Dr. Kay Colbert Welcomes You

Dr. Kay Colbert is a licensed clinical social worker in private practice in Dallas, Texas.  Her office is at I-75 and Walnut Hill Road, convenient to Dallas, Preston Hollow and the Park Cities. Kay is also licensed to pratice in the state of New Mexico.

Kay specializes in substance abuse and addictive behaviors, mental health issues, trauma, anxiety and women's issues. Kay has a Doctorate in Clinical Social Work (DSW) from the University of Pennsylvania. Kay is a National Certified Master Addiction Counselor (MAC) through the NCC AP. Kay has extensive training in mindfulness meditation and mindfulness-based programming, EMDR (Eye Movement Desensitization Reprocessing) and Dialectical Behavior Therapy. She strives to bring a fresh, energetic approach to the therapy process.

Kay Colbert, sees adults only, (ages 21-65), individually and in group therapy. She has early morning or evening appointments to accommodate working clients. She does not participate in any insurance panels, but can provide you with the paperwork to turn into your insurance company to access your Out of Network benefits.

We can focus on self-care, monitor our stress levels. Having some down time or alone time is a welcome opportunity to be with ourselves, to do some reflection, and to give ourselves an in-home retreat for wellness. When we feel stressed or overwhelmed, remember these simple steps, which only take a few minutes.

Breathe:

Take 5 or 6 slow, deep inhales and exhales.

Label:

What physical sensations are here right now?
What thoughts are running through the mind right now?
What emotions are here right now?
Try to just label, identify these things, trying not to judge them as good or bad, just as what’s here right now.

Self-compassion:

If something is causing discomfort or suffering, offer yourself some kindness or compassion or warmth, just simply because things may be difficult right now. Just let whatever is here, be here. You will not feel this way forever, this is just what is here now.

Breathe:

Take 5 or 6 slow, deep inhales and exhales, focusing on the sensation on the physical sensations of breathing.

Other Suggestions for Managing Stress

What else can we do to manage our stress and make the most of this time?

Exercise
Get outside and walk or run or just sit in the outdoors. Getting your heart rate up will make you feel better physically and mentally. Take advantage of all the free or low-cost online exercise options. There are thousands of free classes on You Tube channels and others, some even live-streamed.

Sleep
Get appropriate sleep at night.

Limit alcohol and other drugs not prescribed by a doctor
This is not good for you physically or mentally, will interfere with your ability to get rested sleep, will increase an inflammatory state in your body, making you potentially more susceptible to disease.

Don’t smoke or vape
This is not good for you in case you haven’t heard, and increasing irritation and inflammation in the lungs with a respiratory virus around is just not helpful.

Yoga
A good stress reducer and way to increase flexibility and body awareness. Many classes now online, some live-streamed. Yoga Journal offers free classes.

Mindfulness Meditation
This is a perfect opportunity to start or restart your mindfulness practice. Many resources online, including Palouse Mindfulness (free!) that you can do at your own pace. Check out The Center for Mindful Self-Compassion. Also, you can listen to my meditations on my web site, CLICK HERE

Chi Gong / Qigong or Tai Chi
Wonderful slow and deliberate movement exercises that will help you focus and decrease stress. Many free online resources, find one you like.

Go to meeting – virtually
AA, NA, Al-Anon, and many support groups are meeting online. No excuse not to reach out.

Do a workbook
A Mindfulness-Based Stress Reduction Workbook by Bob Stahl and Elisha Goldstein The Mindful Way Workbook by John Teasdale, Mark Williams, and Zindel Segal

Take an online course
Do you need to get those CEU’s? Or have you wanted to take a course on something? Now is the time. Check out MOOC – massive open online courses - which are free online courses available for anyone, many run by colleges and universities. Also check out 1440 Multiversity, which is offering free online content to help with wellness and growth.

Reach out to others
Maybe we can’t get together in person, but we can still call, do online chats, and even send cards and letters to those we care about. Donate what you can afford to your favorite nonprofit – they are probably struggling to provide services to those most in need and would welcome a donation.