Simply Annapolis Publication Nov/Dec 2023

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Dr. Michael Park

Dr. Michael Park, DMD, MS

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TABLE OF CONTENTS

NOV/DEC 23

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Inside issue...

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LETTER FROM THE PUBLISHER

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MAGAZINE DESIGNER CORNER

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RECLAIMING WELLNESS Using every reason to have a better way to feel better everyday

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FINANCIAL WELLNESS

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MOST NOTABLE NON-PROFITS Wellness House of Annapolis, Bernies House & The Anne Arundel Lodge.

PUBLISHER Veronica Fountain veronica @simplymagazines.net

MAGAZINE LAYOUT & DESIGN Tracey M. Connor

ADVERTISING DIRECTOR

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MOST NOTABLE NON-PROFITS Blockchain Crypto Tax Prep is Revolutionizing the Crypto Tax Landscape

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Veronica Fountain veronica @simplymagazines.net

DR. JANELLE LOVE

CONTRIBUTING WRITERS

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A.M. Turner Makenna Underwood Sarah Dimarco

CONTRIBUTING PHOTOGRAPHERS Joey Costa

Functional Medicine Doctor

10 TIPS TO USE IN THERAPY

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ARTS & ENTERTAINMENT

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FEATURED RESTAURANTS

Letter from the Publisher

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ow! How quickly this year has gone by. I truly can’t believe it is already November—the elections are here and the holidays are upon us. I kind of want to slow down time—the holidays are the busiest.

I hope your holiday season is filled with generosity and kindness. Try to find some moments for yourself, to slow down and be present. Take a deep breath right now—breathe in, hold it, exhale slowly. And consider these words by Danna Faulds –

Something that helps me slow down and find a sense of calm in the hectic, busy days of work, activities, shopping, chores and the extra stressors that can pop up when we’re least expecting them, is meditation and mindfulness. As meditation teacher, Sharon Salzberg, so aptly states, “In the space created by mindfulness we remember our true identity.” Simply Annapolis Publication will concentrate on more meditation and mindfulness in upcoming issues, and I try to make it a regular practice—to slow down, breathe and focus on the present moment. I don’t manage to do it everyday, but I am always amazed at what a difference it makes when I do make it a priority. It can be as simple as becoming aware of the breath, taking a walk in nature, observing the details of a beautiful flower. There are so many easy ways to get lost in the moment—to switch from do-ing to just be-ing.

This is what I have to say to you.

Throw off the bonds of your conditioning and fear and celebrate the wonder of being here. Experience this moment as it is, connected by breath and essence to the whole. You couldn’t separate it if you tried.

I find that when I give myself the gift of solitude and stillness—even for just a few minutes—I am able to be kinder to myself and those around me.

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Live this day as if the Earth exhales blessings in your direction, as if trees speak their deepest secrets in your ear, as if bird songs can lift you outside your ordinary state of mind and bring you into truth.

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e the creative juice flowing through the universe. Be compassion in action and wholeness in motion. Be silence and stillness, the ocean of love so palpable that not one cell of you disputes the truth that you are that. Be so open to your destiny that it unfurls like a banner in the sky, a sign saying “Live until you die with gratitude, generosity and grace.”

Happy Reading!

Publisher & Owner, Veronica Fountain

~Tracey M Connor

The Designer’s Spot Mother Nature must be an Artist too...!

The moonlit sky having it’s way on an endless blanket of undisturbed snowfall, Winter ... Amazingness over and over!

The holiday season is sliding in right before our eyes! How wonderful to see a wealth of support and wellness solutions in the same issue as holiday festivities, arts/entertainment and the Annapolis dining scene.

I’m hopeful you will appreciate how many businesses are offering wholistic approaches to physical, emotional, mental, and spiritual healing. 2023 has made clear; “We all have much more to care about, and much more to endure”.

Taking time to Reclaim Wellness has been baked in this issue, along-side the spirit of Holiday Cheer!

What’s inside...

When laying out the editorials & ads, I had an opportunity to read about Crypto Tax Prep, and appreciated the deep-dive into interpreting financial wellness.

A Functional Medicine Doctor shares her story, along with several wellness practicioners, and wellness homes for respite.

And, when ready to wisp away, the restaurants, festivities and things to do around town for the Holidays are preparing to receive you with open arms.

A special thank you to the writer’s and photographers for unleashing your creative process and contribution to the Nov/Dec 2023 issue Happy Winter 2023! .

Tracey M. Connor Simply Annapolis Magazine Designer Simply Bowie Magazine Photographer

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Reclaiming Wellness

Article By Makenna Underwood Photo: Courtesy of Nicole Cammack

Reclaiming Wellness: A Journey of Boundaries and Self-Care in the Digital Age

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t was 2017.

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mericans watched as Rep. Maxine Waters, D-Calif, sat in a congressional hearing with Donald Trump’s former Secretary of Treasury Steve Mnuchin.

She asked why he hadn’t responded to her letter questioning Trump’s financial ties to Russia. Mnuchin, who responds by complimenting Waters’ work in California, is interrupted by Waters in a moment that would be streamed thousands of times on social media.

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Although Waters carries a soft tone, her quips pack a punch that is still being recited today: reclaiming my time. Since the viral moment in 2017,

the phrase “reclaiming my time” has been used as a rebuttal to those who want to waste other people’s time, resources, or energy. Whether it’s used in congressional hearings or in a sample from the 2021 Jazmine Sullivan song “Tragic”, the phrase is popular among those who want to set boundaries.

Now, almost a decade after the viral moment, people are focusing more on what it means to reclaim their wellness instead of reclaiming their time.

Ashleigh Brabham, a senior mass communications major at Winston-Salem State University, a historically black college in North Carolina, created BlkGirlDiaries in 2020 after a

Reclaiming Wellness research project prompted her to examine natural coping mechanisms for anxiety and depression.

BlkGirlDiaries, a “digital story to advocate and empower women of color” is Brabham’s passion project as she navigates college. The senior aims to educate people on how to cope with anxiety, depression, and mental health struggles not talked about in the Black community.

“When I started doing my research and finding different ways how we can better our mental health, I said ‘no, why don’t I just start a community for this?’ And so that’s why I started Black Girl Diaries,” Brabham said.

That coupled with the COVID-19 pandemic and the murder of George Floyd pushed Brabham to create her own platform.

As Brabham finishes her senior year, she’s focused on reclaiming not just mental wellness but her physical and spiritual wellness.

“That means just bettering myself as a whole mentally, emotionally, physically, spiritually, finding different resources and routes on how I can better myself in those different aspects of life,” she said. “When I first started my mental health journey, I started looking through the route of natural coping mechanisms, so mentally that can be me just reading a book. It can

be me just listening to a podcast or even just taking the time to myself… physically, that can just be me just walking, going on a trail, going to the gym, going out with my girls. Spiritually, it’s most definitely taking the time out of my day and speaking with God.” Although the wellness journey is not a one-size-fits all journey, both Brabham and Nicole Cammack, president of Black Mental Wellness, agree that reclaiming wellness is a continuous journey that requires discipline, consistency and a lack of pleasing people.

Black Mental Wellness, a corporation based in Washington, D.C, hosts

Reclaiming Wellness (cont’d) workshops, trainings, community events and mentorship pairings as well as partners with religious leaders, “[Social media] makes self care and wellness seem like stylists and barbers to normalize conversations about this easy thing, and while those things can be part of self care, that is not getting to the core of what it is,” mental health within the community. she said.

Cammack, whose goal for the organization is to “developresources around mental health and wellness from While Brabham believes many social media pages foa black perspective”, believes that reclaiming wellness cusing on wellness are meant to help others, there’s still can mean setting strict boundaries with yourself and a few that create content that isn’t beneficial. others--even if it upsets those around you.

“I feel like there are some people who do try to make “When you start to do your healing journey, the people an impact and try to find different resources for people who have benefited from you not having those bound- within not only our community but in different comaries are not going to like it. You have to re-educate munities to better our mental health. I do feel like there are some things that people post…it’s not really there to people on how to interact with you,” Cammack said. help,” Brabham.

Brabham, who struggled with learning to set boundarDespite this, reclaiming wellness is a continuous jouries, echoes the same sentiment. ney with no set destination. It means practicing com“I have been someone who has struggled with it for so passion and setting boundaries even if it means severlong,” she said. “It sounds harsh in some situations, but ing ties with those around you. Within a social media you have to say no in a situation, especially where you environment that breeds comparison, envy, and stress, know this is going to override your stress levels, or put reclaiming wellness doesn’t just mean reclaiming time. you in a position where they’re taking advantage of It means reclaiming your energy and focusing on what brings you happiness, wholeness, and fulfillment in your peace and emotional well being.” your life.

Both Cammack and Brabham use social media to increase brand awareness, but agree that social media can “Even when you get to what you think might be the goal, there’s still always work to be done and giving take a toll on one’s mental health. yourself grace in the process. Healing is not about judgCammack believes that social media, although filled ment. It’s not going to be perfect. It’s not going to be with authentic content that can inspire others, can be easy, but you have to think about if I’m coming out a misleading and oftentimes not based on facts. She urg- better person on the other side, then it’s definitely worth es those who look to social media to start their well- those things.” Cammack said. ness journey to “vet the source” and acknowledges that while massages, spa days, and trips are nice, it’s not what wellness is about.

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Financial Wellness

What is financial well being, other than the absence of money-related stress? How is it related to overall wellness? And how do you know when you have achieved it?

Article by Kelley Holland According to Everyday Health’s United States of Stress survey, finances are the most common source of stress among men and women. Managing that stress can have real benefits for a person’s health.

“financial well-being describes a continuum ranging from severe financial stress to being satisfied with one’s financial situation — not strictly aligned Many U.S. companies realize that personal finances with income level.” and health are often closely linked. Nine out of 10 large and mid-sized companies now offer financial wellness programs, and another 10 percent are considering adding them, according to a press release published in May 2018 by the National Business Group on Health (NBGH). Employers believe these programs can boost employees’ productivity, engagement, and health.

LuAnn Heinen, vice president at the National Business Group on Health, says financial security is one of five elements of well-being that employers can impact. (The others are physical health, emotional well-being, social connectedness, and job or career satisfaction.)

Heinen defines financial security as “the perception that you have enough money to do what you want Financial Well-Being to do, and you don’t routinely worry about money.” as Security.

Financial well-being enables people to better enjoy That sense of security, she adds, “contributes greatly” life in general, says Nancy Molitor, PhD, clinical as- to general well-being. sistant professor of psychiatry and behavioral sciences at Northwestern University’s Feinberg School of Financial Well-Being Medicine in Evanston, Illinois. “When people are in as a Continuum. that state, they are more able to live in the moment In a January 2015 report on the goal of financial edand enjoy the little everyday pleasures of life: seeing ucation, the federal Consumer Financial Protection your kids do well and be happy, having friendships, Bureau (CFPB) defines financial well-being in pracgood relationships, being able to go out, travel, what- tical terms. They say it means having control over day-to-day finances, being able to absorb a financial ever.” shock, being on track toward financial goals, and hav13

Financial Wellness (cont’d) ing the freedom to make choices that as freedom to make choices. help you enjoy life.

Benchmarks Can Raise Stress According to the CFPB report, “fi- Financial experts often use general nancial well-being describes a con- benchmarks to set standards for fitinuum — ranging from severe finan- nancial wellness. They may cite the cial stress to being highly satisfied rule of thumb that it is financially with one’s financial situation — not healthy to have enough money in strictly aligned with income level.” emergency savings to cover three to That’s because some people may feel six months of expenses, for example. that they have achieved a high level There are also formulas for calculatof financial well-being even if they ing how much is enough to save for are not affluent, while others with retirement — savings that will last higher incomes may not be satisfied a certain number of years, or retirewith their level of financial well-be- ment accounts large enough to throw off a certain level of income. ing.

has only a limited effect on our happiness. Once we have satisfied our basic needs, we are able to quickly get used to what increased wealth can do for us. Our new financial status starts to feel ordinary — or even inadequate.

Building financial resilience is also helpful, Heinen says. She points out that more employers are now helping workers find ways to build their emergency savings, deal with their student debt, and find reasonable mortgages and car loans.

Simply setting personal goals can help you progress toward well-being with your finances and more, according to Tal Ben-Shahar, PhD, a former lecturer at Harvard University in Cambridge, Massachusetts, and author of several books, including Being Happy.

But if you are feeling financial stress, targets like these can be more intimidating than helpful. When your goals are overly ambitious, “you begin to believe that the only way you’ll ever get where you want to be is by winning the lottery,” wrote author J.D. Roth, founder of the personal finance “Goals communicate, to ourselves Financial Well-Being as Freedom website and course Get Rich Slowly, and others, the belief that we are caIn another report, professional ser- in an article on his website. pable of overcoming obstacles,” he vices firm PwC asked 1,600 U.S. wrote. When we commit to that beadults working full-time how they Dr. Molitor agrees. “When you get lief, “we demonstrate faith in ourdefined financial well-being. For the scared, you get more anxious, and selves.” vast majority of respondents, it came that affects your physical and emodown to freedom. tional health,” she says. “You aren’t These moves won’t transform your going to do any better, and you may financial life overnight. But when According to the 2018 Employee do worse, at managing your money.” you engage with your finances and Financial Wellness Survey results, How Much Is Enough? commit to healthy changes, chances 21 percent of the employees said it One way to bring down the fear fac- are you will start feeling better before meant freedom from financial stress, tor is to remember that you don’t you know it. another 21 percent pointed to free- have to be wealthy to achieve finandom from worry about unexpected cial well-being. expenses, yet another 21 percent cited freedom from debt, and 18 per- According to previous research, becent described financial well-being yond a modest point, more money The report adds that “through learning and effort, and given reasonable opportunity and supports, it appears that people can move along the continuum to greater financial well-being.”

Most Notable Non-profits in Anne Arundel Article By Braxton Babb Did you know that domestic violence is the third leading cause of homelessness among families? Did you know that 16% of those who identify as Black or African American have reported a mental illness just this past year? Did you know that 1 in 8 women in the United States will develop breast cancer in her lifetime? As a community, Anne Arundel County does their best to combat and cater to these issues. Three nonprofits that have dedicated their time to assist those who are in need of help are: The Bernie House, For All Seasons: Behavioral Health and Rape CrisiCenter, and the Wellness House of Annapolis.

The Bernie House is a nonprofit organization that provides a transitional house program free from violence for families who want to flee the cycle of domestic violence. Patricia “Patty” Slaughter founded The Bernie House to not only support those who are facing domestic violence but to get them on their feet, to remind them that they are strong and that they can rise above. Slaughter created the organization in memory of her father, Bernie Hughes. Her father left her with the words “To not help a child here in the United States, is just as sinful to not help a child in a developing country.” That quote has stuck with her throughout her life leading her to create a safe space for women and children to get their lives back.

The Wellness House of Annnapolis provides support, education, and services to assist those who have been affected by cancer, allowing them to recover their health and well-being in a home like setting. They provide several programs for adults and children Monday through Thursday, all free of charge. Dr. Kelly Sullivan, founder and president of Wellness House of Annapolis had a heartbreaking turning point as a plastic and reconstructive surgeon. Leading her to create the Wellness House, to provide support to those who felt frightened or alone by their diagnosis. In 2009, the friendly farmhouse doors opened and have blossomed since. (cont’d page 19) 15

Awarded by Simply Annapolis Magazines “Best Disruptive Technology Company of 2023”

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Article by: A.M. Turner Photgraphy by: Joey Acosta

Blockchain Crypto Tax Prep is Revolutionizing the Crypto Tax Landscape When it comes to cryptocurrencies and digital assets, staying ahead of the curve is not just a choice but a necessity. Financial Advisor Brian Ernest and Accountant Michael Ring, two childhood friends turned business partners, are disrupting “the way it’s always been done” when it comes to crypto tax compliance - for the better.

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From Childhood Friends to Business Partners

rian and Michael have known each other long before their foray into the world of finance and cryptocurrencies. They grew up together in Edgewater, Maryland, were college roommates, and embarked on distinct educational paths—Brian diving into finance while Michael pursued accounting.

Fast forward 13 years, and their combined expertise has led them to a venture that many people are in need of, but may not even realize it.

Blockchain Crypto Tax Prep was created to serve digital asset holders where other services have not.

Michael tells us, “Over the last handful of years as

gap in services, then build an innovative solution and create a seamless process for individuals to overcome that issue. That’s where our firm comes in.”

Over the last decade, Michael has specialized in business consulting and high net worth individuals at his family’s CPA firm, Ring & Ring. During this time, Brian worked on the creation of his innovative business, Ready to Sell Renovations, which allows homeowners to renovate their homes prior to sale and pay for the renovations at the closing table with no Brian adds, “[When build- cash out of pocket upfront. ing a business] you need to The business, started eight find something that the pub- years ago, now boasts an imlic needs and doesn’t have. pressive $8 million in annual Discover where there is a sales. adoption of digital assets has risen exponentially I have seen a large increase in clients wanting assistance with calculations of their crypto gains and losses for tax reporting. Most CPA firms don’t have the experience or the time to assist clients with this new technology. Add in the fact that IRS regulations for digital assets are unclear and in many scenarios nonexistent and you get a situation of a minimum 75% noncompliance, most likely much higher, from US taxpayers.”

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Compliance for Those with Digital Assets

With their previous successes in mind, Brian and Michael set their sights on a new challenge—revolutionizing the cryptocurrency tax compliance landscape by being the first mover in this industry that has rapid adoption occurring. When overlaying the adoption of crypto currency to the early days of the internet Brian stated, “We are in 1999, and the BlackBerry has just

A Fully-Anonymous, Trustless System

To address this pressing issue, unlike other tax preparation avenues, Blockchain Crypto Tax Prep has created a trustless system that streamlines the tax compliance process explaining, “We guide you in the easiest path to get your transactional data, with no personally identifiable information (PII) needed. It only takes about 5 minutes to get everything uploaded on our site.”

The alternatives are scarce and costly. Specialized CPAs in cryptocurrency tax preparation are limited, expensive, and often require months-long wait times for consultations. Additionally, DIY tax prep requires providing account numbers and PII that most people don’t want to share. Brian and Michael have disrupted this status quo by introducing the first full-service,

A Revolution in Tax Preparation

Their platform allows individuals to upload transactional data quickly and easily, with the added convenience of payment in cryptocurrencies or digital assets.

The pricing is remarkably competitive, contrasting with the often exorbitant fees charged by specialized CPAs.

come out. ”The stark reality is that far less than 25% of cryptocurrency holders comply with tax regulations.

Brian identifies the core issue: existing tax software is complex, time-consuming, and poses security risks.

“If someone hacks into any of the DIY tax sites, they could steal all of your cryptocurrency,” he warns.

scalable, fully anonymous (no Know Your Customer (KYC) standards), and trustless crypto/digital asset tax preparation service.

“With all of these uncertainties and hardships in reporting, Brian and I recognized an opportunity to be at the forefront of digital asset compliance,” Michael says, “We decided to create a company of trained blockchain experts with a background in tax to assist with compliance and get clients their digital asset reports/gains and losses in a cost efficient and timely manner. Add in our own proprietary software and Blockchain Crypto Tax Prep is primed to be the premier source for digital asset tax preparation.”

Additionally, they offer CPAs an opportunity to outsource crypto tax preparation to their firm. This bridges the gap for CPAs who are unfamiliar with cryptocurrency but want their clients to be tax-compliant.

Many individuals and businesses now require blockchain-based tax preparation services, and that’s precisely where their firm excels.

Blockchain Crypto Tax Prep wCryptotaxnokyc.com Info@cryptotaxnokyc.com 410-320-7348 175 Admiral Cockhran Dr. Ste 404 B Annapolis, Maryland 18 | NOV/DEC 2023

Disruptive Technology That’s Changing the Game

In a landscape where innovation is key, the team at Blockchain Crypto Tax Prep are the vanguards of change. Their full-service tax preparation for digital assets, designed for both individuals and CPAs, offers a refreshing and efficient alternative to the existing, cumbersome methods. As they bring their cutting-edge service to market, it’s clear that they are not only pioneers but also visionaries, shaping the future of cryptocurrency tax compliance.

To get started today with their comprehensive, anonymous crypto-tax preparation service, call Blockchain Crypto Tax Prep at 410-320-7348 or schedule your consultation at CryptoTaxNoKYC.com.

Most Notable Non-profits in Anne Arundel (page 12 cont’d) The Arundel Lodge is dedicated to improving the lives of children, adults, and families impacted by mental health and substance use disorders. The Lodge houses 18 Clinicians all from various backgrounds. They offer programs for both adults and children. Under the Marcus Youth and Family Center,

they offer services to newborns through 17-year-olds.

The goal of the Lodge is to allow those who have behavioral health disorders to not limit themselves and to work towards achieving a healthy, productive life.

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Functional Medicine Janelle M. Love, MD Functional Medicine Doctor

Dr. Janelle Love, MD

is a Maryland native who is always “thirsty” for knowledge. Beyond her medical degree from Emory Medical School in Atlanta, Georgia, she has a master’s degree from the University of South Florida Medical School in Metabolic and Nutritional Medicine. She has an advanced fellowship in Regenerative, Anti- Aging, and Functional Medicine and is board certified in Anti-aging and Regenerative Medicine. She is a member of the prominent organizations such as the Association for the Advancement of Restorative Medicine (AARM), Integrative Medicine for Mental Health (IMMH), and the American Academy of Anti-Aging Medicine (A4M).

In her quest for knowledge, she earned a Graduate Certificate in Metabolic Endocrinology from the University of South Florida Medical

School in which she was educated to understand complicated cases and be able to implement new evidence based therapies for bio-identical hormone replacement.

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he has also received a graduate certification from the University of South Florida Medical School in Tampa in Brain Fitness. In this program, she became an Amen Clinic Affiliate and can use brain SPECT scans to help better understand and advance patient therapies to the next level.

In the past she has given educational lectures all over the East Coast.

These lectures included topics such as Autism, ADHD, Allergies, Irritable Bowel Syndrome, Bio-identical Hormones, and Aging Issues.

She founded and was past President of the Autism Relief Foundation, Inc,

a 501 (c)(3) non for profit organization which helped raise money and awarded grants for families of autistic children to pay for medical/social therapies nationwide which ran for several years.

In 2009 she published her first three books in a series. These books provide education to autistic children about their medical issues from a biomedical perspective. It is the first in this type of book to be published for children with autism.

In 1999, Dr. Love left a group practice and started her own solo practice in order to give more personalized care to patients. She is a 1994 graduate of Emory Medical School in Atlanta, Georgia and a 1988 graduate of The University of Maryland in College Park, Maryland. She attended Florida Hospital in Orlando for her

internship and Fairfax Family Prac- ed her time and attended mission tice for residency training in Virginia. trips to Kenya and Guatemala to help patients medically.

Prior to attending medical school, Dr. Love had enjoyed working in research in the past at NIH, LSU Medical Schools, Tulane University Medical School, and Emory Medical School.

Community outreach is very important to Dr. Love. She has donated time and written medical news articles for Wye River Upper School (for children who learn differently.) She has also worked with Project Clean Stream to clean up the Chesapeake Bay watershed areas. In 2016, she began offering a yearly Perseverance Award & Scholarship to high school seniors with disabilities who have overcome their challenges and who will be attending college after graduation. Internationally, she has donat-

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How to Make the Most Out of your

10 Tips to Help the Therapist Help You Get the Most Out of Sessions

Y

Showing up to therapy is just the first step. Here is some advice on how to tap into life-changing results. ou took a brave leap when you decided to pursue therapy to better yourself. As proud as you deserve to be for nurturing your mental health, there’s more work to do to make sure your therapy journey is as healing as possible.

Don’t just show up, pay your copay, and rest on your laurels. You deserve to put the work in to achieve mental ease and wellness. You can follow these steps to get the most out of psychotherapy and help your therapist help you.

24 | NOV/DEC 2023

45 Minute Therapy Session 1. Choose carefully Asking for help is absolutely commendable. But don’t settle for the therapist whose office is down the road purely out of convenience.

To set yourself up for success with your therapy sessions, you’ll want guidance from a professional suited to address your concerns. Consider the following when trying to find the right therapist for you.

Specialization: Some therapists receive certifications specific to a certain demographic or life event. Certifications that may be useful to start your search include: • couples therapists • grief therapists • trauma therapists • addiction counselors • divorce counselors Approach: There are many ways to go about talk therapy, some of which include: • cognitive behavioral therapy (CBT) • humanistic therapy • integrative or holistic therapy Once you have a list of candidates based on your research, schedule a phone call. Before you divulge all kinds of details about your life, you get to interview your therapist. This first impression may inspire you to schedule an appointment.

“Unless you see red flags during the first meeting, give it three sessions or so before you decide if it’s going to work or not,” advises Jennifer Weaver-Breitenbecher, a licensed psychotherapist and owner of a private practice in Rhode Island.

“If it’s not going to work, take note of which qualities worked for you and which didn’t. Apply this knowledge when finding your next therapist,” she suggests.

2. Handle the business side of therapy first When you’re sitting face-to-face with your therapist, don’t let things like trying to remember to validate parking or the session’s out-of-pocket fee distract you from the important work you’re doing.

Before you ever walk into your first appointment, make sure you’ve squared away how you, or your insurance, will be paying for the therapy and for how long. Place your full attention on the help you need during your appointment with your therapist.

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How to Make the Most Out of your 45 Minute Therapy Session (cont’d)

3. View therapy as a collaboration Therapy is no spectator sport. Once you’re in a session with your therapist, your path to wellness is a team effort. Your therapist may be the guide, but you carry the responsibility of opening up about the difficult aspects of your life.

“Sometimes people are afraid to let the therapist guide the session and sometimes people are afraid to engage too deeply with the therapist’s questions,” Laura Mueller, a licensed independent clinical social worker, explains. “The best therapy is a balance between guiding the client and the client finding their own answers,” Mueller advises.

4. Schedule sessions at a good time

Vulnerability is exhausting. And when you’re truly putting in the work to improve your mind and situation, you’ll be digging deep to expose your inner world and unveil difficult parts of your life.

Choose a time when you have the mental space to be present with your therapist. This may not be at the tail end of a taxing workday.

5. Say anything in therapy

Therapy is no spectator sport. Once you’re in a session with your therapist, your path to wellness is a team effort. Your therapist may be the guide, but you carry the responsibility of opening up about the difficult aspects of your life.

“Sometimes people are afraid to let the therapist guide the session and sometimes people are afraid to engage too deeply with the therapist’s questions,” Laura Mueller, a licensed independent clinical social worker, explains. “The best therapy is a balance between guiding the client and the client finding their own answers,” Mueller advises.

6. Talk about therapy in therapy

When you expose your innermost feelings in therapy, it’s normal to experience intense fear and stress. You’re buying into a method for healing and you might have some “buyer’s remorse.” You may use therapy to talk about those feelings too. Rather than pushing these negative feelings away, acknowledge them head-onTrusted Source with your therapist for opportunities to reflect.

Mueller also encourages you to investigate your relationship with your therapist. “It’s OK and usually really helpful to ask your therapist questions, especially questions about how we are doing the work of therapy together, the strategy for the sessions, and the therapeutic relationship.”

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7. Set landmarks for change

Psychotherapy is not a straight-line solution to your problems. Think about it as a process that builds constructive habits and thought patterns. When you fall back on old thought processes, don’t beat yourself up.

The landmarks established by you and your therapist will give you room to be flawed, so you won’t need to start over at square one after every stumble. You can move forward imperfectly.

8. Do the work outside your sessions Your therapy session shouldn’t exist in a vacuum. Implementing the tools you’ve learned in therapy in your day-to-day life is the best way to see your personal growth.

If you’re wondering what to do between therapy sessions, ask your therapist about actionable ways you can carry your therapy outside of the confines of your 50-minute meeting.

“A patient can best help me help them by coming prepared,” Weaver-Breitenbecher counsels. “Take notes throughout the week and come to session with agenda points. The session is your time — we should talk about what’s on your mind.”

9. Set boundaries around therapy

Therapy is truly your safe space. Sometimes, you’ll need to guard that space from others. Well-meaning friends and family may ask what you’re talking about in therapy. Don’t feel obligated to divulge what happens in your therapy sessions, though.

What you talk about with your therapist is meant to help you alone. Sharing that confidential information with others outside of the therapy room may open you up to unnecessary criticism and opinions that are not conducive to your mental healing.

10. Savor the process

Therapy can be heartbreaking, illuminating, and transformational. Licensed clinical social worker and certified trauma specialist Donald McCasland advises folks to remember to “give themselves a break.”

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Arts & Entertainment Nothing to Do During the Winter Months?

Check Out These D.C Events Winter (and the holiday season) is approaching fast. Washington may not be known for its warm weather during the winter months, but that doesn’t mean you have to spend all your time at home or work. Although it may be nice to cuddle up in your thickest blanket and drink some hot cocoa, why not go out instead? D.C summers may be nice, but D.C winters are filled with just as many events for you and the family. Check out these events happening in November and December.

Article by: Makenna Underwood

Romeo & Juliet, Washington National Opera House Date: Nov. 4-18th Time: Varies Location: Kennedy Center Opera House Starting Cost: $49

For those who loved reading this class in school, an opera version of the William Shakespere play will be happening for one night only at the Washington National Opera House. A pre-performance talk and post-performance Q&A will be held an hour before and immediately after the show, respectively. This event is metro accessible through the silver line.

Washington Capitals vs. New York Islanders Date: Nov. 2 Time: 7 p.m Location: Capital One Arena Starting Cost: $36

If you or someone who knows loves hockey, this is the perfect event for them. Hosted at Capital One Arena, a popular venue for concerts and sporting events, you can see Washington’s own hockey team, the Capitals, face off against the New York Islanders. This event is metro accessible through the green line.

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Truth or Dare Comedy Show Date: Nov. 1 Time: 7 p.m Location: Crazy Aunt Helen’s Starting Cost: Free

This comedy show has a fun and candid twist. If you’re expecting a typical show where a comedian tells you jokes and there’s rarely any audience interaction, think again. This show involves comedians doing their usual jokes, but during every pause an audience member can say “truth or dare”.

Then, the comedian will be prompted to act out any of the truth or dares that have been pre-picked from a bucket. This event is a fun and engaging way to interact with local comedians and people in your area, and the best part is it’s free. This event is Metro accessible through the blue, orange, or silver line.

The District’s Holiday Boat Parade

Date: Dec. 2 Time: 6 p.m Location: Fairmont, Washington, D.C Georgetown Starting Cost: Free Hosted by Mommy Poppins, this annual D.C event will be showcasing decorated boats around the Wharf. If you’re looking for another family-friendly event that also celebrates the holiday season, this may be the perfect event for you. Immerse

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Arts & Entertainment

Fairmont’s 20th Annual Tree Lighting Date: Dec. 5 Time: 5:30 p.m Location: The Wharf Starting Cost: Free

Celebrate the 20th annual tree lighting event hosted by Fairmont this holiday season. This event is great if you’re looking to invite friends, family, and loved ones to a holiday-themed event since there’s something for everyone. Kids can decorate holiday cards while you listen to Georgetown Visitation Madrigals perform holiday classics. This event is bus and Metro accessible through the blue, orange, or silver line.

Kid’s Yoga

Date: Dec 20 Time: 4:15 p.m Location: Past Tense Yoga Studio Starting Cost: $10 This event is the perfect kid and family friendly event for families looking to do something in D.C. during the colder months. It’s a perfect bonding experiences gives kid’s the opportunity to build confidence and practice healthy habits and positive mindsets. through yoga. The event is for kids ages five and up and is Metro accessible through the green line.

Photos Courtesy of: The Wharf | The Kennedy Center | Kenny Rooster

Featured Restaurants

Select Annapolis Restaurants Serve Thanksgiving Feasts, From Traditional to Trendy Article By Mary Lou Baker

Holidays bring many tourists to Maryland’s capital city, as well as many “home-comers” who travel from far and wide to celebrate here with their family and friends. While most of the good times will take place around the dining room table, there are folks who depend on local restaurants to provide a traditional Thanksgiving feast. We are pleased to report on some prime local spots that are happy to serve you turkey and all the trimmings.

Blackwall Hitch (600 Sixth Street, Eastport), the popular newcomer to the Annapolis restaurant scene, invites you to celebrate its first Thanksgiving with a special buffet. Celebrity Executive Chef Zachary Pope (creds include Red Sage and Restaurant Vidalia) heads the kitchen and is offering a menu that kicks off with oysters and shrimp and includes three carving stations (turkey breast, top round of beef, rosemary garlic pork loin) and wild caught salmon with pomegranate glaze. Among the restaurant’s draws is its well-stocked and convivial brass-topped oyster bar at the rear of the main dining room next to a massive communal dining table and private areas that are ideal for festive group dinners.

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Featured Restaurants Carrol’s Creek Café

Carrol’s Creek Café (410 Severn Ave., Eastport), known for its sumptuous holiday buffets as well as its prime waterfront location, is a “best bet”. Help yourself to carvings of turkey with oyster stuffing, ham, lamb, roast beef, seafood offerings of salmon and shrimp, a host of side dishes and fabulous made-in-house desserts.

Details: Seatings at noon, 2, 4 and 6 pm are going fast.

Reservations are essential; it typically is an annual sell-out by early November: 410-263-8102. Fixed price is $35.95 per person; half-price for kids under 9. On-site parking. P.S. Also consider Carrol’s Creek for weekend brunch (banana foster French toast, shrimp and grits, etc) and an appealing kids menu ($6 range).

Chart House

Chart House (300 Second Street, Eastport), on the Eastport waterfront, has had mixed reviews lately – though nothing but raves for its views. Its traditional Thanksgiving dinner, however, would seem to leave little margin for error and the price is right.

Details: $28 per/$11 for children. Served 11 am - 9 pm.

Good for groups and plenty of parking. Reservations recommended. 410-268-7166.

If family and friends are in Annapolis for the holiday, consider getting together for tea during Thanksgiving weekend. Reynolds Tavern at 7 Church Circle in downtown Annapolis carries on the tradition of English teas from 11 am-5 pm daily, except for Thanksgiving and Christmas. It’s a delightful diversion for grandmothers, aunts, and grandchildren on, with reservations recommended during this popular time frame. Lovely china, tiered-trays for sweets and savories and a selection of black and scented or flavored beverages are included in prices ranging from $8.75 to $25 (which includes a glass of Mumm’s champagne for the grown-ups). 410-295-9555.

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Featured Restaurants

Middleton Tavern Middleton Tavern (2 Market Space, Annapolis), in a historic building in the heart of downtown, is gearing up for the holiday with a menu featuring carving stations for turkey or ham and the town’s best sweet potato pie. Its regular menu is also available.

Enjoy the wood-burning fireplace on the first floor near the bar where oyster shooters are a staple at $2.25 with a beer chaser or $4.25 with a shot of vodka.

Details: Reservations suggested. 410-263-3323. Valet parking.

Harry Browne’s

Harry Browne’s (66 State Circle, Annapolis), pleasing diners for more than 30 years with owner Rusty Romo setting the bar high for food and wine, will serve a holiday dinner from noon to 5 pm. A three-course menu includes entrée choices of roast turkey, salmon, a special pork chop dish and a vegetarian option.

Details: $45 per person; children half-price. Reservations recommended. 410-263-4332.

Valet parking.

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