stress management

How to Renovate while Staying Sane and Without Killing your Partner

The pandemic has changed the way we view our homes. It’s a safe haven, a place where we live and work, and open up to host others. Many people engaged in DIY projects while spending an extended amount of time at home. Home Depot parking lots were full, even when other places were sparse. While it would be lovely if my partner and I were more handy, we once spent two and a half days and four trips to Home Depot just to change out an existing hood range. We also used three different drill bits and spent almost two hours putting up a pre-made blind. 

I’m not exaggerating. 

We have our strengths, but DIY projects that involve more than putting up a towel bar are not one of them. Thus, rather than spending many months half-assing DIY projects that we’d ultimately need to call contractors to come and fix, we knew we had to hire out. 

It can be really hard to write about a stressful experience when you’re still in the middle of it. That’s what happened when my partner and I spent eight weeks renovating this past fall, and I can only recount the experience a couple of months later. While we love our new home, and we packed, moved and set up without a hitch, the renovation was a different story. The stress level was a close second to other stressful events we’ve experienced apart or together.

We survived it without going bat-sh*t crazy or killing each other, but it was a long eight weeks, with many of the designs and decisions made prior to. Not-surprisingly, 12 percent of couples consider divorce while going through renovation. Part of this can be attributed to couples looking to a major life change to help save their already struggling relationship, but I can see why a home improvement project can put a strain on even a relatively good relationship.

With some lived experience under my belt, here are a few tips on how to renovate while staying sane, plus more tips for your relationship. 

Expect people to make mistakes

You don’t need to wait for the other shoe to drop, but expect that things won’t go as planned. The measurements were off, even though two contractors measured the space at two different times. Forty-six percent of the tiles arrived broken. The tiles installed in the inner kitchen corners were off-centered. Like, really off-centered. The contractor didn’t use the matching items we purchased and did their own thing. While some of these can be fixed, others are permanent. Initially frustrated, I’ve needed to learn the imperfection of it all as people tried their best to make our dreams come true.

This naturally leads me to the next point. 

Expect that you’ll also have regrets

Contractors are not the only ones who make mistakes; so can you. We thought we’d like ball catch closet doors, but now we understand why they were bifolds to begin with. I thought the tub would be too big but now it’s too small. I didn’t see how the countertop needed to be cut to accommodate not just the sink, but the matching cutting board. All this to say, we didn’t have experience to foresee these happenings but now we do. 

And that’s okay. 

Renovations always take longer

It helped that we were able to start on the demo a couple of weeks earlier than expected, but we couldn’t have accounted for the tub never arriving, the forgotten lazy Susan, or the shower door guys returning for the third time. We came right up against an out-of-town trip, so don’t do what we did! Give yourself at least a two week buffer. Try to not schedule any trips or guests immediately after the (new) planned end date. 

Enjoy your new space.

You will go over your budget

The costs of materials have gone up exponentially and contractual labor is in high demand. Renovations are just expensive. Despite your best intentions, you will go over your budget. In order to add a new sink, new pipes need to be rerouted. The kitchen will look more open if we also cut into this wall. Extra insulation was needed given what’s behind the wall. As our contractors billed by the hour, extra time and materials really added up. We made sure we saved a ballpark figure before we took the plunge, but even that was exceeded, thankfully not by too much. 

Couples often experience a renovation together, so the above tips will affect you both. But specific to your relationship, here are a few more tips:

Know your differences

It helps to know your differences going into a big renovation project. My partner cares that things function well; I care that things look good. He can imagine how something will look; I need a sketch or a picture to know what we’re dealing with. He wants to make sure there’s room to move around; I want spaces optimized. (Except for the shower niches, I wanted bigger ones or more than one, but that didn’t happen.) 

So, at the end of the day, when things don’t match or tiles don’t line up, but they’re still functional, guess who was more affected? 

It’s not a right or wrong, but it helps to know that we don’t experience the same situation the same way, nor do we have to. But we can still honor each other’s differences and how things show up for us differently. 

Let the other person lead in areas they care more about

When something bothers you, it means you care about that area more. Listen to that voice, give it air time, and ask to lead in that area. It helped that I narrowed down the design ideas and we made choices from within those limits. After all, I’m the person who cared that things looked pretty. My partner cared more about how things worked, so he took half a day to follow the electrician around so he can better understand how things were wired. That would’ve put me to sleep. 

I’m glad we complement each other in these ways. And even then, we were in constant communication. This brings me to my last point. 

Keep communicating, with contractors and with each other

For all the reasons mentioned, things will show up differently for you and your partner. I was more bothered by the aesthetics, so my poor partner heard about it more often than he’d like. And we had needed to learn that just because I’m airing my grievances to him, does not mean he needed to fix it. I only wanted him to hear me out, even if he didn’t agree. It was still up to me to communicate directly to the contractors what needs to be fixed, and to be present for the work. 

Some people really enjoy the renovation process. For us, we learned what not to do, some things about ourselves and each other, but mostly we are happy that it’s finally over. 

What about you?

Life transitions like a renovation can be very stressful. It can make the most adaptive person lose their sh*t. It can also put a strain on your relationship. We have therapists who can help you weather through these stressful situations. We want to help you grow through these life challenges, and for your relationship to come out stronger on the other side. 

Let us help! 


Ada Pang is the proud owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. Of the few DIY projects she and her partner did together, she has learned that there’s nothing awe-inspiring about switching out can lights. It was best to keep her mouth closed.

What I Do When I Fall in and out of Running

Not feelin’ it

I don’t like running, and I have fallen in and out of like with running for at least a decade. I suppose it’s more accurate to say I’m in a “I dislike running” phase. I first started running to get my mind off a difficult time, and I kept running when I found that I liked the meditative factor of it. Left-right-left-right, breath iiin, left-right-left-right, breath ouuut. Turns out, there’s something to it.

When we’re down in the dumps, we often want to sit in our sorrow, maybe grab a pint of ice cream and binge out in front of a light television show, or perhaps yell at a classic rom-com, “IT’S JUST NOT REAL” when the guy gets the girl. 

Just me? Yeah, I didn’t think so. 

Our body needs bilateral movement

Anyway, that’s all fine and good (in small stride) and what our bodies might also need is a little movement, a little bilateral movement. Okay, it’s going to get a bit technical here. Whether it’s walking, biking, running, swimming, what’s being activated is both sides of our brain, it’s bilateral stimulation (popular in EMDR Therapy)–that is, our brain is using both left and right hemispheres while our body is moving and taking in its surroundings.

When our brain is used in this way, we’re moving out of a “fight, flight, freeze, fawn” way of thinking into a cognitive processing way—and that’s when we are more able to feel calm, to feel relaxed. Even if it’s just a little bit, for a little time, this movement can remind our brains, and thus, our bodies, that we are okay. It’s okay. I’m okay. Over time, this reminder (even if we fake it until we make it) can help pull us out of the dumps in which we sometimes find ourselves.

Running to release 

The more I ran, the more I let go of my troubling past experience, not letting it run my mind. It wasn’t a running away from as much as it was a running through. When allowing my body to move, in a way that is calming to me, I was allowing my mind to reassess my situation, bring my awareness to the present, and be.

I’ve noticed over time, when I’m not in a “I like running” season, I’m usually focusing my movement elsewhere– like hiking, rock climbing, or dancing– and I try to remember it’s okay if I don’t stick to one activity. I have a hunch, though, that I’ll be falling back into running come autumn, the season and the season for my running stride.

What about you?

Sometimes life doesn’t go as planned, and when it doesn’t, it’s easy to forget that we may already have the tool(s) that gets us through– whether we’re currently liking it or not. Next time you find yourself at the bottom of that cookies-and-cream pint, tell yourself “It’s okay,” and then reward yourself with a little bit o’ movement, too.

Need more? 

Whether you’re needing to resume something that you know would be good for you or you’re wanting to get started on something new, I’m here for you. I know what it’s like to not feel like doing something, and to find my way back to it (time after time).

I want to help you find your way, whatever that might look like. 


Rachel Keo is our newest clinician at People Bloom Counseling, a Redmond psychotherapy practice in WA. She helps young adults and working professionals with life transitions. As a former high school teacher and a Peace Corps Volunteer and Teacher in Albania, she also has a heart for working with school personnel. When she isn’t running, she’s playing with her cattle pup, Kenji, and trekking the mountains by foot or rope. She hopes to have an opportunity to go through your life journey with you!

Tips for your Relationship while Buying a House Together

My husband and I recently bought a house! It hasn’t always been a smooth process and there was a lot of back and forth. But, now that this is almost behind us, I have a few thoughts about how the home buying process can be a relationship builder rather than a relationship breaker. 

Consider each other’s preferences 

I have yet to meet a couple where things mattered equally to them. One partner runs hot and wants to make sure the primary bedroom isn’t west facing. The other partner regulates temperature just fine and wouldn’t care either way. One partner likes a large primary bathroom; the other ample storage. For one, “I want an open floor plan!” and the other, “A sink in the laundry room!” As you consider your next home as a couple, take on each other’s preferences and advocate for them. “Look, you’d like this floorplan because the closet is separate from the primary bathroom!” “This can be your office on the main floor!”

I’d encourage you to be as excited about your partner’s preferences as your own. Put on their shoes and walk around in them. After all, there’s no better person to share space with than someone who considers and vouches for you, and you for them.  

Decide as individuals, separate from each other 

The home buying process is an emotional one. I recently witnessed a couple where one partner pushed to sell their home while the other dragged their feet. It created a lot of turmoil. Things were smoothed over when they found their next home, but had it not been for that, the rift between them would’ve continued. 

As you make a home purchase decision as a couple, talk through the process, but also take time separate from your partner to think about the purchase. It’s easy for one partner who feels more strongly about the house to lead the decision against the other’s wishes, which can lead to regret and resentment. How do you individually feel about the house? Are you, as an individual, ready to make this decision? Is now a good time for you?

If one partner in the relationship is putting on the brakes, do not proceed. There may be other decisions where you let each other lead depending on your skill sets. However, unless one partner is genuinely indifferent, or both partners are on board, keep looking.

I find it comical that my husband and I took turns being ready and not ready to put down an offer and did not proceed until we were both ready. While it can be hard to afford the luxury of waiting during a hot housing market, your future home is your sanctuary. It’s important to find something that’s fitting for both of you. 

Know your communication styles 

It’s common in a relationship to find one partner who is a verbal processor and the other who, for a lack of a better word, isn’t. While you’re playing the devil’s advocate, your partner hears that you don’t like the house and you all shouldn’t consider it. Or, when you’re just getting things off your chest, your partner is losing sleep planning and plotting to make these ideas a reality for you.

If this applies to your relationship, let your partner know that you’re just needing to talk this through. It doesn’t mean the house is off the table, or that they need to make something happen for you. Rather, when you feel seen and heard, that was the solution and you’re now ready to keep going. 

Remind each other to be realistic about your home purchase

Many people want to find the perfect home. Just as it’s hard to find a perfect anything, a perfect home doesn’t exist. Unless you build a house from the ground up, and even then things can go wrong, it’s best to be happy with a good enough house. If a house checks off 80% of what you and your partner are looking for, that’s a pretty darn good house! If you find your hearts keep coming back to this house as you tour other ones, it might be saying something to you... 

Our agent told us there are times when at least one partner in the relationship was so upset over something small, an example being the curtains were not staying, that they almost didn’t close on the house! The home buying experience is stressful enough; let’s work through these impasses so it can be a win-win situation for everyone. 

Stay tuned for other musings about how to stay partnered while renovating! As always, if you need help navigating your couple relationship through home buying, moving, parenting, or any other transition, we’re here for you. 


Ada Pang is the proud owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. Through this home buying process, she has gotten to know her husband in a deeper way, and him her. She hopes you can find your way through various transitions with your partner too.

How to be an Emotional Support Human during a Medical Emergency

I’m writing this from out of town following a family medical emergency. The days are long and the waiting is hard. Little comments bring tears to our eyes, after which we move onto what needs to be done by whom when. Someone once said, “There is as much life in a moment of pain as there is in a moment of joy”.* We’re trying to take in all the moments.

As a trained therapist, my family is obviously not my clients. However, when one of us is upset, I naturally step in to give permission to feel our feelings, to provide empathy and validation, to give a hug and to remind everyone what the medical team has said. I think about pets and how they can be emotionally supportive and soothing during upsetting times. What can we learn from animals on how to be emotionally supportive during a medical emergency? 

Three tips to be an emotionally supportive human

When you don’t know what to say, say nothing

Animals don’t talk; they stay close and make themselves available. They sense that you’re in distress and they come near. People have the best intentions and they want to be supportive, but when they don’t know what to say, they can say the weirdest sh*t. “Oh, they’ve lived a long life,” or “At least you get to marry somebody else,” or “A similar thing happened to my sister…” and then they go on to tell their story.

Just. Stop. Talking. 

And never begin sentences with, “At least…” These words convey the opposite of empathy. For example, “At least they’re in a better place” is to say it’s a good thing that the person is no longer with us. When someone is grieving a loss and missing the person, that might not be comforting. 

Similarly, when you begin sentences with the words, “I’m glad…”, for the grieving, there might be nothing glad about the situation, not in that moment of pain. So, before you say something, ask yourself if it’s to make you feel better or do you really have the other person in mind? If it’s for you, keep it to yourself.

Keep your judgement to yourself

Animals don’t judge; their presence is unconditional. You can have bad breath, the worst hair day, be in a bad mood, feel horrible about yourself… It doesn't matter. When you want to climb into a hole, your emotional support animal climbs in there with you. 

People have judgments about what should’ve happened to prevent this or that or how something should be handled now that we’re where we are. People have opinions and some people have more than one, which inadvertently places judgment on an already very sad and heavy situation. 

Before you share your opinion, ask yourself, “Am I just saying this to be heard or is this solely to benefit the other person?” If it’s the latter, ask for permission to share. “I have a thought about this. Would you want to hear it?” It’s an overwhelming time for families going through a medical emergency. Even if you’re trying to be helpful with your comments, now might not be the time. Be respectful of how much information can be absorbed. Even good and helpful things can be left unsaid

Take care of basic needs

Under stress, there’s a tendency to throw basic self-care out the window. I’m talking about drinking water, going to the bathroom, keeping good posture, regulating your body temperature, etc. As an emotional support human, remind people to do these basic things. “It’s time to take a break from visiting and go for a walk” or “Let’s eat something now”. Be respectful and gentle with these prompts and never demanding. If it can be helpful, let them know the person they’re visiting would want that for them too. 

Taking care of basic needs would include your needs too. Imagine an emotional support animal that is sleep deprived, hungry, dirty and holding in their pee. They can get agitated, be smelly or accidentally wet the couch. Take breaks, keep up with your personal hygiene and get some air. You can only be emotionally supportive if you stay healthy and well. 

Take good care. 


Ada Pang is the proud owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. After this blog, she’ll do some light stretching on Peloton and go for a long walk. Just taking it a moment at a time. 

A Non-Holiday Blog on Self-Compassion

It’s the holidays again and I, for one, do not know how 2021 passed us by. Rather than inundating you with another blog on how to survive an endemic holiday, here’s a poem by James Crews to remind you of self-compassion to take with you into the holiday season and beyond:

Self-Compassion

My friend and I snickered the first time

we heard the meditation teacher, a grown man,

call himself honey, with a hand placed

over his heart to illustrate how we too 

might become more gentle with ourselves

and our runaway minds. It’s been years

since we sat with legs twisted on cushions,

holding back our laughter, but today

I found myself crouched on the floor again,

not meditating exactly, just agreeing

to be still, saying honey to myself each time

I thought about my husband splayed

on the couch with aching joints and fever

from a tick bite—what if he never gets better?—

or considered the threat of more wildfires,

the possible collapse of the Gulf Stream,

then remembered that in a few more minutes, 

I’d have to climb down to the cellar and empty

the bucket I placed beneath a leaky pipe

that can’t be fixed until next week. How long

do any of us really have before the body

begins to break down and empty its mysteries

into the air? Oh honey, I said—for once

without a trace of irony or blush of shame—

the touch of my own hand on my chest

like that of a stranger, oddly comforting

in spite of the facts.

- James Crews 

However you wrap up 2021, may your heart be filled with Oh honey, and your hand, self-directed, bring stillness and comfort. 

We look forward to being with you in 2022. 

With care,
The team at People Bloom

How to Take Back Control when Anxiety Hits

Photo by Alex Chernenko on Unsplash

Photo by Alex Chernenko on Unsplash

Are you sick of anxiety being at the driver’s seat, veering you toward the safest path but keeping you from the scenic route of your life? I can help you take back the wheel and enjoy the sights again. 

We’ve all had those times where anxiety takes over. This blog is for those folks whose anxiety interferes with life and tends to run the show on the reg. Anxiety can feel like a big scary no-no, a visceral experience in our bodies that must be avoided at all costs. But avoiding the things that cause anxiety often means we’re letting fear sit in the driver’s seat, ergo missing out on all the fun. That’s shitty and sad! But I bring good news - it doesn’t have to be this way.

Say what, Abby!? I don’t have to miss out on my life anymore because I’m anxious? Tell me MORE!

Alright then I will. 

The root cause of anxiety

Let’s get back to the basics and remind ourselves just what anxiety is. At the root, anxiety is a physical experience that begins in our nervous system when it perceives a real or imagined threat. According to Polyvagal Theory (give it a Google if you’re curious), this begins at an unconscious level with something called neuroception. Neuroception is like a smoke alarm, which is necessary and important, and also a giant pain in the ass. 

When our smoke alarm is super sensitive

Have you ever lived in a place with a super sensitive smoke alarm? The ones that go off when you’re just cooking chicken? There’s no real danger, nothing is actually wrong, but the thing lets you know that THERE MAY BE PERHAPS KIND OF ALMOST A PROBLEM HERE, WITH ITS LOUD OBNOXIOUS BEEPING JUST IN CASE!?!

Some of our nervous systems work like really sensitive smoke alarms, particularly for folks with trauma history where things really haven’t been physically or emotionally safe in the past. If this sounds familiar, you’re not broken, and there’s nothing wrong with you. 

The sensitive smoke alarm likely served you well in the past to protect you from harm, but maybe not so much now. While we might not (and wouldn’t want to) completely rid ourselves of our alarm system, we can help it heal by teaching it that things are okay. 

Calibrating your smoke alarm

We teach the smoke alarm that there’s no real cause for alarm by slowly exposing ourselves to the discomfort or source of the anxiety. It’s like saying to ourselves, Danger was then. Not now. No, it wasn’t okay then, but it’s okay now. This allows us to slowly take back the wheel of our life. Many of us have reinforced our smoke alarm by avoiding anything that could set it off, which might help us avoid anxiety, but we also end up avoiding our own lives. If we avoid anything scary, it also means our smoke alarm will malfunction when things do come up because it’s so out of practice. To the smoke alarm, everything seems scary, unless we take the time to calibrate it.

How to take control of anxiety

Name those uncomfortable feelings

The first step in facing anxiety is to reframe the experience of anxiety as a really uncomfortable feeling. Humans are built to tolerate some discomfort - you’ve done it throughout your life when you pushed through that English paper, dragged through that last set of reps on the weight set, or been vulnerable with a significant other. You can do hard things. Try to figure out what it is that’s causing the anxiety and acknowledge it consciously. 

Break down the source of the anxiety - starting with the easy stuff first

Once you’ve identified the situations that you typically avoid because they bring up anxiety, you can break them down into steps that progressively get harder. Start with the easiest aspect of the discomfort, and do that until anxiety is at a manageable level. Then take it to the next step up and repeat. 

This part usually needs an example. Take social anxiety. Let’s say you just moved to Washington for a new job. You don’t know a soul and we all know how hard it is to make new friends as adults. Let’s say your company party is coming up and the thought of interacting with everyone at once sends you into a panic.

Start with baby steps.

If big groups make your heart race, start small - get to know one or two coworkers at a time first. This could look like joining the ones that seem approachable in the lunchroom at first. Then, as you get more comfortable, ask a coworker who seems like pal material to coffee (and hey, if they say no, no sweat - offer to pick some up for them when you go and bring it back and win hearts). Repeat. Over time these small steps build those office bonds. Having just one or two people in your corner makes being in large groups a little easier to face.

Take a deep breath

I know this is easier said than done. So as you’re trying new things that cause anxiety, remember to breathe through it. Deep breathing is a great tool to use to cope with the anxiety that comes up. If you notice signs of anxiety creeping up, remind yourself that your nervous system is just trying to protect you with that smoke alarm and focus on your breath. 

Open up

If you’re worried about being judged for your anxiety - that’s understandable. But you’d be surprised at how many people understand and relate to fears that you have. Next time you’re with someone you trust, bring up your fear of flying or your worries about going on that first date and see where the conversation goes.

Experiencing anxious moments is very much a part of being human.

Uncomfortable but rewarding

This process can feel yucky, but ultimately, getting on that airplane or going to that get together to make memories with your loved ones is worth it. The goal is not to feel no, null or zero anxiety. Rather, it is calibrating your smoke alarm to go off when there really is a cause for alarm, and to otherwise feel some manageable level of anxiety while still doing what you love.

This is you taking your life back.

I’m here for you

Often times, people need a little help figuring out what those baby steps look like. If that’s you, I sometimes have room on my schedule.


abby-circle.jpg

Abby Erickson is a Licensed Mental Health Counselor at People Bloom Counseling, a Redmond psychotherapy practice. She helps people with anxiety and social anxiety learn ways to better manage their angst. She also helps people struggling with low self-esteem and body image issues be comfortable in their own skin. Coming out of the pandemic, she has enjoyed new restaurants, new experiences in Seattle and catching up with old friends. Her puppy training has kept her pretty busy.

How some Couples are Struggling During the Pandemic and What you can Do about it

Photo by Naveen Kumar on Unsplash

Photo by Naveen Kumar on Unsplash

We’re still here, together 

Now 11 months into the pandemic, couples who have been stuck at home the whole time with or without kids are getting to know their partners really well. Maybe a little too well. If there were no major secrets kept and both parties were doing relatively well pre-COVID, being stuck at home with increased chores, limited social activities and restricted coping mechanisms has likely created relationship stress that wouldn’t be there otherwise. 

You couldn’t have known how your partner would respond when they develop cabin fever, when they don’t have the usual sports or social events to break up the weeks and months. Instead of the occasional work trip to make your hearts go yonder, it might be a case of, “You again?!” when you see each other in the kitchen. You might be running out of things to say to each other because not a whole lot is happening. 

If this is a challenging time for you, you’re not alone. When you said, “til death do us apart,” you didn’t sign up for, “a pandemic to keep us together. All. The. Time.” When you get so little time apart, it can create a whole new set of problems. 

The following are three common issues that come up amongst couples stuck at home, along with possible solutions. 

Disproportionate distribution of chores

Problem - 

It is no surprise that more women are forced out of the workplace due to COVID. And even if both partners are working from home, the lion’s share of chores often on women to do or manage. There are absolutely exceptions to this phenomenon and I know of very involved husbands and dads, but regardless of who ends up staying home, the  pandemic can quadruple the work for one partner! 

You can no longer rely on meals at the cafeteria, instruction at school, the cleaning service or respite care with in-laws caring for the children. Meal planning, cooking, cleaning up, tidying up frequented spaces, supporting online school, finding ways to entertain the kids, helping the children cope with the ups and downs of pandemic life… the list goes on. 

Solution - 

Reevaluate how chores were allocated. It’s possible that the way things were before no longer work - or really have never worked. It can take a pandemic to overhaul the system and start from scratch.

With everyone home, let’s map out the logistics: who has more flexibility in their schedule to get a child started on Zoom? Who can stay with them for special instructions? How often will dishes be loaded and unloaded now that there are twice as many meals to serve? How often will Amazon boxes be broken down before they become a fire hazard? Who leads the toilet scrubbing department? Figure out who can do what. If it helps to make a chore chart/wheel/spreadsheet, go for it, whatever it takes to create a plan to get everyone involved.

All chores are back on the table and up for delegation. As with any new systems, it’d be important to come back to the drawing board and see how things are going after 1-2 weeks. Nothing is written in stone and the need to switch things up only means you’re adaptable to the changing times.

Difficulty communicating needs

Problem - 

Pre-pandemic, if you had an office to go to, you had a commute to help you decompress from work. After work, you could go to your meditation class, grab a craft beer with your friends or look forward to your weekly b-ball practice. Such that if something bothered you earlier in the day, the passing of time and the ability to shift focus to another activity meant you were already in a different head space by the time you came home to your partner. 

Before the pandemic, when you got home you may have talked with your partner about what bothered you, but the intensity of that incident had already worn off. You could rely on your own toolbox to cope and didn’t need to ask for what you might need from your partner, from the relationship.

With COVID, you need to use more of your words because there’s a limit to what you can do to cope. Your commute is 20 steps away and you may even bump into your partner in the hall with the issue still burning in your mind. 

Solution - 

Over-communicate what might be going on. Workplaces are needing to over-communicate to their employees given remote work and ever changing policies. Why would a couple trying to figure out life together during a global pandemic be any different? If something bothers you and you can use some help, even just a little, err on the side of speaking to it, rather than letting things fester. “I need some space from Johnny. Can you watch him for 45 minutes while I read a book in the bedroom?” Or, “I’m tired of figuring out what to cook and I need help deciding. Do you want curry tofu or lasagna?”

If you have not been good about asking for what you might need, now is the time to flex that muscle. You can lean into your relationship to cope with these challenging times, especially when your individual coping toolbox is limited.

That brings me to my last point.

Fewer coping strategies 

Problem - 

You were likely resourceful before the quarantine in knowing what you need to do and when to do it to help you cope with life. You had regular activities to look forward to, as a couple or by yourself. You could gather in groups. You had music festivals, concerts, events, celebrations, travels to mark the passing of time. With COVID, you signed up for an online yoga subscription. Your workout moved to YouTube. You’re Zooming your book club. You’re watching a concert on Netflix rather than being at one. 

Things are just not the same. A coping skill that sounds good one day feels like crap the next. Now your partner sees how crabby you can be when you don’t have those outlets, and vice versa. 

Solution - 

Develop new coping skills. Choose activities that feel novel to you. Look into old hobbies. Do something that helps you feel empowered, rather than despair. Start and finish a project with your partner, even if the “project” is as simple as loading up the dishwasher. Develop new rituals together. Have time alone and apart. Especially in situations where one partner copes by spending time together and the other copes by having time alone, see how you can be together in your apartness. One couple I know will have their feet touch while sitting on opposite sides of the couch, one watching TV with their headphones and the other with their book. 

The things that couples come up with never cease to amaze me. 

Riding through this, together 

Until more is known about COVID transmission while vaccinated, most of this year will still involve staying put, social distancing and mask wearing. You’ll likely still be working from home, limiting travels and group activities. Your partner is pretty much it. It’s possible to have an even better relationship through COVID than the one you had before.

If you need help bettering your relationship, our couples counselors are here for you. 


People-Bloom-Counseling-Redmond-Ada Pang.png

Ada Pang is the proud owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. With COVID, her husband has developed this new ritual of waking up at the same time she does and getting her tumbler and hot water ready for her ginormous cup of coffee. She hopes that ritual remains well into their transition back into post-pandemic life.

What to Do when your Self-Care Activities Don’t Work

Photo by Alex Geerts on Unsplash

Photo by Alex Geerts on Unsplash

Most of us are not doing well

Back in July, I wrote about us entering the chronic stage of this global pandemic. Now a couple more months have passed and things are not much better. The smoke eclipsed the short summer we had left and last night’s first presidential debate was utter chaos. In light of all this, I should mention there are some people who are doing surprisingly well while social distancing, meeting online, and taking things in stride. But, that’s not most of us.

At best, many people are dipping in and out of feeling okay. At worst, they never adjusted and have been struggling since March. In the middle are people who rode the wave of crisis for a while and adapted, except the crisis never let up and they’re on the trajectory to burnout if not already there. 

2020 has been one hell of a year and we still have one more quarter to go. The quarter where Seasonal Affective Disorder (SAD) makes a comeback with the shorter days; the quarter where the next president will be determined; the quarter where some families will grieve their first holiday without their loved ones.

Zoom turkey is just not the same. 

You’re normal

If you’re struggling, you’re human. Some of the most ambitious, competent, adaptable and resilient people I know are struggling. It doesn’t mean you can’t hack it, because you likely have been through other trying times and made it to the other side. This time is different. It is the ripple effects of COVID, the continued disregard for Black and Brown lives, the devastating wildfires and the looming presidential election. There are countless stressful events in between that I initially listed but have decided to leave out because it gave me heart palpitations to write and re-read. If you wonder why you don’t have your shit together, it might be because you’re still processing the ramifications of the last event. Or the last few events. 

Stop trying so hard 

So, before you go off to list the self-care activities you either ought to be doing or have tried with limited results, let’s get something straight: Stop pressuring yourself to feel better. Meal prepping, going out for walks and journaling are great, but not with the undertone: This has got to work! This has helped in the past! Why can’t I get this to work?! It’s like pressuring yourself to fall asleep when you’re wide awake; good luck with that. 

Now I’m not asking you to give up, but I am urging you to approach this series of crises differently. This is not a nail you approach with a hammer or a screw you approach with a Phillips head. Rather, put down your tool and stop trying to fix things. Play Animal Crossing if you think it’s going to help you, but not because it has to. Go for a run cuz it’s a nice day out, not because you felt the runner’s high last time and you’re looking for that same effect this time. Do the activity that’s good for you, period. How you feel afterwards and whether it’ll actually help is secondary. If it does; great! If it doesn’t; it is still beneficial.

A study done on lab rats showed that even when they were forced to exercise, their mental health improved from the exercise as much as if they had chosen to hop on their wheel. How does this apply to you? Well, even if you really don't feel like it and wonder if it's even doing any good, it's better to get up and move than not. And if you can't bring yourself to do it today, there's always tomorrow. 

That brings me to my next point. 

Change your expectations 

If you have high expectations that yoga will leave you feeling all zen, and you feel just as anxious when you started if not more, then maybe you’ve tuned into all that your body was holding. These are not normal times and your usual or new coping strategies are not supposed to have the same effect. You also don’t have to do the right thing all the time. That’s exhausting. If you want some chocolate, have some chocolate. Don’t feel like jumping on that family Zoom call? Skip it. You don’t have it in you to show up for work today? Take a mental health day. You don’t have to be firing on all cylinders right now. Like, what cylinders? 

Do things that actually give you spoons

Lastly, not all coping mechanisms are created equal. If you both like to mow the lawn and you like the outcome of a mowed lawn, then all the power to you. For many other coping skills, we may like the feeling of having done it after the fact but not in the moment. So, if marinating chicken for tomorrow’s dinner feels too effortful at the moment and it will actually take away your spoons, then Trader Joe’s pre-made Koma Fish Curry sounds pretty good and just needs a trip in the microwave. The dishes are too much today? Let’s try again tomorrow. Instead, watch three episodes of Queer Eye over a frozen burrito. It might just replenish your spoons. Might. 

We’re here for you 

If you need help with your self-care activities, our trained therapists are here for you. We understand because there are times when we’re going through the same things and have needed to tap into our toolbox to stay sane. We want to help you develop yours.


People-Bloom-Counseling-Redmond-Ada Pang.png

Ada Pang is the owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. She recently dyed her hair at home to switch things up. The last time she dyed her own hair was in high school. While it didn’t make everything better and it wasn’t supposed to, it was something she is reminded of everyday. It did help. A bit.

Little Things You Can Do In The Morning to Make Your Whole Day Better

Image by Free-Photos from Pixabay

Image by Free-Photos from Pixabay

What morning routine?

I know we don’t always have time to set up our day just right with a relaxing morning routine. But if you’ve ever done a wellness routine like meditation or yoga to start your day, you have to admit that the rest of the day goes more smoothly than days that you don’t, amiright?

Rushing around in the morning, jumping straight into whatever you have to do are all recipes for disaster. Whether it’s a work meeting, dropping kids off, or taking your Spanish exams  -  if you start right and mentally prepare for whatever the day brings, the tasks become easier and everything flows. 

But you don’t always have the leisure to drop in on a morning yoga class, meditate and make a nutritious breakfast. Less time-consuming, small things also help prepare you for your day, and these are the ones that have helped me.

Choose how you spend your time

With many of us working from home, we have a little more time in the morning than we would if we had to commute to an office. Let’s make the most of this time to do what’s right for your body and mind. And then there’s the social media problem. Consider how much time you spend waste scrolling endlessly, filling your mind with fluff and custom-tailored advertising just to you. The cost-benefit analysis isn’t great when you think of the hours spent and very little gained. Consider instead devoting just a smidgen of that time to something that will help you later. 

Consciously choosing how we spend our time gives us back a bit of the control we feel like we’ve lost as the world continues to throw new apocalyptic curve balls at us.  

Let’s say you only have 10 spare minutes in the morning. Here are some ideas for how to spend it wisely.

Move your body

Do stretches, do yoga, walk the dog, or roll around on the floor with your toddler - whatever moves that sack of bones and makes you happy. If you’re feeling ambitious, teach yourself a Youtube dance, or do a pilates video. 

It can be as quick as 10 minutes, but if you do more, give yourself a pat on the back. The nice thing about movement is that there is no movement too big or too small to count - meet yourself wherever you’re at and do what your body allows, even if you’re a little creaky. What matters is that you get your blood flowing and joints loosened up for the day ahead. This is especially crucial when you’ll be sitting in front of a screen for much of the day. 

Don’t forget to stretch your...vocal chords?

I discovered a trick by complete accident recently: it turns out singing to/at my dogs distracts them from whatever bad behavior they’re up to. Let me explain. The two nudniks were rolling around like maniacs nipping each other’s necks, which is all fun and games until someone gets hurt. When one dog inevitably went too far and the other yelped, instead of yelling at them as usual, I belted out “stop! in the name of love”...you know the rest. I may have added a little booty shake. They stopped, turned and looked at me. They were at my mercy, waiting for the rest of the lyrics. 

Ever since then, I sing out my commands - mind you this has to be a forceful singing with operatic gusto. When I do, my dogs are mesmerized and mellow out. Even stranger, I noticed it mellows me out as well. I feel centered and calm after letting it all out. This is reflected in my voice after I do it.  My voice is steadier and this makes me feel more equipped to face meetings, trainings, and talk to family. 

Mental health experts have corroborated this effect: humming and vocalizing can contribute to healing trauma, notably discussed by Resmaa Menakem in My Grandmother’s Hands, his work about healing racialized trauma. I can imagine how singing would be beneficial for trauma, considering how much it helped with my stress and anxiety. 

I don’t know about you, but for me, stress fries my vocal chords. My voice gets hoarse, weak, and I have a hard time projecting. Asserting my loudest, most confident singing voice in the morning wakes up my vocal chords and empowers me to be assertive in daily life. Singing has a physiological grounding effect on the body. So go for it - sing your heart out in the shower tomorrow morning and see how you feel!

Switch out the coffee for a wellness drink

Before you start accusing me of taking your coffee away - hear me out! If you’re a coffee junkie, I only mean for this to be an occasional replacement to mix things up, or even just an add-on item if you insist on your daily coffee fix. I wouldn’t dream of robbing you of the life-giving energy juice. However! Sometimes your body craves something more replenishing. Try starting your morning with a wellness toddy a couple times a week. It takes no longer than making coffee, and it’s a good way to leave behind a tired routine. Use your favorite herbs and spices in whatever combination you like. My favorite toddy combines turmeric, lemon or lime juice, hot water, and honey. Add some chili powder if you’re the spicy type. Steep some basil or mint if you like it herby. On hot summer mornings, make a superfood smoothie instead.

My turmeric tonic is full of antioxidants and Vitamin C, has anti-inflammatory benefits, and can energize you for the day ahead. Coffee is great for that mad jolt, but a wellness toddy has longer-lasting effects to make you feel warm and centered. 

Make yourself presentable, even if just for yourself

It’s all too easy to stay in the same clothes that you slept in all day, especially for those of us working from home and when we feel like there’s no one around to stop us (or no one to impress!). But whether you have to leave the house or not, making yourself presentable in the morning is key to feeling good the rest of the day.

Even if you don’t have anything planned, change out of the PJs, and put on something comfortable but presentable that makes you feel confident. Don’t forget your face. Moisturize, put on sunscreen, do that thing that brings out your favorite feature. It doesn’t take long, and it can make a difference.

You’ll be more ready to face whatever comes your way the rest of the day. You don’t want to get caught off guard answering the door in your bathrobe, or running out for that appointment you forgot about in your pink comfy pants because you didn’t take the time to get ready earlier.

Set intentions for the day

Are you stressed about something coming up? Instead of just running into it head on and being stunned by the results, try facing it deliberately and with intention. Let’s say you have an interview or presentation you’re stressed about -  imagine how you want it to go. Visualize being in a calm state of mind when doing the task at hand.

Writing down your intentions is key. The act of writing helps make things a reality. Whether it’s because it reinforces your desires subconsciously, or because you refer back to the physical writing throughout the day, it helps organize your thoughts.

Intentions can be reminders that regulate your emotional state and help you achieve goals. This is one of my recent intention lists from a weekday morning in the last week:

  • Approach things with curiosity

  • Stay grounded in my body

  • Find joy in the dogs, even when you worry about them

  • Discipline the dog from a place of love, not anger

Can you tell the dogs have been a focal point in my life lately? They were a great outlet for me to practice my intention setting. But you can do this with anything in your life, whether it’s a source of joy, anxiety, worry, anticipation, or anything that makes you feel emotionally unregulated. These are reminders for how to approach your day to keep the freak-outs at bay. That just rhymed, didn’t it?

If you need additional support, we’re here

As always, if you need more than what this blog has to offer, our clinicians are here to help. Sometimes having a neutral person brainstorm ideas with you is better than going about it alone. If you need help filing your taxes, cleaning your house or training your dog, that’s what accountants, cleaning service and dog trainers are for. We can’t help you in those other areas of your life, but for your mental health needs, we’re here for you. 


Karen Lenz People Bloom Counseling Redmond Executive Assistant.png

Karen Lenz is the Office Whiz and Insurance Guru at People Bloom Counseling. She writes blog posts as a human navigating this world, a client sitting across from a therapist, much like you. In her free time you’ll find her cooking, playing with the dogs, and fixing up an old camper that she hopes to take out to the lake this summer.


3 Tips for Coping with the Chronic Stage of a Global Pandemic 

Photo by Erik Mclean on Unsplash

Photo by Erik Mclean on Unsplash

From acute to chronic

July marks month five of COVID happenings in the US. We went from panic buying toilet paper to temporarily setting up work from home arrangements. Along the way, we adjusted to new rules at the grocery store and signage everywhere. We learned that schooling from home is not the same as home schooling. We might have gotten news about layoffs or if we’re still working, the ever-changing COVID policy rollouts. We order desks, laptop stands, chairs to make working from home more permanent. Clorox wipes reappear on shelves momentarily and there’s no shortage of companies selling you cloth masks. Leaving home without your face mask can feel like you’re leaving home without your phone. 

The reality of COVID

All in all, from the limited packages of chicken you can buy at the store to, “It’s the summer and I have nowhere to go!”, we’re reminded that COVID is staying, for now. While I’ve heard countless times, “Now if only this virus would go away!” or “I’m so done with this!”, we have entered the chronic stage of this global pandemic. It’s chronic in that it’s something we have to learn to deal with through the summer, into the fall and likely into 2021. Even if you don’t want to hear that, it doesn’t change what is. I see it as getting over the initial shock of, say being diagnosed with diabetes: one is still left with learning how to manage this condition.

Different times call for different strategies

The thing is, how we manage in the beginning is not how we manage now. Similar to my previous blog about building your wellness toolbox, we need different tools when we’re coping for the short-term versus planning for the long, or at least mid-haul. When the dust has settled but you’re tired of the same old same old, what are you to do? 

Here are three tips to cope with this next phase of COVID:

  1. Switch things up - Nobody says your furniture has to go up against the wall, you can’t have breakfast for dinner or date night can’t be in the middle of the week. Move things around, break the unspoken rules in your own house, see COVID as an opportunity to live outside the box. 

  2. Hold loosely onto projected changes - Whether it is the 50+ pages of reading put out by your district’s “Return to School Task Force,” your projected return-to-office date or version 7.0 of your work’s COVID procedures based on the latest CDC guidelines, the information is ever changing. Sure, stay abreast regarding changes and follow recommendations, but don’t get too attached. Before you know it, what’s in front of you might be replaced by yet the next best practice. 

  3. Without putting you or other people’s lives in danger, do activities that make you feel just a little out of control - While it helps for kids to be out of school, life has been super structured or otherwise restricted. Planning things out, wiping things down, following social distancing rules can make you feel in control, but it can also be exhausting. Since COVID, couples have been trying out new ways to pleasure each other. Similarly, with the nicer weather, think long bike rides, SUP or kayaking.

We’re here for you

If you need help coping with this phase of the health pandemic, we got you. Our caseloads tend to be lighter over the summer. Come in now so you can get a head start into fall. We’re here for you, 100% telehealth.


Ada Pang is the owner of People Bloom Counseling, a Redmond psychotherapy practice. She helps unhappy couples find safety and connection in their relationship. She also helps cancer thrivers and their caregivers integrate cancer into their life stories. She was looking forward to going out on her paddle board but slept in after catching Comet Neowise in the middle of the night. Next time.