Tag Archives: depression

Do You Feel Like an Underdog?


Harry Potter. Katniss Everdeen. The Chicago Cubs.

These are a few of the underdogs many of us have rooted for. (OK, if you’re a Cleveland Indians fan, you weren’t rooting for the Cubs, but millions of people were!) They are people who seem to have the deck stacked against them, but who persevere anyway.

Why do we love underdogs?  One idea is that we believe life should be fair, which leads us to favor the underdog. Underdogs are also perceived to work harder than their rivals. A team or entity that seems likely to lose is not, however, championed as an underdog if it has a lot of money or other resources. (retrieved from http://psychcentral.com/news/2007/12/24/why-do-we-root-for-the-underdog/1699.html) That last statement might have thrown the Cubs’ underdog status in doubt, as they clearly had lots of resources at their disposal. Still, 108 years without a World Series win carried a lot of weight! [I will also say, as a side note, that it seems the statement excludes a certain presidential candidate from underdog status.]

I think another reason we root for the underdog is that we can readily identify with him or her. Of course, there are people who are used to success and expect to win, but many of us don’t. In fact, a person can easily feel like an underdog even when she isn’t one, just because she’s used to that mindset. I think experiences of being “one down,” particularly in childhood when we’re at our most impressionable, translate into a lifelong feeling of being an underdog. There is still a part of us that identifies with the powerless child we once were.

It’s no coincidence that characters like Harry Potter and Katniss Everdeen are children fighting adults. This accentuates the seeming futility of their quests. Knowing how these stories go, we expect them to win in the end, but that doesn’t stop us from being afraid that they won’t. In cheering for them, we also cheer for ourselves and our own chances to triumph.

What are some of the challenges that you face? Do you believe that you can prevail, as you believe the novels’ protagonists (or the baseball team) can, or do you feel like you’re not good enough to rise to the challenge?

I’ve written before about Automatic Negative Thoughts, or ANTs. These ANTs tell you that you won’t come out on top. For instance, if you own a business, you question the worthiness of your product or service and wonder why anyone would want to pay you for it. If you aren’t self-employed, you feel “less than” other employees and assume someone else will always get the big project, promotion, etc.  If you’re on an online dating site, you figure that your profile will be overlooked by anyone worth dating.

The thing about ANTs is that they’re usually exaggerated or false; if there is some truth to them, there’s often something that can be done about it.

The next time you find yourself assuming you’re going to be the loser in a situation, step back and look again. Look at yourself as if you’re a friend who’s on the outside looking in. What are the chances that you’re right? Is there any truth at all to your belief? If there is, can you do something to improve your chances?

If you’re a business owner, look at your business history. Unless you’ve just started your business, I’ll assume you have succeeded in finding at least one customer or client, probably many of them. What was it that attracted them to you? Is that point of attraction still there? What can you do to make your product or service even more appealing? There’s nothing more empowering than finding specific actions that will help you to improve your chances of success.

If you’re worried that you won’t be assigned a big project or get a promotion at work, remind yourself of what has happened in the past. Have you been assigned projects or gotten promotions in the past? If so, did you rise to the challenge and do a good job? If you did, chances are good that you will continue to succeed and get noticed by your employer. Success breeds success, right? If, on the other hand, you haven’t been assigned big projects or gotten promotions (and there are projects and/or promotions to be had), or they haven’t gone well, look at what you can do to change that. Can you get more training? Can you speak up more on your own behalf? Can you take some initiative to show what you can do? If it doesn’t feel like you’re getting anywhere in your current job, can you consider looking for another job?

And regarding online dating…as I tell my clients, there are lots of potential partners out there, and you only need to find one. What are the chances that there isn’t even one person with whom you are compatible? (Here come the ANTs again…take a moment to stomp on them. Look at this situation from the perspective of one of your friends. Would he or she say that there’s no one out there for you? Probably not!)

How will you rise to the challenge today (or maybe tomorrow)?


Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.



Your Mind Is a Dangerous Place

Committee signs

“Your mind is a dangerous place. Don’t go in there alone.”—author unknown

For several years I worked at Chrysalis House, a residential treatment center in Crownsville, MD for women with addictions. Chrysalis House residents who spent significant amounts of time by themselves were regularly warned of the danger of “isolating.” Many of them had a problem with this, as they felt a need for time away from the other 20+ plus residents of the house. How were they to tell the difference between healthy solitude and “isolating?”

The difference, I think, lies in what is going on inside a person’s head when she’s alone. Twelve step groups speak of the “committee” meeting, meaning that a person’s unhealthy thoughts are getting the better of her. The committee causes isolation; solitude alone does not. Isolation, therefore, can happen even when a person is surrounded by other people.

What does the committee tell you? Nothing good! Here are some of the messages you may get from your committee:

“You’re not good enough.”

“You’re going to fail.”

“Nobody likes you.”

“You’re unlovable.”

“You’re on your own.”

“You don’t have the right to exist.”

You’re not [thin, smart, rich…] enough.”

Do any of those sound familiar?

The committee plays a significant role in anxiety and depression. One reason that depression and anxiety tend to persist is that we use our minds to understand our world. If you are dealing with anxiety or depression, your means of perceiving and interacting with the world is filtered through negative thoughts and feelings. This is the committee at work.

A great way to defy the committee is to get an outside perspective, possibly from a family member, a friend, a therapist, or a member of the clergy. He or she will be able to look at your situation more objectively and help you to see the flaws in your internal logic. If you are self-critical, talking to someone who cares about you will help to cut the committee down to size.

The committee uses a variety of techniques, often called cognitive distortions, to make you feel inadequate or just plain wrong. These cognitive distortions can also be called Automatic Negative Thoughts, or ANTs. There are different types of ANTs, including mind reading; fortune telling/catastrophizing; a negative mental filter; maximizing and minimizing; and all or nothing/black and white thinking. For more information on ANTs and how to “stomp” on them, sign up for my free “Don’t Believe Everything You Think” e-course by filling out the form on this page.

Choosing Recovery

The hand rejects alcohol

Alcoholism is not a choice. Recovery is.

Alcoholics are not bad people or moral failures. They do not choose to become alcoholics, but they are responsible for their behaviors. While they do deserve empathy and compassion, it is up to them to choose abstinence and, ideally, to seek recovery.

I usually write about the effects of growing up in an alcoholic family; I don’t generally write about the alcoholic’s own struggles. The two are actually very similar. An alcoholic is almost always the product of an alcoholic or otherwise dysfunctional family. Those who become alcoholics try to cope with the stresses of their upbringing by drinking. Ironically, an alcoholic drinks to gain some control over her life, only to lose that control to alcohol.

When I worked at Chrysalis House, a residential treatment program for alcoholic and/or drug addicted women, one of the first things a resident did as part of her therapy was to write a goodbye letter to drugs and alcohol. The letters were written as if to abusive boyfriends.

This is quite accurate. Alcohol and other drugs do become an alcoholic or addict’s primary relationship, shutting out sober friends and loved ones. Like relationships with abusive boyfriends, the relationships with alcohol and drugs start out well, but gradually deteriorate into abuse. At that point it becomes very difficult for the abused person to leave because the abuser has such a strong hold on her.

It is difficult to choose sobriety. It is hard to give up that “friend,” that coping mechanism. It’s hard to overcome the habit of drinking. But it can be done, and only the alcoholic can make the choice to do it.

If you suspect you may be an alcoholic, you have a choice of recovery possibilities. Some people just stop drinking and never drink again, although this is often ineffective, in part because it doesn’t address issues that underlie the alcoholism.

A popular choice is Alcoholics Anonymous (AA), a 12-step program that helps people to become and remain sober. AA meetings can be found anywhere, and at pretty much any time, so it’s not hard to take advantage of this option. For more information on AA and a list of meetings in your area, visit www.AA.org. For those who object to the spiritual aspects of AA, there are other programs such as SMART recovery (www.smartrecovery.org).

Some people may seek individual or group counseling, either as an adjunct to a recovery fellowship or on their own. Both kinds of counseling can help you to identify underlying issues and triggers for drinking. There are advantages to each. With individual counseling, the entire session is focused on you and your particular issues. The advantage to group therapy is that you will be validated by a group of people who have similar thoughts, feelings, and experiences to yours.

If AA and/or individual or group counseling are not enough to help you to keep sober, there are more intensive types of therapies you might explore. One is intensive outpatient treatment (IOP). In an IOP, you attend group sessions several times a week, each session lasting at least a couple of hours, either during the day or in the evening. IOP, as with the group therapy I already mentioned, can help you to see that you’re not alone in your struggles. IOP also offers education about alcoholism and addiction.

The most intensive therapy for alcoholism is inpatient treatment, which involves spending a couple of weeks to a month or more in a residential treatment setting. This, of course, requires time off from work and other daily activities. It can be extremely helpful, though, because the longer you are away from alcohol, the better it is for your recovery. During inpatient treatment, you attend groups (educational and therapeutic), AA meetings, and individual counseling. Depending upon the program, you might also receive acupuncture and/or other adjunctive treatments.

If you are an alcoholic, try not to judge yourself too harshly. Remember that you are a person with a problem, not a person who is a problem. You did not choose to become an alcoholic, but you need to take responsibility for yourself and your actions and choose sobriety.

Why not make that choice today?


Jennifer Beall is a psychotherapist and drug and alcohol counselor in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.






Early Losses

Little Girl On Swing

The losses I mentioned in my last post are, of course, not the only ones. For instance, what about the loss of things or people you never actually had? Do you consciously feel a sense of loss in those cases, or maybe just a vague sense that something is not right, or do you never even think about the fact that your “normal” is not that of most people?

I’m thinking particularly of the loss of a parent’s love and attention. Some children, for instance, have parents die before they’re born, or early enough in their lives that they don’t remember them.

Death isn’t the only way to lose a parent, though. I mentioned divorce in my previous post, in the sense of losing a spouse. But divorce also affects children. If divorced parents don’t share custody of their children, one parent may essentially be lost, even if he has not died. At times one parent will desert the family and rarely, if ever, be heard from again.

These are pretty obvious losses; one or both parents is/are physically absent. What happens, though, when a parent is physically, but not emotionally, present? Some possible reasons for this are chronic mental or physical illness, alcoholism or some other addiction, and frequent absences from home (traveling for business or working late, for instance).

Let’s look at chronic mental or physical illness first. Actor Alan Alda said, “I was a child, and my mother was psychotic. She loved me, but I didn’t really feel I had a mother. And when you live with somebody who is paranoid and thinks you’re trying to kill them all the time, you tend to feel a little betrayed.” He had a mother who was physically present in his life, but she was unable to give him the positive attention he deserved. In this case, the adult, rather than the child, became the focus of attention in the family.

Your parent doesn’t have to be psychotic for this to apply, though. Many times I’ve had a client talk to me about having a mother who was so depressed that she didn’t leave her bedroom for days on end; she didn’t take care of the kids or the house, so it became their job to do so. This can also happen with a parent whose chronic physical illness renders her unable to care for her kids the way they need her to do.

And then there’s the alcoholic parent. What do you do when your father is as likely to be drunk as not, and your mother focuses all of her attention on trying to fix him? What is left for the children? Not much. What they get, instead, is unpredictability and emotional and/or physical danger.

It’s possible for none of these things to be true, but for a child to nevertheless not have her needs met. There are parents who are too self-absorbed or too busy to parent their children. Or they may suffer from anxiety or a type of low-grade depression called dysthymia. In this case, it’s not as apparent that something is wrong. The parents are not obviously mentally or physically ill, but still they are unable, or unwilling, to give their children positive attention.

Do you recognize yourself in any of these scenarios? If so, you may want to read books on the subject and/or seek counseling to work through the issues that have resulted from your loss(es).

There are many books that may help you to better understand yourself and overcome the effects of your childhood. One is my book, Me Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself. Many other helpful books can be found in the “Resources” section at the end of the book.

If this post did resonate with you, what will you do to help yourself overcome the effects your childhood has had upon you?



Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.


Allowing Grief

Depressed woman

Right now I’m sitting next to my 15-year-old cat, Willow, who is about to die. This is the worst part of having a pet—having to say goodbye.

You, too, may know that losing a cat or a dog means losing a beloved family member. Even if that’s not true for you, though, it’s likely that you’ve lost at least one person who was important to you. This doesn’t have to be through death. For instance, if another person who has been a regular part of your daily life moves away, it is still a loss. If you get divorced or separated, it is a loss. If your child goes away to college, it’s a loss.

At first people will probably be sympathetic, but after a while, they’ll get on with their lives. At times like this, you may feel separated from the rest of the world. Everyone else’s life has gone back to normal. How can they be so happy when you’re not?

I have had many clients ask how long it’s appropriate to grieve. There’s no easy answer to this. Grief often lasts longer than your family and friends think it should. They may ask you when you’re going to get over it. That doesn’t help—grief is not something you can just decide to get over. It can be hard to know when it’s time to let go. Allowing yourself to feel all of your feelings is one thing; getting stuck in them, unable to return to normal functioning, is another.

You will never fully get over your loss. Life will never be the same as it was before. But there are things you can do to help yourself in the grief process. In the case of a loss through death, of course, there is generally some sort of memorial service that will help you to begin to process your feelings. But other losses need to be processed in some way, as well.

You might write a letter to a person who has left. You may or may not decide to send it to that person; it can be easier to be completely honest about your feelings if you don’t send it. Journaling your feelings can be a great way to work through them. You might remind yourself of significant times you shared with the one who is gone. Even without a funeral service, you may decide to have some sort of ceremony or gathering to mark the change that has happened.

Whatever others say, don’t be afraid to take the time you need to deal with your loss. If you feel stuck in your grief, though, consider the possibility of some counseling. It can help you return to your life, even without things going back to the way they were before.



Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.


Don’t Just Do Something, Sit There!

Tag With Relax

Most of us often feel like we have too much to do and not enough time to do it, but this time of year can be particularly bad. If you want to relieve some of that stress, it’s the perfect time to practice meditation!

“Wait a second,” I can hear you saying, “How am I supposed to add more to my schedule when I’m already too busy? And how is that supposed to make me feel better?”

First of all, forget the stereotypical picture of someone sitting in lotus position for an hour, keeping her mind completely blank. This is not what meditation is for most of us.

You can meditate using any amount of time that you have. In fact, it makes sense to start for a maximum of five minutes while you’re getting used to it. You can gradually work up to a longer amount of time, but there’s no “right” length for a meditation session.

There are many kinds of meditation, but one of the easiest is a breathing meditation. Sit or lie in a comfortable position, preferably somewhere quiet where you won’t be disturbed. It often helps to turn off the lights. Close your eyes or look at a neutral spot ahead of you.

Take deep, slow breaths, inhaling to the count of five, pausing, then exhaling to the count of five. You can either continue counting or just say “in” during your inhale and “out” during your exhale. Don’t expect to be able to keep your mind completely blank; thoughts will pop up. When you do have a thought, just notice it and let it go, like a cloud floating across the sky; then return to your breath.

Continue this for whatever period of time works for you. The more you do it, the more relaxed you are likely to feel, not only while meditating, but during the rest of your day, as well. At times when you feel stress coming on but you can’t meditate, just take some deep, slow breaths. This will help restore you to calm.

No matter how daunting meditation seems to you, it is a doable practice. You don’t have to be a Zen master to benefit from it. Why not give it a try?


Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.

When Facebook Isn’t Your Friend

I have several clients who are considering deleting their Facebook accounts. Shocking, isn’t it?

You know the benefits of Facebook. You can reconnect with friends from the past. (For instance, how many of you, like me, are now connected to people you hadn’t heard from since high school?) You can also keep up with the goings-on of people who are closer to you. And don’t forget all of those cute pictures of children and pets!

If you want to be outraged, there’s usually at least one link to an article about something really bad someone did to someone else. There are article links you may find funny or helpful, as well. There are posts that make statements you agree with, and ones you don’t (which you can critique, of course). There are as many quizzes as you have time for (“Which ‘Big Bang Theory’ character are you?” “What color best represents you?” etc.)

So what’s not to love? One thing is the amount of potentially productive time that is swallowed up by Facebook. You know you’ve done it—spent time on Facebook when you could have been doing something that actually needed to be done, or even something that you wanted to do. Sometimes, if you’re like some of my clients, part of that time is spent “cyber-stalking” old boyfriends or girlfriends, even though the “stalker” knows it’s best to just move on. It’s so tempting, though, and so easy to do…

The main complaint that I have heard from clients, though, is that Facebook doesn’t represent reality. People post their triumphs, their happy photos, and their “Aren’t I silly?” moments. They post things they’re doing that no one would have asked about. Sometimes they post updates about their health or that of their loved ones.

But where are the posts about their failures? How many people have you seen admitting to having wronged someone? How many people say, “I have a drinking problem and I’m afraid I can’t stop” or “I treat my spouse and children badly on a daily basis” or “I’m lost and don’t know what to do with my life”?

We know that Facebook generally isn’t the place for really deep self-revelation. For someone with depression, anxiety, low self-esteem, and/or a history of trauma, though, reading Facebook posts can make it seem as though she’s the only one who doesn’t have it all together. Everyone else leads a successful, happy life; she’s the only one who doesn’t get it. What is she doing wrong? Where’s the missing rulebook for life? These thoughts can make a lonely person even lonelier, or a person who feels broken feel even more so.

I’m not saying that you should abandon Facebook, but take some time to think about it and what it represents. Remember that if you base your opinion of others’ lives on their Facebook posts, you will get a very distorted picture. And, as always, remember not to compare your insides to someone else’s outside!



Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.

What’s Your Superpower?

My daughter loves the PBS show “Wild Kratts,” in which the Kratt brothers explore the amazing powers of various creatures in the wild. Often, the brothers point out that humans have so far been unable to replicate those powers. One example is the gecko’s ability to walk on walls and ceilings. (I won’t attempt an explanation of that ability here!)

Does this make you envious of geckos? It is a pretty cool ability, and it might be useful at times, but would it be worth trading all of our uniquely human abilities to get it? Of course not.

You may not envy geckos, but I’ll bet you’ve envied another person at some point in your life. You might be surprised at what or whom they envy, though—it might be you! As they say in 12-step programs, “Don’t compare your insides to someone else’s outside.” In other words, other people, even if they seem self-confident, may have more insecurities than you think.

For instance, consider Suzanne, who was at her daughter’s dance class. She noticed, as she had in the past, a couple of the other mothers who were considerably thinner than she was; she found herself envying them for this. This was put into perspective, though, when their conversation made it obvious that they felt self-conscious about their bodies compared to certain other women they’d seen recently.

I sometimes see other people and wish I had some quality of theirs—physical appearance, athletic ability, cooking or craft-making skills, etc. But then I realize that I wouldn’t want to trade all of who I am for whatever that quality might be. Would I want to give up the job and the family that I love so that I could be that person? Would I want to give up my unique strengths and abilities? No, I wouldn’t.

Take some time to think about the qualities you wish you had. Then take some more time and think about all of the positive qualities and abilities that you already have. You may discover that you have superpowers after all!


Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.


What’s Your Role?

The child hides under a bed. Violence in a family.

Aaron got straight A’s in school and was a star athlete in three different sports. Lots of people at his school, both students and teachers, admired him. His parents were never satisfied, though, so Aaron decided that the things he was good at just weren’t enough.

Joe frequently acted out in class and talked back to his teachers, so he often got in trouble. Every time he had to stay after school for detention he had to walk the three miles home, no matter what the weather, as an extra punishment from his father.

Maryann was the youngest child in her family. She was often the focus of attention, and was frequently babied. She was considered the cute one, the one that everybody liked. All of this supposedly positive attention, though, only made her feel helpless and incompetent; it seemed that she was the only person who didn’t know what she was doing . She felt like she couldn’t take care of herself.

Amanda was afraid of her mother; she never knew, from one moment to the next, what mood her mother would be in. She might be kind and funny, or she might yell at Amanda or hit her, seemingly for no reason. Amanda learned to tiptoe around the house, avoiding her mother whenever possible.

Aaron, Joe, Maryann, and Amanda were acting out roles that can be found in alcoholic and otherwise dysfunctional families. Aaron was the family hero, the overachiever who nevertheless failed to get his parents’ approval. Joe was the scapegoat, the one who acted out and was blamed for all of the family’s problems. Maryann was the mascot, the one who tried to distract people from what was wrong in the family. Amanda was the lost child, who was basically invisible, even though she craved (positive) attention.

Do you recognize yourself in any of these descriptions? If so, think about your family. Was someone in the family an alcoholic or addict (including workaholics, gambling addicts, shopping addicts, etc., not just drug addicts), or did someone suffer from a chronic physical or mental illness? If so, it makes sense that you took on one or more of these roles.

The question is, how are you continuing to act out your traditional role(s) today? Are you a perfectionist who never feels like your work is good enough (the family hero)? Do you have a problem with alcohol and/or drugs, or are you constantly in trouble at work, at home, or even with the law (the scapegoat)? Are you the person who acts as if everything is good and happy, and that nothing bad happened in your childhood (the mascot)? Do you find it hard to speak up for yourself and do you, as much as possible, blend into the woodwork (the lost child)?

Growing up physically does not necessarily mean growing up emotionally. We tend to repeat patterns in adulthood that we learned in childhood. What patterns do you have that you might want to unlearn? What can you do to express your true self, independent of the role(s) you were put into while growing up?


Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.

What’s Wrong With You?

Woman looking through dirty broken glass

Probably a lot less than you think!

If you grew up in an alcoholic or otherwise dysfunctional family, there’s a good chance you grew up feeling like you were just plain wrong or unfixably broken.

In your early childhood, when you still believed the world revolved around you, you learned to feel responsible for everything that went on in your family. At that age, you were entirely dependent upon your parents, so you couldn’t risk thinking there was something wrong with them. Instead, you decided there must be something wrong with you. Why else wouldn’t (or couldn’t) they meet your needs, including your need to be seen, loved, and nurtured?

Many people, rather than learning as they grow up that they are not really failures, continue to listen, without realizing it, to that hurt, self-defeating child inside.

This generally leads to a continued negative self-image; you notice your faults, but not your positive qualities. You make a big deal about the times you mess up, but barely notice the times you do something right. Even though you don’t really want to feel this way, it’s comfortable, because it’s what you’re used to.

You can change these negative thinking patterns, although it will take time. I’ve created a free 5-part e-course called “Don’t Believe Everything You Think: Five Simple Ways to Change Your Thinking and Change Your Life” that will help you recognize and change your negative self-talk. You can sign up for it here.

It is actually possible to rewire your brain so you can think differently about yourself. Give it a try—what have you got to lose?


Jennifer Beall is a psychotherapist in private practice near Annapolis, Maryland. She is the author of  “Me” Time: Finding the Balance Between Taking Care of Others and Taking Care of Yourself, available on Amazon.com and BarnesandNoble.com in print editions, and as an e-book for Kindle, Nook, and all other major e-readers.