Testimonials
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"PEMSS is new to me and was presented very clearly. The information here builds on the knowledge I had prior to the webinar. It was also really helpful to see the polls and people responding similarly to me, it felt validating. The past year has been draining and I find myself vacillating between being okay (having energy) and feeling depressed and anxious. I really appreciate this webinar. Thank you!" - S.P., Targeted Self-Care for Uniquely Stressful Times
"The targeted and untargeted comparison. This is very important and people skip self-care webinars because they believe they are practicing self care, but are really not rejuvenating themselves." - R.P., Targeted Self-Care for Uniquely Stressful Times
"The steps to evaluate if self-care is actually targeted and helpful. The PEMSS model was really great to see each area of wellness represented to evaluate your whole self." P.T., Targeted Self-Care for Uniquely Stressful Times
"I like that there was an interactive portion that made me think actively during the presentation and apply what I had just learned." - P.K., Understanding Microaggressions
"I really loved the interactive polls and how Dr. Holly talked through them. Even though I answered wrong for some of the polls, it all made sense when she discussed the answers." - B.A., Understanding Microaggressions
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"Great inspiring, thought-provoking content." - A.H., How to Handle Criticism
"This webinar was excellent!! I loved the easy assessments and practical tips. Thank you so much for sharing your time and talent in this way. I will definitely be sharing the link with others!" - CGJ, Targeted Self-Care for Uniquely Stressful Times
"It was a clear and concise approach that seems easy to adapt into one's lifestyle." - B.M., Targeted Self-Care for Uniquely Stressful Times
"I really needed to hear this webinar excellent presentation and l am walking away with valuable tools." I.W., Targeted Self-Care for Uniquely Stressful Times
"I found the information provided to be very helpful in making sure that self-care is being implemented in my life to help me avoid burnout or get out of burnout. I think that this webinar was amazing and I will be recommending it to fellow workers so that they are able to get helpful information as well." - H.J., Targeted Self-Care for Uniquely Stressful Times
"Dr. Sawyer was organized and professional throughout the presentation." - L.S., Understanding Microaggressions
"The question poll - I found the exercise very engaging and challenged me to think more deeply about the subject." - A.T., Understanding Microaggressions
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"Dr. Holly was pleasant and engaging; this was a very positive experience for me! Anytime I have an opportunity to gain knowledge and grow as an individual I value the opportunity." - F.D., How to Handle Criticism
"I loved the breakdown of the model, which was incredibly useful." - L.C., Targeted Self-Care for Uniquely Stressful Times
"Thank you so much for offering this webinar! It was so timely as many of us are feeling the weight of being a therapist during this difficult time. It was really helpful and user friendly, I appreciate it!" - A.B., Targeted Self-Care for Uniquely Stressful Times
"This was one of the best webinars that I have attended. It was informative and encouraging." - D.L., Targeted Self-Care for Uniquely Stressful Times
"I just found the content well organized in such a way that for me it follows logic. Thus it awakened within me the knowledge that was already there but was somewhat dormant." - T.R., Targeted Self-Care for Uniquely Stressful Times
"I liked how Dr. Sawyer explained why common statements were considered a type of microaggression." -B.N.P., Understanding Microaggressions
"I liked the survey and examples she used to teach us about Macroaggression and Microaggression." - M.Q., Understanding Microaggressions
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"The topics are helpful and it's convenient to have the series over lunch." - E.S., How to Handle Criticism
"I really appreciate your practical tips on caring for yourself and found it very helpful as I start my second semester of my MSW program." - KK, Targeted Self-Care for Uniquely Stressful Times
"It laid out a clear and straightforward model for assessing burnout, and whether current self care strategies are truly helpful or not. It also presented a model for designing and implementing effective self care practices and supported participants in allowing themselves to be human and have needs." - O.R., Targeted Self-Care for Uniquely Stressful Times
"As a recreation therapist & leisure coach, I appreciated the specification that targeted self care activities are meant to refresh & rejuvenate us. This is different than the superficial activities most folx think of when the over popular term "self-care" is said today. Thank you." - Y.P., Targeted Self-Care for Uniquely Stressful Times
"Dr. Holly was passionate and knowledgeable about this topic and engaged the participants with polls." - Y.W., Understanding Microaggressions
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Below are past events!
Scroll below to read, listen or watch the replay!
Scroll below to read, listen or watch the replay!
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The Pros of Online TherapyOn Wednesday, March 3rd, I discussed the benefits of online therapy and why it may be the best fit for your life. Watch replay below.
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Mental Health & Communities of Color On Tuesday, February 9th, I was on a panel with other therapists at Slippery Rock University where discussed mental health, the Black community and the benefits of going to therapy. Watch the replay below.
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Targeted Self-Care: Redefining Your Approach to Healthy LivingIf you missed the event on Targeted Self-Care hosted by Community Health Training Alliance, watch the replay below!
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Sip & Tip Business Happy HourHey Friends!
Friday, January 15th, 7-9 pm with Hot and Mobile CEO, Jackie R. I shared helpful tips on how to juggle life as a business owner with a mate, partner and/or family. I also nonjudgmentally shared challenges with having a partner that doesn't understand entrepreneurship and the lack of support. I also co-judged a 60-second pitch competition! |
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On Wednesday, January 13th, Dr. Valerie Daniel, PhD, LCSW and I presented a webinar on Targeted Self-Care for Uniquely Stressful Times. We discussed:
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Addressing Microaggressions:
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On Sunday, January 10th, the Pennsylvania Occupational Therapy Association invited me to facilitate an important conversation on microaggressions, and how Occupational Therapists need to address this in healthcare and educational environments.
Philly Hott Radio Presents: The Romans 12:2 Experience Radio Show
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I was a 2-time guest on The Romans 12:2 Experience Radio Show where I shared strategies and insight on how to navigate through the holiday season. Watch the replay here!
Philly Hott Radio Presents: The Romans 12:2 Experience Radio Show
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Saturday, September 26th, I was a guest on the Romans 12:2 radio show. Watch the replay!
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Dr. Holly Sawyer Sincerely Syreeta, WURD Radio
I was a guest on WURD's Happy Hour, a talk radio show hosted by Sincerely Syreeta that provides listeners with the soundtrack for life, compelling conversation for thought, and information for an improved livelihood. Happy Hour on WURD ultimately offers an empowering, fresh and innovative platform for millennial's and the broader community to connect.
I shared with listeners and viewers how it became a thing back in 1986 when the Chicago Tribune coined the term to describe how the nation used "retail therapy" to nurse themselves mentally. Today, at least 65% of women use retail therapy to buy clothes, whereas men at 40% buy food. Retail Therapy is the act of shopping in order to feel happier or improve your mood (depression, stress, anxiety, etc.). Anxiety is usually the most common reason people use retail therapy. Please note, retail therapy is a short-term comfort as purchases are considered a "comfort" buy.
I shared with listeners and viewers how it became a thing back in 1986 when the Chicago Tribune coined the term to describe how the nation used "retail therapy" to nurse themselves mentally. Today, at least 65% of women use retail therapy to buy clothes, whereas men at 40% buy food. Retail Therapy is the act of shopping in order to feel happier or improve your mood (depression, stress, anxiety, etc.). Anxiety is usually the most common reason people use retail therapy. Please note, retail therapy is a short-term comfort as purchases are considered a "comfort" buy.
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Retail therapy can turn into an addiction or compulsive buying disorder. If you find yourself doing any of the following, consider seeing a therapist:
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Here are 9 ways to use retail therapy in moderation.
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If you missed me Wednesday, September 9th at Noon where I shared discussed ways to embrace yourself through criticism from a lens of self-love and understanding, you can watch the presentation below!
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Understanding Microaggressions: How to Be Culturally Supportive of Your Employees
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How does an employer handle today’s cultural environment to ensure positive diversity and productivity?
Watch this timely webinar on microaggressions in the workplace and how to avoid them. As an employer, you will learn how to handle today’s cultural environment to ensure positive diversity and productivity. I share the psychological impacts of Microaggressions, how they show up in the workplace, best ways to eliminate them and how to be culturally supportive of employees. I also shared ways to create a more inclusive workplace environment and steps to take to ensure diversity for a sound business.
Watch this timely webinar on microaggressions in the workplace and how to avoid them. As an employer, you will learn how to handle today’s cultural environment to ensure positive diversity and productivity. I share the psychological impacts of Microaggressions, how they show up in the workplace, best ways to eliminate them and how to be culturally supportive of employees. I also shared ways to create a more inclusive workplace environment and steps to take to ensure diversity for a sound business.
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Throughout the month of July, Adonica Shaw, Podcast Host of "I Surrender," is featuring a special series of interviews for minority mental health awareness month to raise awareness about issues that impact minority communities.
I recently spoke with Adonica about How to Manage Racial Microaggressions in the Workplace. |
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Wednesday, July 1st at Noon me and my colleagues shared our stories and experiences with racism. We discussed our different stories.
We shared our black experiences in a safe space. We answered questions from the audience and provided suggestions going forward in the face of ongoing racial injustice with the hope for long-term change to create a better future. If you missed it, click on the replay below! |
Awesome Women in Philly: Launching an Online Therapy Practice
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Dr. Holly has launched an online group practice, The Therapy Loft Collective and is currently hiring for Pennsylvania Licensed Therapists who are looking to practice therapy online. Anyone interested in applying must be licensed, have a Masters degree with 2 or more years of clinical experience. Resumes can be sent to careers@thetherapyloftcollective.com
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Strong Witness is a platform founded by LaToya Smith, LPC. Strong Witness is a platform designed to give people a safe space to share their stories, any stories of triumph, victory, pain, joy, gratitude, shame, love or defeat.
Thursday's episode (May 21st) featured Frank Minikon, Kimberly Turner and yours truly! The theme was "under pressure" and "redirection" as Frank discussed his "why" for moving across the country, Kimberly shared her experience with having 4 miscarriages and I dove into the weight of being told "no" in many attempts in trying to climb the latter in the 9 to 5 world while dealing with imposter syndrome once "arriving." Follow Strong Witness on Facebook for live stories every Thursday! |
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On Thursday, May 7th, I was featured at the Science Center, Venture Cafe to share ways to target self-care specifically to your needs and how to access for burnout.
Entrepreneurs wear a lot of different hats. This can result in burnout and negatively impact your relationships, business, physical, emotional, spiritual, social and mental health. Watch below! |
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On Tuesday, April 21st, I was part of a discussion for singles in the in quarantine to help them transform and renew their mind! Leave feeling encouraged, equipped and empowered. Click below to watch the replay and download the FREE resource guide! |
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On Thursday, April 16th, I was featured at the Science Center, Venture Cafe to share 9 ways to cope with COVID-19.
COVID-19 is an overwhelming experience that many of us are having a hard time adjusting to, properly processing on our own and coping day to day with these presenting challenges. Click below to watch! |
The Resiliency Of Mompreneurs
Building a business already comes with its challenges. It takes an infinite mindset, in other words, there's no overnight to success and you're in it for the long haul. And those who venture into the game, know that the road is hard. It takes dedication and requires patience. It takes being knocked down and getting back up again. It takes a level of vulnerability to trust and to ask for help. It requires a kind of energy that will test your limits.
How to Practice Self-Care During COVID-19 as a Black, Female Professional
Right now, you may be experiencing some anxiety, depression, or a mix of both. And, if you are working more than ever due to the COVID-19 pandemic, you may be experiencing some level of burnout because you are on the front lines serving as a doctor, nurse, doula, midwife, cashier, stock clerk, mail carrier, factory worker, pharmacist, etc. Your services are needed more than ever.
How Much News Is Too Much News These Days? Here's how to stay informed without becoming overwhelmed
If you regularly watch, listen to or read the news, you’re being inundated by the coronavirus (COVID-19) crisis right now. But even before the pandemic dominated the media, there was always plenty of anxiety-inducing content — crime, political division, terrorism —-to watch on 24-hour cable news channels. Of course, it’s important to stay up to date on the news, especially important findings related to COVID-19 and how to keep ourselves and our communities safe. But mental health experts say watching too much bad news can take a toll on your psyche.
How to Use Doxy.me: 10 Tips for Better Telemedicine Sessions
I have been using Doxy.me, for several years to deliver teletherapy to my clients! Many people are not aware of how it works so it may seem overwhelming for the first time. If you're thinking about teletherapy with a therapist that uses Doxy.me, please read some tips on ways I recommend how to get the best user experience. I'm currently providing teletherapy for anyone living in Pennsylvania, Florida and New Jersey. Schedule today!
Coronavirus anxiety is all around. ‘Don’t oversaturate yourself,' Philly experts advise.
As coronavirus cases increase around the country, the idea of a Philadelphia outbreak is causing anxiety for many, therapists and psychologists say. Studies on the mental health effects of quarantine found that people often experience post-traumatic stress symptoms, confusion, and anger. Potential stressors include fears of infection, boredom, inadequate supplies, lack of information, and financial loss.
4 Common Stressors That Hide In Plain Sight
If you're like most folks, you can probably pinpoint the most prominent stressors in your life. This likely involves some combination of work, finances and family—just to name a few. There's also the generous sprinkling of daily stressors, like traffic jams or losing your keys. Click below to learn more!
If You're Journaling to Manage Your Anxiety or Depression, These Therapists' Tips Could Help
If you're interested in journaling to help with your anxiety or depression, click below on how to get started. Please keep in mind that journaling is not meant to replace any treatments you are currently partaking in, and is instead an additional way to potentially help improve your mental health. If you are feeling anxious or depressed and need help finding help or resources, the Anxiety and Depression Association of America (1-240-485-1001) and the National Alliance on Mental Illness (1-800-950-6264) have resources available.
Welcome Amirra Jenkins, Life First Therapy's First Intern
Life First Therapy gives a warm welcome to its first intern, Amirra Jenkins!
Amirra is a senior at Imhotep Institute Charter High School. She loves turtles and soft batches of chocolate chip cookies. Her favorite subject in school is English. Toni Morrison is her favorite author. Her favorite book by Toni Morrison is The Bluest Eye! Her favorite movies are Scary Movie 2, Shrek 2, and Finding Nemo.
After high school, Amirra will be attending Howard University where she will study Human Development and then pursue her masters and PhD in Social Work. Her future career goal is to become a Social Worker that specializes in mental health because of her own personal experiences and the stigma on mental health in the Black community where she hopes to get rid of the stigma and help bring more awareness! Below is Amirra's blog titled, Rites of Passage:
"A child’s mental health is just as important as their physical health and deserves the same quality of support” (Kate Middleton). In Philadelphia, mental health classes are not mandatory to take and they rarely exist. Unfortunately, there are so many children in public and charter Philadelphia schools who need to have this kind of class. Fortunately for some Philadelphia students, Imhotep Institute Charter High School is a school that provides their students with a much similar class called a Rites of Passage.
Imhotep Institute Charter High School is a cultural African centered school. The school is predominantly black, or African American high school. The environment at the school is amazing and changes for the better each and every year. As far as Imhotep goes, they go out their way to help their students. They have 2 counselors (one male and one female) and a social worker who are always on campus during school hours. Everyone is completely accessible. Other than seeking the counselors or social worker, we are provided with a safe space in our rites of passage class.
Rites of Passage is a ceremony or event marking an important stage in someone's life, especially birth, puberty, marriage, and death. Rites of Passage is mainly practiced in Africa. Imhotep has transformed this tradition into a class with ceremonies that are celebrated among completion each year. This class and completion of all 3 ceremonies are a requirement at Imhotep. Ideally, everything is all cultural.
Rites of passage classes at Imhotep are separated by male and female. Females are given a female teacher and the males are given a male teacher. The female Rites of passage class main purpose is to help our young woman identify who they truly are. One exercise that the instructor always does is “Circle Time”. This is the moment for our young woman to get a circle and open up about whatever we feel comfortable discussing and then we all comfort and help one another by giving advice. These are not mental health sessions but they definitely feel like one. Every time we form that circle and we are able to freely speak one whatever and this makes things feel so good for us all. The weights are definitely being lifted from our shoulders and it makes the school feel like a place of comfort.
The connection between mental health and rites of passage is very important to understand. Especially for African American children, who endure so much trauma and experiences that have a powerful effect on our mental health and abilities. I truly believe there should be mandatory mental health classes in schools. This is how we can tackle the mental health crisis within the youth. This is a step worth taking. The moment we fight for this is the moment mental health won't be a critical issue for our future. We can make this happen.
“Birds sing not because they have answers but because they have songs.” — African proverb
Amirra is a senior at Imhotep Institute Charter High School. She loves turtles and soft batches of chocolate chip cookies. Her favorite subject in school is English. Toni Morrison is her favorite author. Her favorite book by Toni Morrison is The Bluest Eye! Her favorite movies are Scary Movie 2, Shrek 2, and Finding Nemo.
After high school, Amirra will be attending Howard University where she will study Human Development and then pursue her masters and PhD in Social Work. Her future career goal is to become a Social Worker that specializes in mental health because of her own personal experiences and the stigma on mental health in the Black community where she hopes to get rid of the stigma and help bring more awareness! Below is Amirra's blog titled, Rites of Passage:
"A child’s mental health is just as important as their physical health and deserves the same quality of support” (Kate Middleton). In Philadelphia, mental health classes are not mandatory to take and they rarely exist. Unfortunately, there are so many children in public and charter Philadelphia schools who need to have this kind of class. Fortunately for some Philadelphia students, Imhotep Institute Charter High School is a school that provides their students with a much similar class called a Rites of Passage.
Imhotep Institute Charter High School is a cultural African centered school. The school is predominantly black, or African American high school. The environment at the school is amazing and changes for the better each and every year. As far as Imhotep goes, they go out their way to help their students. They have 2 counselors (one male and one female) and a social worker who are always on campus during school hours. Everyone is completely accessible. Other than seeking the counselors or social worker, we are provided with a safe space in our rites of passage class.
Rites of Passage is a ceremony or event marking an important stage in someone's life, especially birth, puberty, marriage, and death. Rites of Passage is mainly practiced in Africa. Imhotep has transformed this tradition into a class with ceremonies that are celebrated among completion each year. This class and completion of all 3 ceremonies are a requirement at Imhotep. Ideally, everything is all cultural.
Rites of passage classes at Imhotep are separated by male and female. Females are given a female teacher and the males are given a male teacher. The female Rites of passage class main purpose is to help our young woman identify who they truly are. One exercise that the instructor always does is “Circle Time”. This is the moment for our young woman to get a circle and open up about whatever we feel comfortable discussing and then we all comfort and help one another by giving advice. These are not mental health sessions but they definitely feel like one. Every time we form that circle and we are able to freely speak one whatever and this makes things feel so good for us all. The weights are definitely being lifted from our shoulders and it makes the school feel like a place of comfort.
The connection between mental health and rites of passage is very important to understand. Especially for African American children, who endure so much trauma and experiences that have a powerful effect on our mental health and abilities. I truly believe there should be mandatory mental health classes in schools. This is how we can tackle the mental health crisis within the youth. This is a step worth taking. The moment we fight for this is the moment mental health won't be a critical issue for our future. We can make this happen.
“Birds sing not because they have answers but because they have songs.” — African proverb
9 Ways To Help A Friend Going Through A Crisis
Here are 9 ways to help a friend going through a crisis. I was featured on the 7th tip.
Black Teens who Experience Daily Racial Discrimination Show Depressive Symptoms
Black teens experience several forms of racial discrimination every day, which leads to increased short-term depressive symptoms, according to a study by researchers at Rutgers University.
31 Days of Healthy Relationship Tips: Day 13 with Dr Holly Sawyer (Aired 12/13/19)
On this feature hosted by Sharon J. Lawrence, LCSW - C, I discuss healthy relationships. I share tips and techniques for those that find themselves riddled in guilt and involved in strained relationships with a desire to have a relationship even when it is dismissive towards themselves. I talk more about what one can do to help make this difficult shift happen. Grieving old parts of yourself that you are outgrowing is natural.
Although therapy is dope, it is a process and it takes work to heal. The real work happens between sessions. I encourage you to do your work.
Although therapy is dope, it is a process and it takes work to heal. The real work happens between sessions. I encourage you to do your work.
The need for cultural competency in therapy is so critical when working with African American clients. Having a therapist of color who understand your culture, oppression, issues that relate to your struggles is key to helping you gain the necessary life skills for success! Best thing is most therapists of color are the therapist they needed when they needed a therapist so they know exactly where you’re coming from!
I had the pleasure of being on Annie Schuessler's podcast, Rebel Therapist! Being a Rebel Therapist and working with Annie has been life changing. Take a listen as we kick the breeze on "writing your book."
Women and Guns
How do you feel about women owning guns? Are you a woman who owns a gun? Are guns just for men?
Microaggressions in the Workplace
Melanin and Mental Health are two dope therapists and hosts of the Between Sessions Podcast. It is a live streaming discussion to social media to increase awareness about mental health. As their special guest, I had the opportunity to discuss microaggressions in the workplace.
How to Have a Voice
Shrinks on Third podcast episode titled How to Have a Voice discusses Life First Therapy and the work Dr. Holly does around micro-aggressions towards professional black women.
An Interview with an Addiction Counselor: Dr. Holly Sawyer
8 Addiction Experts on Why Transitioning to a Sober Living Home is Beneficial
