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Even strong, loving relationships struggle with communication at times. Misunderstandings, defensiveness, and emotional reactions can quickly turn small issues into ongoing conflicts. Research-based approaches to couples therapy, including the Gottman Method, emphasize that how couples communicate during moments of stress matters just as much as what they are communicating. The good news is that effective… Read more: Communication Techniques for Couples You Can Use In the Moment

Hello, my name is Joe Gryzbek, and I am a licensed clinical psychologist. When working with clients, my number one priority is to create a safe environment and develop a strong, collaborative relationship. I explain to every new person that I work with that therapy is a difficult process. However, when a safe environment is… Read more: Meet Your Psychologist: Dr. Joe Gryzbek

Hi! My name is Ellice, and I want to thank you for taking the time to read more about me and my clinical process. Finding a therapist can be a daunting process, but my hope is to ease the process by telling you a little about myself.  I am a second-generation Korean American born and… Read more: Meet Your Psychologist: Dr. Ellice Kang

October 30, 2025 If you’re considering a psychological evaluation as an adult, it’s natural to wonder how much time you’ll need to set aside. Knowing the timeline can help you plan around work, family, or other commitments and make the process feel more manageable. A psychological evaluation involves more than just taking a few tests.… Read more: How Long Does a Psychological Evaluation Take for Adults

October 28, 2025 A psychological evaluation is more than just a series of tests—it’s a comprehensive process that helps professionals understand your mental health, cognitive strengths, and areas of challenge. Many adults consider evaluations when they notice difficulties with mood, attention, memory, relationships, or daily functioning. One of the most common questions people have is what these… Read more: What Can Psychological Testing Diagnose?

August 6, 2025 By: Dr. Joe Gryzbek  Eye Movement Desensitization and Reprocessing (EMDR) has been marketed for decades as a breakthrough treatment for trauma. It’s widely used, has a strong following among certain clinicians, and many people report feeling better after EMDR sessions. However, EMDR is not without its critics—and it may not be the… Read more: EMDR vs. Other Trauma Treatments: What Works Best For You

August 6, 2025 When most people think of ADHD, they imagine energetic children who have trouble sitting still in a classroom. But for many adults, the signs of ADHD do not become noticeable until much later in life. This often leads to confusion, frustration, or a lingering sense that something has always felt harder than… Read more: Can ADHD Show Up Later in Life?

July 29, 2025 ADHD is often thought of as a childhood condition, but many adults live with undiagnosed symptoms well into adulthood. If you find yourself struggling with focus, forgetfulness, procrastination, or restlessness, you might wonder if ADHD is part of the picture. Getting a clear answer typically involves a formal assessment process with a… Read more: How Do Adults Get Assessed for ADHD?

July 18, 2025 By: Shelby Ruman, MS  Updated 7/18/2025 What is a caregiver? A caregiver is someone who gives care (part-time/full-time) to a person in need. This type of care can include transportation, grocery shopping, medical assistance, preparing meals, etc. Some caregivers fall under the category of family members (spouses, children, siblings, etc.), and some can… Read more: Caring for the Caregiver

July 9, 2025 We all feel stress. It can be temporary, like rushing to meet a deadline, or ongoing, like financial concerns or caring for a loved one. Even stress can be motivating in small doses. But when stress is cumulative or constant, it can erode our physical and mental well-being—and in some cases, stress… Read more: How Stress Can Lead to Depression

June 10, 2025 Grief doesn’t follow a straight line. It loops, spirals, and sometimes doubles back. One moment you might feel overwhelmed with sadness, and the next, you’re replaying a memory, wondering what could’ve gone differently. That mental tug-of-war with reality is what we often call bargaining. Bargaining is one of the five commonly referenced… Read more: What Is the Bargaining Stage of Grief?

June 3, 2025 Shelby Ruman, MS, LPC Postpartum depression (PPD) is a serious mental health condition that can affect new mothers and parents typically within the first year after giving birth. PPD is characterized by persistent feelings of sadness, anxiety, exhaustion, and possible detachment. PPD can interfere with a mother’s ability to care for herself… Read more: How Does Therapy Work for Postpartum Depression?

June 3, 2025 Shelby Ruman, MS, LPC Grief is usually defined as a natural and deeply personal response to loss, most commonly associated with the death of a loved one. However, grief can also be triggered by other life events like a divorce, job loss or change, serious illness, or moving from one place to… Read more: How Long Does Grief Last?

May 7, 2025 When people think of obsessive-compulsive disorder (OCD), they usually think of repetitive habits like hand-washing or lock-checking. But for some, the origin of OCD is far more complicated—and sometimes even includes trauma. So, can trauma trigger OCD? Even though trauma does not lead to OCD in the same direct way a broken… Read more: Can Trauma Trigger OCD?

April 15, 2025 By: Shelby Ruman, MS, LPC Grief is a natural response after a loss or a traumatic event. It often comes with intense emotions such as sadness, anger, guilt, or confusion. Whether caused by the death of a loved one, the end of a relationship, or other major life changes, grief can be overwhelming… Read more: How Grief Therapy Works

March 27, 2025 By: Shelby Ruman, MS, LPC Friendship is an important part of life. Being social is part of human nature. Strong friendships provide emotional support, increase happiness, and contribute to our overall well-being. However, making friends, especially as we get older, can be tough. Whether you’re moving to a new place, starting a… Read more: How to Make Friends

March 12, 2025  By:  Shelby Ruman, MS, LPC  Teen years can be exciting but also overwhelming. With schoolwork, extracurricular activities, social pressures, and family expectations, many teenagers experience high levels of stress. While stress is a normal part of life, excessive stress can negatively impact mental and physical well-being. However, there are effective ways to… Read more: Reducing Stress for Teens

February 5, 2025 By: Sarah Petzold, MS While not everyone enjoys the act of sleeping, most surveys indicate that the majority of people consider sleep to be something they value. It is a well-known fact that sleep is essential to our overall health and well-being, yet so many people do not get the recommended number… Read more: Why is Sleep Important for Teens with Anxiety?

February 5, 2025 By: Sarah Petzold, MS Anxiety has been on an upward trajectory for decades, but in recent years, the prevalence of anxiety among individuals, specifically young people and teenagers, has spiked. Some studies have shown that anxiety levels have risen nearly 25% in recent years, largely attributed to the COVID-19 pandemic. These heightened… Read more: What Causes Anxiety in Teens?

February 4, 2025 While ADHD is often associated with childhood, it can persist into adulthood and manifest in ways that might not be immediately obvious. You may find that your mind is constantly racing, jumping from one thought to another. Or you may struggle to stay organized, meet deadlines, and even complete everyday tasks. Let’s… Read more: What Are The Symptoms of ADHD in Adults?

January 30, 2025 By Sarah Petzold, MS It’s no surprise that mental health concerns have been on the rise in recent years. This is especially true for our youth given all they’ve experienced in the past several years, a global pandemic at the height of this. Perhaps you’ve noticed your teenager spending more time alone… Read more: How Many Teens Struggle with Mental Health

January 27, 2025 When couples face challenges, seeking support can be an important step. One approach that has gained prominence in couples therapy is the Gottman Method. Developed by Drs. John and Julie Schwartz Gottman, this research-based method provides practical, science-backed tools to help couples strengthen their relationships, improve communication, and build lasting connection. Here’s an overview… Read more: What Is The Gottman Method in Couples Therapy?

December 18, 2024 For many LGBTQ+ individuals, seeking therapy can feel daunting, especially if you’re unsure whether you need to disclose your sexual orientation or gender identity.  The short answer is no, you don’t have to come out to your therapist. Therapy is a space where you decide what to share and when to share it. A good… Read more: Do I Have to Come Out to My Therapist?

November 21, 2024 Social anxiety is more than just shyness—it’s a deep fear of being judged, humiliated, or rejected in social situations. For teenagers, navigating this during a time of rapid change and peer pressure can feel overwhelming. As a parent or caregiver, your role in supporting them can be transformative. Here’s how you can… Read more: 10 Ways to Help a Teen with Social Anxiety

October 1, 2024 Cognitive-Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are two popular forms of psychotherapy. Both aim to alleviate psychological distress and enhance well-being, yet they differ significantly in their approaches, techniques, and underlying principles. Despite these differences, both therapies have proven effective in treating various mental health issues, including anxiety and… Read more: CBT vs. ACT Therapy: What’s the Difference?

October 1, 2024 Navigating life as an LGBTQ+ individual can come with its own set of unique challenges. Whether you’re exploring your identity, facing discrimination, or dealing with the emotional complexities of coming out, therapy can be a powerful tool for self-discovery and healing. But where do you start when it comes to finding the… Read more: Types of Therapy for LGBTQ+ Individuals

September 18, 2024 In the hustle and bustle of your daily life, work can often feel overwhelming. The pressure to meet deadlines, handle complex tasks, and maintain a work-life balance can sometimes become too much to bear. When work stress starts to impact your mental health, therapy can be a valuable tool to help you… Read more: Managing Work Stress with Therapy

August 1, 2024 Obsessive-Compulsive Disorder (OCD) is a mental health condition characterized by intrusive thoughts (obsessions) and repetitive behaviors (compulsions). While OCD is often depicted in a monolithic way, it actually manifests in various forms, each with its unique set of challenges. Understanding these different types can help in recognizing and seeking appropriate treatment. 1.… Read more: What Are The Different Types of OCD?

 My name is Tim Paquette and I am a licensed clinical psychologist at Gryzbek Therapy Services. For more than 20 years (mostly in a university counseling center), I have provided counseling support to people who take the brave step to address their mental health concerns. That starts with the working relationship I create that focuses… Read more: Meet Your Psychologist: Tim Paquette

July 12, 2024 Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after a person experiences or witnesses a traumatic event. The impact of PTSD on daily life can be profound and far-reaching, affecting emotional well-being, physical health, relationships, and overall quality of life. In this blog, we will explore how PTSD… Read more: How Does PTSD Affect Daily Life?

June 21, 2024 Stress and anxiety can feel overwhelming, but there are ways you can manage them effectively. Here are some simple tips to help you stay calm and focused. 1. Understand Your Stress and Anxiety The first step to managing stress and anxiety is understanding what triggers them. Pay attention to the situations, people,… Read more: How to Manage Stress and Anxiety

May 16, 2024 Written by: Shelby Ruman, MS, LPC What Is Nature Therapy? Nature therapy is really what it sounds like. Nature as therapy also called ecotherapy. This type of therapy uses nature as a way to heal us. This could be as simplistic as going for a walk around your neighborhood to as complex… Read more: Nature As Therapy

May 16, 2024 Written By: Shelby Ruman, MS LPC What is isolation? Isolation or loneliness is the feeling of being separated from others or alone. Social isolation is a common form of loneliness that occurs when people’s social needs are not being met. What can cause isolation? The cause depends on the person and situation,… Read more: Avoiding Isolation

May 16, 2024 Written By: Shelby Ruman, MS, LPC What is a letter to your younger self? A letter to your younger self can sometimes be as simple as it sounds. It is quite literally a letter to yourself when you were younger. This letter is meant to be a cathartic or therapeutic exercise that… Read more: Letters To A Younger Self

May 16, 2024 My name is Sarah Petzold, and I am a licensed therapist at Gryzbek Therapy Services. My main priority in therapy is creating a safe, non-judgmental environment through empathy, warmth, and unconditional support. I practice from an integrative approach and pull from various evidence-based modalities to create a client-centered treatment plan. Some of… Read more: Therapist Spotlight: Sarah Petzold

May 16, 2024 OCD, or Obsessive-Compulsive Disorder, is a fairly common anxiety disorder, marked by intrusive thoughts and repetitive behaviors. While we don’t understand the exact cause of OCD, there are a number of theories. Could experiences of trauma be a catalyst for the development of OCD? What Is Trauma? Firstly, let’s define trauma. Trauma… Read more: Can Trauma Cause OCD?

May 15, 2024 Written by Sarah Petzold, MA LCPC  Think about a time you felt truly loved and cared for by your romantic partner. Perhaps you’re envisioning the weekend getaway you shared at the lake house, where you and your partner shared a romantic meal after a day sunbathing on your boat. Maybe you’re thinking… Read more: The Five Love Languages: Think about a time you felt truly loved

May 15, 2024 Written by: Shelby Ruman, MS, LPC What is hoarding disorder? Hoarding disorder is a persistent difficulty in throwing possessions away. Getting rid of possessions, when someone has a hoarding disorder, can be hard because they may feel as though they need to save them. Ridding oneself of these items may cause distress.… Read more: What is Hoarding Disorder?

April 3, 2024 Relationships are complex, beautiful, and sometimes challenging journeys that often require guidance and support. When faced with difficulties, seeking the help of a couples therapist can be a valuable step towards healing and growth. However, not all therapists are created equal, and finding the right fit for you and your partner is… Read more: What To Look For In A Couples Therapist?

March 19, 2024 What Is OCD? Obsessive-Compulsive Disorder (OCD) is a mental health condition that affects millions of people worldwide. It’s characterized by intrusive thoughts (obsessions) and repetitive behaviors (compulsions) that individuals feel compelled to perform. Living with OCD can be incredibly challenging, impacting various aspects of life, from relationships to work and overall well-being. … Read more: Is There A Cure For OCD?

March 14, 2024 Written by: Shelby Ruman, MS, LPC Let’s face it. Hanging out alone can feel so overwhelming. Sometimes even going to a store or a restaurant alone can make someone feel out of place. Sometimes being alone can feel lonely, but it doesn’t have to. Hanging out with just yourself doesn’t have to… Read more: How to Hangout Alone

February 20, 2024 Written By: Shelby Ruman, LPC What Is Body Positive? The idea of body positivity is that all bodies, no matter the shape, size, or appearance, are good bodies. Not all bodies are created the same, but every body is a good body. After all, our bodies take a beating. Some bodies slip… Read more: Body Positive

February 20, 2024 Hello, my name is Shelby Ruman. I am a staff counselor at Gryzbek Therapy Services. In counseling I pride myself on creating a safe space for my clients to express their concerns. I utilize a multitude of approaches including Acceptance and Commitment Therapy, CBT, Narrative therapy, DBT, and mindfulness techniques. Creating an… Read more: Meet You Counselor – Shelby Ruman

February 12, 2024 According to the Trauma Counseling Center of Los Angeles, roughly 70% of adults will experience some type of traumatic experience at least once in their lives. It’s important to address the effects of trauma with trauma therapy sooner, rather than later. If left untreated or prolonged extensively, more significant mental health issues could develop.… Read more: What Trauma Therapy Is and Isn’t

February 9, 2024 Marriage counseling and couples counseling are closely related therapeutic approaches aimed at addressing relationship issues. They do, however, differ in their scope, goals, and methods.  What is Marriage Counseling? Marriage counseling is a form of therapy specifically designed for married couples or those in long-term committed partnerships. The primary focus of marriage… Read more: Marriage Counseling vs. Couples Counseling: Is There A Difference

February 7, 2024 Written By: Sarah Petzold, MS LCPC Conflict is uncomfortable, yet it’s often unavoidable in relationships. At some point, every couple is going to experience conflict. According to John Gottman, one of the most profound researchers on couples, The Four Horsemen are one of the strongest predictors of divorce. The Four Horsemen refer to four specific behaviors… Read more: How Not to Address Conflict…

When should a couple seek therapy? February 7, 2024 Couples therapy can be a valuable resource for a relationship. Recognizing when to start this process is crucial for furthering a healthy partnership. And while there are no strict rules or timeline to start couples therapy, there are certain signs and situations that suggest that it might… Read more: (no title)

January 29, 2024 Written by: Shelby Ruman, MS, LPC What Is Stress? Stress is a natural response that can appear physically or mentally when challenges or changes arise. Some forms of stress can be good, like the type of stress that helps us grow or avoid danger. But when stress becomes too much it can… Read more: How to Identify Stress

Written by: Shelby Ruman, MS, LPC Motivation – a very commonly used word. Motivation may appear more commonly as something people explain that they are lacking. Motivation may also feel like something we are constantly searching for. What motivation really is, is an inside/outside force that propels us to get things accomplished. Without motivation a lot… Read more: Let’s Talk Motivation

What are “I” statements? An “I” statement is a way to communicate a person’s feelings to another without being confrontational. “I” statements are the opposite of a statement using “you” which can transfer blame and attributes from the speaker to the listener. “I” statements promote healthy communication while also respecting the other person’s feelings and… Read more: “I” Statements to Help with Communication

By: Sarah Petzold, MS New Year’s resolutions are a fairly common phenomenon in today’s world. The New Year always feels like an exciting, magical time for people to “start over” or have a “clean slate.” Many times, it’s an opportunity to change an undesired behavior or accomplish a personal goal. In October 2023, a recent… Read more: New Year’s Resolutions

By Sarah Petzold, LCPC Think about the term anxiety. What comes to mind? Discomfort. Uneasiness. Dread. Anxiety is often associated with things like giving a big presentation or studying for an important exam. It can affect you mentally in the way you experience thoughts. For example, you might have thoughts such as, “I’m going to… Read more: IS ANXIETY ALWAYS BAD?

By Shelby Ruman, LPC The Holidays are a great time to spend with your loved ones. As the year comes to an end and the seasons change, sometimes it’s time to upgrade your self-care. While the Holidays are a time of festivities and family activities, they may also be stressful and tiring. Taking care of… Read more: How to Take Care of Yourself for the Holidays

By Shelby Ruman, LPC What is SAD? SAD or Seasonal Affective Disorder is a type of depression that is related to changes in the seasons. SAD symptoms usually happen around the same time every year, starting in the fall and continuing into the winter months. The symptoms usually reduce when spring comes around. However, SAD… Read more: What is SAD (Seasonal Affective Disorder)?

By: Dr. Joe Gryzbek, Licensed Clinical Psychologist In our fast-paced world, mental health has assumed a critical role. We at Gryzbek Therapy Services hope to become a trusted name in psychological and therapy support and to emerge as a beacon of hope and healing. Committed to nurturing mental well-being, this center has successfully met the… Read more: Welcome to Gryzbek Therapy Services