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    Cultivating Mindfulness in Daily Life

    September 20, 2023

    Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including: Reduced stress, anxiety, and depression Increased sense of well-being Enhanced cognitive abilities Slowed brain […]

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    Cultivating Mindfulness in Daily Life

    September 20, 2023

    Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including:

    • Reduced stress, anxiety, and depression
    • Increased sense of well-being
    • Enhanced cognitive abilities
    • Slowed brain aging
    • Lowered blood pressure
    • Improved sleep
    • Pain management
    • Improved quality of life for individuals with chronic conditions

    Practicing Mindfulness Every Day

    Many people meditate by focusing on their breath—pay attention to how it feels as you inhale and exhale, and whenever you notice that your mind has wandered, acknowledge the distraction as a passing thought and then refocus your attention on your breathing. When you first begin practicing mindfulness, you may be able to do this for only a few minutes, but your sessions will likely get longer over time.

    You can incorporate mindfulness techniques into your daily life by practicing present moment awareness when you’re:

    • Eating a meal
    • Taking a walk
    • Commuting to and from work
    • Coloring
    • Gardening
    • Showering
    • Lying in bed

    If you’re having trouble, you may want to consider downloading an app that will guide you through the meditation process. Or, set some alarms on your phone that will remind you to meditate at certain times throughout the day.

    Start Practicing Mindfulness

    If you’d like to know more about mindfulness techniques and the benefits of present-moment awareness, contact us today. We’ll be happy to schedule a therapy session at a date and time that works for you.

    Filed Under: mental health, mindfulness

    How to Tell When You’re Feeling Burned Out

    May 17, 2023

    Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.”  Here are some additional signs of burnout: Pessimism Pessimism […]

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    How to Tell When You’re Feeling Burned Out

    May 17, 2023

    Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” 

    Here are some additional signs of burnout:

    Pessimism

    Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.

    Sleep Issues

    Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.

    Sudden Physical Ailments

    A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues. 

    Is it Time to Speak with Someone?

    Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.

    Sources:

    https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/

    https://positivepsychology.com/burnout/

    https://www.psychologytoday.com/us/basics/burnout

    Filed Under: mental health

    Walk and Talk Therapy: Nature’s Healing Power

    April 14, 2023

    For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical […]

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    Walk and Talk Therapy: Nature’s Healing Power

    April 14, 2023

    For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical state instead of an emotional one.

    So it makes complete sense that some people would be drawn to walk and talk therapy.

    What is Walk and Talk Therapy Exactly?

    Walk and talk therapy is a type of outdoor therapy and it is exactly what it sounds like. Instead of sitting in an office environment with your therapist, the two of you get out into the great outdoors and have your session during a lovely walk in nature.

    Why Try It?

    There are a variety of reasons to give this form of talk therapy a try. To start, it can be hard for some people to process their emotions while sitting still. Our bodies seemed to be designed to move while processing emotions. 

    Second, many people find the traditional talk therapy format awkward. Sitting in a tiny space with your therapist staring at you as you try and open up and bare your heart and soul is not an easy thing to do. But walking side by side while looking at beautiful nature helps make someone feel calm and open. There’s no doubt nature can be very healing, which makes it the perfect space for therapy.

    What Can Walk and Talk Therapy Help With?

    Walk and talk therapy can be very effective at treating numerous mental health issues such as:

    • Anxiety
    • Depression
    • Self-Esteem Issues
    • Life Transitions
    • Stress
    • Anger
    • Bereavement

    Is Walk and Talk Therapy Right for Me?

    If you enjoy being out in nature and are interested in a holistic approach to mental health, then walk and talk therapy may be a great fit for you. If you are struggling with depression or anxiety or are having a hard time processing your emotions and are interested in giving this form of therapy a try, please get in touch with me. I’d be happy to answer any questions you may have.

    SOURCES:

    https://welldoing.org/article/what-is-walk-and-talk-therapy

    https://www.choosingtherapy.com/walk-and-talk-therapy/

    https://www.psychologytoday.com/us/therapists/walk-and-talk-therapy-new-york-ny/52552

    Filed Under: mental health, nature, therapy

    Beginner’s Guide to Focusing on Mental Health

    April 14, 2023

    These days, many people focus on their physical health. But few give much attention, if any, to their mental health. What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how […]

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    Beginner’s Guide to Focusing on Mental Health

    April 14, 2023

    These days, many people focus on their physical health. But few give much attention, if any, to their mental health.

    What does mental health refer to? Mental health describes a person’s overall psychological health and well-being. It has much to do with the way you feel about yourself, your ability to manage your emotions, how you deal with challenges and the relationships you nurture.

    While most people will experience mental health challenges at some point in their life, those who give no attention to their mental health could experience anxiety and depression. If focusing on mental health is a new topic for you, here are some tips to help you along:

    Don’t Isolate

    Nothing keeps our mood elevated like the feeling of being connected – truly connected – to other people. While texting and social media have their place, be sure to spend quality face-to-face time with friends and loved ones.

    Make R&R a Priority

    Are you someone that burns the candle at both ends? Most people are. Good mental health requires you to get enough leisure time so you can rest and contemplate. If you’re guilty of being “too busy,” start spending more time relaxing.

    Eat Healthy

    Have you ever noticed when you eat processed comfort foods, you tend to feel unwell physically and mentally? Sugary foods are bad for our mental health. That’s why it’s so important to eat wholesome, nutritious foods like grassfed meats and organic fruits and veggies!

    Stay Active 

    Physical activity is as important for your mental health as it is for your physical health. Regular exercise can relieve stress, elevate mood, and even help you get a better night’s sleep.

    These are just some of the ways you can ensure your mental health is optimized. You may also want to speak with a licensed mental health therapist who can provide tools and a safe space to work through what’s troubling you.

    If you’d like to explore treatment options, please give my office a call.

    SOURCES:

    http://www.bcmhsus.ca/about/news-stories/stories/10-tips-to-boost-your-mental-health

    https://www.mhanational.org/31-tips-boost-your-mental-health

    https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389

    Filed Under: mental health, wellness

    How to Support Your Mental Health Between Therapy Sessions

    April 7, 2023

    Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again. It’s important to support the progress you’ve made with your therapist in between […]

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    How to Support Your Mental Health Between Therapy Sessions

    April 7, 2023

    Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again.

    It’s important to support the progress you’ve made with your therapist in between your sessions. Here is what I advise my own clients to do in between our sessions:

    Keep Your A-ha Moments in Mind

    Therapy is a space for profound A-ha moments. It’s important to hold onto those in the days after your session. Think more deeply about what was uncovered and see if any other pieces of information come to the surface. It’s a great idea to have a dedicated notebook to jot down anything that may come to you. Bring this with you to your next session so you can share your additional insights with your therapist.

    Read

    Ask your therapist to recommend some helpful books, blogs, or articles that may offer deeper insights into your issue. While reading about your issue will not resolve it on its own, it’s a great way to supplement your therapy sessions.

    Journal

    I have been an advocate for journaling for quite some time, so I was thrilled when research in the Journal of the American Medical Association stated that journaling has both mental and physical benefits. Journaling not only helps to manage stress and reduce anxiety, but it also can alleviate the symptoms of depression.

    If you did just these three things, you would find your time in between sessions would be more enjoyable and help to facilitate further positive change.

    SOURCES:

    https://www.foundationscounselingllc.com/blog/what-to-do-between-therapy-sessions.php

    https://themighty.com/topic/mental-health/mental-health-support-tools-to-use-between-therapy-sessions/

    4 Things to Do Between Therapy Sessions

    Filed Under: mental health, therapy

    Give the Gift of Mental Health: 5 Present Ideas

    December 9, 2022

    The holidays are just around the corner, and many of us are struggling to come up with gift ideas our friends and family will love. With so many people dealing with stress and anxiety these days over the recession, layoffs and threat of nuclear war, the best gift you can give this season is the […]

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    Give the Gift of Mental Health: 5 Present Ideas

    December 9, 2022

    The holidays are just around the corner, and many of us are struggling to come up with gift ideas our friends and family will love. With so many people dealing with stress and anxiety these days over the recession, layoffs and threat of nuclear war, the best gift you can give this season is the gift of mental health.

    With this in mind, here are some very thoughtful, practical and creative gifts ideas for loved ones who may be struggling with stress or anxiety:

    1. Weighted Blankets

    Weighted blankets have been shown to decrease a person’s anxiety. The weight of the blanket applies gentle pressure to the body, eliciting the same response as a hug or cuddle. These blankets are also great for helping people with sleep issues.

    2. Art Supplies

    Some people, adults and children alike, have a hard time expressing how they feel through language. But expression through art helps people get their feelings out.

    Why not head to your local craft store and get your loved one something to help them tap into their creative side. It could be a paint set, adult coloring book, or modeling clay. Creating art has a meditative and calming effect as well.

    3. Journal

    Some people need to write things down in order to process them. You can find really nice journals for under $20 for that person in your life who is introspective and needs to get those thoughts, feelings and ideas onto paper.

    4. Meditation & Mindfulness Subscription

    Practicing mindfulness and meditation has been shown to provide mental, physical and emotional benefits. But it can be hard to get started with the practice. Help your loved one find Zen and calm with a subscription to a meditation and mindfulness app.

    5. Mind Over Mind

    There are many wonderful mental health books out there. One I recommend is called Mind Over Mind, which uses proven Cognitive Behavioral Therapy (CBT) exercises to shift an individual’s feelings, thoughts and behaviors.

    And if you or your loved one would like to explore CBT with a licensed therapist, please reach out to me. Sometimes talking to someone can really make all the difference.

    SOURCES:

    https://www.choosingtherapy.com/mental-health-gifts/

    https://www.huffpost.com/entry/gifts-struggling-mental-health_l_5fc8f6ecc5b6933ec7dd0b9e

    https://www.healthline.com/health/mental-health/gift-guide-ideas

    Filed Under: holidays, mental health

    Why Some Therapists Don’t Accept Insurance

    December 7, 2022

    It’s not easy finding a therapist. You’ve got to search for someone who is licensed, has experience treating your particular issue, and someone who you feel comfortable opening up to. Many know the frustration of finding someone who ticks all of these boxes, only to realize that they don’t take insurance. The truth is, roughly […]

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    Why Some Therapists Don’t Accept Insurance

    December 7, 2022

    It’s not easy finding a therapist. You’ve got to search for someone who is licensed, has experience treating your particular issue, and someone who you feel comfortable opening up to. Many know the frustration of finding someone who ticks all of these boxes, only to realize that they don’t take insurance. The truth is, roughly one third of therapists in this country do not accept insurance.

    So what gives?

    Why Many Therapists Don’t Accept Insurance

    There are actually quite a few reasons why some therapists choose not accept insurance from patients:

    Low Reimbursement Rates

    The average cost of a therapy session around the country is typically between $100 to $200. With insurance, you may have a copay of $20 – $50. You may assume your therapist will bill the insurance company and be reimbursed for the rest of the money. But often insurance companies will reimburse for half the amount or less. It can be quite difficult for a therapist to make an actual living wage with such low reimbursement rates.

    Hassles

    Another deterrent for therapists is the hassle of interacting with insurance companies. As you can imagine, there are far more pleasant things to do with one’s time. Insurance companies often require therapists to continually provide documentation to justify treatment of their patients. And, because mental health outcomes can be far more difficult to measure than physical ones, it can be harder to prove to insurance companies that care is essential.

    Supply and Demand

    Far more people are seeking mental health therapy. We have actually seen a dramatic increase in new patients since the Covid pandemic. And what happens is, with so many patients willing to pay out of pocket, there is simply less of a need for therapists to deal with the hassles and headaches of insurance.

    Finding Affordable Mental Health Care

    If you are on a budget, all is not lost. There are ways to work with a great therapist and not break the bank.

    You can find a therapist who offers sliding scale payments. This simply means different people with different incomes are charged different amounts based on what they can realistically afford.

    Another option is to look for a therapist who provides online sessions. With no office rent or staff to hire, these therapists are often able to charge clients far less because they have far lower overheads to run their business.

    If you’d like to explore treatment options, please give me a call. I offer online sessions and can often work with people of all different budgets.

    SOURCES:

    Therapists Who Don’t Accept Insurance

    https://www.heartmatterstherapy.com/post/5-reasons-why-some-therapists-do-not-accept-insurance

    3 Reasons Why Many Therapists Don’t Take Insurance

    Filed Under: insurance, mental health

    When is it Time to Ask for Help?

    October 4, 2022

    Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help. The Difference Between Mild and Serious Mental Health Issues […]

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    When is it Time to Ask for Help?

    October 4, 2022

    Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help.

    The Difference Between Mild and Serious Mental Health Issues

    In order to measure the seriousness of a mental health issue, most mental health professionals look at what impact it has on the person’s everyday life. They also take into account the events that led to the issue.

    Mild mental health issues are typically less persistent as well as less disruptive to an individual’s everyday life. Serious mental health issues, on the other hand, are often so severe that they negatively impact that person’s relationships and performance at school and work.

    As an example, feeling pressure at work about an upcoming deadline will make just about anyone feel stressed and anxious. But if your anxiety becomes so great that you begin calling in sick to work to avoid the project and responsibilities, that would be seen as a disruption in your everyday life. Severe anxiety can lead to panic attacks and that is definitely a reason to seek support.

    Something else to keep in mind is the context around the mental health issue. It is perfectly normal to grieve after losing a loved one or to feel anger and resentment after discovering your partner’s infidelity. While it can definitely be helpful to speak with someone during these times, you may not necessarily be experiencing a severe mental health crisis that would warrant help.

    It is important to mention that the events of one’s life need not be “serious” in order for you to reach out for help. Whatever it is that you are going through and whatever feelings you are experiencing, they are valid.

    Warning Signs of a Serious Mental Health Crisis

    The following are some red flags of a mental health crisis that warrant asking for help:

    • Feeling sad or “down” for long periods of time (particularly without an inciting incident)
    • Noticeable mood swings from very high, like euphoria, to very low, like deep sadness or depression
    • Excessive worry
    • Feeling empty or apathetic about life
    • Engaging in self-harming behaviors, like cutting
    • Withdrawing from friends and family
    • Changes in appetite, sleep or sex drive
    • Constant fatigue
    • Thoughts of suicide

    If you or a loved one are experiencing any of these symptoms, it’s time to reach out and ask for help. While the days seem dark right now, they can and will get brighter. I’d love to help you get there, so please get in touch with me so we can set up a time to speak.

    SOURCES:

    https://www.counseling.org/news/aca-blogs/aca-counseling-corner/aca-counseling-corner-blog/2018/03/01/knowing-when-to-ask-for-help#:~:text=If%20you’re%20facing%20a,to%20seek%20out%20professional%20help

    https://jedfoundation.org/resource/mental-health-warning-signs-and-when-to-ask-for-help/

    https://www.columbiatribune.com/story/sponsor-story/burrell-behavioral-health/2022/05/02/mental-health-matters-knowing-when-ask-help/9558636002/

    Filed Under: counseling, mental health

    How Your Self-Esteem Affects Your Mental Health

    August 11, 2022

    Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being. What is Self-Esteem? Self-esteem refers to the way people feel about themselves. Someone with a healthy […]

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    How Your Self-Esteem Affects Your Mental Health

    August 11, 2022

    Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being.

    What is Self-Esteem?

    Self-esteem refers to the way people feel about themselves. Someone with a healthy or high self-esteem thinks positively about themselves and their abilities. They believe they are deserving of respect and have no problems setting healthy boundaries.

    Individuals with low self-esteems do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.

    How Does a Low Self-Esteem Affect Mental Health?

    The following are some ways a low self-esteem can impact a person’s mental health:

    Poor Relationships 

    Human beings are wired for connections. But when we have low self-esteem, we tend to not put ourselves “out there” socially and even tend to isolate, which can lead to poor relationships and loneliness.

    Addiction

    Studies have indicated low self-esteem in childhood can lead to addictions later in life. Mandy addicts use alcohol and other substances as a way to cope with negative feelings about themselves.

    Depression and Anxiety

    Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.

    How to Build Your Self-Esteem

    Building self-esteem is important for mental health and to live a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.

    That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. He or she can then help you develop a new, realistic self-esteem that reflects who you truly are.

    If you or someone you know is suffering with low self-esteem and would like to explore treatment options, please get in touch with me.

    SOURCES:

    https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health

    https://www.hormona.io/why-self-esteem-affects-your-mental-health/

    https://fherehab.com/learning/self-esteem-mental-health

    Filed Under: mental health, self esteem

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