Mama, You Are Enough

I recently took a trip to Ireland for a week and it has given me immense perspective on motherhood and parenting. I am in the process of releasing years of baggage, so for me, this is mind-blowing.  I didn’t see moms who had all sorts of contraptions for their children, for their safety or enrichment. What I did see is parents talking to their children, walking with them, hand in hand, younger and older. I didn’t see an emphasis on a ton of extra-curricular activities but rather the time to unwind at the end of the day and time for holiday (i.e., vacation).

As parents, we have created a lifestyle and mindset where children are the center of our universe. Amy Morin, author of 13 Things Mentally Strong Parents Don’t Do, states that there has to be a balance in our families where parents are at the top of the hierarchy and children are on the lower end of that hierarchy. When children gain that authority in a family, the balance is off and children become empowered and ultimately, anxious.

We establish our (daily, weekly, yearly) schedule around our children’s preferences, and then consider our own at the very end. Most of the time, our preferences don’t make it to the table because our children will protest… loudly! With that said, we are sometimes surprised at how vocal and opinionated our children can be. Well, we gave them a voice and so they are using it.

We all struggle with the internal battle of “Am I doing enough for my children?” I struggle with that question too. Am I providing enough educational, cultural, social, family experiences to make my children well rounded enough? Then I started thinking, “Well rounded for what? College? Life?”

Live in the Now
Rather than constantly thinking about the future, I am choosing to live in the present with my children. I am going to enjoy the present moment and the joy it brings here, now, today.. but not tomorrow, when they’re in college or when they are adults. I know we all plan ahead, but sometimes, it’s okay to just be in the moment.

Image by: Pexels

by Liz Matheis, PhD

The Benefits of Mama Meditation

As the carefree vibe of summer transitions into the pandemonium of back-to-school season, even the best of us can get trapped in a perpetual state of chaos. And as hectic as things get, each and every moment (even a messy one) is an opportunity to create a beautiful memory. Will you really remember spilled cereal or a late bus 20 years from now? Putting those moments into perspective will help keep you calm on frenzied, overscheduled days. The next time you feel like all the juggling is making your head spin, follow these expert tips to summon your inner Om.PRACTICE MINDFULNESS EVERY DAY
Maybe you’ve got the basics of self-care covered: You eat healthily, stay active and prioritize sleep. Or maybe not so much. Either way, there’s an oft-overlooked and extremely effective way to stave off stress and stay calm: mindfulness. Practicing mindfulness is easy; just slow down and enjoy the moment.
“Living mindfully means leaving the past behind and not worrying about the future—just being here now,” says Leo Aristimuno, a certified positive psychology life coach based in Montclair. “It means letting go of complaints…to embrace the surprises, marvel at the discoveries, nourish the connections and revel in the small joys hidden in every moment.”

Aristimuno suggests practicing controlled breathing to exercise the mindfulness muscle and create a relaxation response. “Sit comfortably and allow yourself to close your eyes for two minutes. Breathe in to a slow count of five…then breathe out to a slow count of ten…Repeat this for two minutes, controlling your breath…Your breath relaxes you as you settle into the moment, exactly as it is.” Your best bet: Try incorporating brief moments of meditation into your daily routine.

MEDITATE FOR A FEW MINUTES EACH DAY​
Meditation is an important way to combat stress. Starting the practice doesn’t require a big commitment. Aristimuno recommends trying to work in five-minute breaks of quiet meditation whenever possible. The key: Keep it simple and put down the electronics.
“The beautiful thing about meditation is that it’s not about stopping our thoughts. It’s also not about being completely still,” Aristimuno says. “Instead, meditation invites us to settle, observe, accept and return. We may discover things we never noticed before, like the sound of silence, the gentleness of the breath, how tired our bodies are, the fact that right now, at this moment, I’m alive. I’m breathing, here I am. Breathing in, breathing out.” Relax, observe and breathe. Doing this for a few moments is a great way to decompress and re-center.

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by Heidi Borst

6 Benefits of Online Therapy

Most of us know that there are times in our lives when we need some help in the form of therapy.  It could be a result of a break-up, the end of our marriage or just some issue that we need to work through with the help of some counseling.

While most of know about the traditional therapy session with either a psychologist or a psychologist in their office, there are now other services offered that are very convenient.
In fact, online therapy has proven to be a very popular alternative to the traditional therapy sessions.
There are many benefits of online therapy and below are just 6.

1.  Convenient Setting
Online therapy is very convenient as both the patient and the therapist can schedule the sessions any time of day.  With having sessions from your home, you are also in a very comfortable setting and can have sessions at night, weekends, or whatever times work for you.

2.  Affordability
Online therapy is much less expensive than traditional therapy and is a great option for those whose health insurance doesn’t cover therapy.  However, many insurance companies will offer online therapy. Make sure to contact your insurance company to see if this is an option.

3. Physically Impaired have easier access to therapy

Online therapy is a great alternative option for individuals who are either house bound or disabled. Those who are unable to leave the house due to physical or mental illness will not only be able to receive therapy but will be much more comfortable doing so.

4.  Great Option for those in remote environment
For those who live in a remote area, online therapy is a great way to receive therapy.  For those who live outside a city location, it can be very difficult for them to drive to the city for a one hour therapy session.  And there is a good chance there might not be a therapist office in their location.

5.  Takes the Stigma Out
Some individuals who want therapy but are uncomfortable either going to a traditional office setting would do well with online therapy.  In fact, if the person who is seeking counsel isn’t comfortable speaking face-to-face with someone, he or she would do well with this form of therapy.
Further, some individuals might not feel comfortable if they saw other patients when either waiting for counseling or entering the office.  And on-line counseling is an excellent alternative for this scenario.

6. Many Forms of Communication
With on-line therapy, you can get therapy via email, texts, a quick phone call or video.  The choices of communication are much more convenient.

When Online Therapy Isn’t Appropriate

Confidentiality
We all know the importance of keeping our personal information private.  With online therapy, anything written by email or text during these meetings can be either leaked or get out.   Of course, this could be said of anything on-line, but is something to consider.

Those with Serious Psychiatric Illnesses
Online therapy can be very helpful in a variety of situations, but if someone has a serious mental health issue, the traditional setting would be much more effective.  Of course, this is also the case for those who have a more complicated set of issues.

A few final things to consider:

  • You want to make sure to only talk to therapists that are licensed within your state.  Therapists are usually required to have at least three years of clinical experience.
  • Make sure that your therapist adheres to Health Insurance Portability and Accountability Act (HIPAA), just as any in-person therapist needs to before seeking his or her counsel.
  • Make sure you have a good rapport with your online therapist and feel as if the treatment is helping, then it can be a valuable and helpful experience for both of you.

Online therapy can be a great alternative for the convenience and access.  As with any form of therapy, the most important thing that needs to be addressed is comfort level.
To learn more about on-line therapy and the best companies that offer therapy, this guide can provide you will some helpful and important information.

Image from: Pexels

by Gabriel Merchan

What I Wish I Could Tell My Anxious, Younger Self

Last month, actor Gillian Anderson posted a video where she openly shared she lives with anxiety and depression, and that it should not be a source of shame or belittlement. She also gives advice to her younger self in that although she has anxiety, it doesn’t mean she can’t live a peaceful and beautiful life.

I am so thankful that a prominent person like Gillian has been so forthcoming about her experiences. It’s very easy to think — “You’ve got it all, Gillian. What are you anxious and depressed about?” But the truth of the matter is, anxiety doesn’t know your socioeconomic status or your profession, and it doesn’t care. Many of us are either born with a genetic predisposition or we were raised by our anxious parents, who communicated to us life’s experiences and events are dangerous. Many of us may have had life experiences that have shaken or shattered our sense of safety and trust in the people and the world of which we are apart. Regardless of how you’re here, you are here.

As a psychologist, I often sit with young adults who mirror my experiences as a younger version of me. I hear myself saying or thinking, “I feel like I’m talking to my younger self.” Watching Gillian’s video really hit home for me as I often wonder how differently my life paths and choices would have been if I had acknowledged my anxiety and had not been so shameful of my thoughts, feelings and choices. I often wonder if I could have lived more in the present and less in my head, what my life would have looked now. I wonder. I also wonder what I could have said to my younger self that would have made a difference in my experience of anxiety. I wonder.

I know I’m not alone with my regrets, my hindsight and regular bombardment of “what if’s.” But that’s anxiety too. That’s the all-consuming nature of anxiety that continues to take me away from the present and keeps me living in the past. It hurts to think that my life could have looked different, possibly even looked better or more relieved.

by Dr. Liz Matheis, Ph.D and The Mighty

Maintaining Resilience

As much as we try to avoid it, failure is a part of life. Making mistakes and being the person who takes a while to learn something are situations we try to avoid as much as we try to avoid catching the flu in the winter! Raising our children to be resilient humans requires accepting our own imperfections and shortcomings as adults. Another important facet of being resilient that has to be mentioned is our ability to bounce back from the difficulties that life throws at us unexpectedly. Allowing yourself the space you need to heal and bounce back is crucial in your ability to be resilient.
According to Bonanno, Masten, Panter-Brick and Yehuda (2014), some of the factors that determine how resilient one can be are rooted in biological, psychological, cultural and social causes. We all have different ways that we react and respond to stressful events. Modeling resiliency for your children to see is a great way for them to grow up as resilient people who are armed with the skills needed to persevere through hardships.Walk Them Through The Process
Show your kids what it is like to make a mistake and be okay with it. Depending on your child’s age and developmental level, you can break this process down step by step in a clear way for them. Remind your children that they cannot control what happens to them, but can only control how they react to it. Engaging your children in conversations on this topic where it is discussed and processed can be very beneficial.Foster Connections
Maintain a support system and utilize them when needed. Reach out to your friends and loved ones when needed. Keeping yourself actively involved in groups and/or engaged in social relationships can be significant in bouncing back after a hardship. The tricky part here can be reaching out and requesting the help you need. Show your kids that asking for help is a sign of strength, not weakness. The more you can normalize for them the act of seeking support through relationships, the more likely they will be to do this when they find themselves in need.Make Self Care A Priority
Taking care of yourself is not at the top of the list for most parents, many of whom are also juggling the demands of a career and multiple other responsibilities. Keeping a close eye on your own wants and needs, and actually following through with getting yourself what you need, is essential in staying resilient throughout life’s challenges. This could look so different from person to person and highly depends on what is relaxing and serves you.

References
Southwick, S. M., Bonanno, G. A., Masten, A. S., Panter-Brick, C., & Yehuda, R. (2014). Resilience definitions, theory, and challenges: interdisciplinary perspectives. European journal of psychotraumatology5, 10.3402/ejpt.v5.25338. doi:10.3402/ejpt.v5.25338

Photo from: Pexels

by Nicole Filiberti, LCSW

Making Your Own Path & Relinquishing the “Shoulds”

As I travel through this parenting journey, I find myself judging myself compared to this preconceived notion of “shoulds”.  As I try to be mindful and find balance, I,too, still can get sucked into the vortex of “shoulds”.

  • I should feed my kids a balanced dinner every night.
  • I should be a better mother.
  • I should, I should, I should!

When thinking of forging your own path, I can not help to look at the Royal family. Meghan Markle and Prince Henry welcomed their son this week. I was so impressed on how they broke the “shoulds” and royal customs. Meghan has started her motherhood journey on her own terms. Abandoning a birth picture dressed to the nines only hours after the birth, Meghan remained behind private doors nuzzling her son. Bravo for breaking free of not only “shoulds” but royal customs and pressures of the media.

So what does relinquishing the “shoulds” do for you:

  1. Relief from the pressure of an unrealistic expectations
  2. Understanding of yourself that you are work in progress and not perfect
  3. Giving Joy to relish in the freedom of acceptance.

Now, how do you do it?!
Step 1: identify. Began to take notice of when you apply a “should to your thinking”. Awareness is the first step to change!
Step 2: Challenging Thoughts- develop a script to shift the power and your mindset –

(As we eat our fast food dinner) “I am teaching my kids how spending time having a (fast food) picnic in between soccer practices that we can still make family time and connect!”
Step 3: Appreciate your efforts and allow for improvement with judging yourself!This is my Mother’s day gift to myself !
Wishing you a Happy Mother’s Day living without the “shoulds”.Photo from: Pexels
by Michelle Molle-Krowiak, LCSW, Ed.S.

Moving Toward Your Professional Goals: Five Steps to Overcoming Stress

Running a business is hard work, whether you’re the owner, the second in command, or a rising manager. This is particularly true when finances become tight. Thankfully, there are strategies you can employ to make things easier and boost your energy to keep your career accelerating.

Ease Money Worries

Unfortunately, the state of our finances can lead to a buildup of stress and anxiety. To help reduce this burden, see where you can lower the overhead costs of running your business. One way to do so is to put together a home office, rather than leasing one separately. Just ensure that your workspace is distinct from the living areas and has a comfortable chair and desk. You can further prune back expenses by going paperless and seeing what labor you can cut back on or outsource. However, you could make surprising savings by investing in an accountant to find out the areas upon which you can improve.

Know Your Budget and Goals

Another tactic to keep yourself from being overwhelmed is to develop a fool-proof budget and outline your goals. Without a budget, you can’t know precisely where your money is going and if your return is as high as you think. To start, add up your fixed and variable expenses to know what you’re spending each month. From there, you can establish what your profits are and which goals can help you grow them. You need tangible goals as well as those for financial growth. Decide what percentage you want to increase by, and when, to fuel your motivation.

Up Your Energy

When you lose sleep, live in a state of stress, and eat a poor diet, your energy and productivity suffer. Your work and your personal life cannot flourish if you don’t take care of your physical needs, so invest in your health by getting eight hours of sleep and eating nutritious meals. You can sleep better by creating a nighttime ritual away from work. That means no tech in the bedroom, and going to bed at the same time every night. Furthermore, stock your kitchen full of healthy choices to prevent yourself from eating junk when you’ve had a hard day; these should include fresh fruit and vegetables high in antioxidants and omega-3s. Fortunately, you can buy things already prepared so you don’t need to worry about that hassle yourself.

Take Needed Breaks

Working, even if you are sitting the entire day, is taxing on the mind and body. It drains our energies and exhausts us, especially when things are tense. To counter this, we need to take frequent breaks. It doesn’t need to be much, but aim for a break every hour or so. That could involve standing up and stretching for a few minutes, or going to get a fresh glass of water — but do something to take your mind off of work. This way, you can come back to any tricky issues you need to resolve with a fresh burst of energy.

Stay Organized

Having clutter where we work does not lead to us being productive. It negatively impacts our moods and work morale by creating a chaotic environment. Yet, by having a home office that is well-thought out and organized, you can not only have pleasant surroundings but encourage your own productivity. Whenever things get chaotic, look at what you can get rid of, and which storage systems can prevent piles from building up again.

Plan out your business and see what adjustments you can make. You may need to set new goals, create a better budget, and be sure you’re properly looking after yourself. Being an entrepreneur can be stressful, but you don’t need to feel bogged down every day.

Photo from: Pixabay

 

by Eva Benoit

Signs That Parents of Kids With Disabilities Need to Seek Professional Help for Their Mental Health

When you are a primary caretaker of a child with a disability, often your needs become secondary, or even tertiary, to those of your child, teen or young adult. In the process, you may find that your ability to handle the day to day gets harder and harder. You may be experiencing trauma yourself, but continue to chug along so that you can keep the train moving.

So the glaring question becomes this: when do you know that you need to do something for yourself?

When you are not able to maintain your roles in your life, and when it becomes more difficult to function on a day to day basis, it’s time.

Let’s break it down…

​Photo from: Pexels

by Dr. Liz Matheis and The Mighty

Finding Time to Prioritize YOU

Raising young children is a beautiful and challenging season of life.  For many parents, however, finding the time to do even the smallest task for yourself can seem impossible.  Cooking meals, changing diapers, shuttling from one activity to another, reading books, playing with toys, cleaning up messes, helping with homework, bathing and bedtime … the list of daily responsibilities goes on and on.  The constant care of others can leave you exhausted and depleted, but taking care of yourself is important and deserves priority.


Your Health Matters

When your health suffers, your ability to take care of those around you will suffer too.  A poor diet can result in obesity, diabetes, and hypertension.  Lack of exercise can lead to a multitude of concerns like heart issues and arthritis.  Even stress can produce fatigue, insomnia and a weakened immune system.  These potential health concerns not only hurt you, they leave you unable to best care for your children.  So how can you find the time to prioritize yourself in addition to the already-overwhelming number of daily tasks?

Be Prepared
It’s time to stop eating all your kids’ leftover food or sustaining yourself solely on lattes and sodas.  No more unhealthy fad diets or miracle weight loss cures.  Often these overhyped diets do more harm than good and are unsustainable at best.  It is important to consult your doctor to get you on the right diet plan for your body and lifestyle.  Eating fresh fruits and vegetables is a great way to begin incorporating healthy nutritious food into your diet.When you bring home the groceries, immediately wash and cut all the produce so that it is easily accessible later when you need a snack.  Another simple time-saving tip is to batch cook your meals.  If you double your recipe for dinner, you can easily reheat the leftovers for lunch the next day.  It’s worth nothing that just because you’re eating healthy foods doesn’t mean you should eat as much as you want. It’s easy to get caught up in the idea that because it’s fruit or salad it’s “free.” Make it easier to stay healthy by adding a mechanical or digital kitchen scale when you’re prepping your meals and you’ll have an easier time sticking to the right amount of nutrients and food you need without going overboard.
Get Moving
In addition to small dietary changes, it is important to incorporate some form of exercise into your daily life.  Finding extra time in your day may seem impossible, but healthy exercise doesn’t have to be an intense, time-consuming event.  The Mayo Clinic states that 30 minutes a day is all you need, and it can even be broken up into five- or 10-minute segments.And you don’t need an expensive gym membership to keep your body healthy.  Little bursts of increased heart rate throughout your day will go far in increasing your health.  Watching a favorite TV show?  Do some jumping jacks or push-ups during commercials.  Do you have stairs in your home? Jog up and down them for a few minutes.  Taking your child to the park to swing? Squat in between every push of the swing.  Exercise doesn’t have to be a daunting commitment.  Instead, it can be fun, creative and quick.
Reduce Stress
Improving your diet and adding exercise to your routine can result in numerous benefits, both short-term and long-term.  One of the greatest results being reduced stress.  While it’s impossible to remove all stress in your life, you can take steps to manage and decrease it. Reducing stress impacts more than just your emotional sanity.  It improves your sleep, boosts your immune system, reduces risk of heart disease, and even improves your memory.In addition to diet and exercise, other easy ways to manage stress include commiting to a bedtime routine, meditating, stretching and simply taking a break. And while overall physical and self-care should be a primary focus, adding a few opportunities every few weeks to pamper yourself can go a long way. Whether it’s an at-home spa day where you can relax in peace and quiet, a trip to your favorite bookstore solo or meeting a friend for lunch. Small moments like these can go a long way toward boosting your overall wellness.

Life with children can be a whirlwind, but there is always time to take care of yourself as long as you make it a priority.  Soon these stolen moments of food preparation, exercise and stress relief will become a part of your daily routine.  These regimens will improve your overall well-being, and best of all you will be setting an example of lifelong healthy habits for your children to see and follow.

​Photo Credit: pixabay.com

by Eva Benoit

The Difference Between Highly Sensitive People and Empaths

Learn differences, similarities, and areas of overlap on the empathic spectrum.

As a psychiatrist and an empath, I often get asked, “What is the difference between empaths and highly sensitive people?” Following are the similarities and areas of overlap. (I also devote a section of The Empath’s Survival Guide to this important distinction.)

Empaths share all the traits of what Dr. Elaine Aron has called “Highly Sensitive People,” or HSPs. These include: a low threshold for stimulation; the need for alone time; sensitivity to light, sound, and smell; and an aversion to large groups. It also takes highly sensitive people longer to wind down after a busy day, since their ability to transition from high stimulation to being quiet is slower. Highly sensitive people are typically introverts, while empaths can be introverts or extroverts (although most are introverts). Empaths share a highly sensitive person’s love of nature and quiet environments, their desire to help others, and their rich inner life.

However, empaths take the experience of the highly sensitive person much further: We can sense subtle energy (called shakti or prana in Eastern healing traditions) and actually absorb it from other people and different environments into our own bodies. Highly sensitive people don’t typically do that. This capacity allows us to experience the energy around us, including emotions and physical sensations, in extremely deep ways. And so we energetically internalize the feelings and pain of others — and often have trouble distinguishing someone else’s discomfort from our own. Also, some empaths have profound spiritual and intuitive experiences — with animals, nature, or their inner guides — which aren’t usually associated with highly sensitive people.

Being a highly sensitive person and an empath are not mutually exclusive: One can be both, and many highly sensitive people are also empaths. If you think about this distinction in terms of an empathic spectrum, empaths are on the far end; highly sensitive people are a little further in; people with strong empathy who are not HSPs or empaths are in the middle; and narcissists, sociopaths, and psychopaths who have “empath-deficient disorders” are at the far opposite end.

The Empathic Spectrum

Narcissists               Loving empathic people           HSPs                  Empaths
___i____________________i____________________i______________i__                                 

The gifts of sensitivity and empathy are precious. We want to keep opening our hearts and break through to new heights in the empathic spectrum. We need these gifts now more than ever.

​Adapted from The Empath’s Survival Guide

Photo from: Pexels 

by Judith Orloff, M.D and Psychology Today
"The various psycho-educational testing Dr. Liz conducted on our son gave us critical clues about where his learning strengths and weaknesses lie so that his needs could be better addressed at home and school. Moreover, because of their warm, kindhearted personalities, both Dr. Liz and her associate, Stephanie, formed an immediate bond with my son. He eagerly looks forward to his weekly therapy sessions. We are so lucky Dr. Liz came into our family's lives when she did! For stressed-out families trying to help their children as best they can, she is a calming voice of reason!"
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"Dr. Matheis has an amazing ability to read kids and connect with them. She has been an invaluable resource for our family over the past several years and has helped us with everything from educational consulting, to uncovering diagnoses as well as family therapy. Working with Dr. Matheis never feels clinical and most importantly, our children love and trust her. We can not thank you enough Dr. Liz!"
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"My teenage son had been seeing Dr. Matheis through his senior year of high school, as he was only diagnosed with ADHD at 16 years old.  Dr. Matheis came highly recommended from our pediatrician and she has done wonders for our son as well as our family, navigating new ways for him to deal with his diagnosis without the use of medication.  She taught him ways to organize himself and even when something did not work for him, she patiently continued teaching him new ways to keep himself on track.  She has also helped us as parents to understand how his mind works so that we did not continue to blame his lack of focus on him, rather on his unique way of thinking.  Thank you Dr. Matheis!!!!"
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"Dr. Liz is the best! Our family was directed to her by our Pediatrician to assist with figuring out severe mood changes, severe anxiety, strange new fears and food aversion that had come onto one of our children literally overnight. After just a couple of visits, she suggested that the issues may actually be rooted in a physical issue and suggested we immediately take our child to be swabbed for strep, because Dr. Liz suspected PANDAS (a pediatric autoimmune disorder brought on by strep). The same Pediatrician that suggested Dr. Liz would not do the swab (they do not believe in PANDAS and we no longer go there) but I took my child to my doctor who did the swab and it was positive for strep. When our child went on antibiotics, within 24 hours all symptoms went away and our child was back :-) Dr. Liz then recommended a PANDAS specialist who helped us and our child is in complete remission and is happy and healthy. We are incredibly grateful to Dr. Liz for her knowledge of all things, even the most remote and unusual and for helping us so much! Thank you!"
- Anonymous
"The various psycho-educational testing Dr. Liz conducted on our son gave us critical clues about where his learning strengths and weaknesses lie so that his needs could be better addressed at home and school. Moreover, because of their warm, kindhearted personalities, both Dr. Liz and her associate, Stephanie, formed an immediate bond with my son. He eagerly looks forward to his weekly therapy sessions. We are so lucky Dr. Liz came into our family's lives when she did! For stressed-out families trying to help their children as best they can, she is a calming voice of reason!"
- Anonymous
"Thank you, Dr. Liz. Although we have told you countless times, it will never feel enough. You have listened when J could barely speak and continued to listen when he was sad, angry and confused. You've challenged him and directed us in our roles as parents. You've helped J face his fears while the list evolved and changed, and yet you've stayed committed to 'the course.' We pray that your children realize that time away from them is spent helping children learn and that vulnerability is a sign of strength and bravery."
- June I
"My son was admitted to an Ivy League school when only 2 years ago, you assessed him and saw his struggles, his Dyslexia. We are grateful that he no longer has to carry that deep feeling of inadequacy or shame that must have kept him so self conscious and from reaching his potential. He has the PERFECT program for him. He has A's in high math and economics. He became a Merit Scholar, a Boys State legislature, the HEAD captain of the football team and help a job ALL while studying and managing his classes and disability. I am PROUD of you, a young doctor, who knows and sees the vulnerability of children and helps them recognize "it's NO big deal" God bless."
- Anonymous

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