During transition, many people are eager for hormonal changes to take place rapidly- understandably so. But it's very important to remember that the extent of these changes, and the rate at which the changes take place, depend on many factors. These factors include your genetics, the age at which you start taking hormones, and your overall state of health.
Read moreSo You Want To Start Hormones!
Whether you are a minor or are over 18, here is a guide to understanding what to expect if you want to start taking hormones.
Read moreUnderstanding Your OHP Benefits
Learn how Oregon Health Plan manages your insurance through the use of Coordinated Care Organizations (CCOs) and Health Plans, and your access to medical and mental health providers.
Read more8 Hacks to Keep Cool without AC
Cuddle up to a frozen water bottle! This works even better with a repurposed hot water bottle. Wrap in a towel and take it to bed.
Check your fans! If you have ceiling fans, make sure they’re spinning counter-clockwise, which makes downward breeze and keeps things feeling cool.
Put your lotion in the fridge! Aloe works too! Apply that literal cold cream for a cooling self-care moment
Hang a damp sheet in the window! The moisture will cool the hot air as it passes through
Make a wind tunnel! Open windows on opposite ends of your space, especially in the cooler AM and PM parts of the day.
Create a cool cave and alack out those windows! Heat from windows can account for up to 30 percent of the warmth at home!
Cool the body— apply ice to pulse points, take a cooling shower, or use a spray bottle to mist your body. Bonus points for standing nekkid and damp in front of a fan ;)
Drink WATER. DRINK MORE WATER. DID YOU DRINK YOUR WATER????? Remember, being overheated and dehydrated can trigger anxiety and anger (thanks to the hypothalamus) Keeping cool is important for mental health, this is especially important for folks using certain types of mental health medications and those on HRT (which can make it a bit harder to regulate our temps)
And don’t hesitate to go to a cooling center like your local library or even the grocery store… safety is priority one!
Queer and Sober Curious in Portland? Here's Why LGBTQ+ Friendly Addiction Support Matters
Let’s talk about some of the biggest hurdles sober-curious queers face when changing their relationship to drugs and alcohol in Portland, OR.
Are You Being Gaslit? 5 Weird Ways To Tell
Gaslighting feels like having your feelings, thoughts and perceptions undermined in the most dramatic way possible.
If your partner (or parent, or coworker, or friend) regularly undermines your reality by questioning your legitimate facts or feelings, they’re trying to gaslight you.
Read moreMental Health During Heat Waves
Heat is not only uncomfortable, it can be dangerous--both to our physical and mental health. Portland is facing a historically-high heat wave this weekend, with temperatures 30 degrees F higher than usual for late June. Read on to find resources for handling the heat, assisting our unhoused neighbors, and managing mental health.
Read moreAsk a Queer Sex Therapist: Here’s the Top 4 Sex Therapy Questions We Get in Portland, OR
Is It Stress, Burnout or Trauma? Here's How to Tell
This year, we’ve heard the words stress, burnout and trauma thrown around a lot. But what do these words specifically mean? How are they different from one another?
Read moreHelp! My teen is afraid to return to school!
Teens and young adults across the country are facing the upcoming reality of a return to school, work, and social life for the first time in over a year. Many individuals are feeling anxiety about the possible issues that this may bring up, including separation anxiety, vaccination anxiety, social anxiety, and of course the ever-present concern about safety in an increasingly unpredictable world. Our counselors offer a short-term, summer break counseling series to help teens get back in the groove and ready for back to school!
Parents, are you concerned about your teens as they begin to navigate the return to in-person school and activities? Do they seem more stressed or anxious than usual? Counseling can help!
Are you in middle school or high school and anxious about returning to school in-person? Going back to after-school clubs and teams? Are you worried about spending your days away from home and families? Counseling can help you manage your stress, cope with your anxiety, and make it easier to go back to normal life.
“I am passionate about helping others develop the skills and self-knowledge for the transition back into the in-person world.”
Quinn at Full Spectrum Therapy is providing teens with short-term therapy now through back to school Fall 2021, with the aim of teaching mindfulness and coping strategies to assist emotional regulation along with stress management, and other useful techniques that can be useful throughout their lives.
Our student counselors offer deeply reduced rates, self-selected, based on income. If you or someone you know might be interested, please have them email admin@fullspectrumpdx.com or call our main line, 503-765-5733.
Got Boundaries? Here's the Top 4 Boundary Struggles Only LGBTQ+ Folks Will Understand
Setting healthy boundaries is a struggle for many different kinds of people, but for queers, learning how to set healthy boundaries can sometimes feel like training for an olympic event.
Read moreLooking for Queer Counseling? Here's 5 Questions to Ask Before You Book With an LGBTQ+ Friendly Therapist in Portland
Congrats on beginning your journey to healing!
If you’re reading this, it means you’re probably looking for a queer friendly or LGBTQ+ affirming counselor and you’re wondering how to get the process started.
Read moreName Change Resources
A great resource for information on how to change your name in Oregon with guidance on the best order to change documents too!
