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College students deal with a lot of stress. Sadly, not many reach out for support or help. Eventually their stress turns into anxiety and depression. To have a positive college experience, good mental health is required. Counseling offers numerous benefits to college students. Here are only a few: Counseling Helps with Problem-Solving You can learn […]
College students deal with a lot of stress. Sadly, not many reach out for support or help. Eventually their stress turns into anxiety and depression.
To have a positive college experience, good mental health is required. Counseling offers numerous benefits to college students. Here are only a few:
You can learn a lot in college, but you won’t necessarily learn how to problem solve. And without question, solving problems is one of the key ingredients to having a happy and purposeful adult life.
Counseling can also help you recognize the feelings you’re feeling. If we don’t fully understand what is going on inside of us, we can linger there, remaining lost instead of processing and moving forward in our life.
Whether you want to create lasting bonds with friends, get closer to that special someone, or simply understand where your parents and professors are coming from, counseling can help you foster and strengthen relationships. You’ll gain insights into who you are, who others are, and begin to shift your perspective when clarity is needed.
There is scientific evidence that suggests social support helps to build resilience against stress. Counseling offers massive support and provide students with the guidance they need for success.
If you are a college student that is facing major challenges, trying to reach a new goal, looking for peace of mind or your purpose, you don’t have to go it alone. Counseling can provide the tools to help you navigate your life.
If you would like someone to talk to, give me a call. I’d be more than happy to speak with you more about how I can help!
SOURCES:
Benefits of Counseling for College Students – Coping with College
https://www.coe.edu/student-life/student-life-resources/health-wellness/mental-health-counseling/potential-benefits-counseling
Unless you’ve been living under a proverbial rock, you no doubt are aware that inflation is the highest it’s been in decades. From gas at the pumps to food and utilities, most of us are struggling to make ends meet. And without question, this is causing massive stress. If you are feeling intense stress from […]
Unless you’ve been living under a proverbial rock, you no doubt are aware that inflation is the highest it’s been in decades. From gas at the pumps to food and utilities, most of us are struggling to make ends meet. And without question, this is causing massive stress.
If you are feeling intense stress from the impact of inflation, here are some things you can do:
Be Honest
One of the worst things you can do when feeling stress and anxiety is to pretend you’re not. Be honest with yourself and others about what you’re feeling. The old saying goes, “The squeaky wheel gets the oil.” Ignoring your feelings or pretending they aren’t there will only make them louder and louder.
Get Your Mind Off of Things
Equally important as being honest about your stress is not obsessing over it. You really need to unplug from the stress of the economy and distract yourself with something. Mindless activities are actually a great way to quiet those stressful thoughts. Go for a run. Clean your kitchen. Watch an old movie. Whenever the anxiety begins to creep up, stop and do an activity that will calm you.
Find Joy
It’s important to step back and recognize that no matter how crazy the world gets and no matter how stressed we are, there is still plenty of joy all around us. On our darkest days, the sun still shines. Make sure to spend time each day noticing all of those small things that bring joy and happiness into your life. The perfect latte. A sunset. Your child’s laughter. Be thankful for each and every one of these. Gratitude is the great elixir of stress and sadness.
These are just a few ways you can cope with the stress of inflation. You may also want to speak to someone if your stress turns into unmanageable anxiety or depression. If you’d like to explore treatment options, please reach out to me.
SOURCES:
https://www.huffpost.com/entry/inflation-stress-anxiety-mental-health_l_62d958ade4b0aad58d18015b
https://www.betterhelp.com/advice/general/how-to-prepare-for-inflation-coping-with-financial-stress/
https://www.cnbc.com/2022/05/18/rising-inflation-has-made-people-feel-anxious-here-are-ways-to-cope.html
At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent. Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even […]
At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent.
Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even excessive, even without obvious stressors, interfering with daily life. In these cases, the person is diagnosed with an anxiety disorder.
According to the National Institute of Mental Health, roughly 31% of adults in this country will experience an anxiety disorder at some point in their life. In fact, according to the Anxiety & Depression Association of America, anxiety disorders are the most common mental health condition in the United States.
Anxiety disorders include:
Anxiety can trigger symptoms such as:
If you are suffering with an anxiety disorder, life may feel overwhelming most of the time. But know that there is help out there for you. Psychotherapy, or talk therapy, can reduce or eliminate your uncomfortable symptoms. Your therapist can also assess you to see if you are a good candidate for an anti-anxiety medication, at least to start. Of course, I have found there are plenty of alternative options, such as deep breathing, acupuncture, and other relaxation techniques, that have helped my clients find calm and peace.
If you’d like to explore therapy options, please reach out to me. Life can get better.
SOURCES:
https://www.healthline.com/health/anxiety/types-of-anxiety
https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html
https://www.psychologytoday.com/us/blog/the-cube/202204/4-types-anxiety
When our children are young, they come to us, it seems, innumerable times throughout the day wanting to share something with us. An idea they had, a discovery, questions about life. At times these visits aren’t so helpful or desired, like when we’re on an important conference call or having… private time with our spouse. […]
When our children are young, they come to us, it seems, innumerable times throughout the day wanting to share something with us. An idea they had, a discovery, questions about life. At times these visits aren’t so helpful or desired, like when we’re on an important conference call or having… private time with our spouse.
But we should savor each and every interaction we have with our kids, because eventually they grow up to be teenagers and want nothing to do with us!
Okay, not exactly. But kind of. Which is why it’s important we work hard to keep the bond and channels of communication open with our teens.
If you feel you’ve lost the connection with your teen, here are some ways to form a bond:
Listen
When your teen does speak with you, really pay attention. Teens are notorious for communicating things that don’t match up with the words they are using. Read between the lines and pay close attention to body language.
Create Rituals
Right now it’s about quality not quantity. You won’t be able to get all of their time and attention you want. So figure out little rituals and ways to connect. That may mean hitting the golf range on the weekend or going out for pizza night, just you and your kid, or having a spa day at home.
Support Their Hobbies
The teen years are when you child begins to recognize their own unique gifts and interests. So it’s important that you take an interest in what they love to do. Make time in your schedule to go to their game or band concert. If they like mountain biking, go biking with them. Support their hobbies as much as possible.
Ask Them to Teach You Something
Nothing will give your teen more pride and confidence than illustrating they know something that you don’t. It could be something as simple as showing you how to set up a Tik Tok account or how to order something off of Alexa, or something more complex like how to play the guitar or build a robot.
Your kids will be out of the house before you know it. Take the time and make the effort to bond with your teen now.
SOURCES:
https://www.ahaparenting.com/read/tips-bond-close-teen
https://www.parents.com/kids/teens/questions-for-teens-to-help-you-bond/
https://www.huffpost.com/entry/surprising-tricks-to-help_n_6278070
Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates. What are Mental Health Days Exactly? The […]
Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.
What are Mental Health Days Exactly?
The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.
Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.
The following are some red flags that are letting you know you need to put your mental health first:
You Feel Run Down
Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.
You Feel Angry More Often
When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.
You’re Having a Hard Time Focusing
When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.
If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.
If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.
SOURCES:
https://info.totalwellnesshealth.com/blog/mental-health-day-from-work
https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/
Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being. What does the nervous system do? Your […]
Your nervous system runs and powers every organ and every other system, from your brain to your digestion, breathing and beyond. But what many people don’t consider is that the natural aging process, toxins and diseases can damage your nervous system, and therefor your overall health and well-being.
Your nervous system is a bit like the Internet. But instead of nodes, your nervous system is a large network of specialized cells called neurons that “talk to each other.” These messages, which are really electrical signals, travel between your brain, skin, organs, muscles and glands. And all of the messages help your body to feel sensations, move and work correctly, and help important information get back to the brain.
Once you begin to understand that the nervous system is what powers the rest of your body, all of its organs and other systems, you begin to realize how important it is to keep your nervous system healthy. Any hit to your nervous system can result in headaches, migraines, muscles spasm, learning difficulties and more.
So how do you keep your nervous system healthy?
If you’re someone who hasn’t given much thought to your nervous system and all it does for you, it’s time you start. Take care of it and it will take care of you!
SOURCES:
https://my.clevelandclinic.org/health/articles/21202-nervous-system
https://www.healthdirect.gov.au/nervous-system
https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/functions
Bipolar disorder is a condition that affects an individual’s mood. While manageable, the condition not only affects how a person thinks and feels, but also how they behave and act in romantic relationships. For instance, individuals with bipolar disorder experience severe high and low moods, which are typically called manic and depressive episodes. While in […]
Bipolar disorder is a condition that affects an individual’s mood. While manageable, the condition not only affects how a person thinks and feels, but also how they behave and act in romantic relationships. For instance, individuals with bipolar disorder experience severe high and low moods, which are typically called manic and depressive episodes. While in these emotional states, their behavior can scare and confuse their partner.
The good news is, with the right treatment plan, many individuals with bipolar disorder can have healthy and satisfying relationships.
Manic vs Depressive Episodes
In order to understand how bipolar disorder can affect relationships, we need to look at how the two main episodes affect a person’s personality and behavior.
When someone is in a manic state, they are often very irritable. This may cause them to disagree with their partner, and sometimes cause them to look for fights that aren’t really there.
Manic episodes also cause sufferers to partake in risky behaviors, such as binge drinking or gambling sprees. These risky behaviors can cause a lot of tension in the relationship.
Depressive episodes tend to cause the person to become very depressed and less communicative. They may be very weepy and feel hopeless. During these episodes the individual may pull away from their partner. They may also seem so lost and sad their partner feels overwhelmed and unable to help them.
Tips for Healthy Relationships
There is no relationship on the planet that doesn’t require a lot of work and effort. A relationship with a bipolar individual is no different. The good news is, there are numerous ways to build a loving and strong relationship in this situation:
Takeaway
If you’ve been diagnosed with bipolar disorder, or if you are on the verge or diving into a relationship with someone who has, know that the condition does not mean you will be saddled with problems. But a healthy relationship will depend on effectively managing symptoms.
If you’d like to work with a licensed mental health therapist who specializes in working with individuals with bipolar disorder, please give my office a call. I’d be happy to discuss treatment plans and how I may be able to help you experience a profound and loving connection with others.
SOURCES:
https://www.medicalnewstoday.com/articles/324380
https://www.hopkinsmedicine.org/health/conditions-and-diseases/mood-disorders/bipolar-relationships-what-to-expect
https://www.bipolarlife.org.au/how-can-bipolar-disorder-affect-relationships/
If you’ve ever experienced a panic attack, you know firsthand the name is apropos. Within seconds you can go from feeling quite well and “ordinary” to experiencing absolute dread and fear. And often with no obvious trigger. It’s a horrible way to live. But you don’t have to live feeling like a helpless victim of […]
If you’ve ever experienced a panic attack, you know firsthand the name is apropos. Within seconds you can go from feeling quite well and “ordinary” to experiencing absolute dread and fear. And often with no obvious trigger. It’s a horrible way to live.
But you don’t have to live feeling like a helpless victim of these attacks. Here are some powerful ways you can stop panic attacks in their tracks:
1. Recognize What’s Happening
If, in the moment, you can recognize that you are having a panic attack and not a heart attack, you can begin to instantly calm yourself at the realization this is temporary. It will pass and you will be okay. And once you gain a little bit of calm, you can employ further techniques.
2. Deep Breathing
Hyperventilating is a common symptoms of a panic attack. Breathing in an erratic pattern tends to make the attack intensify.
Conversely, deep breathing can reduce the symptoms of a panic attack and bring you back to a state of calm. Breathing slowly and deeply signals to the rest of your body that the “threat” is gone and you can get out of “fight or flight” mode.
3. Close Your Eyes
Some people can become triggered by things in their environment. If this happens to you and you find yourself in a fast-paced environment with too much stimuli becoming overwhelmed, close your eyes while taking some deep, slow, full breaths.
4. Practice Mindfulness
Panic attacks tend to cause a feeling of detachment or separation from reality. Mindfulness meditation is powerful because it can help you stay fully present in the here and now. In addition, the practice of meditation has been shown to relieve stress and anxiety.
5. Get Help
Cognitive-behavioral therapy (CBT) and other mental health treatments have been shown to help people suffering with panic attacks. CBT sessions can happen in private, in groups, and even online.
If you are interested in exploring treatment options, please get in touch with me. I’m here to help and answer any questions you may have.
SOURCES:
https://www.healthline.com/health/how-to-stop-a-panic-attack
https://www.medicalnewstoday.com/articles/321510
https://www.verywellhealth.com/how-to-stop-a-panic-attack-5202930
Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential. Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws […]
Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential.
Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws under a microscope and calls them out with a thunderous voice. The one who tells us we can’t do anything right and we’ll never amount to anything.
Now which voice is doing the most talking in your life? If you’re like most people, your inner critic is running the show. Ever wish you could tell it to just shut up?
Here are some powerful ways you can silence your inner critic once and for all:
Be More Mindful
In order to silence your inner critic, you must first become aware of it. You cannot change what you are not aware of, right? And this is where mindful meditation comes in.
When we practice being mindful, we tune into the here and now and become FULLY aware of the present. The more you practice mindfulness, the more aware you will be when that negative voice inside you begins to speak.
In addition, mindfulness teaches us that we are not our thoughts, we are the observer of them. Soon you will begin to choose which thoughts to focus on more carefully. This is a powerful shift that can change your life!
Stop Comparing Yourself to Others
In a world where 24/7 social media would have us believe that everyone else is smarter, thinner, richer and generally better than we are, it’s hard not to compare ourselves to others. But doing so only gives your inner critic weapons to use against you.
Practice Self-Compassion
You would never treat others the way you treat yourself. Begin to treat yourself with the compassion you would a small child or a wounded kitten you find. No one is perfect. But all of us are worthy of love, kindness and respect. We must begin to show ourselves more love, kindness and respect and we can do that by practicing self-compassion.
Hopefully these tips help you to silence that inner critic once and for all. And if you’d like more help on building your confidence and self-esteem, please get in touch with me. I work with people to empower them so they can build the life they dream about.
SOURCES:
https://www.omaritani.com/blog/how-to-silence-your-inner-critic
https://www.psychologytoday.com/us/articles/201903/silencing-your-inner-critic
At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not […]
At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not nearly enough people speak about is gratitude.
Gratitude, or a feeling of thankfulness, is a powerful alchemist. It can instantly and dramatically change your mood. When one is feeling grateful, it is hard for them to feel anything else. And while you can easily think about all of the things you are thankful for, it is a better idea to write them down in a journal.
Here are some of the mental health benefits of keeping a gratitude journal:
It Helps Us Feel Valued
When we recognize how many blessings we have been given, it is natural for the perception of our own value and worth to increase. This boost in value and self-esteem has been shown to decrease feelings of anxiety, depression and stress.
It Minimizes Negative Behaviors
As I mentioned, when we are focused on the positive, it is almost impossible for us to think about the negative aspects of our lives. This focus on positivity translates into better choices and behavior. We become kinder as well as more empathic and generous. These new ways of feeling and being continually perpetuate goodness coming into our life. And the new cycle continues.
It Helps Motivate Us
When we allow ourselves to feel grateful, we begin to feel more and more inspired. This newfound inspiration ignites our inner passion and motivates us to become our best selves.
I cannot recommend gratitude journals enough. I have seen them perform miracles in my clients’ lives. If you need some help getting started on your gratitude journey, get in touch with me. I would love to discuss more how gratitude journals, and counseling in general, may be able to help you with the mental health challenges you are facing.
SOURCES:
https://www.wellrx.com/news/how-a-gratitude-journal-can-support-your-mental-health/
https://www.sportskeeda.com/health-and-fitness/6-mental-health-benefits-keeping-gratitude-journal
https://www.psychologytoday.com/us/blog/comfort-gratitude/202006/the-positive-impact-gratitude-mental-health