2 Terrible Truths about Stress Today

Posted on by Dr Mark Parisi

So, stress is up! We all know that high stress levels are on the rise all across the nation but what’s the real truth about stress today? Why is it impacting everyone we know- both the young and the old, and why does its negativity reign supreme?

StressOutAccording to the key findings of the American Psychological Association (APA), there are 2 terrible truths about stress today (1). To help you better understand these truths and in return your own personal stress, here’s more.

1. Self-care is not a priority. Only forty percent of Americans rate their health as very good or excellent, leaving the remaining sixty percent with less than adequate self-rated health, as stated by the APA. (2) The first terrible truth about stress in America is a lack of self-care. It’s simply not a priority. Instead of managing stress in healthy ways by staying active, eating nutritional meals, and making our personal health a priority we opt to indulge in unhealthy behaviors like drugs and alcohol, over or under eating, and being lazy when it comes to regular exercise.

The APA continues to provide a list of startling facts including, “two-fifths of Americans reported overeating or eating unhealthy foods due to stress.” (3) The terribly sad truth is that we, as Americans are taking part in a viciously repetitive cycle. We choose to eat unhealthy, not be active, and overall not make self-care a priority which in return creates stress in our life. And what do we do because we are feeling stressed? We continue to eat unhealthy, not be active, and not make self-care a priority. Yikes!

2. Lack of willpower is the problem. The second truth in our one-two-punch against stress is the lack of willpower. The APA cites the lack of willpower as being the biggest barrier to adopting healthier behavior and continues to inform us that survey respondents are mistakenly relying on an inner strength to make necessary health changes (4). Similar to standing in front of an empty refrigerator with the door wide open waiting for something delicious to appear, you too should stop waiting for some inner strength to emerge against unhealthy choices.

Willpower is a choice you make, not something that all of a sudden happens within you. Combatting the stress in your life requires better health choices through nutrition and exercise and both of those choices take a strong will power. Don’t be afraid to awaken yours.

Stress is up because self-care and willpower are down. The 2 terrible truths, the first being that Americans are not prioritizing self-care through eating healthy and being active and the second, that Americans have a lack of willpower are society’s downfall when it comes to combatting stress. Want to beat the stress in your personal life? It’s as simple as prioritizing your health and having the willpower to stick to those healthy choices.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago – serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.

 

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Sources:

  1. Stressed In America, 2 Terrible truths, 2011, http://www.apa.org/monitor/2011/01/stressed-america.aspx
  2. Stressed In America, Americans rate personal health stats, 2011, http://www.apa.org/monitor/2011/01/stressed-america.aspx
  3. Stressed In America, Unhealthy eating due to stress stats, 2011, http://www.apa.org/monitor/2011/01/stressed-america.aspx
  4. Stressed In America, Lack of willpower facts, 2011, http://www.apa.org/monitor/2011/01/stressed-america.aspx

 

Sweat Away the Stress

Posted on by Dr Mark Parisi

Stress ReductionMost people experience stress on a daily basis.  For some it is mild and easily controlled, but for others it can be serious and begin to affect their everyday lives.  There are many ways to manage stress, but exercise is one that can assist in stress management as well as provide many other health and mental benefits.

1. Increase Energy. Your daily routine can be physically and mentally draining.  You may think that you cannot possibly squeeze one more thing into your schedule; however, finding time to exercise on a regular basis has been shown to give you even more energy to achieve those everyday tasks.  It may seem strange that exercise, which can be exhausting, can actually replenish your energy levels.  Not only can your energy be restored, but your ability to concentrate can be increased as can your overall brain function (1).  In order to fully utilize this energy, working out in the morning is a great option.

runStress22. Encourage Stability. Having a consistent routine as well as a goal to be attained can shift the focus of a person’s mind.  Even if the stress factors in his life have not been removed, the stability offered by a proper exercise regimen can allow him to concentrate on something other than those stress factors.  If you are in need of some consistency in your everyday schedule, make exercise part of your daily routine, not just something that you do if you have time.  The best way to accomplish this is to join a specific class that meets at a specified time or to work out with a friend; if someone is relying on you to be there, you are less likely to make excuses.

3. Release Tension. Exercise is a science.  There are many chemicals that can be released and many nerves that can be stimulated through physical activity.  Endorphins are released during physical activity, and these chemicals offer a person relief from stress as well as a chance to get a better night’s sleep (2).  Many people who are trying to do exercise specifically for stress relief choose yoga since it also requires that you concentrate and control your breathing.

4. Balance Emotions. The body and the brain go hand in hand.  What affects one will naturally affect the other.  When your body is stronger, so is your mind.  One of the greatest benefits of exercise is that it allows all the systems of the body to work together.  This includes the brain function, which then allows the body to handle stress more efficiently (3).  One of the best exercises to accomplish this is running since it works the muscular, cardiovascular, and nervous systems.  Only a strong and focused mind will be able to balance all these functions properly.

Using exercise as a weapon against stress has been shown to be successful for many people (4).  Whether physical activity actually reduces stress or simply lessens the effects of it, there is no question that it is a great outlet for stressed people.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago – serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.

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Sources:
1. Physical Activity Reduces Stress, Benefits of exercise on energy levels, 2015, http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
2. Exercise for Stress and Anxiety, Endorphins released during exercise, 2015, http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
3. Exercise Fuels the Brain’s Stress Buffers, Body systems, 2015, http://www.apa.org/helpcenter/exercise-stress.aspx
4. Exercise Fuels the Brain’s Stress Buffers, Body systems, 2015, http://www.apa.org/helpcenter/exercise-stress.aspx

3 Ways to Help Prevent Depression in School Age Children

Posted on by Dr Mark Parisi

Counseling for child depressionWhile many of us are familiar with ways to both control and cope with depression symptoms, you may be surprised to learn that research findings show we may also be able to help prevent them. According to the American Psychological Association (APA) psychologists Jane Gillham, Lisa Jaycox, Karen Reivich, and Martin Seligman all set out to prove just that (1).

The APA continues to state that through their school based prevention program the team of psychologists were able to reduce the number of depressive symptoms and improve overall classroom behavior in participating young people (2). It’s time for parents, teachers, and caregivers alike to turn their attention from controlling to preventing depression in school age children.

To better equip you, here are 3 ways to help prevent depression in the school age children closest to you.

1. Encourage strong, caring relationships early on.
When it comes to preventing depression in children, providing a valuable foundation consisting of strong, caring relationships with parents, teachers, relatives, and even community early on is key. According to a 2014 Delphi Consensus study, “The family setting, particularly parents, is a strategic target for preventive interventions for youth depression and anxiety disorders.” (3)

Help to prevent adolescent depression by simply encouraging strong, caring relationships from the start.

2. Leaving space for living life.
Far too often, caregivers opt to become helicopter parents, or simply parents who hover over their child’s every move, in hopes of protecting children not only from scrapes and bruises but also depression. Unfortunately, helicoptering is not the answer. Instead, leave space to allow them to live life through trial and error. Allow them to make mistakes, learn new things, chase after dreams, and yes, even get a few scrapes and bruises along the way.

Allowing them to experiment teaches them how to maneuver through both triumph and failure in a healthy way.

3. Establish open and honest communication.
Promoting communication that is both open and honest within your home, classroom, or other area of inhabitance is a proactive way to help prevent the development of depression. By doing so you can create an atmosphere where children feel comfortable both sharing and exploring the link between thoughts and feelings just as participants in The Penn Resiliency Project, the school based program developed by psychologists to prevent depression, did. (4)

With depression on the rise it only makes sense that parents, teachers, and caregivers alike would want to turn those increasing frowns upside down. Luckily, the prevention of depression in school age children is hopeful. You can do your part by simply encouraging strong caring, relationships, leaving space to live, and establishing open and honest communication. Together we can help transform depression one smile at a time.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago – serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.

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Sources:
1. School-Based Program Teaches Skills That Stave Off Depression, School-Based program findings, 2003, http://www.apa.org/research/action/school.aspx
2. School-Based Program Teaches Skills That Stave Off Depression, School-Based program findings, 2003, http://www.apa.org/research/action/school.aspx
3. Parenting strategies for reducing the risk of adolescent depression and anxiety disorders: a Delphi consensus study, Strong relationships quote, 2014 http://www.ncbi.nlm.nih.gov/pubmed/24359862

Is Kindness Contagious?

Posted on by Dr Mark Parisi

I’m confident you have heard the saying, “Kindness is contagious,” before right? Well, if you hadn’t- now you have! The idea that showing someone kindness, even through just a smile, can be passed on to that person making them more likely to be kind to someone else is one that has been handed down through generations.

Just recently new research was conducted that may unlock the mystery; is kindness really contagious? According to a 2010 study done by researchers at the University of California, Los Angeles, the University of Cambridge, and the University of Plymouth, “It is natural for people to seek the positive emotions that accompany seeing and doing acts of kindness.” (1) Because there is moral beauty in being kind, humans have a natural desire to see others be kind, and in return to be kind themselves causing a natural high-like sensation. Research published in the journal of Biological Psychiatry has even aimed to learn what these moral, high-like elevations actually look like in the brain and human body. (2)

So, what does this mean for you?kindness

It means to be kind, of course! When we take the necessary time to be kind to those around us in both big and small ways we can pass on our kindness to everyone we cross paths with. Believe me, there are far worse things in life than creating a society of kind people who love to spread their kindness to others! Here’s a few ways you can show kindness today!

  • Smile. You can impact a large number of people with kindness simply by smiling. It doesn’t take any more time to smile than it does to frown. In fact studies have shown when you frown you actually use more muscles than you do when smiling. Remind yourself to offer others smiles whenever you get the chance.
  • Help. Whether it’s through simply being aware of your surroundings when you witness people needing help, or by volunteering your services to a needy cause by helping others you can show kindness.
  • Listen. A listening ear is a kind ear. Often times people are just looking for someone to talk to who will listen. Be kind today by listening to a loved one, friend, child, or even a complete stranger. Kindness knows no bounds.

For once, an old wise tail passed down from generation to generation is ringing true according to science. Kindness is truly contagious. Spread the word, and the love by being kind to one another every chance you get.

Mark D. Parisi, Psy.D. & Associates, P.C. provides counseling, psychological testing, and psychotropic medication management in Mount Prospect and Chicago – serving surrounding Cook, Lake, DuPage, and Will Counties. They accept most insurance and offer extremely affordable sliding scale rates. Call (847) 909-9858 for a free, no-obligation telephone consultation.

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Sources:

  1. Kindness is Contagious, New Study Finds, Kindness is contagious study findings, 2010, https://helix.northwestern.edu/article/kindness-contagious-new-study-finds
  2. Autonomic and Prefrontal Evens During Moral Elevation, Research on moral elevations, 2015, http://www.ncbi.nlm.nih.gov/pubmed/25813121

Stress Reduction – Who Doesn’t Need It?

Posted on by Dr Mark Parisi

Summer is a busy time – so much to do and see. But sometimes this extra push we give ourselves may lead to feeling ‘overwhelmed’ or lead to conflicts in our relationships. Maintaining balance is healthy for our own agendas and for our relationships; to minimize burnout, anger, frustration, and conflicts. Dr. Parisi and Associates offers Chicago therapists to help you take a step back, examine your stressors, to find your healthy balance, to organize your priorities and agenda. It is good to feel fulfilled, not overwhelmed.

Here are 5 Tips for Dealing with Life’s Stress

1) Time Management:  Make a schedule for yourself. We need to keep the more important events and obligations at the forefront of our schedules and fill in with the less important as we are able. Be sure to include time to relax, refresh and get the proper rest that you require to be at your best.

2) Healthy Lifestyle:  Believe it or not, eating healthy can actually keep your energy and your moods more steady. We do better when we have the proper rest and some daily exercise can definitely contribute to stress reduction.

3) Be a Positive Person:  It has been said that 90% of life is ‘attitude’ and the rest is what happens. We all get those lemons, yet it is so worthwhile to ‘learn to make lemonade.’ Often times, adversity can be an opportunity in disguise. We can discover some new alternatives or realize a new strength we did not know we had. Negative thinking can produce unresolvable frustration, apathy and burn-out.

4) Hang with Positive People:  Sometimes it seems like attitudes are contagious. Being with negative persons can color your mood dark or drain your energy. Be with people who energize you and make you feel good about yourself.

5) Find Support:  Speaking with another person, especially a professional therapist can truly help you achieve your goals of enjoying life more and not feeling overwhelmed, burned out or over-stressed.

If you find that you are not having success with stress management and need more help, contact Dr. Parisi for supportive counseling. We have locations in Chicago and the surrounding area (Des Plaines, Arlington Heights, Schaumburg, Barrington, Hinsdale, Skokie, Lincolnwood, Park Ridge, and Wilmette) to help. Affordable Counseling to Be Your Best.

Contributing Editor: Stan Kain, M.S.

Tom Naratadam, Psy.D., LCPC

Hi and thank you for choosing me!  Please allow me to introduce myself.  My name is Dr. Tom Naratadam.  I earned my undergraduate degree from the University of Illinois in Urbana-Champaign and both my Doctor of Psychology (Psy.D.) and Masters Degree in School Psychology (Ed.S.) from the Chicago School of Professional Psychology.  I completed my Licensed Clinical Professional Counselor (LCPC) certification in Illinois in 2015.  My professional work experience is diverse and includes work in multiple settings including residential, inpatient, outpatient, community mental health, group private practice, and school-settings throughout the Metro Chicagoland area.

I have worked as an outpatient provider with Dr. Mark Parisi since 2010. In addition to my work with Dr. Parisi and Home Psych Services, P.C., I have worked as a bilingual school psychologist at the Chicago Public Schools – performing extensive diagnostic testing and spearheading group therapy with children and adolescents – and more recently in the private school systems.

I have expertise working in multicultural populations and have conducted numerous workshops on cross-cultural issues related to the Latino and Asian-Indian cultures. My experience also includes several years of assessing and working with children and adolescents who have Attention Deficit Hyperactivity Disorder (ADHD), Autistic Spectrum Disorders, Conduct and Mood Disorders, and issues related to adolescent sexuality and identity.  I provide in-office and teletherapy services for Generations and Home Psych Services using secure video teleconferencing technology for the comfort, convenience, added privacy and safety of my clients.

I am proud of his Asian-Indian heritage. I enjoy traveling, enjoying Chicago’s wide array of restaurants, and spending time with his family and friends. I am a non-native speaker of Spanish and have excellent fluency.

Ways to Reduct Your Anxiety NOW!

Posted on by Dr. Mark Parisi

We all have time in our lives where we can feel the stresses of life creeping up on us. When we think of anxiety, we usually think of apprehension over an upcoming event of some kind. This can be a life change, a big meeting, a move, dinner with the in-laws, or anything that causes you to feel a little anxious.

The events that makes us anxious will be different for everyone, but it can is a real problem that can cause real physical symptoms. When truly anxious, you may experience an increased heart rate, sleep problems, sweating, mood swings, and lack of concentration.

As stressful as all that sounds, there is good news. Dr. Parisi and Associates have some tips for you to reduce your anxiety now.
Of course, if you feel that you are dealing with extreme anxiety or more than the typical symptoms, contact Dr. Parisi and Associates for a low cost psychiatrist in Chicago to help you assess the problem.

Catch some Zzzzzzs. I know, I know, we just said that sleep can be hard when you are feeling anxious, but it is important to keep with your routine and try to be consistent in your sleeping pattern. Catching that beauty rest is so important to help your body function properly. Shoot for seven to nine hours every night.

Be positive. When we feel anxious, it is easy for those negative thoughts and feelings to creep over us. Make sure you are in control of your thoughts and focus on the good in life, especially when those feelings are directed at yourself.

Plan ahead. This one will make you feel more in control of your situation. Do the simple things that you have complete control over. Set out your clothes, make a schedule, follow your to-do list, pack lunches the night before. Start building habits that increase productivity in your daily routines. These are smalls steps that help ward off anxiety when something uncontrollable pops up (which we know happens, it is called life).

Exercise and eat right. When you don’t feel well, anxiety and stress can have ben more control over you. Use food as fuel and not a way to cope. Exercise is a great way to burn off a little extra steam and wash away the day. You will feel great when you are done.
Breathe. No, seriously, just sit there and focus on your breathing and nothing else. Nice deep breaths in a quiet space. Inhale. Exhale. Inhale. Exhale. Doesn’t that feel nice?

Most Important…
STAY IN THE MOMENT. No one can control the future. Don’t waste time worrying about something that might happen in the future and enjoy the moments you are living right now.

For more help, contact Dr. Parisi in the Chicago and surrounding areas including Des Plaines, Arlington Heights, Schaumburg, Barrington, Hinsdale, Skokie, Lincolnwood, Park Ridge, and Wilmette.

 

Common Side Effects of Psychotropic Medication

Posted on by Dr Mark Parisi

Side effects are very common to experience when taking psychotropic medication. Everyone responds differently to medication and has a different experience while taking these drugs. Your age, health, and the type of medication taken are all factors that contribute to the side effects that you might experience. Side effects typically dissipate after several days or weeks and can be managed successfully. Immediately report any unusual or severe side effects to your doctor as your doctor can help manage and adjust your medications accordingly. Below is a list of common side effects for psychotropic medications.

Side Effects of Antidepressants:

Normally antidepressant side effects are relatively mild and dissipate within several days, however there are circumstances where side effects can be severe. Report any side effects to your treatment of depression to your medical professional immediately.

• Headaches

• Nausea

• Sleeplessness or drowsiness

• Agitation

• Sexual problems

• Dry Mouth

• Constipation

• Bladder issues

• Blurred vision

 

Side Effects of Antipsychotics:

Side effects of antipsychotic medications can range from mild to severe. Long-term use of typical antipsychotic medications may lead to a disorder called tardive dyskinesia (TD). TD causes uncontrollable muscle movements or spasms. This disorder is less common among individuals who take the newer atypical antipsychotic medications, however consult your doctor immediately if you experience any side effects.

• Drowsiness

• Dizziness

• Weight gain

• Blurred vision

• Rapid heartbeat

• Rigidity

• Muscle spasms

• Restlessness

• Tremors

• Sensitivity to the sun

• Skin rashes

• Menstrual problems for women

 

Side Effects of Mood Stabilizers:

There are several different medications used to treat bipolar disorder and they can cause different side effects. (Reference the side effects of antidepressant medication and antipsychotic medications). Mood stabilizers such as lithium and anticonvulsant medications are more commonly used.

• Excessive thirst

• Loss of coordination

• Frequent urination

• Blackouts

• Seizures

• Slurred speech

• Irregular heartbeat

• Hallucinations

• Changes in vision

• Itching/rashes

• Swelling

• Changes in weight

• Nausea, stomach pain, vomiting

• Loss of appetite

 

Side Effects of Antianxiety Medications:

Anxiety is treated with antidepressants, benzodiazepines, and beta-blockers. The more common side effect for benzodiazepines is drowsiness. Other side effects can include:

• Upset stomach, nausea

• Drowsiness

• Dizziness

• Blurred vision

• Headache

• Confusion

• Nightmares

• Nervousness

• Lightheadedness

• Trouble sleeping

 

Common side effects from beta-blockers include:

• Fatigue

• Cold hands

• Dizziness

• Weakness

Contact Dr. Parisi for low cost therapy in Chicago, Mt. Prospect, and surrounding areas including Des Plaines, Arlington Heights, Schaumburg, Barrington, Hinsdale, Skokie, Lincolnwood, Park Ridge, and Wilmette.

What are the Different Types of Psychotropic Medication?

Posted on by Dr Mark Parisi

There are many different types of psychotropic medications. Below is a list of the more popular medications along with the disorder and symptoms (and here are some of their side effects) they treat.

Depression:

Depression is treated with antidepressant medications. Antidepressants help to balance chemicals that are in our brains that affect our mood. These chemicals are called neurotransmitters and they affect our mood and emotions. These neurotransmitters are called serotonin, norepinephrine, and dopamine. The more common antidepressants are called selective serotonin reuptake inhibitors (SSRIs). Some examples are:

  •  Fluoxetine (Prozac)
  •  Citalopram (Celexa)
  •  Sertraline (Zoloft)
  •  Paroxetine (Paxil)
  •  Escitalopram (Lexapro)

 

Other types of antidepressants are serotonin and norepinephrine reuptake inhibitors (SNRIs). SNRIs are similar to SSRIs. SSRIs and SNRIs are popular because they do not cause as many side effects as other types of antidepressants. Other antidepressant medications include tricyclics, tetracyclics, and monoamine oxidase inhibitors (MAOIs). For some people, tricyclics, tetracyclics, or MAOIs may be the best option dependent on their circumstances and needs.

Schizophrenia and other Psychotic Disorders:

Schizophrenia and other psychotic disorders are treated with antipsychotic medications. The older antipsychotic medications are called “typical” while the newer antipsychotic medications are referred to as “atypical” antipsychotic medication. These medications treat psychotic symptoms such as hallucinations and delusions.

‘Typical’ Antipsychotic medication:

  •  Chlorpromazine (Thorazine)
  •  Haloperidol (Haldol)
  •  Perphenazine (generic only)
  •  Fluphenazine (generic only)

 

‘Atypical’ Antipsychotic Medication:

  •  Risperidone (Risperdal)
  •  Clozapine (Clozaril)
  •  Olanzapine (Zyprexa)
  •  Quetiapine (Seroquel)
  •  Ziprasidone (Geodon)
  •  Aripiprazole (Abilify)
  •  Paliperidone (Invega)
  •  Lurasidone (Latuda)

 

Bipolar Disorder:

Bipolar disorder, also called manic-depressive disorder, is treated with mood stabilizers. At times it can be appropriate to treat bipolar disorder with antipsychotic medications or antidepressants, along with a mood stabilizer. Lithium is one of the most common mood stabilizers and is very effective. Anticonvulsant medications are sometimes used as mood stabilizers as they were found to help control mood. For some people this might work better than Lithium.

Anxiety:

Anti-anxiety medications, antidepressant, and beta-blockers all treat anxiety symptoms. Some of the commonly know disorders include OCD, PTSD, Panic disorder, Social Phobia, and Generalized Anxiety. Benzodiazepines are commonly used to treat anxiety and start working faster than antidepressants. Beta-blockers can also be used to treat anxiety as these medications help to control some of the physical symptoms of anxiety such as sweating and shaking. These medicines can help keep physical symptoms under control.

  •  Clonazepam (Klonopin)
  •  Lorazepam (Ativan)
  •  Alprazolam (Xana)

 

Contact Dr. Parisi for low cost therapy in Chicago, Mt. Prospect, and surrounding areas including Des Plaines, Arlington Heights, Schaumburg, Barrington, Hinsdale, Skokie, Lincolnwood, Park Ridge, and Wilmette.

Where Can I Find Help For Anxiety, Stress in Chicago, Illinois?

Posted on by Dr Mark Parisi

Are you suffering from anxiety or stress?  Mark D. Parisi, Psy.D. & Associates, P.C. offers help for anxiety, stress in Chicago, Illinois.  We are one of the industry  leaders in Metro Chicago in providing integrated behavioral healthcare.  We offer expert psychological testing, counseling services, and medication management to help alleviate the suffering associated with anxiety and stress.  We understand the causes of anxiety and stress are often multi-faceted and including hereditary factors, life stressors, maladaptive ways of coping, and unhealthy ways of thinking.  We provide treatment solutions that target each of these causative factors.  Mark D. Parisi, Psy.D. & Associates, P.C. is one of the few practices in the Metro Chicago area to offer sliding scale fees for both counseling and medication management services.  If you are looking for help for anxiety, stress in Chicago, Illinois, look no further.

For more information or to schedule an appointment, we invite you to visit our website to learn more about how Mark D. Parisi, Psy.D. & Associates, P.C. can offer help for anxiety, stress in Chicago, Illinois or call us at (847) 909-9858 for a free, no-obligation consultation.