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A sense of purpose may help protect against loneliness, especially as we age

7/5/2023

 
A recent study conducted in Switzerland involving over 2,300 adults has found that leading a purposeful life can help combat loneliness. The study revealed that individuals who reported having a sense of purpose experienced less loneliness, regardless of their age.

One of the study's co-authors, Dr. Patrick Hill, states that, "
“Loneliness is known to be one of the biggest psychological predictors for health problems, cognitive decline, and early mortality, Studies show that it can be as harmful for health as smoking or having a poor diet.”"

While activities involving social interactions were found to provide a sense of purpose, the study emphasizes that combating loneliness goes beyond mere companionship. It was discovered that finding meaning in life becomes particularly important for older adults, especially those in their 70s and beyond, as this is a stage often associated with increased loneliness.

Loneliness is known to have detrimental effects on health, cognitive decline, and even mortality. The study emphasizes that a sense of purpose, whether it involves a grand mission or a personal hobby, can offer significant protection against loneliness. It is important to note that a sense of purpose can be derived from relationships, experiences, and feeling connected to something greater than yourself. While interactions with others can contribute to a purpose-filled life, the study suggests that having a sense of purpose is effective in fighting loneliness, regardless of the number of people involved. Ultimately, finding meaning, even in seemingly ordinary experiences, can significantly contribute to a person's well-being and combat loneliness.

You can read more about this study here. 

Trauma, Chronic Stress, and the Nervous System

6/21/2023

 
This video, developed by the Trauma Foundation, gives a helpful overview of how trauma and chronic stress affects our nervous system and how those effects impact our health and well-being. The content is largely based on Dr. Stephen Porges research on Polyvagal Theory. You can learn more about Polyvagal theory here.

Movement and Mental Health (Or why that stupid walk is actually pretty smart)

6/7/2023

 
Research has shown physical movement to be a powerful tool in alleviating symptoms of depression and anxiety, as well as enhancing our overall sense of well-being. As we enter the sunshine and blue skies of Hot Texan Summer (TM), it is helpful to remember the beneficial effects of movement on our mental health and the importance of incorporating physical activity into our daily lives.
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In her 2021 book The Joy of Movement, health psychologist and Stanford professor Dr. Kelly McGonigal explores how movement is intertwined with some of the most basic human joys, including social connection, self-expression, and personal growth. Drawing on scientific research and personal anecdotes, McGonigal emphasizes why movement is a “powerful antidote to the modern epidemics of depression, anxiety, and loneliness.” 
Over the years, a growing body of research has shed light on the positive impact of physical activity on individuals experiencing depression and anxiety. These studies highlight several key findings:
 
Release of Mood-Boosting Chemicals. Engaging in regular physical activity triggers the release of endorphins, neurotransmitters that act as natural painkillers and mood elevators. Endorphins induce feelings of happiness and well-being, counteracting negative emotions. This chemical boost can significantly improve mood and reduce symptoms of anxiety.
 
Neurogenesis and Neuroplasticity. Movement has been shown to promote neurogenesis (the formation of new neurons) and enhance neuroplasticity (the brain's ability to reorganize and adapt). These processes play a vital role in improving cognitive function, memory, and learning abilities. By stimulating the growth and connectivity of brain cells, physical activity helps create a healthier neural network that supports mental well-being. Studies indicate that regular exercise may even significantly reduce the risk of developing dementia.
 
Stress Reduction and Anxiety Management. Movement acts as a natural stress reliever by reducing the levels of stress hormones such as cortisol and promoting relaxation. Regular activity can also help manage anxiety symptoms, which often coexist with depression. Engaging in activities like walking, jogging, yoga, or swimming can provide a much-needed respite from daily stressors, promote a sense of calm and mental clarity, and improve sleep.
 
Social Interaction and Support. Participating in group activities or team sports provides an opportunity for social interaction and support. Engaging in activity with others can foster a sense of belonging and community, creating a supportive environment that combats loneliness and enhances our sense of well-being.
 
Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (2 hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.)
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Photo by Christian Bowen on Unsplash

Physical activity can be a powerful a complementary tool alongside professional treatment for depression and anxiety. A recent 
meta-analysis published in JAMA Psychiatry, found that relatively small doses of even moderate physical activity (just 2 total hours per week) were associated with substantially lower risks of depression. (Dr. Roger Seheult examines this and another recent study exploring depressive symptoms and sedentary behavior in adolescence in the video linked below.)

​If you are looking to enjoy these benefits by adding more movement into your life, here are some helpful tips:

 
Find or Rediscover the Joy of Movement. Experiment with different forms of movement until you find activities that you enjoy. Whether it's walking through the neighborhood, learning a TikTok dance, hiking with friends, hula-hooping, kayaking, or playing pickleball, choosing activities you genuinely enjoy will increase the likelihood of incorporating them into your regular routine.
 
Seek Support and Connection. Consider involving a friend or family member, or joining a club, exercise group or class to provide support and accountability. Sharing activity with others can make it more enjoyable, which will help you want to return to it regularly.
 
Movement can be a powerful ally in supporting our mental health and overall well-being. By engaging in physical activity, we tap into natural mood-boosting chemicals, promote brain health, and cultivate social connections. Embracing joyful movement as part of our daily life empowers us to take an active role in our mental health, helping us on the path towards a healthier, happier life.

​Now, please excuse me as I take my not-so-stupid walk. (I hope to see you out there.)

May 09th, 2023

5/9/2023

 

Social Media Health Recommendations

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This spring a presidential panel of the American Psychological Association (APA) has produced recommendations for the use of social media by adolescents. The advisory panel was formed to provide recommendations grounded in research to ensure that adolescents develop healthy social media practices. The result is the American Psychological Association Health Advisory on Social Media Use in Adolescence. 

The report notes that while these platforms can promote healthy socialization, their use should be preceded by training in social media literacy to ensure that children and teens have skills that will maximize the chances for balanced, safe and meaningful experiences.

This report notes that social media use is not inherently beneficial or harmful to young people. The effects of social media depend on adolescents' personal and psychological characteristics, social circumstances, and the specific content, features, or functions they encounter on social media platforms. 

The report emphasizes that not all findings apply equally to all children and teens. Scientific findings should be used in conjunction with knowledge of specific kids’ strengths, weaknesses, developmental maturity, and contexts to make decisions tailored to each individual. 
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Photo by Laura Chouette on Unsplash
​In addition to the new report, the APA's chief science officer, Dr. Mitch Prinstein, provides Q&A and recommendations for parents on how to help teens develop social media literacy skills. Dr. Prinstein specifically advises parents to:
  • Monitor and discuss social media use. Take a multipronged approach to social media management by setting time limits, monitoring your child's online activities, and engaging in ongoing discussions about social media. Limit chat functions and exposure to adult content, and consider allowing social media use only when children are at home.
  • Model healthy social media use. Be a positive role model by demonstrating healthy social media behavior. Avoid using social media during family time and set limits on your own social media use. Discuss your own social media use with your children and take social media holidays together as a family.
  • Watch for problematic social media use. Be vigilant for signs that your child may be using social media in unhealthy ways. Look for interference with daily routines, excessive use over in-person interactions, lack of sleep or physical activity, inability to stop using social media, and deceptive behavior. If necessary, enforce new limits or seek help from a mental health professional.
  • Teach social media literacy. Recognize that social media literacy is essential for adolescents. Work with social media platforms, schools, and your teen to promote social media literacy skills. Discuss topics like recognizing false information, understanding the meaning behind likes, preventing conflicts, promoting positive body image, addressing discrimination, and seeking reliable mental health information.
 
You can read the APA's recommendations in full here, and Dr. Prinstein's Q&A here.

Talking about Bruno

2/10/2022

 
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(photo credit: Disney)
Dr. Dara Greenwood, social psychologist and associate professor of Psychology at Vassar College, provides a thoughtful and engaging article interweaving psychological research with powerful messages from Disney's Encanto that are resonating with children and adults. Greenwood's key take-aways:
  • Ignoring our own pain is not an adaptive strategy for well-being
  • Traumatic experiences can have a profound psychological and even genetic impacts on subsequent generations. 
  • Being strong can be overrated and increase our vulnerability to stress. 
  • Transporting into stories and identifying with characters can boost our own psychological insights and skills.
Check out the full article here.

Worthwhile Reads and Watches to Get You Through the Long Winter

11/1/2020

 
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Are you looking for some good distractions to help manage your 2020/COVID/quarantine/election/end-of-daylight-savings/holiday stress? These are a few of the things that have helped to keep my mind occupied and my heart hopeful. 

Books

Daniel J. Levitin's Successful Aging: A Neuroscientist Explores the Power and Potential of Our Lives. “Growing old may be the only event in life that is both desired and feared. Daniel Levitin alleviates the fear with sound advice that can tilt the balance so that we have more healthy years and fewer sick ones. The brilliance of this book is that Levitin not only tells us what to do and what not to do—he gracefully and eloquently shares the science behind how we can change our minds and brains, and how even small changes can reap large benefits. Share this book—especially with anyone you hope to grow old with.” -Diane Halpern, past-president of the American Psychological Association

Lori Gottlieb's Maybe You Should Talk to Someone: A Therapist, Her Therapist, and Our Lives Revealed. "[In the end, Gottlieb and her patients] are more aware—of themselves as people, of the choices they’ve made, and of the choices they could go on to make . . . It’s exploration—genuinely wanting to learn answers to the question Why am I like this?, so that maybe, through better understanding of what you’re doing, you figure out how to be who you want to become." -Slate

Mark O'Connell's Notes from the Apocolypse: A Personal Journey to the End of the World and Back. "A fitting travelogue for our stationary moment...O’Connell’s 'future-dread' haltingly yields to faith in humanity’s resilience, resourcefulness, and capacity for cooperation." - New Yorker

Allie Brosch's Solutions and Other Problems. “Gut-busting . . . . Like a millennial James Thurber, Brosh has a knack for seeding a small, choice detail that snowballs into existential chaos . . . [Her] spidery and demented digital portraits, a visual expression of fun-house mirror anxiety, fits her material perfectly. . . This achingly accurate and consistently hilarious comic memoir finds Brosh moving forward and becoming a stronger, braver storyteller page by page.” - Publishers Weekly, Starred Review

Dan Rather's What Unites Us: Reflections on Patriotism. “…a deeply felt reminder of what is the best of America. What Unites Us is at times almost unbearably poignant. Yet Rather’s words provide a sort of salve—and clear thinking about how to recover from these ugly times. What Unites Us is a passionate treatise on preserving the best of America and letting go of that which makes us weaker.” - BookPage

Gail Honeyman's Eleanor Oliphant is Completely Fine. “Eleanor Oliphant is endearing, [a] whip-smart read. . . a fascinating story about loneliness, hope, tragedy and humanity. Honeyman’s delivery is wickedly good, and Eleanor won’t leave you anytime soon." - Associated Press

Movies

Rotten Tomatoes guide to 150 Great Feel-Good Movies You can Stream Right Now. (Note that the better reviewed films come latest in the list.)

Empire's list of 30 Feel Good Movies to Distract You from the Horror of 2020.

Some never-fail feel-good films include:
Singin' in the Rain
Spider-Man: Into the Spider-Verse
The Greatest Showman

Paddington (1 and 2, actually)
and The Princess Bride.

Series

The Great British Baking Show (Netflix) may help restore your faith in humanity. With its British charm and contestants who root for one another and take both their wins and losses on the chin, the annual baking competition is feel-good TV at its best.

The Mandalorian (Disney+). Jon Favreau's Disney Original series is an exquisitely shot  gun-slinger Western set in the cinematic universe of Star Wars. Also, Baby Yoda. Need I say more?

Ted Lasso (Apple TV+). Ted Lasso (played by Jason Sudeikis) is an American football coach hired as the unlikely coach for an English premier league football (soccer) club, is definitely less family-friendly, but 100% wholesome with some of the best quote-able quotes to come out of 2020.

A World of Calm (HBO Max). This series of 30-minute documentaries comes from the creators of one of the most popular mediation apps, Calm. One person described an episode to me as "a nature documentary about a sea turtle - except that unlike a nature documentary, the sea turtle in A World of Calm is never in peril!"

This page contains links to websites not administered by Las Colinas Psychological Services (LCPS). LCPS is not responsible or liable for the accuracy or the content of linked pages. LCPS does not benefit from the sale or promotion of the organizations, books, or websites listed above.

Managing Election Stress

10/19/2020

 
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Dr. Steven Stosny coined the term "election stress disorder” in 2016, with symptoms such as increased anxiety, insomnia, and difficulty concentrating. Dr. Stosny observed that "the pervasive negativity of political campaigns, amplified by the 24-hour news cycle and social media exposure," creates a significant level of stress, anxiety, or anger in many people.

The American American Psychological Association (APA) Stress in America Survey found that more than two-thirds of U.S. adults (68%) say that the 2020 U.S. presidential election is a significant source of stress in their life. This is a substantial increase from the 2016 presidential election when 52% of US adults reported the same.

“This has been a year unlike any other in living memory,” said Arthur C. Evans Jr., PhD, the APA's chief executive officer. “Not only are we in the midst of a global pandemic that has killed more than 200,000 Americans, but we are also facing increasing division and hostility in the presidential election. Add to that racial turmoil in our cities, the unsteady economy and climate change that has fueled widespread wildfires and other natural disasters. The result is an accumulation of stressors that are taking a physical and emotional toll on Americans.”

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The APA offers the following evidence-based advice to help people manage their stress related to the election:
  • Uncertainty is frequently stressful, and some people are better at dealing with uncertainty than others. The election, the global pandemic and social unrest are all adding to a sense of uncertainty in our lives. Avoid dwelling on things you can’t control. When uncertainty strikes, many people immediately imagine worst-case scenarios. Break the habit of ruminating on bad outcomes.
  • Focus on what you can control. If following the news, watching the debates or scrolling through social media is causing you stress, limit your media consumption. Give yourself permission to take a break from the news.
  • Engage in meaningful activities. Rather than fixating on news coverage, find an activity that you really enjoy and spend time doing it. Get involved in issues that are meaningful to you. By making a plan on how you will vote, for example — in person, by mail or as part of early voting — you are more likely to follow through.
  • Stay socially connected. Go for a walk or spend time with friends and family. Research shows that people who have at least one or two friends or family members to turn to for emotional support during stressful times tend to cope better than people who don’t have such support.
  • Stay active. Moving helps us release the energy we experience when we feel stressed.
  • Realize that we might not know who won the election on Election Day. If you think this will raise your anxiety, keep busy with things that you enjoy and stay connected to social support so that you aren’t continually checking for what could be viewed as “bad” news.

Life in the Time of Corona

3/24/2020

 
​As the number of cases of COVID-19 increase, so does our collective anxiety. It can be difficult to know what tomorrow, next week, or next month will bring. This lack of expectations and being unable to plan can heighten anxiety. Routines we may have worked hard to build and which support our work-life balance and mental health are thrown off. And many of us find ourselves isolated from our usual social supports. 

In the video below, clinical psychologist Dr. Alli Mattu addresses important coping skills for working from home, social distancing without feeling isolated, and managing information related to the COVID-19 public health crisis without feeling overwhelmed.

The following additional resources can help individuals and communities navigate this stressful time. Remember, we're all in this together.
​
CDC: COVID-19 Resources
Latest updates, tips and resources by the US Centers for Disease Control.

Living With Mental Illness During COVID-19 Outbreak– Preparing For Your Wellness
This webpage provides information and wellness tips for individuals living with mental health conditions during the COVID-19 outbreak.

Mental health and wellness during a public health crisis
Dr. LaGenia Bailey, a former DBSA board member, discusses tips on how to stay well during this public health crisis. In this podcast, she addresses the benefits of mindfulness practice, lifestyle habits, and ways to stay connected with others to avoid isolation.

COVID-19 Mental Health Support Line: 833-986-1919
Texas Health and Human Services has launched a 24/7 statewide mental health support line to help Texans experiencing anxiety, stress or emotional challenges due to the COVID-19 pandemic. People can call the Statewide COVID-19 Mental Health Support Line 24 hours a day, 7 days a week toll-free at 833-986-1919. Operated by the Harris Center for Mental Health and IDD, the support line offers trauma-informed support and psychological first aid to those experiencing stress and anxiety related to COVID-19.

Seven Crucial Research Findings that can Help People Deal with COVID-19
Psychological research on past crises can help people cope with the daily — sometimes hourly — news flashes about the coronavirus.

How to Transition to Seeing Your Therapist Online
Continue the work of therapy even from a distance. (And yes, Dr. Novinski offers sessions via Telehealth.)

Psychologists’ Advice for Newly Remote Workers
As employers close offices to slow the spread of COVID-19, here’s advice from I/O psychologists on how both managers and employees can work more effectively during this time.

Dial 2-1-1
If you need assistance finding food, paying for housing bills, accessing free childcare, or other essential services, visit 211.org or dial 211 to speak to someone who can help. Run by the United Way.

COVID-19 Ancillary Costs
The HealthWell Foundation announced a COVID-19 Fund that provides up to $250 in assistance with ancillary costs associated with COVID-19. Grants awarded through the fund will provide reimbursement assistance to at risk or quarantined individuals for delivered food, medication, telehealth copays and transportation costs associated with COVID-19.

Care for your Coronavirus Anxiety

Staying Grounded

Meditations and Calming Exercises

National Domestic Violence Hotline
For any victims and survivors who need support, call 1-800-799-7233 or 1-800-799-7233 for TTY, or if you’re unable to speak safely, you can log onto thehotline.org or text LOVEIS to 22522.

Talking to Kids about the Coronavirus

The Parent Guide to Resilience

Yale University's The Science of Well-Being
Yale's most popular class is now free online via Coursera. The course focuses on how to increase happiness and productivity in your everyday life. 

University of Pennsylvania:  Positive Psychology Resilience Skills

On the importance of sleep for your mental heath

1/30/2020

 
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I often say that the importance of sleep should be covered in Volume 1 of So You've Decided to go to Therapy. 

The link between sleep and mood has been seen over and over in research. People with insomnia are 10 times as likely to have clinical depression and 17 times as likely to have clinical anxiety as those who sleep normally. ​We have long known that sleep difficulties are symptomatic of depression, anxiety, and other mental health conditions. New research is revealing that the relationship between sleep and our physical and mental health is much more complex -- and malleable.  For example, the more a person experiences difficulty sleeping and the more frequently they wake at night as a result, the higher the chances of developing depression even if they did not struggle with depression before.

More research is being conducted on factors that contribute to difficulty falling and staying asleep, or to shifting nighttime routines. Many studies have explored the connection between screen time (i.e., blue light exposure) and sleep difficulties. The readily available connection to work, social connections, entertainment, and distraction that come from our computers and phones carries with it implications for our sleep and thereby our physical and mental health. 
​
Some clever IT professionals and start-ups have found a way to turn technology in our favor when it comes to sleep. Apps like Headspace and Calm have skyrocketed to the top of the Apple App and Google Play stores, due in no small part to their audio features that aid users in falling and staying asleep.

If you find that you struggle with getting good quality sleep, consider these sleep hygiene recommendations from the National Sleep Foundation:

    1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
    2. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
    3. If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
    4. Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
    5. Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.
    6. Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
    7. Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
    8. Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. 
    9. Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
    10. If you can't sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
Think about (or discuss in therapy!) ways in which you can actively work to prioritize your sleep to help improve your physical and mental health.

A funny thing happened on the way to therapy

12/11/2019

 
I am amassing quite a collection of therapy memes. Who knew this would be a thing? My favorite part of this trend is that most of the images you see above are screenshots sent to me by patients. I love that we are able to share a sense of humor and laugh together. I say this as an inroad to breaking down some of the anxiety around entering therapy. Especially if you are entering therapy for the first time, that anxiety typically occurs in the face of the unknown. What will therapy be like? What can I expect? Will I have to lie down on a couch? Will my therapist say "tell me about your mother?" Will my therapist just silently stare at me?

Colorado therapist Kelsey Shane says of therapy: ​
You may cry, you'll probably laugh, you'll definitely grow!
Therapy looks a bit different for each individual, and for each individual therapist. I do have a couch, but it's really more of a love seat. Most people are comfy but do not actually lie down. Sometimes people come to therapy for help in dealing with a very specific situation, for example, coping with a loss, making decisions about moving forward during a time of transition, or managing anxiety related to social situations. Others seek therapy to understand and shift long-standing problematic behavior or relationship patterns. Sometimes we do in fact talk about mom. Sometimes we game-plan how to resolve conflict at work or at home. Sometimes we practice mindfulness and specific breathing exercises to reduce the frequency and severity of panic attacks. Sometimes we unpack puzzling dreams. Sometimes we draw connections to books and films (our cultural mythology). Back in the day, I knew a perhaps surprising number of my patients' Hogwarts houses, and now I understand how others relate their own origin stories or redemption arcs to characters in the MCU. We do sometimes cry, we often laugh, and I am privileged to witness growth on a daily basis.

If you have more questions or would like to learn a bit more about the process of therapy, you might enjoy the video below by psychologist, Dr. Ali Mattu in which he answers commonly Googled questions about therapy.
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    About the Author

    Clinical psychologist Dr. Kristy Novinski contributes insights, book and film reviews, discussions of pop culture, and exploration of news and research in the field of psychology.

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