https://sarahbyrnelicsw.com/blog daily 0.75 2025-06-04 https://sarahbyrnelicsw.com/blog/home-for-the-holidays monthly 0.5 2022-11-28 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/8a2e26e1-9010-4968-8453-45ba96545c49/Home+for+the+Holidays+Group+Flyer.png Blog - Home for the holidays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1669664113812-3W0MUCRS35VLIUGM970Y/unsplash-image-u6fDUe2x11g.jpg Blog - Home for the holidays - They feel like they are needing rest and relaxation after a hard semester at school, they have also gotten used to a certain level of independence, living by their own rules, timelines, and boundaries. For many, this is the first time they’ve had to truly be 100% responsible for themselves, which is a HUGE milestone, usually taking a lot of effort. Once they do find their footing though, their confidence grows every day, which is equal parts terrifying and awesome. A common pattern that I’ve seen with my clients, I also remember vividly going through myself when coming home from college during breaks, is this weird shift in dynamics between parents and their young adult children. The boundaries are different, the relationship has shifted, and the social roles are in a new dichotomy of parent/child, and roommate. Another pattern is this subtle (or maybe not-so-subtle) experience of regression, for both college students and their parents, it’s like something in our brain takes in the familiar environment, and it puts us back into a mindset of previous years. Parents lean back into a caretaker roll, and young adults slip back into some level of dependency, and this happens in varying degrees for everyone. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1669664787098-KCDUL9D1TZKNH3VDOMDG/unsplash-image-_qN6tmGjmtg.jpg Blog - Home for the holidays - Boundaries are beautiful things in scary wrapping. There are so many stigmatized narratives around setting boundaries, that they’re mean or unkind, that it’s a form of punishment or attempt to control others, when nothing could be further from the truth. When set intentionally and healthily, boundaries make relationships more positive and stronger. Communicating your needs, perspectives, and emotions to your loved ones in a clear and kind manner can go a long way. https://sarahbyrnelicsw.com/blog/parenting-a-perfectionist monthly 0.5 2021-03-09 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1615234242929-WT0Y0XY69JMWH12L6GFL/unsplash-image-JEp1xpBVJVI.jpg Blog - Parenting a Perfectionist - What can we do when we feel stuck? Instead of trying to fix or avoid – try to practice compassion instead. This involves paying attention to our feelings, acknowledging if we’re in our fixed or fatalistic mind, leaning in with curiosity, and reminding ourselves that this is a cycle we can break. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1615233368010-J2UBOEOUNIFJ24ZAB1BU/unsplash-image-RTJIXQNne68.jpg Blog - Parenting a Perfectionist - Society sees it as a strength. High-achieving, hardworking, outgoing perfectionists are the people who got us to the moon, who invented smartphones, changed the world... but it can have negative impacts on our relationships and our well-being. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1615233737672-50TGAJSIMLEIAURXL9N8/unsplash-image-lRQouvQf1-w.jpg Blog - Parenting a Perfectionist - The first is a “Fixed Mindset” which takes the view that change is unnecessary. The go-to response for uncertainty is to ignore obstacles, proceed full speed ahead, and put up defenses and avoid the pain of feeling incompetent. They are going to try and reject anything that makes them uncomfortable. This can be especially tough because it can damage relationships. You’re not picking up on cues from other people or what’s going on in the environment. Then we have a “Fatalistic Mindset” which, instead of vigorous resistance, is more based in giving up or shutting down. This is more of a “screw it all” mindset – there’s no answer to this so I’m just going to give up. Dismissive avoidance is a way to detach from a problem, which might give some relief in the moment, but thrives in secrecy and always comes back to bite you. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1615235674797-HYE3XBF98SQ87CIYEDOY/unsplash-image-72zsd_fnxYc.jpg Blog - Parenting a Perfectionist - Fear of criticism or fear of being the center of attention is normal. Vulnerability is scary. It’s natural for us to fall back into patterns of fixed or fatalistic mindsets, we’re just trying to protect ourselves. It’s important to validate our own emotions, as well as understand that our emotions are not facts. If you want to learn more about Radically Open DBT for more strategies, check out the links below: Being Kind to a Fixed Mind Coping Skill: Heat On/Heat Off Flexible Mind is a Happy Mind https://sarahbyrnelicsw.com/blog/3-dos-and-donts-for-parents-of-anxious-teens monthly 0.5 2021-02-22 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1613588033443-KD8AGW2LZ4V3025MUGOK/Screenshot_20210205-124913_Instagram.jpg Blog - 3 Do’s and Dont’s for parents of anxious teens https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1613587785560-GZ1NOYQZW1SSXTAYDI4N/image-asset.jpeg Blog - 3 Do’s and Dont’s for parents of anxious teens - Anxiety can look different for different teens. There are anxious kids who become high-strung and their anxiety is super-obvious and impossible to ignore. Then there are equally as anxious kids who seem fine because they’re avoiding the things that cause them anxiety. Perfectionism centered anxiety can fly under the radar, and is easily perceived by others as a hard work ethic, or great time management, when really they are struggling inside to keep it together. Below are some tips and tricks from a therapist: The do’s and dont’s of parenting anxious teens! https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1613588267001-J4BZFCJA2WG6RMMRCLOU/image-asset.jpeg Blog - 3 Do’s and Dont’s for parents of anxious teens - Parenting is no small feat in itself, but parenting anxious teens is a whole other ballpark. Hope you got something out of this blog post. As much as I love helping and supporting teens and young adults, I’m just as happy to work with parents. If you have any questions about anything I wrote here, or maybe something that I missed, please don’t hesitate to reach out. https://sarahbyrnelicsw.com/blog/its-alright-to-miss-a-note-perfectionism-for-musicians monthly 0.5 2021-02-22 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1612919605705-T3YDNIQSZHMCEICUOA77/image-asset.jpeg Blog - It’s alright to miss a note: perfectionism for musicians Right now, with COVID19 feeling unending, there is no work out there. As if musicians weren’t undervalued enough by society as a “real job”, support for musicians is even less now. No financial or emotional support. Aside from the global pandemic, it’s hard enough to get your footing - often, being a musician means that you’re expected to live and breathe music, do 3 different gigs in one day plus a day job? That is a LOT. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1612919885411-HE738K9M9SX7ZFNIMUF3/image-asset.jpeg Blog - It’s alright to miss a note: perfectionism for musicians - Therapy for musicians I’m not going to direct you or try to be your coach. We will work together towards common goals, your goals. Therapy isn’t about constructive criticism, it’s a place where you’re in control, you can feel free to be imperfect, and find your authentic self again. I would love nothing more than to help you get there. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1612983464553-2ISQKRCAWEYA2RO849QK/image.jpg Blog - It’s alright to miss a note: perfectionism for musicians - I would like to now direct your attention to the following facts: Beyonce fell on stage. Madonna fell on stage. Yo-Yo Ma has broken a string during multiple major performances. Famous or professional musicians make mistakes all the time and we still love them for it, sometimes even more than before because they're human. And they all still have successful careers, people who love them. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1612919233813-6JPRUAMB1A2GXOQQJLQH/image-asset.jpeg Blog - It’s alright to miss a note: perfectionism for musicians - ASK YOURSELF… What are musicians conditioned to thinking is acceptable? What are the fears? Common ones I hear are: “If I don’t take the criticism, there are dozens of my peers waiting to take my place who will;” “If I can’t add 5 new pieces to my rep by this semester then what’s the point?” https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1612919088149-CDGQHQ5UJG5UC22NTUDD/image-asset.jpeg Blog - It’s alright to miss a note: perfectionism for musicians - The unfortunate truth …is that it’s extremely common for musicians to stay up until ungodly hours practicing a song or arrangement. Why do they do that? Most likely because if they don’t perform perfectly in their next lesson, their classical, probably esteemed coach will tear them to shreds and/or provide dismissive criticism. “If you can’t handle it, then leave” the passive-aggressive and excruciating comment made by actual professionals to actual students. https://sarahbyrnelicsw.com/blog/what-does-mental-health-have-to-do-with-theatre monthly 0.5 2021-02-22 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1612215706860-B0ZMSCWPSKRZWWQS2M58/image-asset.jpeg Blog - What does Mental Health Have To Do With Theatre? - During the time of COVID19, obviously theatre isn’t happening. Here are some resources for you to check out from anxiety relief to your necessary theatre fix: ADAA Anxiety Resources Coping Skills for Anxiety Free Broadway Livestreams All Your Favorite Stream-able Musicals https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1612211507833-3EGBOXRKLHIL3G359SCP/mental+health+challenges+%28specific+to+theatre+people%29+%282%29.png Blog - What does Mental Health Have To Do With Theatre? - So, there are pros and cons… The world of theatre and music can be a place of love, support, joy and laughter. A group of misfits that become a family. It is a beautiful and treasured community and that can never be understated. Somehow, at the same time, it can be a place that puts on an enormous amount of pressure. Auditions force us to compare ourselves to others, rehearsals can make us shift our personalities to fit a certain directors’ style or a casts’ humor. Just because we love belting out our favorite showtunes, and the inside jokes that come with every theatre experience, doesn’t invalidate how hard it can be. Even if you go into every audition with confidence, or you landed the role you wanted, there are always expectations to fit in, perform well, do everything you’re told, etc. and that can be exhausting. https://sarahbyrnelicsw.com/blog-1 daily 0.75 2025-06-10 https://sarahbyrnelicsw.com/blog-1/mashed-potatoes-with-mushrooms-and-brussels-sprout-dml76 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588647101271-2Z1BJ6CARR5YPF46IMMW/image-asset.jpeg Blog posts - Mashed potatoes with mushrooms and brussels sprouts https://sarahbyrnelicsw.com/blog-1/beetsalad-aa6h7 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588646511943-7ND7VMAMYX4VNKBWFKT8/image-asset.jpeg Blog posts - Winter beet salad https://sarahbyrnelicsw.com/blog-1/goldenmilk-klhfh monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588644326233-XHNWNULHT6162VSVNMM6/image-asset.jpeg Blog posts - Golden milk https://sarahbyrnelicsw.com/blog-1/carrottahini-scgw9 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588643295299-E37QMPWT8SI0CS3S0W0R/image-asset.jpeg Blog posts - Roasted carrots with walnuts and tahini https://sarahbyrnelicsw.com/blog-1/watermelonsalad-ag9r2 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588642230099-V8VX84X0I1MY9Z5QUAUY/image-asset.jpeg Blog posts - Watermelon and feta salad https://sarahbyrnelicsw.com/blog-1/face-mask-d3ry6-7el6a monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588641774965-6SR6G7N69MVRCYYTY6D9/Stocksy_comp_2263541.jpg Blog posts - Spinach and persimmon salad https://sarahbyrnelicsw.com/blog-1/face-mask-7s69z monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588193268657-ZR40QF5GTKGIINHMBIGG/image-asset.jpeg Blog posts - Energizing face mask https://sarahbyrnelicsw.com/blog-1/ginger-soda-k6hb7-w85w4-8tgcs monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588112672204-5R5EUMXRE0JNC5340XUI/Stocksy_comp_1276830.jpg Blog posts - Salmon power bowl https://sarahbyrnelicsw.com/blog-1/ginger-soda-k6hb7-lxe9p monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588110240245-9M0K0FBTMOBTTRR8ZSPN/Stocksy_comp_2610683.jpg Blog posts - Fruit and yogurt bowl https://sarahbyrnelicsw.com/blog-1/pea-amp-goat-cheese-crostini-ckhz5 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107306104-9A7C74TZ8VV2KO71MBBU/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107066845-1W1OJIA4APRMC3QSFNZ0/Stocksy_comp_2054574.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107039010-XOV7KLGV11SD788ED0MJ/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://sarahbyrnelicsw.com/blog-1/5fc13kx3gk3xyhnyx4gajo22ky42m0-dbk4h monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588105503045-KGKEQNFRUH50V5B76555/Stocksy_comp_1953842.jpg Blog posts - Avocado toast https://sarahbyrnelicsw.com/blog-1/ginger-soda-crsae monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588106309579-O1Z1WILO0N4M30RWB9Q8/Ginger+Soda Blog posts - Ginger soda https://sarahbyrnelicsw.com/blog-1/category/Recipe monthly 0.5 https://sarahbyrnelicsw.com/blog-1/category/Wellness monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Beauty monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Breakfast monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Autumn monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Winter monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Dinner monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Summer monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Skin monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Snack monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Drink monthly 0.5 https://sarahbyrnelicsw.com/blog-1/tag/Spring monthly 0.5 https://sarahbyrnelicsw.com/home daily 1.0 2023-03-21 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1624379285022-PLM367VN92F1N35EG3ZG/in+chair.JPG Home - My clients struggle just like you… Despite being outgoing and hardworking, life can be hard, and that sucks. When they first come in, they feel like they have so much to say, but nobody they feel comfortable saying it to. Despite being surrounded by well-intentioned friends and family, they feel anxiety and guilt about opening up and expressing how they’re feeling. They fear being brushed off, being told “this will pass” or “think of how it could be worse”. They obsess over previous conversations where they may have said something wrong. They fear burdening their friends with their emotions that feel so persistent. They worry that people would go overboard and try to “fix it” instead of just listening and letting you get it all out! Let’s talk about perfectionism, and how anxiety creates roadblocks from the life you want in so many ways. Being a teen or young adult comes along with plenty of yearning to be perfect, fear of judgment, feeling not good enough, and having to deal with pressure to be what somebody else wants you to be. As far as anybody on the outside knows, you’re doing just fine, but inside you feel tired and stressed out. You’re doing your best to keep up with grades, friends, work, family, and everything else, but your emotions and wellbeing always end up at the bottom of the list. Oftentimes, my clients are looking to feel seen, heard, validated and that their best is good enough. If you’re feeling exhausted, anxious, or paralyzed by perfectionism, you’ve come to the right place. https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1624379429952-YBGFLB646LOD1ZHM59OV/unsplash-image-tSlvoSZK77c.jpg Home - In a world of pressure & Expectations There so much is out of your control, therapy is a place where YOU are in the driver’s seat. It’s okay to feel tired, discouraged, hurt, or however you feel. We can easily fall into patterns where we suppress our emotions or compare themselves to others, but there is hope. Therapy can be the place where you let it all out, where you can be your authentic self and share freely about the struggles and the wins. My therapeutic approach is friendly, validating, and person-centered, which means that you get to decide the pace when we work together. My clients develop higher self-esteem, confidence to share their thoughts and emotions and healthy boundaries so that they feel comfortable sharing their unique and authentic selves with others. You can have the life you want, call to set up an appointment, I would love to help. https://sarahbyrnelicsw.com/about daily 0.75 2021-08-18 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1624379467040-1LYBNLVIWQUABZRVPBYT/flowers.JPG About - Hi, I’m Sarah. I’m a Licensed Independent Clinical Social Worker practicing in New Hampshire and Maine. Before opening my practice, I worked as an outpatient therapist, a crisis clinician, case manager, and residential counselor for individuals, groups, and families. Before my professional career, I was once an anxious, highly emotional, over-achieving teenager... these are the people I am most eager to help. I have experience working with people of all ages, but find that my teen and young adult clients are who benefit the most from my therapeutic approach. I am quirky, high-energy, and highly motivated to help my clients work through difficulties or stuck places. I am originally from Portland Maine, and received my undergraduate degree (BSW) from the University of Maine in 2017, staying close to home as I worked as a residential counselor for teen girls. I earned my graduate degree (MSW) from Boston College via the Advanced Standing Program in 2018 with special concentration in Mental Health, during which I worked as a clinical intern for teens and their families at a Partial Hospitalization Program. I began my post-graduate work in Nashua, NH before making my home and private practice in Portsmouth. https://sarahbyrnelicsw.com/faqs daily 0.75 2023-06-15 https://sarahbyrnelicsw.com/contact daily 0.75 2025-06-04 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1624379584516-KFBPQYVDHAVH88HPRUPR/at+desk.JPG Contact - i would love to work together Reaching out can be scary, but it can be the most important first step towards the life you want to live. https://sarahbyrnelicsw.com/404 daily 0.75 2021-01-29 https://images.squarespace-cdn.com/content/v1/5ffc6ed4a24aef1e5b964ea6/1611878519247-DVDVP1PE39FRP5SH998Y/404.png 404 https://sarahbyrnelicsw.com/home-1 daily 0.75 2025-06-10 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1597176196847-DWX802R675NDDR8YJFWY/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1597176222878-VNO4IURU4A6FKY574C29/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Home