FREE Book:Simple Steps To Overcome Depression

Do you feel persistent sadness and frequently overwhelmed?
Are you tired and lacking in motivation to do anything?
Do you frequently feel guilty or view everything as pretty hopeless?

These feelings may have crept up on you over time or might be the result of a difficult situation or transition you find yourself in at the moment.

Everyone has feelings of being blue or sad occasionally but if it has persisted for more than two weeks it is most likely that you are experiencing depression.

What Can I Do Right Now That Will Help?

When you feel sad and depressed, life’s challenges, big or small, are a lot harder to manage.

When clients first come in to see me they want to know how to feel less sad, unmotivated, angry and worried. They are often overwhelmed and not sure where to begin so I put together this booklet to highlight four areas in our lives that we can start to make changes and they will help you move in the right direction:

Section 1 – discusses symptoms and different types of depression so you know what you are dealing with.

Section 2 – highlights small things you can do which added together can result in big changes to your mood.

Section 3 – discusses the huge connection between our physical health and our emotional health and how it is so important to take the time to look after yourself. It also offers many suggestions on how to do it.

Section 4 – studies have shown that cognitive therapy works as well as antidepressants in helping people with mild to moderate depression and is useful together with medication for severe depression. This section explains what cognitive therapy is and why the relationship between our thoughts and mood is so crucial.

I put together this booklet with strategies I am always giving to my clients firstly, because they help and secondly, so clients can have something handy to refer to between sessions.

I am a big believer in giving handouts about the strategies we talk about during sessions because I think it is hard to remember everything. I also give new clients a folder so they will be able to keep all this information in one place. A sort of emotional health toolbox to get out and read when you need it.

Not everyone is able to come and to see me though so I decided to make these strategies available to everyone and I hope you find this booklet helpful too. I think it is a great way to get started but it is hard to do this on your own so please contact me with any questions you may have after reading it.

Dr. Allen’s professional license only allows her to work with clients who live in IL & FL and unfortunately does not allow her to give personalized advice via email to people who are not her clients.

Excellent Therapist!

Dr. Allen is a colleague of mine and she is an excellent therapist. She is warm, caring, and exceptional at her work. I refer clients to Dr. Allen and I highly recommend her if you are looking for a top notch therapist.

Jodi Petchenik, LCSW

Thankful for Dr. Allen’s Help & Support.

Thank you for all of your support. I am finally feeling so much better. I never thought I would get to such a good place in my life. Your voice and words of encouragement were extremely helpful.

Sharon T.

Gratitude and Growth

Thank you so much for all the support and counsel you have given me. You have made such a positive impact on my life and I very much appreciate it. I had some very dark days when I first came in to see you but I can now enjoy my life with my husband and two kids and I am emotionally present when I am with them.

Katy W.

Highly Recommended.

I had heard great things about Dr. Allen from a friend so I decided to try her. I have had therapy in the past as I have experienced anxiety and depression for many years but this is the most productive therapy I have ever had. I have really learned a lot and felt very supported. I feel my mood has improved greatly and my depression has significantly decreased. I would definitely recommend her if you are looking for a therapist.

Andrew S.

Dr. Allen Helped Me to Feel More Empowered

Dr. Allen has really helped me find my own voice. When I began therapy I would swing between being passive and doing whatever other people wanted me to do to being angry and frustrated. I have been on antidepressants for quite a few years but it wasn’t really working. Through therapy I have learned to listen to my own needs and to speak up. I used to worry that people wouldn’t like me if I didn’t agree with them but when Dr. Allen gave me the support I needed I challenged my fears. I spend a lot less time feeling angry and depressed now and I have really widened my social network. This is how I have always wanted to be but didn’t know how to get there. Dr. Allen has a very reassuring manner and makes you challenge yourself but by using small steps so you feel ready to do it. I have really come out of my shell and would recommend anyone who is feeling depressed to come and talk with her.

Rebecca F.

Trusted & Knowledgeable Therapist.

When I need to refer any of my patients for talk therapy I immediately think of Dr. Allen as she is wonderful at helping people with severe and complex issues really get to the root of their problems. She is very caring and knowledgeable and I have found her extensive experience really helps people to change their lives for the better.

Dr. Teresa Poprawski

If you are thinking about getting counseling and you’d like to talk to someone about the things that are troubling you, I am happy to help.