.  Just leave us a message and we will be happy to give you a call back to schedule an appointment.  We return calls within 24 hours. 

Monday, November 25, 2013

A Time to Give Thanks

During this week, we celebrate a special holiday known as Thanksgiving with our family and friends.  On this special holiday, I encourage you to create a GRATITUDE list.  This is a time where you can truly reflect on what you are thankful for.  I would like for you to  take a few minutes out of your day and honestly ask yourself... "What Am I THANKFUL For?" It does not matter how long or short your list is.  For the remaining week, I would encourage you to reflect on this list and GIVE THANKS.  Put this list in a special location and you can revisit this list at any time.  It doesn't have to be Thanksgiving to give thanks.  This truly can be reflected upon daily. Enjoy your Holiday!   Happy Thanksgiving! ~Kacee Tannenbaum, LCSW

Thursday, October 24, 2013

A self-esteem boost for YOU!

We hope that this poem encourages YOU to dig deep and allow for YOU to be all that YOU CAN!
It's time to have the mindset that YOU CAN be DETERMINED and SUCCEED. I guarantee you that this poem will do that for you!

Victorious Attitude
by James Kisner

You cannot claim a victory, if there is no reward.
You cannot shape the future, if you wait until it's here.

The future has no purpose, if you live today in fear.
Your future lies within your hand, to do with what you may.

For tomorrow brings results, of what you've done today.
The choices that you make today, reflect the life you seek.

But first of all, the seeds are sown, before the gardener reaps.
The future's like a lump of clay, you hold within your hand.

As time goes by, the clay gets hard, so mould it while you can.
Failure is an attitude, that haunts the mind of man.

But, results will be successful, for the one who knows HE CAN!

Wednesday, October 16, 2013

10 Common Cognitive Distortions

Cognitive distortions are ways that our mind convinces us of something that isn't really true. These inaccurate thoughts are usually to reinforce negative thinking or emotions. We tell ourselves that these thoughts are rational and accurate, but really they only serve to keep us feeling bad about ourselves. By learning to correctly identify this 'stinkin thinkin', a person can answer the negative thinking back and refute it. By refuting the negative thought over and over again, it will slowly diminish over time and a more positive and balanced way of thinking will form. If you feel that you often experience these different types of cognitive distortions, we encourage you to give us a call today at 954-800-0108 and set up an appointment with one of our professional counselors.

Thursday, October 10, 2013


What does it mean to relax? Most people will answer in a way that suggests that relaxing is something that you do later. You will do it on vacation, when you retire, or when you get everything checked off of your list-DONE! Most of us postpone relaxation until our "inbox" is empty. Could this contribute to why most people operate as if life was one great big EMERGENCY? Here's the thing, you can relax now. Yes, right at this given moment. It is helpful to think of relaxation as a quality that you can access on a regular basis rather than it being reserved for later. Being more relaxed involves training yourself to respond to the different dramas of life with kindness and patience. Now, its up to you to continue to live your life in a constant state of crisis or take a few moments out of your day to relax and make healthy life choices to the dramas of life. Choose to relax.

Wednesday, October 2, 2013


10 Coping Skills to help you get through your STRESSFUL day:

1. Take 3 deep breaths.
2. Count to ten.
3. Hum your favorite song.
4. Talk to your "venting" partner.
5. Take 15 minutes to yourself.
6. Walk outside and observe the scenery.
7. Read your favorite poem or quote.
8. Remember stress is an attitude.
9. Stop saying negative things to yourself.
10. Say something nice to someone else.

Need more tips to help you get through your day, please schedule an appointment with our professional counselors at 954-800-0108.  We look forward to hearing from you. CARPE DIEM!

Wednesday, September 11, 2013

Parent Tips for A Successful School Year

Being a parent is demanding especially when the new school year has started. Parents have to manage the daily tasks of child-rearing, career, house hold responsibilities, friend and family. With thew new school year comes stress. Here are 4 tips parents can use to stay involved this school year: 1. Ask questions and listen. 2. Offer reassurance. 3. Encourage productive and positive after school activities. 4. Know your child's teacher. Studies indicate children succeed at a high rate when parents are involved with school. It is never too late to do your part in ensuring your child's success for the new school year. To read the full version of this article pick up a copy of the Coral Ridge Newsletter or view it on this website under articles.

Friday, September 6, 2013

The 5 W's

These components are so important in our everyday life. If you feel that you are struggling with making positive life choices, please contact our professional counselors by utilizing the "contact us" page here on the website. We are looking forward to speaking to you.

Wednesday, August 28, 2013

A memo to your heart...

It is so exhausting some days, to hold onto everything that needs to stay organized between work, school, the kids, and don't forget the household. You feel that if you fall behind something big, catastrophic will happen. Take the time to engage in a guided meditation for self care, to find that peaceful balance. Here is one that might be helpful to you... So lie down and envision your thoughts as flowers or leaves. Place them one by one in an imaginary river that is flowing away from you, right at eye level. Place each leaf (thought) in the river. Watch the thoughts flow away from you down the river, until they become very small that you can't see them anymore at all. Now, just listen to the peaceful river flow. Imagine this sequence until all of your thoughts are gone and your body rests in silence. You see a tiny crack of light, maybe sunlight, and you write a memo to your heart saying "what do you need from me that you haven't been getting?" Close your eyes, and listen to your heart speak to you in silence. Open your eyes once you feel balanced, rejuvenated, and refreshed. Namaste.

Tuesday, August 20, 2013

What is CBT?

Cognitive Behavorial Therapy (CBT) is based on the concept that our feelings and our actions are a direct result of the way individuals react or think in a particular situation. An event in itself does not determine how one reacts or behaves in a situation but one's thoughts or assessment of the situation is the determining factor. In addition, the way people feel and the way they behave affects the way they think. Therefore, three elements-thoughts, feelings, and behavior-are interlinked affecting the other. Cognitive behavioral therapy challenges and changes the way a person thinks which in turn affects the feelings and behaviors of that person. Want to learn more about CBT and cognitive distortions? Please call one of our professional counselors to arrange an appointment. Check out the "Contact Us" page on this site. References: Annuals of Psychotherapy & Integrative Health Volume 16, Number 2, Summer 2013.

Wednesday, August 14, 2013

Don't Quit Yet...

Experiencing burnout at the work place is common amongst many individuals. However, one has difficulty recognizing the symptoms of burnout. Burnout is a 3 step process: 1. The individual detects a discrepancy between the demands and resources of the job. 2. The individual begins to experience the emergence of emotional strain, including fatigue and anxiety. 3. The individual attains a point of coping defensively at work, where true burnout is occurring and the effectiveness of the individual is significantly decreased or stopped. It's important to take a look at ones lifestyle, including nutrition and exercise activites. As well as looking into other areas that balance an individuals life including spiritual development, family activities, and the positive use of recreational time. BALANCE is a must in today's society. Therefore, implementing self-care should be a priority. If you feel that you may be experiencing the 3 step process associated with burnout implement self-care immediately and seek professional help.

Wednesday, August 7, 2013

If you have nothing good to say...

According to Sandy Maynard, M.S., an ADHD coach, recommends putting on your breaks, breathing deeply, and flexing your "patience muscles" when you want to say something impulsive or on the rush.  Here are some questions to ask your self as you "flex" those muscles.
1. "Does what I'm about to say need to be said?" If the answer is no, take a deep breath and stay quiet, or replace your statement that your about to say with something neutral like, "Hmm, that's interesting."
2. If what you are about to say does need to be said, ask yourself, "Does it need to be said by me? What needs to be said may be best said by someone else." If so, you can turn to that person and ask for their input or simply state "I'm not the best person to respond to that. Maybe run that by Sally, she could give you some valuable input."
3. If what you are about to say does need to be said and it needs to be said by you, ask yourself, "Does it need to be said now?" Work on creating a response that is regret-free.  Luckily waiting to respond with give you time to rehearse an appropriate statement. 
These tips work for anyone, not only the people who are impulsive or in a rush. Take time to practice these skills and I guarantee more positive words coming out of your mouth.

Living Well with Attention-Deficit Additude, Fall 2013.

Tuesday, July 30, 2013


Provide 4 staff loves this poem. Post it in a place to read every day. Need help finding happiness in your life, contact our counselors today at 954-800-0108.

Wednesday, July 17, 2013

A Gift From You to You!

Do positive thoughts and messages produce positive results and behaviors? Why, yes they do!
An affirmation is a statement of self-acceptance that one uses to allow the manifestation of his/her destiny.  These are positive thoughts that are sent out into the universe.
Here are a few hints to make affirmations work:
1. Keep them short and simple.
2. Use present tense.
3. Choose only positive words.
4. Believe that what you are saying is actually happening.
5. Repeat, repeat, and repeat.
6. Set aside a specific time for your daily affirmation practice.
To practice your affirmations, get into a routine of repeating them daily during your allotted time. 
To read the full article, please pick up a copy of the Coral Ridge Newsletter or schedule an initial consultation with Kacee Tannenbaum, LCSW and she will share her tips, tools, and tricks associated with positive affirmations. Contact Kacee at 954-800-0108.

Wednesday, July 3, 2013

Thought is Power!

I am happy.
(but my heart is sad and my eyes are leaking...)
I am calm.
(but the storm rages inside me, smashing against my walls)
I am loved.
(but I feel so lonely, misunderstood, forgotten)

I am kind.
(but intolerance rips through me, hash words escape my mouth)
I am wise.
(but bad judgment dogs my heels, impatience claws at my mind)
I am at peace.
(but I scream at the injustices of the worldly, our planet seems doomed)

I am beautiful.
(but the mirror tells a story of a tired, used body)
I am intelligent.
(but every challenge seems insurmountable, every problem feels impossible)
I am satisfied.
(but I want more, to feel more, know more and be more)

Yes. I am satisfied...
(even if I keep sighing...)
I am growing.
(I will be more)
I must keep trying.
(I can)

This is the true POWER of POSITIVE AFFIRMATIONS!  Need this type of super power? Use the contact form on this website to schedule an appointment with our DBT Specialist, Kacee Tannenbaum, LCSW.

Thursday, June 20, 2013

The Act of Kindness

Often, either consciously or unconsciously, we want something from others, especially when we have done something for them.  An example would be- " I made dinner, he should clean the kitchen." or "I took her child to summer camp last week, she should offer this week." Do these thoughts sound about right?  We are too busy keeping score of our good deeds that we forget that giving is it's own reward.

When you do something nice for someone, just to do it, you will notice beautiful emotions of kindness, love, and peace within yourself. You will feel the reward associated with the act of kindness. You do not need anything in return, not even a "thank you." The interference of our own  thoughts of reciprocity gets in the way of experiencing the emotions associated with being kind. These thoughts clutter our mind and we get caught up in our own agenda.  The solution is simple. Notice your own agenda and gently dismiss those thoughts and positive emotions will surface.

See if you can think of something thoughtful to do for another person, and don't expect anything in return.  Notice how you feel and tap into those positive emotions. Practice this and the beautiful emotions you experience will be the perfect amount of reward.

Kacee's self-help book recommendation: Don't Sweat the Small Stuff and it's all small stuff by Richard Carlson, PH.D.

Thursday, June 6, 2013

Stressed? Having a hectic day? Your path to Relaxation.

Just imagine for one minute all the stress in your world has disappeared.  Imagine how you think you would feel.  Now, snap back to reality as you realize that you are in front of your computer screen.  The reality is stress, good and bad, will always be present in our lives. One of the most beneficial solutions is to practice the art of mindfulness to find balance, to feel centered, and to be relaxed. Follow these simple steps and you will be on your way to feeling calmer: (1) Take 5 to 10 minutes to yourself.  (2) Find a relaxing comfortable space. (3) Practice breathing in through your nose and out through your mouth.  (4) Focus on each breath work allowing for your entire body to relax. (5) Visualize your "happy" place.  The place where you feel safe, relaxed, and your self. You are allowed to come back to this place any time throughout your day, especially when you feel tension or stress. Wishing you more peace and less stress.
Namaste~ Kacee Tannenbaum, LCSW

Wednesday, May 29, 2013

Change your way of thinking!

Changing the way one thinks is relatively easy.  You simply : 1. STOP the negative thought. 2. CHANGE your thought in to a positive one. 3. REPEAT until the negative thought has disappeared. This is also called positive self talk.   It's the process of practicing to change the negative thoughts into positive ones that can be difficult and cause for people to give up on this process so easily. If you need help with cognitive distortions or positive self talk, call our licensed therapists for an initial consultation at 954-800-0108.

Wednesday, May 15, 2013

Every Day, Tell One Person How Special They Are to You

How often do you remember or take the time to tell people how much you admire, appreciate, or like them?  I bet not often enough. There are several reasons why we do not vocalize to others our positive feelings or thoughts towards them.  Some excuses could be, "They already know what I am going to say. or "I'm too embarrassed to say anything." However, when you ask the individual if he/she enjoys compliments, the answer is normally, "Yes, I love them." Telling someone that you admire, appreciate, or like something about them is what is called a "random act of kindness."  It takes almost no effort and yet it pays enormous dividends- you boost your self esteem and the self confidence of others.  Many people spend an entire lifetime hoping, praying, and wishing that other people would acknowledge them. Let's impact the world together by offering compliments and positive feedback to people.  It feels so good to be offering a gesture of loving-kindness to others.

Please give us a call today to schedule an initial counsultation for counseling services at 954-800-0108.

Reference: Don't Sweat the Small Stuff... and it's all small stuff by Richard Carlson PH.D.

Wednesday, May 8, 2013

Live in the Present Moment.

The following post is an excerpt taken from the Book "Don't Sweat the Small Stuff... and it's all small stuff" by Richard Carlson, PH.D.

To a large degree, the measure of our peace of mind is determined by how much we are able to live in the present moment.  Irrespective of what happened yesterday or last year and what may or may not happen tomorrow, the present moment is where you are-always!  John Lennon once wrote, "Life is what's happening while we're busy making other plans."

Living in the present moment allows for us to take in each situation for what it is worth and enjoy it! Practice keeping your attention on the here and now.

Do you need help with living in the present moment?  Please call one of our board certified professional counselors at 954-800-0108.  We would be happy to schedule an initial consultation with you.

Thursday, May 2, 2013

Tip #75: Giving up is not an option.

Stick through life's challenges. You will succeed and rise to the top.  Just don't give up. :)  Give our professional counselors a call at 954-800-0108 if you need help manage your life challenges.

Wednesday, April 24, 2013

Tips for Practicing Mindfulness.

Mindfulness is the art of having a non-judgmental and acceptance base orientation that focuses on one experience at a time.  This allows an individual to move through suffering by connecting to it. Mindfulness should be practiced daily.

Here are 5 helpful tips:
1. Pay attention to small moments. 
2. Focus on the senses.  Take time to notice what comes through your five senses: what you hear, see, smell, taste, and touch.
3. Breathe. Take time to breathe mindfully in and out.  Stay focused on the sensation of the air coming into your air passages and lungs, holding it, and then letting it out.
4. Quiet or still time. Set time aside each day to be quiet and to experience that quiet.
5. People watching.  Be a watcher of people, or of anything that might simply hold your interest.  Remember not to judge what you see.

Please take 5 minutes out of your day to practice one of these skills.  Interested in more mindfulness tips, please contact our professional counselors at 954-800-0108.

Wednesday, April 10, 2013

5 Tips for Better Communication.

"Communication is a skill that you can learn. It's like riding a bicycle or typing. If you're willing to work at it, you can rapidly improve the quality of every part of your life." ~Brian Tracy

1. Avoid the use of "Always" and "Never."
Example: I hate that you are "always" late.  You "never" take out the garbage.

2. Avoid the use of "You" when starting a conversation. Unless you are giving a compliment.
Example: "You" are so insensitive.  "You" did this all wrong.

3. Avoid the use of "Why" questions.
Example: "Why" did you do that?  "Why" don't you ever help with the laundry?

4. Use open ended questions.
Example: What happened?  How can I help resolve this?

5. Use "I" messages.
Example: "I" am still upset about our conversation that we had yesterday and would really like to resolve it.
"I" was really uncomfortable when you called attention to my mistake in front of everyone yesterday.

Do you have poor communication skills and need help? Call 954-800-0108 and set up a consultation with one of our skilled therapists.

Thursday, April 4, 2013

You are one step closer!

Goals take committment, consistency, and persistence.  Often times, people feel self-defeated when a goal is not accomplished immediately.  It is important to see the big picture and focus on moving forward even when a small or big hiccup comes your way.  Just remember no matter how big or small the hiccup may be, you are one step closer to accomplishing your goals, dream, or asppirations.  Dream big and make things happen for YOU!

If you need help with goal setting or life management, don't hesitate to give us a call at 954-800-0108.

Wednesday, March 27, 2013

Set Aside Quiet Time, every day

You want me to what? I don't have "any time for quiet time."  My simple answer is yes, really you do.  I would like for you to consider just for a moment to carve out of your today 10 minutes to yourself.  Whether it is 10 minutes of meditation or yoga, spending a little time in nature, taking a bath, or even reading a good book, quiet time is a vital part of life.  Spending time alone, helps to balance the noise and confusion that encompasses our day. Start a quiet time ritual today. I guarantee you will feel more balanced and relaxed.

Need more help with implementing self-care, call one of our therapists today at 954-800-0108.
Thank you, Kacee Tannenbaum, LCSW

Wednesday, March 20, 2013

Think Positive. Be Positive. Smile. Repeat.

10 Tips to Help You Stay Positive:
1. Connect with others.
2. Get physically active.
3. Practice gratitude.
4. Help others.
5. Get enough sleep.
6. Create joy and satisfaction.
7. Eat well.
8. Take care of your spirit.
9. Deal better with hard times.
10. Smile about your life.

Changing the way you think can change your life. Take steps to create optimism in your life. Get professional help from one of our board certified counselors by calling us today at 954-800-0108.

Mental Health Association.

Monday, March 11, 2013


The Train of Life
by Marv Hardin
Some folks ride the train of life,
looking out the rear,
Watching miles of life roll by,
and marking every year.

They sit in sad remembrance,
of wasted days gone by,
And curse their life for what it was,
and hang their head and cry.

But I don't concern myself with that,
I took a different bent,
I look forward to what life holds,
and not what has been spent.

So strap me to the engine,
as securely as i can be,
I want to be out on the front,
to see what I can see.

I want to feel the winds of change,
blowing in my face,
I want to see what life unfolds,
as I move from place to place.

I want to see what's coming up,
not looking at the past,
Life's too short for yesterdays,
it moves along too fast.

So if the ride gets bumpy,
while you are looking back,
Go up front, and you may find,
your life has jumped the track.

It's alright to remember,
that's part of history,
But up front's where it's happening,
there's so much mystery.

The enjoyment of living,
is not where we have been,
It's looking ever forward,
to another year and ten.

It's searching all the byways,
never should you refrain,
For if you want to live your life,
you gotta drive the train.

Need help with learning to drive your self-esteem?  Please call one of our counselors at 954-800-0108.

Thursday, February 28, 2013


YOU can do anything that you set your mind to.  Stop the self-defeating thoughts, tackle your challenges, and accomplish your goals with confidence. YOU CAN DO THIS!

Wednesday, February 20, 2013

Simple Relaxation Technique. Master It!

Implementing a simple relaxation technique when feeling anxious or stressed can help you become more calm and centered in complex situations.  Here is a technique that is often taught by our therapists:

1. Place hand on belly.
2. Inhale for 5 seconds filling your belly up with air.
3. Hold your breath for 3 seconds.
4. Exhale for 5 seconds letting all of the air out of your belly.
5. Repeat to yourself  "calm now."
6. Do this as many times as needed to feel grounded.

Practice this technique and master it so that it can be utilized in any anxious or stressful situation that you may experience.

If you would like to learn more relaxation techniques or skills to master anxious or stressful situations, please call us at 954-800-0108.

Thursday, February 14, 2013

First Love Your Self!

You must love yourself before you love another. By accepting yourself and fully being what you are, your simple presence can make others happy. You yourself, as much as anybody in the entire universe, deserve your love and affection. ~Buddha

One of the biggest struggles in life is to know, embrace, and accept ourselves, good and bad. When you allow for walls to come down, we open the door to connecting in a more caring, empathic way towards ourselves and others. When we put ourselves first we are able to be more open and compassionate towards others and unlock our true potential.

Use the quote above as inspiration to implement change and love you. Become more mindful of your thoughts, feelings, and behaviors.  Know your imperfections as well as your achievements, and learn to love yourself for both. Say the above quote to yourself three times a day and notice the change in your mood, thoughts, and behaviors.

Happy Valentine's Day from Provide 4 Staff! Please give us a call if you need help with loving yourself at 954-800-0108. 

Psychology Today.

Wednesday, February 6, 2013

Stress Management Tip!

A stress journal can help you identify the regular stressors in your life and determine the way you deal with them.  Each time you feel stressed; keep track of it in your journal.  As you keep a daily log, you will begin to see patterns and common themes.

Write down:
  • What caused your stress (make a guess if you're unsure).
  • How you felt, both physically and emotionally.
  • How you acted in response.
  • What you did to make yourself feel better.
Call one of our professional therapists today if you feel that stress is in control of your life at 954-800-0108.

Friday, February 1, 2013

FORGIVENESS: "Process of Letting Go."

Forgiveness is letting go of the intense emotions attached to incidents from our past. If we don't forgive then our energy becomes vested in a negative way, it depletes our spirit and drains our vital energy, and  it strains the body and mind, creating "stress". Forgiveness is not condoning the act or an absolution.  Forgiveness comes from the heart.

If you no longer want to punish or get even with those who hurt or wronged you, but you are unsure how, we can help.  Call 954-800-0108 to speak with one of our professional counselors.

“True forgiveness is when you can say, "Thank you for that experience.” ~Oprah Winfrey

Wednesday, January 23, 2013

Don't Quit! Self-esteem

Don't Quit
by Anonymous

When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit
Rest if you must, but don't you quit.

Life is queer with its twists and its turns,
As everyone of us sometimes learns,
And many a failure turns about
When they might have won, had they stuck it out.
Don't give up though the pace seems slow,
You may succeed with another blow.

Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up
When he might have captured the victor's cup;
And he learned too late when the night came down,
How close he was to the golden crown.

Success is failure turned inside out
The silver tint of the clouds of doubt
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you're hardest hit,
It's when things seem worst that you must not quit!

Do you like the way you look, feel, and think about yourself?  If not, you may have a problem with your self-esteem. Our trusting counselors can help you.  If this area is affecting all avenues of your life, please don't hesitate to contact us and schedule an appointment with one of our counselors at 954-800-0108.


Wednesday, January 16, 2013

10 Tips On How To Stay Focused

Tell the world your mood.  Why not chose focused? Below you will find 10 tips on how to get focused and increase your mood.

The word "focused" is an adjective that means to bring into focus or to be concentrated; concentrated on or clustered around a central point or purpose.

Our Tips on How to Stay Focused:
1. Having well defined goals.
2. Breaking things into bite sized chunks.
3. Prioritizing constantly.
4. Tracking progress vigorously.
5. Planning ahead without fail.
6. Rewarding yourself when warranted.
7. Having positive patterns in your routine.
8. Removing distractions as best you can.
9. Blocking out some time.
10. Keeping the results clear in mind.

We understand that it may be difficult to implement all of these tips.  Start with one and gradually implement more as you are become more comfortable with adding them to your life.

We leave you with a quote from the Dali Lama, "I find hope in the darkest of days, and focus in the brightest. I do not judge the universe.

Please give one of our counselors a call if you need counseling or coaching in this area of your life at 9554-800-0108.

Thursday, January 10, 2013

4 Secrets to Sticking to Your New Year's Goals!

While goal-setting is an integral part for the measure of success in our business and personal lives, many of us see our goals fail before February hits.  According to Mark Murphy, author of Hard Goals: The Secret to Getting from Where You Are to Where You Want to Be (McGraw Hill, 2010)., "People set goals all the time, but 70% of [them] never end up getting carried out in any significant way."

Here are Mark's secrets to sticking with your New Year's Goals for 2013:
1. Create an emotional attachment to your goals. Develop an emotional connection with yourself and your goal.  This means that you actually care about your goal.  For example, if you are trying to lose weight because you "ought to." This maybe much more difficult to obtain, because there is no emotional connection.  But, if you connect that I must lose weight in order live a longer life and have the opportunity to see my children grow up.  Here, there is an emotional connection with the goal.
2. Create a visual representation of your goal. Build and image or vision board that represents your goal.Place this in a common area where you will see the image daily.  This reinforces the emotional bond and constitutes a constant reminder of your goals.
3. Make goals challenging.  Use the S.M.A.R.T goal process mentioned in the previous post.  However, make them challenging as this is the key to success.  It is also very important to be mentally involved with your goals.
4. Set a shorter time line.  Set 3 month and 6 month time frames for your goals. This allows for a sense of urgency and forces the goal to be "here and now."

Now it's time to harness your energy, demand more of yourself, and engage with your goals!  Good Luck!

Tuesday, January 1, 2013

Happy New Year!

“Tomorrow, is the first blank page of a 365 page book. Write a good one.” ~ Brad Paisley

Start the New Year off right by setting S.M.A.R.T goals!

A "good"goal has five distinct elements:

Specific: What do you want to achieve? How will you achieve it? Why is it important to you?
Clearly define the goal.

Measurable: Outline the steps needed to achieve the goal.  Break into small steps to make it more manageable and visualize the progress. 

Achievable: Your goals should push you a little bit past your comfort zone. But, you still should be able to achieve them with commitment and effort.

Realistic: Your goals should be important and significant to you.  The outcome should impact your life.

Timely: Your goals should have a time element established.  This way you are more likely to push yourself to achieve this goal.

Stick to your goals this year and view them as challenges.  Here is your chance to write your "good" book this year. 

Provide4 Inc. wishes everyone a Happy New Year!

Thursday, December 20, 2012

3 Tips to Manage Holiday Stress

For some people, the holiday season promotes anxiety and stress.  This season use our 3 tips to help manage those holiday stressors.

1. Practice Self-Care.  Be good to yourself! Get enough sleep, eat well, and keep your sense of humor.

2. Set Boundaries.  It is okay to say "NO." Choose the events that you must and want to attend.  Your body will thank you emotionally, mentally, and physically.

3. Eliminate Useless Worry.  Effectively plan ahead of time -- from organizing a gathering, to buying gifts, to taking good care of yourself. Do positive visualization before you walk into situations that make you nervous.  It's very important to enjoy yourself!

These tips are sure to reduce your anxiety and stress level.  Go ahead and give them a try.

Happy Holidays from Provide4!

Tuesday, December 11, 2012

Take Time to Relax

Taking time out each day to relax and renew is essential to living well.
~Judith Hanson Lasater
Self-care is an important component that many people often overlook throughout the day.  Taking time for your self can be in the form of exercise, mediation, relaxation techniques, reading a good book or maybe watching a funny movie.  Below you will find a relaxation technique that can be performed anywhere at anytime.  This is useful because it allows for you to take time for your self and practice a little self-care even if you are short on time.

5-3-5 Method:
Step 1: Inhale through your nose for 5 seconds.
Step 2: Hold the inhale for 3 seconds.
Step 3: Exhale through your mouth for 5 seconds.
Step 4: Repeat to your self calm now.
Step 5: Perform this sequence 10 times.

We hope that you find this technique helpful and relaxing.  If you need more help with with self-care tips or relaxation techniques, please schedule an appointment with one of our professional counselors at 954-800-0108.

Monday, December 3, 2012

Tips for Breaking the Cycle of Cognitive Distortions!

Cognitive distortions are systematic errors in information processing (thinking), particularly as related to one's self, one's world, and one's future. Some examples include: all or nothing thinking, overgeneralizing, should statements, labeling, catastrophing, and mind reading. 

Here are the steps to breaking the cycle of cognitive distortions:
1. Become AWARE of the negative thinking pattern.
2. RECOGNIZE negative thoughts that produce distress.
3. NOTICE that these thoughts are automatic.
4. Take note that the thoughts are often negatively DISTORTED.
5. CHALLENGE the veracity of the distorted negative thoughts.
6. CHANGE to more balanced, accurate, and adaptive thoughts.

This process takes time and patience to execute.  If you feel you need help in this area of your life, please schedule an initial consultation with one of our therapists at call at 954-800-0108.

Wednesday, November 21, 2012

What are you THANKFUL for?

On this special holiday, people encourage us to create a GRATITUDE list.  If you have never done this before, I am going to be like those people and encourage you to take a few minutes out of your day and honestly ask yourself... "What Am I THANKFUL For?" It does not matter how long or short your list is.  For the next two days, I would encourage you to reflect on this list and GIVE THANKS.  Happy Thanksgiving! ~Kacee Tannenbaum, LCSW

Thursday, November 15, 2012

3 Tips to Increase Your FOCUS.

“Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.”
Paulo Coelho, The Devil and Miss Prym

We all struggle to maintain focus throughout our daily lives whether it is completing a task at work or a project around the house.  Here are 4 tips that will help you increase your focus to GET THINGS DONE:

1. Minimize external distraction triggers.
Break the cycle of outside distractions causing you to break your focus by wearing earphones or earplugs and put on digital blinders.  This means step away from all technology that can be distracting.
2. Pinpoint your internal distractions and stop them before they start.
Simply put the breaks on the wandering thought process. Stop thinking about what's for dinner or the inappropriate comment you made to your boss.  Think about the here and now and what must get done.
3. Prioritize tasks.
Make a list of the tasks that must be completed and give your self a deadline. You will enjoying checking things off your to-do-list.

Training your brain to focus takes patience, practice, and time.  Have some tips that help you to maintain focus? Please share. :)

Thursday, November 8, 2012

4 Tips to Increase Your Self-Esteem!

When people believe in themselves they have the first secret of success. ~Norman Vincent Peale

Self-esteem is a person's overall evaluation of how one thinks, sees, and feels about him or her self.
Sometimes it is easy to like who you are and other times it may be a little more difficult.  The good new is you can learn to like yourself or have self-esteem at all times.  You are in control; you can make the difference.

Here are 4 tips to boost your self-esteem into high gear:

Tip #1:  Be honest with yourself. 
Figure out your strengths and weaknesses.  Hone in on those strengths and don't beat yourself up over your weaknesses.  It is important not to compare yourself to others and accept yourself for who you are.

Tip #2: Set realistic goals for yourself.  Take one day at a time and do your best each day.  Try to focus on your strengths without demanding too much from yourself. (Refer to our previous blog post, S.M.A.R.T goals).

Tip #3: Trust your own feelings. Listen to yourself and pay attention to your emotions.

Tip #4: Celebrate your accomplishments.  Enjoy your achievements and successful efforts.

Need more tips to boost your self-esteem, please contact us to schedule an appointment with one of our Certified Board Professional Counselors.

References: Mental Health America.

Wednesday, October 31, 2012

TRICK OR TREAT? Why not both?

Anger is a normal, human emotion.  It is intense.  Everyone gets angry and has a right to his/her anger.  The TRICK is managing your anger POSITIVELY. And in return the TREAT will be a POSITIVE, productive life.

The first step in anger management is to get to know your anger by recognizing its symptoms. Breaking down the symptoms into physical, emotional, and behavioral, can be helpful.
Here are some following questions you can ask yourself.

Do you grit your teeth?
Do you get a headache?
Do you get sweaty palms?
Do you get dizzy?
Do you get red-faced?
Do you get a stomachache?

Do you feel like running away?
Do you get depressed?
Do you feel guilty/
Do you feel resentment?
Do you become anxious?
Do you feel like lashing out?

Do you cry, yell, or scream?
Do you use substances?
Do you get sarcastic?
Do you lose sense of humor?
Do you become abusive?
Do you withdraw?

If you responded "yes" to most of these questions, then it is time to work on your anger management skills.  Give one of our counselors a call today, we are here to help at 954-800-0108.

Wednesday, October 17, 2012

"I find hope in the darkest of days, and focus in the brightest. I do not judge the universe. ~Dalai Lama

The definition of FOCUSED is quite simple.  Focused means to be concentrated; concentrated on or clustered around a central point or purpose.  People often lose focus and find it difficult to regain.

Here are some simple tips on how to stay FOCUSED:
1. Having well defined goals.
2. Breaking things into bite sized chunks.
3. Prioritizing constantly.
4. Tracking progress vigorously.
5. Planning ahead without fail.
6. Rewarding yourself when warranted.
7. Having positive patterns in your routine.
8. Removing distractions the best that you can.
9. Blocking out some time.
10. Keeping the result clear in mind.

Let us help you, if you are having issues with goal setting or remaining focused on your life areas.  Give one of our Board Certified Professional Counselors a call at 954-800-0108.

Wednesday, October 10, 2012

The Four Horsemen

According to relationship expert, John Gottoman, the 4 horsemen may have the opportunity to take over your marriage or relationship.  They make there presence known in this order: criticism, contempt, defensiveness, and stonewalling. 

Horseman 1: Criticism. The big difference between a complaint and a criticism is this.  A compliant only addresses the specific action at which your spouse failed.  A criticism adds on some negative words about your partner's character or personality.

Horseman 2: Contempt Sarcasm and cynicism are types of contempt.  Other examples would be name-calling, eye-rolling, mockery, and hostile humor.  This is poisonous and leads to more conflict.

Horseman 3: Defensiveness. This is a way of really blaming your partner.  It really escalates the conflict to another level.

Horseman 4: Stonewalling. Eventually a partner begins to tune the other person out, which is arrival of the 4th horseman at it's best. A partner disengages from the conversation or fight and also avoids his/her marriage.

If you have one or all of the four horseman in your marriage or relationship, you may need to seek professional help.  Please give one of our professional counselors at call 954-800-0108.

John Gottman & Nan Silver (1999): The Seven Principles for Making a Marriage Work

Friday, October 5, 2012

Relax and Soothe Yourself!

Learning to relax and soothe yourself is very important.  When you are relaxed, your body naturally feels better and functions in a healthier way.  This also allows for an individual to make better, healthier choices. Here are some simple relaxation and soothing activities that utilize the five senses of smell, sight, hearing, taste, and touch.

Smell: Bake your favorite food that has a pleasing smell, such as brownies.
          Buy fresh-cut flowers and put them in your house or office.
          Hug someone whose smell makes you feel calm.

Vision: Find a place or picture that is soothing for you to look at, like a park or local museum.
           Draw or paint a picture that is pleasing to you.

Hearing: Listen to soothing music.
             Listen to a white-noise machine.

Taste: Enjoy your favorite meal, whatever that may be.
          Drink something that is soothing like tea, coffee, or hot chocolate. Practice drinking it slowly.

Touch: Take a hot or cold shower and enjoy the water falling on your skin.
           Play with a pet.

There are many more relaxation and soothing techniques that can be utilized with the five senses. These are just a few to get you started.  If you feel that you need more relaxation in your life and don't have the necessary tools, please contact our Licensed Clinical Social Workers at 954-800-0108.

Saturday, September 29, 2012

Distract yourself by counting...

Counting is a simple skill that can keep your mind busy and help you focus on something other than a negative emotion or thought.  The following are some examples:

Count your breaths. Sit in a comfortable chair in a relaxing stance.  Place one hand on your belly and take long, slow breaths.  Imagine breathing into your stomach and filling your stomach up like a balloon.  Start counting your breaths.  If you start to think about what ever is causing you discomfort, simply return your focus to counting.

Count anything else. If you are too distracted by your emotions, simply count the sounds you're hearing, the things you are seeing, the sensations you are feeling, or anything else you can put a number on. This takes the attention to something else other than you and your emotion.

Count of subtract increments by seven. For example, start with one hundred and subtract seven.  Take that answer and subtract seven more.  This activity requires extra attention and concentration and will really distract you from your emotions. 

These are only a few examples of coping skills that can be used to distract yourself from a negative emotion or thought.  If you feel that you need help in this area of your life, please give us a call. We would be happy to help you create a distraction plan to manage your thoughts.  Our number is 954-800-0108.

Wednesday, September 19, 2012


Want to boost your mood immediately? Here are some things you can do right now. Don't wait!

1. Practice a monster smile.
2. Ask a friend for a hug.
3. Stand up and stretch.
4. Say something nice to someone.
5. Take a walk.
6. Say hello to a stranger.
7. Take time to smell a flower.
8. Remember that stress is an attitude.
9. Pet a friendly animal.
10. Visualize yourself winning.

There are many more skills that you can utilize.  These are just a few to get you started. Remember to relax and take each day at a time. You have the rest of your life to live. Need more coping skills, give us a call at 954-800-0108. Our counselors are always willing to listen. :)

Wednesday, September 12, 2012

S.M.A.R.T. Goals.

A "good"goal has five distinct elements:

Specific: What do you want to achieve? How will you achieve it? Why is it important to you?
Clearly define the goal.

Measurable: Outline the steps needed to achieve the goal.  Break into small steps to make it more manageable and visualize the progress. 

Achievable: Your goals should push you a little bit past your comfort zone. But, you still should be able to achieve them with commitment and effort.

Realistic: Your goals should be important and significant to you.  The outcome should impact your life.

Timely: Your goals should have a time element established.  This way you are more likely to push yourself to achieve this goal.

Below is an example of an exercise associated with goal setting.

Imagine your life just the way you want it, write down everything you have or have achieved in terms of health (fitness level, weight, strength, appearance, diet sports, performance, energy.

Rank those goals in level of importance as A-an absolute must, B-would love to do/have it, C-it's nice, but I can live without it.

Give each goal a time frame: 6 months, 1 year, 2 years, 5 years, 10 years.

You are able to substitute health with other life areas such as fiances, relationships, stress, and self-esteem.

If you feel that you are having difficulties with establishing goals and sticking with them. Contact our office today, our counselors would love to help you see progress with the goals in your life.  Our number is 954-800-0108.

Tuesday, September 4, 2012

Weclome Back School, Welcome Back Stress

As the school year is in full swing, many parents face stressors associated with balancing house hold responsibilities, managing work, and the needs of their children. While parents attempt to manage their own stressors, sometimes the stressors of their children get overlooked.
Here a few stressful situations a child could face: worrying about academic performance, peer pressure, social interactions, drugs and alcohol, parental pressure to perform academically or athletically, or bullying. 
Children can easily adapt to change and cope.  The following are some helpful tips to mange your child's stressors: 1. Get into an organized routine. 2. Talk with your child. 3.  Empathize with your child. 4. Get to know your community members and teachers.  If the stressors of school are too intense for the family, please contact one of our mental health professionals at Provide 4. 

To view the full length version of this article, please go to the tab "Articles" at and find the title 'Welcome Back School, Welcome Back Stress." Also, look for the article in the local Coral Ridge Newsletter.

Wednesday, August 22, 2012

My Declaration of Self-Esteem.

Having problems with self-acceptance or self-esteem? Read the following poem and we can guarantee that you will feel a boost of self-confidence.

My Declaration of Self-Esteem

In all the world, there is no one else exactly like me
Everything that comes out of me is authentically mine
My body, my feelings, my mouth, my voice, all my actions
Whether they be to others or to myself-I own my fantasies.
My dreams, my hopes, my fears-I own all my triumphs and successes. 
All my failures and mistakes-Because I own all of me.
I can become intimately acquainted with me-by doing so I can love me
And be friendly with me in all my parts-I know there
Are aspects about myself that puzzle me, and other aspects
That I do not know-But as long as I am friendly and loving to
Myself, I can courageously and hopefully look for the
Solutions to the puzzle and for ways to find more about
Me-However I look and sound, whatever I say and do and
Whatever I think and feel at a given moment in time is
Authentically me-If later some parts of how I looked,
Sounded, thought and felt turned out to be unfitting, I can
Discard that which is unfitting. Keep the rest and invent
Something new for that which: discarded-I can, see, hear, feel
Think, say and do. I have the tools to survive. To be close to
Others, to be productive, and to make sense and order out of
The world of people and things outside of me-I own me, and
Therefore I can engineer me-I AM ME and

By: Virginia Satir

Give one of our counselors a call at 954-800-0108, we are here to listen. :)

Tuesday, August 14, 2012

12 Ways to Cope with Stress!

Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life. ~Marilu Henner

12 Ways to Cope With Stress:
  • Get up 15 minutes earlier.
  • Prepare for the morning the night before.
  • Practice a monster smile.
  • Say hello to a stranger.
  • Always have a plan "B."
  • Become a better listener.
  • Watch a movie and eat popcorn.
  • Have goals for yourself.
  • Avoid negative people.
  • Look at problems as challenges.
  • Look up at the stars.
  • Plant a tree.
Feeling like you don't have control of your life and STRESSED, contact the professional counselors at Provide 4, 954-800-0108. The best investment you can make is in yourself. Give us a call today.

Monday, August 6, 2012

Theme: Honesty

I have found that being honest is the best technique I can use. Right up front, tell people what you're trying to accomplish and what you're willing to sacrifice to accomplish it. ~ Lee Iacocca

This excerpt is taken from a professor at Florida State University, Dr. Osteryoung.  Although, he solely focuses on entrepreneurs and business. Provide 4 found this piece about honesty very true for all life areas.

  There is a story about a retiring CEO who was unsure of whom his replacement would be. He called a meeting of his top aids and said that he was going to give the position to the executive who could get the greatest results from a seed he would give them today but measure the outcomes in six months.
   One of the senior management team was Bill who just could not get this seed to grow at all though he tried so hard with different fertilizers, alternative lighting patterns and all kinds of potting soil. He just did not know what he was going to do.
  On the morning before the presentation of the results of this test, Bill was talking to his wife about what should he do. She recommended that honesty was the most important attribute for a chief executive and for him to show the pot with no growth from this seed. Bill was so reluctant to do this.
  Bill decided to follow his wife’s advice and went to this meeting with his empty pot.  When he saw the others results, he felt like a failure. Their plants were lush with growth and all were at least 4 feet high. He was so embarrassed not to have any results and many times he thought about just leaving the meeting rather than being embarrassed in front of the entire staff.
   At the meeting the CEO asked each of his team to show him the results and to tell him how they had achieved such amazing results. Of course Bill hung back and was the last to show the CEO his pot but then went up and said I tried just about everything I could think of, but I just could not get the seed to grow.
  With this statement the CEO made the announcement that he decided whom his replacement was going to be. He said Bill was going to be the next CEO as he was only person that was honest about the seeds. He went on to explain that he had boiled the seeds before hand so that there was no way for them to grow at all and Bill was only one who was honest.
   While this is only a story it clearly shows the value of honesty. Without honesty there is no trust as trust is predicated on honesty.  Honesty just should be the foundation of every enterprise.

Honesty is not just a good foundation for creating a business, but is a component that is present in every day life.  If you feel that you need to gain trust back in your life, please give one of our therapists a call at 954-800-0108.

Thursday, August 2, 2012

Yes, you can! The power of positive affirmations!

Positive affirmation(s) are statements that you say to yourself to change the way you are thinking, an inner dialogue with self.  Basically, taking a negative thought and changing into a positive one.  It's important that you start with the word, "I."  Examples will be provided below.
Client's often ask, "Does this really work? How?" "Absolutely" is the normal response.  In order for the affirmation to work it must be practiced daily, usually a suggested 3 or more times a day. Here, an individual is taking negative thoughts and challenging them into positive ones.  Practice allows for the negative thoughts to get overridden and eventually replace them with the positive thoughts permanently.  Once this happens, a change in self-esteem and self-confidence increase and the individual overall feels better about him or herself.  This change is not only recognized by the individual, but also by surrounding people such as peers, friends, partners, and co-workers.
Some examples of positive affirmations include: I express my own needs and feelings.  I am happy with my weight. I am my own unique self. I know I deserve love and I accept it freely in my life. I am getting better and better each day.
Need help with positive affirmations or other area of your life, please call 954-800-0108 and speak to one of our experienced professional counselors.

Wednesday, July 25, 2012

Are you sad most of the time? If so, you may have depression.

It's normal to feel sad at times. When the sadness causes a person the inability to function with daily life for weeks at a time, it is known as depression.  Some common signs and symptoms of depression, according to the National Institute of Mental Health, include: feeling sad or "empty", feeling hopeless, irritable, anxious, or guilty, loss of interest in favorite activities, feeling very tired, not being able to concentrate or remember details, not being able to sleep or sleeping too much, overeating or not eating at all, thoughts of suicide, and aches or pains. The first step in treating depression is to visit a doctor or mental health professional.  The professional will complete a comprehensive assessment about the patient and symptoms.  It is important for the professional to rule out any conditions that could be affect your mood.  Depression is usually treated with medication in combination with psychotherapy (counseling).  The medications are known as anti-depressants.  There could be side effects associated with the medication such as: headache, nausea, difficulty sleeping or nervousness, agitation or restlessness, or sexual problems. It's important to discuss these side effects with a doctor.  As treatment is progressed, an individual will start to feel better.   Depression does not discriminate against ages, sex, race, or color.  It can affect everyone.  If you or someone you know is in need of help, please contact one of our certified professional counselors at 954-800-0108.  

Monday, July 9, 2012

STRESS! What is it? And how do I cope with it?

Stress is a normal physical response to events that make you feel threatened or unbalances your system in some way. Modern life is full of everyday hassles, deadlines, frustrations, annoyances, and demands.  For many people stress is so common that it has become a way of life.  In small doses, stress can actually help you perform better under pressure and motivate you to do your best.  However, if you are constantly running in emergency mode, your mind and body pay the  price. Situations and pressures that cause stress are known as stressors.  People normally think of stressors as being negative such as hectic work schedule or a rocky relationship.  However, positive events such as getting married, a new job, getting own apartment, or starting college can also be stressful.  Anything that causes you to adjust your current state of mind can be stressful. Some common external causes of stress can be work, finances, children and family, and relationship problems.  Internal causes of stress can be negative thinking, lack of assertiveness, unrealistic expectations or goals, and low self-esteem.  Positive coping skills, such as eating healthy, exercising, sleeping 8 or more hours, implementing relaxation techniques, and talking to a trusted friend, are very beneficial to manage all stressors. It is important to recognize that there is "no one size fits all solution" to managing stress. Focus on what makes you feel positive, calm, and in control.

Need help with learning tips, tools, and solutions to manage your current stressors in your life, good and bad, give one of our profession counselors a call at 954-800-0108.

Thursday, June 28, 2012

Test Your Listening Skills

by Betty Lochner

Answer these questions by grading your Listening Behaviors.  Read the questions and think about whether or not the statements are true of you.

If the statement is always true of you, note the answer is ALWAYS.
If the state is not always true of you, note the answer is SOMETIMES.
RARELy would indicate that you would rarely or never listen that way.

1. I allow speakers to complete sentences before I speak.
2. I make sure I understand the other's person's point of view before I respond.
3. I listen for the speaker's important points.
4. I try to understand the speaker's feelings.
5. I attempt to visualize my reponse before I speak.
6. I visualize the solution before speaking.
7. I am in control, relaxed, and calm when listening.
8. I use listening noises such as yes, gee, I see.
9. I take notes when someone else is speaking.
10. I listen with an open mind.
11. I listen even if the other person is not interesting.
12. I listen even if the other person is a moron.
13. I look directly at the person speaking.
14. I am patient when I listen.
15. I ask questions to be sure I understand the speaker.
16. I do not allow distractions to bother me when I listen.

Grading Information
If you have mostly ALWAYS (14 to16)  you are an excellent listener. Good for you!
If you marked ALWAYS for 11 to 13 statements, you are a good listener but could use some help in a few areas.  Go back over the questions and see where those areas are.
If you marked ALWAYS for 7 to 10 statements, you are a fair listener.  You need to listen more and talk less.
If you marked ALWAYS for 4 to 6 statements you are a poor listener.  Less than 4 indicated an extremely poor listener and you really need to btush up on your active listening skills.

Please give us a call if you scored less than 13 statements with ALWAYS, we can help you improve your listening skills.  Our knowledgeable therapists can be reached at 954-800-0108.

Thursday, June 21, 2012

Distress Tolerance Skills

At some point in an individual's life, he or she must cope with distress and pain.  Either it can be physical such as a broken leg or it can emotional such as anger or sadness.  In both of these cases, this is normal, but unpredictable.  When either of these incidents arise, you hope that the coping skills you have in place work.  What happens if the coping skills you have irrational and don't work for you?  Here are some simple distress techniques you can use:

1. Accepting situations, emotions, and thoughts for what they are.  Also, known as radical acceptance.  This is not being self-judegemental or self- critical of your self, or placing blame on others.  It is simply means that an individual stops trying to change what's happened by getting angry and blaming others for the situation.
2. Distract yourself with pleasurable activities.
3. Distract yourself by paying attention to someone else. 
4. Distract yourself with tasks and chores.
5. Distract yourself by leaving the situation.
6. Distract yourself by counting.

Need help implementing these skills, call 954-800-0108 and one of our skilled therapists will help you with creating a better you. :)

Thursday, June 14, 2012

Self-esteem is an individuals actions, thoughts, and feelings towards self.  It is an individuals sense of personal worth and is derived mainly from inner thoughts and values.  Self-esteem is composed of such factors as self-worth, self-competence, and self-acceptance.

Here are some tips to increase your self-esteem:
Use visualization to achieve your dreams.
Develop and work at achieve your goals.
Be aware of and make an effort to change negative/self-sabotaging self talk.
Identify and embrace you feelings.  Even the ones you do not like.
Be aware of how you compare yourself to others.
Clarify your values and make decisions that are align with these values.
Identify your strengths.
Make a point to learn something new daily.
Make a list of your accomplishments.
Learn to re frame perceived failures and don't be afraid to fail in the future.
Exercise regularly, eat a healthy diet, and generally take good care of yourself.
Create a social life with positive people who help promote your overall well-being.
Utilize positive affirmations and mediation daily.
Congratulate yourself as often as possible.

If you need help with the way you feel about yourself, one of our therapists will be happy to help you with increasing your self-esteem.  Call 954-800-0108.

Thursday, June 7, 2012


Follow the following steps if you feel that your anger is getting the best of you:

       Say to yourself "calm now" or "STOP."
        Overcome the desire to blow things out of proportion. Say to yourself "This isn't necessarily
        awful, dreadful, terrible. Easy does it! I'm in control, I can handle this."
       Say to yourself "Think! Problem-solve, don't get pushy."
      Say to yourself "Imagine success, don't assume the worst. If I start to get mad I'll just be banging
      my head against the wall. Don't use insults."
       Say to yourself "I'm angry; that's a signal to think about negotiation. Remember negatives lead to
       more negatives. Negotiation can lead to win-win situations."
       Say to yourself and others "Way to go! Good Job! Nice going to both of us! Thanks for helping me
       with my anger control."

If you need help with these steps or feel that you are at a lost with controlling your anger, please give us at call at 954-800-0108, and one of our therapists are willing to listen with a open heart and non-judgemental attitude.

Thursday, May 31, 2012



I am worth celebrating. I am worth everything. I am unique.
In the whole world, there is only me.

There is only one person with my talents, experience and gifts.
No one can take my place.

God created only me, precious in His sight.
I have immense potential to love, care, create, sacrifice,
if I believe in myself.

It doesn't matter my age, or color or whether my parents loved me or not.
(Maybe they wanted to but didn't know how.)

It doesn't matter what I have been, the things I've done, mistakes I've made, people I've hurt.
I am forgiven.

I am accepted. I am okay.  I am loved in spite of everything.
So I love myself and nourish seeds within me.

I celebrate me. I begin now, start anew.
I give myself a new birth today.
I am me, and that's all I need to be.

Today is a new beginning.
A new life given freely.
So I celebrate the miracle and
I celebrate me!

Take some time today, this week, and month to celebrate you.  Celebrate who you are and who you would like to be.  Celebrate your goals and aspirations.  You are important and worth celebrating over. ;)

If you are feeling sad, blue, or down about yourself, Provide 4 can help with teaching you skills to improve your self-esteem.  Please give our professional counselors at 954-800-0108.

Thursday, May 24, 2012

Communication Styles

Communication - the human connection - is the key to personal and career success. ~ Paul J.  Meyer

This week's theme is the three different prominent communication styles: assertive, aggressive, and passive.  I will provide education about each of the three different styles and you can determine which category you fit in.

Assertive communication is a straightforward, direct, and firm approach that allows for open expression of your needs, thoughts, and feelings.  This involves advocating for yourself while respecting the needs of others.  An example of assertive communication is: " I need help with folding laundry."

Aggressive communication is a method of expressing one's needs without taking into consideration the needs, thoughts, and feelings of others. People who express themselves with the use of assertive communication are often viewed as selfish or uncooperative. An aggressive communication style is usually linked to poor emotional development or a intentional desire to hurt another person.  An example of aggressive communication is: "You never help with the dishes." A positive way to re- frame this would be: "I need your help with the dishes."

Passive communication is a form of expression that is ineffective.  A person who uses this type of communication is usually afraid or scared of confrontation and does not feel worthy enough to make their needs, thoughts, and feelings known to others.  This person is afraid of saying no or making others angry. A doormat is what comes to my mind when thinking of this communication style. An example of passive communication is: "Well, I guess I can take you to the mall even though I have to go to work."

Which communication style do you fit in?  Do you need help with learning tools to be a more effective communicator?  Call one of our psychotherapists at 954-800-0108 to develop assertiveness!

Thursday, May 17, 2012

Create a "BETTER" you!

A wise person sooner or later discovers that life is a mixture of good days and bad, victories and defeats, prosperous times and tough times, and giving and taking.
They learn that it doesn't pay to let people or things get to their goat.
They learn that sometimes they need to act like a duck... let things roll off their backs, not eat at their stomachs.
They learn that a chip on the shoulder can end up as a chip on their tooth from an angry fist.
They learn that carrying tales or gossip is the surest way to lose a friend.
They learn that the world will not end if they fail.
They learn there is always another day and another chance if they're willing to start a new.
They learn that listening is frequently more important than talking.
They learn that to have a friend first you must be a friend.
They learn that people are not anymore difficult to get along with in one place than another.
They learn that by helping others they ultimately help themselves.
They learn that humor is the best medicine.
They learn that unconditional love and acceptance makes life easier.
They learn that none of us will get out of this life alive, so why worry--be happy for now is all there really is.

If after reading this poem you identified areas of your life that you need to work on, please call our therapists at 954-800-0108.  Our goal is to help you function at your fullest potential in all life areas.  Let's start creating a "BETTER" you!

Friday, May 4, 2012

Forgiveness: The Process of "Letting Go."

Forgiveness is letting go of the intense emotions attached to incidents from the past. It is important for an individual to no longer want to punish or get even with those who have hurt or wronged him/her.  Forgiveness is not condoning the act.  It is not absolution.  The individual does not absolve the person of thier responsbility for thier actions by forgiving them.  It is not something an individual doles out when others meet the requirments for being forgiven.  One can not say not say, "now that you have apologized, I'll forgive you." Forgiveness comes from the heart not the ego.  If an individual does not forgive, then engery is vested in another negative way.  It also depletes the individual's spirit and drains vitality. Stress can also be created by placing strain on the mind and body. Are you struggling with this process?  Provide 4 Inc. can help.  Our professional counselors are waiting for your call at 954-800-0108.