Erika Miller, LCSW

06/05/2026

I used to help people develop WRAP plans (Wellness Recovery Action Plans) all the time as a Dual-Diagnosis counselor in an inpatient rehab. One aspect of this is creating a Daily Maintenance Plan.

Here’s a couple questions for you to reflect on:
*At my baseline, what am I like when I’m feeling well?
*What can I do everyday to keep myself feeling as well as possible?

These can be basic things that in and of themselves that are easy to overlook (such as getting to bed/waking up at a certain time, eating regular meals/snacks, drinking enough water, taking regular breaks, getting exercise, staying in contact with others, etc.).

When things get busy, it’s easy to start being less routine about the basics, but what’s the consequence of that?

When we bring intention and awareness to something, it helps us see the benefit and remain conscious of our engagement and commitment to these activities. Oftentimes, reinstating these things back into our daily routine can help us feel grounded again and increase our capacity to manage other stressful triggers.

What are some of the things that are important in your daily maintenance?

05/28/2026

It’s easy to get caught up in habitual thinking and behaviors-even when it’s not serving us well. Being willing to let go of what’s not working may be the first step to finding a new solution.

Think about something you’re struggling with & ask yourself:

*What have I already tried?
*How has this *actually* been working for me?
*Have there been any costs/consequences/cons of this strategy?
*In order to work toward a more fulfilling life, am I willing to try something different? If so, what might I gain?
*What are some other ways of thinking/behaving that could serve me better?
*What kind of supports/resources do I need in place for this?
*What strengths/qualities/characteristics do I have that will support my efforts toward change?

This can sometimes be a lot to navigate on your own. If you want to devote some time & space to this or other topics, call me at 607-205-8411 or email [email protected] .

05/22/2026

I finally set up my Google business profile! While I don't have any Reviews there yet, I found that I have a 5 star review in the United Healthcare portal! 🎉⭐️⭐️⭐️⭐️⭐️🎉

05/18/2026

Did you know I'm an EAP (Employee Assistance Program) provider? Employers offer EAP services to provide free, confidential, short-term counseling to support their employees with a variety of personal, family, and/or professional concerns.

Networks I participate in:
*Optum Live & Work Well (EAP)
*Optum Emotional Wellbeing Solution (Premium EAP)
*Aetna Resources for Living EAP
*Cigna Confide Enhanced EAP

Check your directory or reach out today if there's something on your mind you've been wanting to discuss.

05/13/2026

May is Mental Health Awareness Month

I just came across what looks to be a good resource, so I wanted to share it with you!

*Check out the Mental Health Month Action Guide*
*Check out the Resource Center (in the Learn Tab) where you can search topics and find out more helpful information*

Let me know what activities or articles you found interesting or helpful!

Mental Health America founded Mental Health Awareness Month in 1949 and has led the effort every May to promote mental wellness nationwide.

05/11/2026

Acceptance is a tool used in various forms of therapy such as with DBT, ACT, and CBT.

Sometimes, there are certain things that aren’t in our best interest to just accept. Other times, acceptance might hold the keys to our emotional freedom. How do you know which approach is best? And how do we actually get to where we want to be?

It can be difficult to determine and it becomes so much more complicated with family or other relational dynamics in the mix. Maybe it only pays to work on acceptance with some things, but develop boundaries or assertiveness with others. Maybe we’ve accepted something mentally, but not yet emotionally. Grief can also enter into the mix. And where does self-acceptance fit in? What about the powerful impact of simply accepting our feelings about something versus resisting them, judging them, and quickly trying to push them away? There’s so much to it figuring it all out. There’s no one-size fits all answer.

Therapy is nuanced and having a safe space to process various factors of a situation could help you gain clarity on what might be best for you in the specific situation you’re grappling with.

If you’ve got something on your mind and need the space to sort through it all, don’t hesitate to reach out.

Where have you found it’s helpful to accept something?

05/07/2026

*Feeling overwhelmed? ...Like there's never enough time for yourself? ...Like there's wayyyy too many things on the to-do list?
*Feeling a bit down, or have some concerns about the next big decision in your life...?
*Maybe you're a bit exhausted from the constant over-stimulation of modern day living and everyday stressors...

Whatever it might be, I'm here to help. If you've been trying to navigate life's challenges and are still feeling drained, confused, and stuck, please reach out!

Contact me @ 607-205-8411 or [email protected] . I have therapy openings for telehealth and in-person (Delhi, NY) appointments & I'd love to work with you!

I’m in-network with a variety of plans. Check the profile below for more details. If necessary, you can also use your out-of-network benefits, where you’ll likely be able to obtain reimbursement from your carrier for out-of-pocket costs.

Erika Miller, Clinical Social Work/Therapist, Delhi, NY, 13753, (607) 205-8411, You are the expert on your life and the keys to healing are within you! Oftentimes though, it can be hard to access your inner compass in the midst of a fast-paced world, with many distractions competing for your attenti...

02/27/2026

About 15 years ago, I used to lead group meditations at a rehab I worked at. People LOVED them! I've been wanting to create a similar offering, and the time has finally come!! Consider joining me online in March!

01/26/2026

How often do you find yourself internally fighting against what is? Ya know; like the traffic, the long line, your kid having a tantrum? Haha When we do this, we’re just contributing to our own suffering.

How might your experience of them change if you were able to mindfully bring in a bit of patience and acceptance to the situation? …We’d likely be less stressed, enjoy a broader perspective, and have a little more peace of mind. Agreed?

By practicing patience & acceptance, the things around us might not change at all, but our relationship to them changes-which can have a big impact on us and the way we show up for the people and situations in our lives. If the traffic, the line, the tantrum are going to be happening anyway, why not adopt a mindset that actually supports us?

Comment below to share examples of other situations where adopting this mindset could be helpful.

12/17/2025

Gratitude isn’t just in our mind; it impacts our brain & body!

*Gratitude triggers a chemical release in our body which impacts our emotions.*

[Dopamine & serotonin are natural “feel good” chemicals that increase happiness & oxytocin is a “bonding hormone” that can help improve appreciation, communication, and connection to others.]
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*Gratitude helps reduce the release of cortisol (a major stress hormone in the body).*

[By reducing cortisol, it boosts immunity and can prevent negative health outcomes linked to chronic stress.]
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*Gratitude changes the structure of your brain (like pre-frontal cortex & hippocampus).*

[These changes improve cognitive function, resilience against chronic stress, and make it easier to default to positive emotional states.]
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With all these benefits, let’s make it a practice! Say, “ME!” if you’re interested in joining a 5-day gratitude practice to finish 2025!