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National Counseling Awareness Month

National Counseling Awareness Month

April 26, 2021 by Leave a Comment

April is National Counseling Awareness Month, and so I thought it would be a good idea to take this time to talk a little about mental health and the benefits of seeking treatment for whatever issues you may be facing.

When we talk about mental health, we are talking about our emotional, psychological and social well-being. Our mental health not only affects how we feel but also how we think and behave as well as handle stress and make decisions.

Mental Health Statistics

Just how common are mental illnesses in the United States? According to the Centers for Disease Control and Prevention:

  • More than 50% of American adults will be diagnosed with a mental illness at some point in their life.
  • In any given year, one in five people in this country will experience a mental illness.
  • Children are not immune to mental health challenges, in fact, one in five will experience a serious mental illness at some point.

Causes of Mental Illness

While there is no single cause of mental illness, there are some common factors that are believed to contribute to the risk of developing mental health issues. These include:

  • Trauma or a history of abuse.
  • Stress-related to ongoing chronic diseases such as cancer or heart disease.
  • Chemical imbalances such as hormonal imbalances.
  • Use of drugs and alcohol.
  • Feeling lonely and/or isolated.

Therapy Can Help

Living with a mental illness can be incredibly painful. This is why National Counseling Awareness Month was started, to help those in need recognize there are people and resources available to them. A professionally trained therapist can help you uncover the cause of your mental illness as well as offer tools and coping mechanisms to turn your life around.

To find a therapist near you, you can use this directory, which lists therapists by state and specialty. Keep in mind that many therapists are now offering sessions over the internet, so it may be best to pick someone you feel more comfortable with instead of someone who is geographically close.

I do offer telehealth services and would be more than happy to speak to you about what is going on. Please feel free to reach out to me.

 

Resources:

Filed Under: General

How Family Therapy Can Help During This Lingering Covid Crisis

March 11, 2021 by Leave a Comment

It has been almost a year since the world changed with the Covid-19 virus. After months and months of being locked down, many families are experiencing burnout from being forced to be home together so much.

While the vaccines are being rolled out, we are still getting mixed reports and messages from the media as to when life might return to normal. Some schools have opened, but many have not, and parents are still scrambling to figure out how to make a living while homeschooling their children.

All of this has caused many families to feel fatigued and a real strain on their relationships.

Family Therapy: Ensuring Your Family’s Health

Over the past year, many families have taken necessary measures to ensure they remain physically healthy during this time. Making healthy meals (instead of ordering pizza 3 nights a week) and getting the family involved in regular exercise has been a big help. But how can parents ensure they and their children protect their mental health at this time?

Family therapy offers each member of your family a safe space to discuss any issues they may be having. A trained therapist can guide your family, helping all of you to understand and utilize the healthiest communication strategies. He or she can also help to validate your feelings and offer helpful stress management techniques.

And, for anyone concerned with the safety of visiting a therapist in person during this time, family therapy can be just as effective when received through telehealth, or online therapy.

If you and your family are struggling right now and would like to explore treatment options, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

SOURCES:

Filed Under: Family Therapy, Parenting, Telehealth

3 Ways Teens Can Benefit from Therapy

March 8, 2021 by Leave a Comment

Not many of us remember our teenage years as walks in the park. That’s because this time in our life is punctuated by uncertainties, social pressure, and a surge of hormones. Because of this perfect storm, many teens act out, which can cause a lot of chaos and disruption in the home and family.

Here are 3 reasons why teens can benefit from therapy:

Self-Worth Issues

Most teens have a certain level of self-worth issues growing through this awkward phase. But there are those teens that really suffer from low self-esteem. Therapy can help adolescence build their self-esteem.

Stress

Dealing with school, friendships, work, choosing a college… are all major stressors in a young person’s life. And many teens find it hard to speak with their parents. Therapy offers teens a way to communicate and let go of some steam and pressure that is building up.

Grief and Loss

There should be a rule that no young person should suffer the loss of a close friend or family member. Sadly, many teens do experience loss and the grief that accompanies it. This can be incredibly difficult for the teen and their parents to navigate. A therapist has been trained to know exactly how to guide a young person through the stages of grief.

Anxiety Disorders

It’s perfectly normal for teens to feel worried and anxious at times. But some teens experience such severe anxiety, it negatively impacts their life, schoolwork and relationships. Therapy can help teens learn to manage their symptoms.

Substance Abuse Issues

Unfortunately, many teens learn to cope with the intensity of life by using drugs and alcohol. A therapist can assess a teen’s substance use and determine the best course of action.

These are just some of the benefits teens can gain from working with a therapist. If you or a loved one would like to explore treatment options, please get in touch with me.

SOURCES:

Filed Under: Addiction, Adolescents/Teens, Anxiety, Grief

Healthy Food & Emotional Regulation

March 4, 2021 by Leave a Comment

Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods.

The trouble is, these foods are only a temporary fix. They fill a void, and in the case of sugar, give our mood a boost. But then we come crashing down again and may even experience shame and guilt for having binged on food we know is not good for us. This can lead to a vicious cycle of more emotions, more eating, more emotions, more eating. This cycle can ultimately lead to weight gain and even the development of certain chronic diseases like heart disease and type 2 diabetes.

Your Brain on Comfort Foods

We are what we eat is a very true sentiment, especially when it comes to our brain. When life throws us challenges, we need our brain to work optimally so we can figure out the best way to deal with our circumstances or to process emotions. The trouble with reaching for comfort foods is, they are actually harmful to your brain.

Think of your brain like the engine in a car. You wouldn’t put frozen lattes in your gas tank because you know your car needs the right kind of fuel to run well. Your brain also needs the right kind of fuel. Your brain requires high-quality foods that are loaded with vitamins, minerals and antioxidants. These nutrients nourish your brain and protect it from oxidative stress.

Did you know that studies have shown a direct link between a diet high in refined sugars and impaired brain function? And even a worsening of symptoms such as depression?

The bottom line is, while your instinct in the moment may be to reach for those processed comfort foods, do your best to make better food choices. It will be hard at first, but good habits can be formed over time. Your brain will thank you.

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Filed Under: Depression, Nutrition

Tips for Staying Healthy While Working from Home

March 2, 2021 by Leave a Comment

For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic.

For this second group of people, working from home has completely changed their day-to-day lives, and many have found their overall health has taken a toll. With lockdowns and social distancing still mandated in many areas of the country, it’s a good idea to discuss some things you can do to stay healthy while you continue to work from home:

Keep Your Routine

We’ve all heard the stories of people admitting they aren’t showering as often and are staying in their PJs all day. While this was fun and novel at the beginning of the pandemic, allowing this to continue can negatively impact your mental and physical health.

It’s important to keep a daily routine. This means setting an alarm, showering, dressing, etc.

Get Exercise

You may not even realize how much more you used to move around at your office or place of work. The office kitchen and bathroom were probably farther away, and you took breaks just to chat with coworkers. It’s important that you get up from time to time and move around at home as well.

Stock Up on Healthy Food

It will be FAR TOO EASY to put on weight when working from home unless you make sure to get rid of most junk food and instead, stock up on healthy food and snacks.

Stay Connected

Not everyone is cut out for working from home as it can be isolating. If you’re used to being around a lot of people and are feeling lonely, be sure to check in with friends and coworkers throughout the day.

None of us really know when life will return to normal. If you are forced to work from home at this time, be sure to follow these tips so you can stay healthy!

 

SOURCES:

Filed Under: Nutrition, Sports / Exercise, Telehealth

How Counseling Can Help You Reach Your Goals in the New Year

January 20, 2021 by Leave a Comment

If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.

That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!

How Counseling Can Help

Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.

Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.

The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.

An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”

The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.

The goal-setting formula used by most CBT therapists is as follows:

  • Identify your goal.
  • Choose a starting point.
  • Identify the steps required to achieve the goal.
  • Take that first step and get started.

A therapist can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, a counselor or coach will be in your corner, helping you every step of the way.

Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: General

How Social Media Can Actually be Good for Our Mental Health

January 13, 2021 by Leave a Comment

Whenever there is a discussion about social media and mental health, there is generally a negative association. Many studies now have pointed to individuals developing depression or anxiety as a result of time spent on social media sites like Facebook and Twitter.

But is this a full picture?

There is actually another side to the coin that suggests social media can actually be good for some people’s mental health.

Social Media Keeps Us Connected to Those We Love

Currently, most of the country is prepared to go into lockdown again because of Covid-19. This pandemic has caused a lot of grief and stress for many people. But thanks to social media, we have all been able to stay connected with loved ones, share important information with community members, and stay apprised of the latest health findings. In times of stress, social media can actually be something that brings people together so we don’t feel so alone.

Social Media for Mental Health Support

Global pandemic aside, there are times in a person’s life when they may develop depression or feelings of anxiety. And many people who suffer from mental health issues feel as if they have no one in their immediate circle to turn to for support.

At these times, many people turn to the Internet to search for support and encouragement from the mental health community. In doing so, they receive the information as well as the comfort and guidance they need.

A Michigan State University study published in the Journal of Computer Mediated-Communication supports the theory that social media use might actually be beneficial to our mental health. In the study, researchers analyzed data from more than 13,000 relationships from adult participants. The data suggested that social media users were 63% less likely to experience mental health crises, including anxiety and depression.

Be a Mindful User

The study found that those people who use social media, even on a daily basis, to connect and share information, had positive mental health outcomes. Those who had an emotionally unhealthy connection to social media – as an example, those people who check their pages excessively out of fear of missing out, tend to have negative mental health outcomes.

In conclusion, it seems that the real key is to be a mindful social media user. Those that may have already developed an unhealthy social media habit that seems to have developed anxiety or depression may want to seek counseling to adjust their behavior.

If you would like to speak to someone about your social media use and how it is negatively affecting your mental health, please get in touch with me.

 

SOURCES:

Filed Under: General

At Home Family Physical Fitness Ideas (during COVID-19 and beyond)

January 6, 2021 by Leave a Comment

As many families continue to shelter in place together, they are finding it challenging to beat the stress and stay in shape. Exercising as a family is one-way families can accomplish both of these goals! And the good news is, there are plenty of ways families can exercise without the need of going to a public gym.

Make Fitness a Game

Take a pack of regular playing cards and turn them into fitness cards. Hearts stand for crunches, clubs push-ups, diamonds for squats, and spades for jumping jacks (or any other exercises you may want to substitute). Have each player take turns selecting a card and doing the activity. So for instance, if someone draws the five of hearts, they need to do 5 crunches.

Go for a Bike Ride

Strap on your helmets, hop on your bikes and take the kids for a nice bike ride around the neighborhood. You can also decide to bike to the library or to the park for a picnic. Just be sure to pick a route that is safe and isn’t too much effort for your child.

Have a Dance Party!

Decorate your living room with a disco ball or other fun string lights, turn on some good tunes, and have a dance party. You can even choose to record yourselves and share your dance party with others on Youtube.

Play Classic Outdoor Games

Chances are over the years your kids have begged you to play certain games like hide-and-seek or kickball. Now is the time to embrace these requests and head outside for some family fun. There is also tag, jump rope, dodgeball, and kick the can.

A Timed Scavenger Hunt

This game will get everyone moving to get some aerobic exercise. Take turns and split the family up into 2 teams. Team A will start by hiding objects around the house or yard. Then team B has 10 minutes to find them all. This means they’ve got to really RUN around looking for all of them. Then swap so Team B hides items and team A has to find them. The team that finds the most items wins and doesn’t have to do the dishes that week.

Go for a Family Walk

Walking is such a great form of exercise and an equally great way for families to connect. Try and build walking into your daily schedule. Maybe after dinner take everyone out for a walk around the neighborhood. If you have dogs, take them, too!

 

These are just a few ideas you can try with your own family. Get creative to come up with some ideas of your own. While Covid has definitely made our lives more stressful and challenging, the silver lining is that it has helped many of us reconnect with our families. Take this time to do the same and stay fit at the same time.

 

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Filed Under: Sports / Exercise

Could Your Family Benefit from Family Counseling?

December 16, 2020 by Leave a Comment

Does your family love and support one another unconditionally? Do you have fun together? Do you find talking with your spouse and children is easy and effective?

If you had to really pause and think about your answers to these questions, there’s a chance your family may not be as cohesive as you once thought or hoped. And that’s okay, not every family acts like something out of a 1950s television sitcom. Most have their own fair share of problems.

If you’ve never considered working with a therapist before, here are some benefits of family therapy:

Improved Communication

There aren’t many families out there that have flawless communication skills. It’s actually far more common for family members to feel that they can’t open up to one another. This of course leads to a disconnect between spouses or parents and children.

A family therapist can facilitate effective and respectful communication between your family members.

You’ll Understand Your Kids Better

Do you find yourself going slightly insane in an attempt to understand why your one child lies so much? Are you scratching your head as to why your other child is constantly hitting your first child?

We all think because our kids are made from our DNA that we’ll have some magical insights into why they do what they do. Nope. The truth is, most parents are in a constant state of stupefaction over their child’s behavior.

Family therapy will help your child feel safe enough to express their thoughts and feelings, giving you many A-ha moments.

Help Your Kids with Self-Esteem Issues

Healthy self-esteem is the foundation for a successful life. But unfortunately, many kids grow up feeling less than confident or good about themselves. A child with self-esteem issues may be the product of a parent with self-esteem issues.

The great news is, a family therapist can help both children and their parents build up their self-esteem to become happier individuals and, a happier family.

Help You Deal with Grief

Whether it’s a divorce or the loss of a loved one, most families are ill-equipped to handle loss, especially sudden loss. A family therapist can guide each one of your family members through the stages of grief so they can heal.

If you’re interested in exploring treatment options, please get I touch with me. I’d be more than happy to discuss how I may be able to help.

 

SOURCES:

Filed Under: General, Parenting

Communication Tips for Couples in Recovery

December 14, 2020 by Leave a Comment

If you have found yourself in a troubled relationship, there is a very good chance you grew up with parents who argued and fought often. Your household was most likely filled with the sounds of angry voices, raised in an attempt to be heard or to simply drown out the other person.

This means you had no role models for how to treat your partner or what effective communication looks or sounds like. And so, you find yourself flailing, hoping things will get better with your partner but not really knowing what you can do.

The key to a healthy relationship, hands down, is good and respectful communication. If you are currently working toward mending your relationship, here are some communication tips that will help the two of you grow closer:

Give Each Other Your FULL Attention

We live in the age of technology, which means most of us has our head buried in our phone or tablet just about 24/7. This hinders good communication.

When you are speaking with one another, make sure to give your full attention to what the other person is saying. Turn the TV off, put the phone down, and make eye contact.

Take Responsibility

There are those relationships that suffer because one person has been unfaithful. But oftentimes, a broken relationship is the result of two broken people. Take responsibility for your part in the trouble. Admit to your mistakes and commit to trying harder.

Don’t Interrupt

It’s not easy to hear someone say negative things about your behavior but resist the urge to cut off your partner when they are saying something you don’t like or agree with.

Don’t Raise Your Voice

Yelling and shouting is not a form of effective communication. Do your best to refrain from raising your voice at all. It may sound too simplistic, but it really does help to stop and take a slow, deep breath when you feel your anger rising.

Listen

When your partner is talking, you should be hearing every word they say, not thinking about how you are going to respond. Many people are bad listeners. Listening is a skill you will have to develop over time, but why not start now?

If you follow these communication tips you’ll have a much better chance of reconnecting with your partner and making things work. And if you’d like to find a therapist that can guide you in your recovery, please reach out to me. I would be happy to talk with you about how I may be able to help.

 

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Filed Under: Couples/Marriage