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 There’s not a single person in America that hasn’t been impacted by the current pandemic and resulting quarantine somehow. These past several months have been characterized by loneliness, boredom, stress, and anxiety. That’s why many Americans have turned to drugs and alcohol to cope with the crisis and simply pass the time. Protecting yourself from substance abuse during these times of crisis is extremely important. Dump the Alcohol Alcohol sales have skyrocketed since the beginning of the pandemic. In research compiled by Nielsen, alcohol sales have been up 21% at liquor stores and 234% via online retailers. While drinking alcohol is less dangerous when done in moderation, there is a concern if you struggle with addiction or self-control. Access to alcohol in your home combined with boredom and cravings may lead you to drink in excess. At least until the pandemic is over and things are back to normal, it’s best to dump the alcohol you do have and stop yourself from buying more. Spend Carefully Both alcohol and drugs can be draining financially, which might keep you from buying them in the first place. Unfortunately, seeing a few extra zeros in your bank account due to unemployment checks or stimulus checks might make obtaining drugs and alcohol easier than ever. According to the American Medical Association, opioid overdoses have been on the rise since the pandemic began in March. Though you might be excited about your extra funds right now, be sure to spend it responsibly, get your bills paid, and put the rest into savings. Find a Coping Strategy Drugs and alcohol are often a focal point of parties and large gatherings, but substance abuse often goes hand-in-hand with inadequate coping mechanisms. Even casual substance use can turn into an addiction, primarily if you rely on substances to ease your emotional pain or “escape” the here and now. By keeping yourself from sinking into substance abuse, it’s best to find a healthy coping strategy to ease your mind and stress. That might include getting exercise, meditating, reading a book, going for a walk, or learning to play an instrument. Keep Lines of Communication Open One of the most debilitating aspects of this pandemic and quarantine has been the impact on social relationships. The loneliness and social isolation may cause severe boredom and the desire to “escape” to feel less lonely. Many times, this is done through substance abuse. The best thing you can do when you feel lonely is to reach out to those you can lean on. That may include your best friend, your parents, your siblings, or even your coworker. Try to stick to a consistent contact schedule through text messages, phone calls, or video calls. Set Goals It might seem like this pandemic will never end, which may make you feel as if your life is going nowhere. When you feel like you’ve lost direction and purpose, you may turn to drugs and alcohol to get you through the day. Giving yourself hope and prioritizing your mental health is vital, so it’s a great idea to set goals for yourself. They should be both short-term and long-term goals. Set goals for yourself during the pandemic, like exercising five times a week, and for when the pandemic finally ends, such as going back to college. During these times of crisis, the mental health of Americans has been very much at risk. Being unable to cope with the current situation and shutting yourself off from the outside world can make you more susceptible to substance abuse. If you’re struggling with substance abuse, it’s best to reach out to a counselor or therapist to get a treatment plan in order. Are you feeling like you're in a crisis? Substance abuse is never the answer. It's important to take care of yourself and protect your mental health during these times. That's why I offer counseling and life coaching services that can help you find peace, stability, and happiness again. We know how difficult it can be to get through tough times alone. I am here for you, to provide support and guidance when needed most. You deserve someone who will listen to what’s going on with your life without judgment or criticism. Click this ad right now for more information. Courses To Choose From Related Blog Posts
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 Growing up, it seemed like your parents were always telling you to go outside and play. But, now that you’re older, you have more important things to worry about. You have a 40-hour workweek and a family to take care of. What you might not know is that nature can be healing. And, you don’t have to do anything more than to go outside to experience these effects. The Benefits of Going Out Into Nature There are plenty of benefits that come with going out into nature and truly experiencing the planet’s natural beauty. According to research published in the International Journal of Environmental Research and Public Health, here’s a look at some of the possible benefits of exposing yourself to the sights, sounds, and smells of nature, according to research published in the International Journal of Environmental Research and Public Health.
What’s even better is that some of these effects are produced immediately. You may feel apprehensive or stressed out before visiting a local park and feel a sense of relief as soon as you hear the chirping of the birds. How To Get Into Nature Though America is very much a developed country, there are plenty of locations throughout the nation that give you the chance to explore nature. America is currently home to 62 National Parks, nearly 7,000 state parks, and countless local parks that you can visit. Let’s go over what you can do to get into nature to reap the benefits. Figure Out What Calms You Some things in nature will be much more calming to you than others. The first thing you want to do is figure out what calms you personally. For example:
Whatever you love about nature that calms you the most, find somewhere that allows you to experience those specific things. Turn Off Your Devices According to the American Psychological Association, about 86% of Americans will check their phone constantly. So, to truly get the most out of your journey into nature, you’ll want to turn off your phone or tuck it away into your backpack. It allows you to truly focus on the world around you and escape the fear, worry, and pain that’s currently overwhelming you. You are just going to the park, and hearing the birds chirping might be enough for you to calm you down and bring you back to the present moment. But, to truly experience nature as it was meant to be shared, you need to give yourself time to enjoy it. That means make your trips into nature on days where you don’t have other obligations. Set aside a few hours for a 5-mile hike or an entire day to explore a state park. That way, you don’t have to rush around to see everything or look back in regret thinking you missed something. Nature is something that very few people genuinely appreciate fully. But it’s known to produce healing effects and can improve your mental state indefinitely. When you get out into the forest, on top of a mountain, or along the shoreline, take the time to appreciate the sights, sounds, and smells. You’ll never feel as calm or free as you will when you’re out in the real world. Do you want to improve your mental state? Nature is something that very few people genuinely appreciate fully. But it’s known to produce healing effects and can improve your mental state indefinitely. It’s a great way for you to spend time with yourself, as well as find peace in the world around you. If you are interested in improving your mental health, try spending some time outside today and see how much better life becomes when we take care of ourselves. You deserve it! Go outside today and enjoy nature for all its worth! Watch this Video Related Blog Posts
 According to the Anxiety and Depression Association of America, over 18% of the American population struggle with some form of anxiety at any given time. Coping with stress can be complicated, especially since there’s no single treatment that works for everyone. So, let’s talk about five completely natural ways that you can calm your anxiety today. 1. Meditation & Deep Breathing Anxiety attacks and persistent anxiety typically come with the same few symptoms. You may notice that your heart rate is twice as fast as expected, that your blood pressure has skyrocketed, and that thoughts are racing through your mind at lightning speed. Meditation and deep breathing techniques can help you to relieve both the mental and physical symptoms of anxiety. Concentrating on your breathing will bring you back to the present moment and slow your thoughts. And, according to Harvard Health, meditation can also reduce your blood pressure, lower your heart rate, and improve your heart health. So, start with a brief 2-minute deep breathing meditation session and begin lengthening your sessions as you become accustomed to meditation. 2. Aromatherapy The essential oils industry in America is booming these days, but these oils might be able to do a little more than make your home smell pleasant. Simply smelling these essential oils through aromatherapy can potentially reduce your symptoms of stress and anxiety. And, research has revealed that essential oils like lemon, lavender, and rose are most effective for anxious people. All you have to do is squeeze a few drops of your favorite into an essential oil diffuser or in the bathtub and give yourself some time to relax and enjoy the scents! Note: Carrier oils must mix with some essential oils must be combined if you’re planning to use them on your skin. Be sure to read the label before using your essential oil. 3. Intense Exercise The last thing you want to do when you’re anxious is strap on your running shoes and go for a run, but it might just be the best thing for relieving your anxiety during the moment. That’s because exercise can help you naturally improve your mood, get rid of pent-up energy, and help you sleep much better at night (great if you have insomnia). The Anxiety and Depression Association of America states that just about any exercise style can be successful when it comes to calming anxiety. Go for long walks along the canal, lift weights in your living room, follow along with a yoga video, or even play with your dog. Exercise is excellent for treating and preventing anxiety, so do your best to get at least 150 minutes of exercise each week. 4. Laugh & Smile When your mind is racing, and negative thoughts have taken over, it’s hard to stay positive and express emotions like happiness or joy. But according to the Mayo Clinic, laughter can improve your mood and relieve the physical tension in your body as well. So, when you’re feeling anxious, do something that makes you smile. That can be anything from watching your favorite TV show clip on YouTube to spending time playing with your young nieces and nephews in the yard. 5. Limit Caffeine Intake Have you ever had a few too many cups of coffee (or energy drinks) and gotten the jitters? Maybe it felt like your heart was pounding in your chest and like your mind wouldn’t slow down. That’s because high levels of caffeine can mimic the effects of anxiety. That means caffeine and anxiety are a terrible combination for your mental state. If you’re predisposed to high levels of anxiety, it’s best to avoid caffeine altogether. However, caffeine may be okay in moderation, such as a few cups of coffee in the morning each day. Just be sure you’re not drinking it too close to bedtime to avoid sleep difficulties. Since there’s no “one size fits all” for treating anxiety, you may have to experiment with different coping strategies to see what works best for you. Ensure that the ways you try to calm your anxiety are healthy and don’t involve drugs and alcohol. Understand that pressure is complex, and it could take weeks or months to see significant results. Have you been feeling stressed lately, and you don't know what to do about it? We get it. Life can be tough sometimes. But there are a lot of ways to cope with stress that work for different people in different situations. That's why I'm here - to help you find the best way for YOU! It doesn't matter if your stress is caused by work, family, or something else entirely – I'll help you figure out how to manage it so that life becomes peaceful again. Check the boxes below and learn more about how can I help you! If you are a parent or caregiver, watch this Video 10 Tips to Help With Back to School Anxiety Related Blog Posts
 At some point in our lives, we all deal with painful and negative emotions. Whether those emotions are fear, anxiety, resentment, or other fear-based emotions, if we do not learn to manage those emotions properly, they can get the best of us and destroy us. Identify the Emotion You cannot correctly address something you cannot first identify. It requires a level of self-awareness. It allows you to sit with your feelings, genuinely get to the root of what is going on. The act of identifying what is triggering the negative feelings eases the burden of trying to ignore or mask the sense while allowing room for what was determined to be addressed in the right way. The ultimate benefits of this can include reduced stress and anxiety (Partnership Staff, 2017). Eliminate Triggers Once you know what you’re feeling, you can begin to identify what causes you to feel that way. Determining actionable strides, you can take the situation or trigger causing that particular emotion to remove or reduce the impacts of those triggers. Or you can take steps to help you learn how to manage those triggers so they no longer produce the intense negative pain or fear-based emotion moving forward (Brown, 2019). Redirect Redirecting the negative emotions you feel into positive activities can be a healthy way to release those negative emotions. Redirection is about channeling negative emotions and energy into an action that allows for emotional release without causing harm. Activities can include physical activity, breathing, journaling, or meditation, among others. Each of these outlets provides an opportunity to help you feel less overwhelmed, thus reducing stress, tension, and anxiety (Scott, 2020). Seek Support Getting help from outside sources can be one of the best ways to get help with painful and fear-based emotions. Whether that support is in the form of friends and family or a licensed professional, sometimes having an additional person to talk things through with can help bring relief mentally and emotionally. Others can offer advice, tools, resources, and even just a listening ear to help you process what you’re feeling and develop healthy coping strategies to manage those negative emotions you feel (Scott, 2020). Gratitude Being thankful is a strategy that can act as a grounding force when faced with painful and fear-based emotions. Gratitude first draws us into the present moment by taking our focus off of the negative stimuli and causing us to find those good things that exist presently in our lives right now. Then it replaces the negativity with positivity by causing us to deviate from the negative emotions towards the happiness and joy connected with gratitude in creating. Taking a few moments to either write down all that you are grateful for or even simply think about them helps counter these negative emotions. We do not have to live indefinitely with painful and fear-based emotions. We can take action to help ourselves overcome negative feelings and thrive in our lives. Whether you adopt one of these strategies or several, these are great ways first to understand how you feel; address the cause of what you’re feeling. Develop coping strategies for situations where you find yourself encountering these negative emotions at any point in the future. References: Brown, L. (2019, October 22). How to deal with negative emotions: 10 things you need to remember. Hack Spirit. https://hackspirit.com/negative-emotions/ Partnership Staff. (2017, May 28). Coping with fear, anger, and other negative emotions. Partnership to End Addiction | Where Families Find Answers. https://drugfree.org/article/coping-fear-anger/# Scott, E. (2020). How to deal with negative emotions and stress. Verywell Mind. https://www.verywellmind.com/how-should-i-deal-with-negative-emotions-3144603 Do you ever feel like your life is not where you want it to be? You're not alone. Life can be hard and sometimes we need help getting through the tough times. That's why I'm here for you! I will work with you to create an action plan that works for your unique needs, goals, and values. Together, we'll find what makes you happy and help you live a fulfilling life. Click the boxes below to learn more about my services! Watch this Video Related Blog Posts
 The most common conversations that we have around depression and anxiety revolve around scientific literature. We look at how anxiety and depression can be relieved or solved through pharmacological responses or cognitive-behavioral solutions. This is all helpful, and it's all true, but sometimes that isn't enough. Some people spend a lifetime on pharmacological products and still deal with symptoms of anxiety and depression. While some people go the route of ketamine infusions to get relief from treatment-resistant depression and anxiety, that is not the only option. There is something to be said for hope and faith. How on earth can hope and faith have any effect whatsoever on depression and anxiety? Let's talk about it. The Hopefulness A big part of any spiritual framework is a belief in something greater than yourself. That can help you maintain hope even on the longest of roads. When you have faith in something, you believe that it's more than wishful thinking that positive change can and will come by holding onto it. It's important to expect that things will get better. If that isn't present, what point is there to follow through? Life can be difficult, it can be challenging, and hope is key to getting through that relatively unscathed. The Open-mindedness When you are filled with hope, you are more open-minded to new and different ways of handling anxiety and depression. Sometimes, the people who need the most help are the people who have found traditional treatment partially or entirely ineffective. So, what comes next? If you have tried CBT, you have attempted medication, then what's left? The open-mindedness of hope ensures that you never give up. Hope fills you with the power to do everything possible to move away from depression and anxiety. For some, that means more prayer. Prayer, like meditation, offers stress relief and helps us feel more in control of our lives. Prayer doesn't have to be the traditional idea of prayer. It could also include journaling, meditation, sitting in peace, spending time in nature, or otherwise. While prayer isn't always practical, it can help. Positive Evolution Spiritual practices, whether meditation or prayer, communing with nature, or with fellow believers in service, may provide you with a boost in attitude and behavior. These positive boosts help you fight anxiety and depression. Prayer or meditation can help you recognize your emotional reactions more clearly, thus preventing the typical knee-jerk reaction. Sometimes the best thing you can do is accept the present and just do nothing. It’s a lesson that you can learn through the positive evolution of hope, faith, and practice of your spirituality. The Change When you look at your life through the lens of being on a spiritual journey, then you no longer view problems as obstacles. Instead, you recognize problems as opportunities to learn and grow. You get the sense that, at any given moment, you are where you are supposed to be. I want to be clear; hope and faith won't necessarily leave you jumping with joy as though no harm can befall you. It's more about understanding that with difficulty comes growth and every setback is an opportunity. Often, depression and anxiety stem from stress which comes from our inability to control everything. If you tend to react with disappointment, anger, sadness, or any other negative emotions, I want you to take it as an opportunity. Take a step back and ask yourself what hope and faith can teach you at this moment and what this problem or obstacle may uncover opportunity. You deserve to be happy. I'm a life coach who helps people find their path and live the life they want. Together, we'll explore your goals, identify what's holding you back from achieving them and create an action plan that will help you achieve success in all areas of your life. Let me help you find hope when it seems lost and faith when it feels impossible. I'm here for you every step of the way - just reach out! I can't wait to hear from you soon! Click the box right now and sign up for a free session with me! Book features this week:
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 According to the World Health Organization, nearly 300 million people across the globe have depression. If depression is left untreated, it can increase your risk of dying by suicide, put you at increased risk for developing cardiovascular diseases, and negatively impact your social and physical health. Fortunately, depression isn’t typically a condition that develops overnight. So, keeping an eye out for the tell-tale signs of depression may allow you or someone you love to get help before the condition worsens. Here are the signs to look for in yourself and those around you. Loss of Interest & Motivation One of the most obvious signs that somebody struggles with depression is a loss of interest in things they once loved, sometimes called anhedonia. This decreased interest is often unexplained and confusing to those around the person. For example, when a person whose world once revolved around playing basketball suddenly stops showing up for pick-up games and sells their favorite jerseys and basketball. Difficulties with Thinking & Memory When depression starts becoming severe, you’ll notice a difference in the thinking patterns of your friend or loved one. Once so eloquently, the person who eloquently expressed themselves and aced every test in school now struggles to get a single thought across. Their reviews appear disorganized or as if they’re in a mental fog. They may begin to speak slowly, and it seems to take them longer to process concepts or retrieve memories. Unexplained Mood Changes One of the biggest misconceptions of depression is that all depressed people will be plagued by sadness. While it’s true that your friend may appear down and unmotivated, mood changes might manifest them in other ways as well. Your normally level-headed friend may lose his cool over a minor inconvenience or event. Or a friend that’s typically upbeat and positive might shift their focus toward the negative. Reduced Performance at Work & School A lot of people you know might be struggling with depression without you even knowing it. Yet, declining performance in school and work is a clear-cut sign that somebody you care about is struggling. For example, depression may be the cause when a typically incredible student begins skipping class, forgetting to complete homework or failing assignments. If somebody who truly cared about success suddenly doesn’t anymore, they might have depression. Appetite & Weight Changes Eating is what keeps us alive and fuels our bodies to get through the day. Any unusual changes in eating and weight may be a sign that your loved one is struggling. It can show itself in several ways, including weight gain, weight loss, excessive eating, or not eating at all. Frequently, eating in excess is a coping strategy for depression. Suicidal Thoughts & Ideation The most concerning sign that a loved one struggles with depression are the prevalence of suicidal thoughts and imagination. When you notice these signs, time is of the essence if you want to save your friend’s life. Here are some signs somebody is feeling suicidal, according to Suicide Awareness Voices of Education (SAVE).
If you or somebody you know is struggling with suicidal thoughts, call the National Suicide Prevention Lifeline at 1-800-273-8255 or call emergency services. Depression is more of a concern now than it has ever been before. If you or somebody you know is struggling with the signs and symptoms above, you may suffer from clinical depression. Make an appointment with a therapist, counselor, psychologist, or psychiatrist as soon as possible to discuss treatment options. Depression is a serious issue that affects millions of people every day. It can be hard to know what to do when you or someone you love is suffering from depression. But it's important not to give up hope. There are many different ways to help yourself or your loved one overcome depression, and there’s no need for anyone to suffer alone. You deserve the best life possible, and I want you to get there! I offer free consultations to help you get started on living a joy-filled life. Give it a shot today! Book features this week:
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 If you’re considering therapy or even if you’re a few weeks in, you may be wondering if it’s all worth it. Is it working? You may not feel any different. Therapy can be expensive, so wondering about its efficacy is actually valid. If you’re new to treatment and still developing your relationship with your therapist, it may be hard to tell if you’re on the right track. Therapy effectiveness is measured differently for everyone. Someone might measure its effectiveness by how many days they shower in a week. Someone else might measure it by eating regular meals more than a few times a week. There are endless possibilities; however, there are some general things that are the same for everyone. Thankfully, there are some criteria you can use to evaluate the efficacy of therapy, according to the American Psychological Association (APA). These criteria, in a nutshell, use current empirical literature to make informed, research, and colleague-backed treatment decisions. Is It Based On Relevant Empirical Literature? Empirical means based on observation or experience rather than theory. The relevant empirical literature on psychology would be up to date, peer-reviewed, and based upon reproducible studies, and you can observe the results. You should evaluate if your treatment is based on sound science. How can you do this without being a psychologist? Today we have the Internet. You can ask your psychologist about the name of your treatment and the studies associated with it. From there, you should have a basis for your research. If it isn’t relevant or up to date, you might want to consider a new psychologist. If it is, however, then stay the course! Use Only Cutting Edge Research This criterion will help you evaluate if the empirical literature is relevant. There is good science, and there is bad science. There is also new science that hasn’t been around long enough to be tested extensively. You don’t want to be a guinea pig. An example of bad science is the science that draws a conclusion that isn’t based on enough evidence. Just because a treatment worked for a few people doesn’t mean it’s effective. Did the experiment account for the placebo effect? Was there a control group? Have the results been replicated? If the answer is no for any of these, be very wary. A Treatment Must Be Better Than Doing Nothing Let’s say someone has an extreme fear of spiders. One treatment might be exposing this person to so many spiders that they no longer afraid of is an option. However, this approach could horrify the person and increase their fear if unsuccessful. If this person has heart issues, it could also trigger those. A good therapist will evaluate all of these angles to determine if the treatment is worthwhile or if just letting this person be afraid of spiders is better. Treatment should help, never harm. If you think the risk of damage is too high in your treatment, voice your concerns to your therapist. Hopefully, they will convince you of the best path, but you should consider finding a new therapist if you don’t trust them. Guided By Specific Outcomes You and your therapist should decide upon specific outcomes for your therapy. Maybe you want to be less anxious or become more assertive. Without precise, measurable results, any endeavor is sure to fail. So be specific, not vague. Don’t aim at something like “I want to be happy.” Instead, work with your therapist to find specific aspects of your thoughts and habits that keep you unhappy. Then work on ways to change those. Weighing Options According to the ADA, “The strongest recommendations are based on demonstrations that the treatment under consideration is more effective than alternative interventions that are known or believed to be effective.” In other words, your therapist should give you a few options to weigh. Your therapist will be the best source of information on these treatments, but feel free to do your research as well. Choose only the treatments and goals that make the most sense to you. In the end, the final say is yours! Therapist’s Interpersonal Skills The central part of a therapist’s job is talking to many different people and engaging well with them. If your therapist is not involved or does not feel comfortable in the relationship, this can be an issue. If a therapist has good interpersonal skills, good enough to build a relationship with you, therapy will become much more effective. Therapist’s Ability to Assess You Upon going to a therapist, one of the first things they have to do is assess their new patient. If a therapist cannot evaluate their patient correctly, then there is no basis to start. Assessment is critical in creating the proper baseline and foundation for therapy. Individualized Treatment Plan Therapists deal with many different people that have various symptoms and issues. That means there is not a one size fits all type of advice or treatment. The ability of a therapist to alter treatment options for each patient based on their needs is a must for effective therapy. Your Ability to Open Up If you do not open up to your therapist and let them know what is going on, there is no way for therapy to work. It is not easy, but the honest conversation is a must. When you open up completely, your therapist gets a clear view of what they are dealing with, which will create a much more effective and efficient therapy experience. Your Willingness to Learn If you are going to therapy without learning, then treatment will not help you very much. You are opening up your mind to the options set before you is a must. Your Willingness to Change After you learn where your issues are coming from and ways you could potentially deal with them or fix them, you must want to change. Learning is one thing, but if you don’t apply it to your life and your issues, it will stall progress. If you are willing to make changes in your life, you are much more likely to work past whatever you are dealing with. Watch this Video Interview with Psychotherapist &autism advocate/consultant, Keischa Pruden Need to talk to someone? Click this ad below for a free consultation. Book features this week:
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 Therapy can come in many forms. Talk therapy is a practice that you can do differently where one of the most popular therapies available. Psychodynamic therapy, Cognitive-Behavioral therapy, and humanistic therapy are just a few popular therapy options. 6 Popular Types of Talk Therapy Currently Used Today Cognitive-Behavioral Therapy Cognitive-behavioral therapy is a widely practiced form of talk therapy that involves structured sessions. It is usually a short-term mental health treatment that addresses patterns of existing behavior. By understanding unhelpful thought patterns, the therapist can help guide the patient into making healthier choices. Cognitive-behavioral therapy can identify beliefs the patient did not know they had. These beliefs can be about themselves, others, or the world around them, just by addressing current symptoms and not spending as much time on the past, the design of this therapy to work on simple changes. Psychodynamic Therapy Psychodynamic therapy stemmed from what was once called psychoanalysis. Like psychoanalysis, psychodynamic therapy allows the patient to talk about anything that’s on their mind. The subconscious thought is encouraged so that a therapist can uncover thought and behavior patterns that may contribute to distress. Psychodynamic therapy can focus on current events as well as childhood and past events. Unlike cognitive behavioral therapy, a usual practice that is called psychodynamic therapy is on a long-term basis. It is an intensive form of talk therapy designed to treat depression, eating disorders, somatic symptoms, anxiety, and other mental health conditions. Humanistic Therapy These are designed to help the patient develop self-acceptance. For those who struggle with low esteem and depression, this can be a beneficial form of talk therapy. By focusing on current life, a humanistic approach to counseling is different from psychodynamic treatment. Possible techniques used in humanistic therapy include role-playing, reenacting, and active listening. Those who are suffering from relationship difficulties, trauma, or depression can all benefit from humanistic treatment. Dialectic Behavior Therapy DBT is a form of talk therapy that identifies negative thinking patterns by using favorable behavior modification. It is one of the most popular therapies for those who struggle with impulsive behavior and suicidal ideation or self-destructive behavior. By accepting the patient’s experience of what is happening, a patient’s trust is at the forefront. Unlike many other talk therapy practices, DBT comprises several components, including individual therapy and group skills training. Many patients who have had little success in other forms of therapy do well with this type of intensive therapy. Interpersonal Therapy Interpersonal therapy mainly focuses on depression and relationship issues. An interpersonal counselor can address relationships and mood cycles that impact one another. Eye Movement Desensitization and Reprocessing EMDR uses talking and sensation techniques to help those who may be suffering from trauma. Specific eye movements can help reframe memories and situations so that patients no longer have to endure flashbacks or intrusive thoughts. This type of therapy generally lasts between 8 and 12 sessions. The Efficacy of Talk Therapy Many people assume all talk therapies are the same. In reality, just as patients are unique, so are their therapies. While cognitive-behavioral therapy may work for some people with depression, it does not necessarily work for all. Finding the right therapy is crucial when treating mental health issues. With a suitable form of treatment and counselor, therapy can help solve relationship and mood issues. You may have heard about talk or cognitive behavioral therapies before but not know what they entail. They're both great for different reasons and it's important to find which one will work best for you! Reach out today and schedule an appointment with me! Book features this week:
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 Have you ever had trouble sleeping because you were worried about your finances? Have you ever avoided checking your bank account balance because you’re afraid to look? You’re not alone. In their latest Stress in America survey, the American Psychological Association found 72 percent of Americans reported feeling stressed about money during the previous month. Adding to our usual money worries is the economic fallout of a global pandemic. A lot of people lost their jobs, and it shut down many businesses. This global pandemic left many Americans wondering how to cope with the resulting financial worries and concerns. How NOT to Cope Most people cope with financial worries by avoiding them altogether. Although this might seem like the easiest way to deal with the situation, it’s unhealthy for your mind and wallet. Not addressing your financial concerns can lead to increased debt and worse anxiety than you had before. Here are some of the negative results of dealing with our anxiety the WRONG way:
Tackling your financial problems may seem overwhelming, but it’s well worth the effort! Here are four simple things you can do to get started today. Talk it out Most people don’t like talking about money. But talking openly to a supportive friend can lessen your stress and help you gain perspective. They might even have some helpful ideas. Talking to a financial planner can boost those benefits even more. And a quick google search can show you some of the organizations in your area that offer free help from professional financial advisors. Make a Plan Creating a realistic budget is not something the high school has taught most of us. And confusing financial terms like equity, escrow, deprecation, bonds, and AGI can make us feel out of our depth. But making a financial plan doesn’t have to be complicated. All you need is a piece of paper and a calculator. Here’s how to get started.
Tackle Debt Tackling your debt can seem overwhelming, especially if you owe on multiple accounts. But here’s a 3-step plan that can help! 1. Pay the minimum payment on all of your accounts so that they remain in good standing. 2. Use any extra money you have to pay off the account with the highest interest rate. 3. After paying the first debt, focus on the next highest interest rate plan. Keep doing this until you have fully paid all your accounts. If it still seems like too much for you to handle on your own, don’t despair. Free financial planning services can be just what you need to get a plan in place to tackle your debt. Stay Positive and Realistic It’s easy to spiral into negative thinking, worried that your debt is insurmountable or that you can never pay it off. But that kind of thinking will only make it harder to take the proper steps towards financial freedom. It might be challenging, but it’s not impossible. Imagine how you’ll feel each time you see your debt shrinking due to your hard work! Your financial anxiety will lessen with each small victory. You can do this! That said, don’t be too hard on yourself if you slip up once in a while. Make sure your goals are reasonable and not too extreme for your circumstances. It will keep you balanced if you have any setbacks. Even in the wake of a global pandemic, there are several healthy ways to address financial worries and concerns. You can lessen your financial stress by talking it out, making a plan, tackling your debt, and having a positive and realistic viewpoint. So, if you’re stressed about your finances, manage your money the RIGHT way. You’ll be happier, healthier, and your wallet will thank you. You’ve been feeling a little bit down lately? It’s understandable, we all have our moments. But you don’t need to feel that way for long! Counseling and/or life coaching can help you get back on your feet and find the motivation to keep going. I know it might sound like a lot of work at first, but life coaching is actually really easy and fun! All you have to do is talk about what's bothering you with someone who knows how to listen well and give advice when they're needed. And then before you know it, everything will be better again. Click below right now if you want more information. Book features this week:
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 Fear is an entirely normal part of life. Maybe you’re afraid of spiders or other critters. Perhaps you’re fearful of losing your loved ones to illness. Or it’s possible you’re terrified of what you don’t know, the unknown. Regardless of your fears or where they come from, one thing is for sure: The antidote to fear is education and preparation. So, let’s talk about what that means and how you can make that a reality in your life. Why We Have Fears There are plenty of reasons that we as humans develop fears. In some cases, we’re fearful because we know something is potentially dangerous to our safety and well-being. For example, you may be afraid of heights because you know that losing your balance can cause severe injury or death. Sometimes, fear is something that we learn. For example, growing up in a household where your family members are deathly afraid of snakes may lead you to develop this fear as well. That may be the case, even if you’ve never encountered a snake in person. Then, you also have the fear that comes from the unknown. The Importance of Education Often, what we see as the “unknown” comes down to a lack of education on our part. It’s not that the information isn’t readily available to us. It’s that we haven’t learned about it or haven’t been exposed to it. Education is critical, especially if you have irrational fears. Let’s say that, as a child, you watched a special on television about shark attacks on humans. Ever since you saw those haunting scenes of shark bite injuries and shark attacks, you’ve refused to go to the beach and get in the water. Now, let’s say you choose to investigate your fear a little further. Doing your research and looking at the topic in-depth might end up easing your fears. Instead of believing that all sharks will attack humans while they’re in the ocean, you’ll learn that this rarely occurs in this day and age. Will this suddenly cure your fear? Maybe not. But it may just help you to work toward overcoming your fear in the future. The Importance of Preparation Sometimes, we have fears that come from what we know might happen. Though these instances may be rare, we intentionally avoid certain people, environments, or thoughts to protect ourselves from these fears. You end up living your life in a bubble. Let’s say that you grew up in a home where you witnessed emotional and verbal abuse. They told you that your parents truly loved each other, leading your younger self to believe that love comes with pain and abuse. You choose to avoid relationships altogether as you get older. Instead of letting your fear of bad relationships consume your life and deprive you of healthy relationships, it’s a better idea to prepare yourself for the “what-ifs.” That may mean figuring out where your boundaries are and knowing when to leave a relationship. You’d be less afraid of what triggers your fear because you know how to cope with it and handle it if it were to happen. Watch this Video How To Make Empowered Decisions Nobody ever said that overcoming fear is simple, significantly if these fears date back years or even decades. The best thing you can do is learn about what you’re afraid of to determine whether your anxiety is rational and warranted. Otherwise, continue to live your life and simply be prepared to protect yourself if you ever come face-to-face with your fears. Do you feel like your fear is getting in the way of you enjoying life? You’re not alone. We all experience fear from time to time and can be debilitating if not dealt with. But there are ways to manage it, so don’t let it get the best of you! Let me help you find peace with yourself and live a happier life. I specialize in helping people overcome their fears by teaching them how to understand themselves better through counseling sessions, workshops, or one-on-one coaching. I offer free consultations for those who want to learn more about my services before committing. Click on the box now for a free consultation! Book features this week:
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 Counseling can take many different forms. In addition to mental illness, many people seek therapy because of circumstantial issues. Depending on the person, there are a wide variety of treatment options available. Not everyone who receive mental health treatment are mentally ill. Life provides everyone with certain challenges that may feel overwhelming. Needing professional help to overcome life obstacles is separate from having a mental illness. According to the American Psychiatric Association, a mental illness is a condition that is associated with distress or a problem functioning in social, work, or family environments. A mental illness is diagnosable and occurs when a significant change occurs in the foundation of emotions, communication, self-esteem, or realistic perception. Examples of diagnosable mental illnesses include schizophrenia, bipolar disorder, clinical depression, socialized anxiety disorder, obsessive-compulsive disorder, and more. Although mental illness can be brought on by external factors such as trauma or life circumstance, mental illness can also be rooted in biology. For severe cases of mental illness involving schizophrenia or bipolar disorder, medication is often a necessity. Mental health does not describe a class of people. Regardless of personal, relational, or mood functioning, everybody has mental health. Because we are an emotional species, understanding and coping with our thoughts and feelings is essential. Visiting a mental health professional can help an individual uncover subconscious thought patterns, change problematic behavior, process grief, and repair relationships. If you are going through a hard time and thinking of seeking professional help, here are three steps you can take to get ready for this process. Acknowledge Your Feelings A great deal of energy can be spent avoiding unwanted feelings and emotions. Whether you’re experiencing marital problems, living through a death in the family, or experiencing a change in routine, it can be second nature to deny your feelings. By masking them through using substances like alcohol or drugs or by avoiding them through long hours at the office, you can actually prolong suffering. The first step to overcoming difficult obstacles is to acknowledge the feelings surrounding them. Once this is done, you can accept the need for help. Have Hope If you do not feel particularly hopeful about a situation, let alone the future as a whole, it will be hard to manage whatever it is you are dealing with. By assigning small goals that can be realistically accomplished, you can start to have hope for a better life. This is not an easy step. For those who are feeling depressed or extremely anxious, having hope in the future may involve finding outside help. A mental health professional can guide you through the process of overcoming painful emotions. Many people find comfort knowing they are not alone in their struggles. Watch this Video I'm Not Okay And That's Okay! Make Plans Most people find that they recover from mental health problems after seeking professional help. While the time frame for everyone is different, an increase in energy is common. Making plans that are designed around small, individual goals can help boost confidence and happiness. Set goals for yourself and be ready to discuss those during your counseling sessions. Therapy can help with all kinds of life circumstances. Whether you’re adjusting to a new routine or grieving the loss of a loved one, talking through the issues can improve behavior and mood. During a crisis, it is easy to become cognitively overwhelmed and when life feels unmanageable, our coping skills can decline. Visiting a mental health professional is one way to feel secure and confident in a variety of situations. Are you feeling stressed, anxious, or depressed? Therapy can help. It's not just for people with mental illnesses. It's for anyone who wants to feel better about themselves and their lives. Therapy is a process of talking through your thoughts and feelings in a safe space with someone who understands what you're going through. You'll learn how to cope with stressors in your life that are causing anxiety or depression so they don't control you anymore. If therapy sounds like something that could benefit you, click the box below and start feeling better about yourself right away! Book features this week:
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 At some point in our lives, we all deal with painful and negative emotions. Whether those emotions are fear, anxiety, resentment, or other fear-based emotions, if we do not learn to manage those emotions properly, they can get the best of us and destroy us. Identify the Emotion You cannot correctly address something you cannot first identify. It requires a level of self-awareness that allows you to sit with your feelings and truly get to the root of what is going on. The act of identifying what is triggering the negative feelings eases the burden of trying to ignore or masking it while allowing room for what was identified to be addressed in the right way. The ultimate benefits of this can include reduced stress and anxiety (Partnership Staff, 2017). Eliminate Triggers Once you know what you’re feeling, you can begin to identify what causes you to feel that way. By identifying the situation or the trigger causing that particular emotion, actionable strides can then be taken to remove or reduce the impacts later on. Or steps can be taken to help you learn how to manage those triggers, so they no longer produce the intense negative pain or fear-based emotion moving forward (Brown, 2019). Redirect Redirecting the negative emotions, you feel into positive activities can be a healthy way to release negative emotions. Redirection is about channeling negative emotions and energy into an action that allows for emotional release without causing harm. Activities can include physical events, breathing, journaling, or meditation, among others. Each of these outlets provides an opportunity to help you feel less overwhelmed and eventually reduce stress, tension, and anxiety (Scott, 2020). Seek Support Getting help from outside sources can be one of the best ways to get help with painful and fear-based emotions. Whether that support is in the form of friends and family or a licensed professional, sometimes having an additional person to talk things through with can help bring relief both mentally and emotionally. Others can offer advice, tools, resources, and even just a listening ear to help you process what you’re feeling. It can also guide you through developing healthy coping strategies to manage negative emotions (Scott, 2020). Gratitude Being thankful is a strategy that can act as a grounding force when faced with painful and fear-based emotions. Gratitude first draws us into the present moment by focusing on the negative stimuli and causing us to find those good things that exist presently in our lives. Then it replaces the negativity with positivity by causing us to deviate from the negative emotions towards happiness and joy that gratitude is linked with creating. Taking a few moments to either write down all that you are grateful for or even think about them helps counter these negative emotions. We do not have to live indefinitely with painful and fear-based emotions. We can take action to help ourselves overcome negative feelings and thrive in our lives. Whether you adopt one of these strategies or a combination of several, these are great ways to first understand how you feel, address the cause of what you’re feeling, and then develop coping strategies for situations where you find yourself encountering these negative emotions. ***** References: Brown, L. (2019, October 22). How to deal with negative emotions: 10 things you need to remember. Hack Spirit. https://hackspirit.com/negative-emotions/ Partnership Staff. (2017, May 28). Coping with fear, anger and other negative emotions. Partnership to End Addiction | Where Families Find Answers. https://drugfree.org/article/coping-fear-anger/# Scott, E. (2020). How to deal with negative emotions and stress. Verywell Mind. https://www.verywellmind.com/how-should-i-deal-with-negative-emotions-3144603  When as a society, we think of health, we typically think of physical aspects. We think of losing weight, gaining muscle, and looking athletic. What most of us fail to remember is that our mental health is just as important as our physical health. Mental health disorders are "real," but often treatable. Mental health issues can be either minor and short-term or life-long. Some others are more severe and require help from a professional. Today, amid a pandemic, political and civil turmoil, the mental health of millions of people is at risk. According to Mental Health America, "as the number of cases of COVID-19 increases, so does the associated anxiety. For the general public, the mental health effects of COVID-19 are as essential to address as are the physical health effects. And for the one in five who already have mental health conditions – or the one in two who are at risk of developing them – we need to take personal, professional, and policy measures now to address them." If you need the help of a mental health professional, here are some tips to follow. Where To Find Help? One of the best places to start would be your family physician, who can refer you to a specialist. Which type of specialist you go for help will depend on the nature of the problem and symptoms. Your family physician can do an assessment and determine where to refer you. A local health department, mental health facility, or a crisis center are also other available options. Try getting a few contact names, so you can research about more than one facility before choosing a provider. Also, if you have health insurance, they may provide a list of mental health providers who are covered in your plan. Your local health department or community mental health center, however, may provide free or low-cost care. Support Groups One supplemental program is peer support groups. They can serve as an essential addition to the help you receive from professional mental health providers. Support groups can be a valuable resource, for sure. A layperson usually leads these groups. They are designed to bring individuals together- those who have similar mental health or substance abuse illnesses. Other organized types of support groups are drop-in centers, warmlines, and training courses in mental health wellness and recovery. Types of Mental Health Professional
How to Choose the Right Mental Health Professional? Talk with the professional on the phone. Ask questions about their approach, philosophy, specialty, or concentration. Once you have selected and feel comfortable with a specific counselor or doctor, the next step is to schedule an office visit. Your first visit will involve talking with the therapist or doctor to allow them to get to know you and your circumstances for a visit. They will ask you what you think the problem is. They will ask about your life, job, living arrangements, family, and friends. Even though you may feel this information is personal, it will help the professional assess your situation and develop a treatment plan. As you start working through your treatment plan, you should begin to feel improvement. You should feel you trust your therapist and feel better about whatever circumstances you are there to face. It would help if you start to be more comfortable in your relationships because your treatment plan may be painful and uncomfortable at times. The more you actively participate in the treatment plans, the better you will be able to cope with your feelings more effectively. Related Blog Posts
 Are you thinking about getting therapy? If you’ve never been to a therapist before, you may be wondering what to expect and how exactly a stranger can help you with your problems. These are very common and fair concerns! Good therapists offer you a large arsenal of therapeutic methods and research-based treatments. In fact, according to a study called Enduring Effects for Cognitive Behavior Therapy in the Treatment of Depression and Anxiety by Steven D. Hollon et al. “cognitive and behavioral interventions have enduring effects that reduce the risk for subsequent symptom return following treatment termination.” In other words, therapy has shown to continue benefiting you even after you’ve stopped going! Finding a good therapist is often the first step in your mental health journey, besides deciding to seek help. Read on for five ways a good therapist can help you resolve your issues. Finding the Root of the Issue Often, the issue you are dealing with has a much deeper root that you may not even be aware of. Sitting at home trying to find the source alone doesn’t work for many people. We don’t have an outside view of ourselves and our issues, but therapists do. Upon talking to them about what is bothering you, they may catch onto something you've probably not noticed, at all. From there, you could attempt to fix the root of the problem rather than just struggling with its effects. Deal With Depression One of the most prevalent mental illnesses in our society is depression. Depression can wreak havoc on your life and greatly diminish your wellbeing. Because depression is so relevant, therapists have developed many different ways to help people deal with it. Sometimes a mindset change is all someone needs to begin the journey out of depression, and a qualified therapist is the first step to recovery. Dismantle Your Fears Fear is something many struggle with, and it can hold you back from living life to its full potential. A good therapist can help you deal with your fears and phobias in constructive ways. Bringing Out Repressed Emotions Yes, the thought of bringing up repressed memories and emotions is horrifying. Still, if you leave let them fester you; they will affect your wellbeing, quality of life, and relationships. Talk therapy provides an efficient venue for dealing with repressed emotions for a better and healthier you. Life Skill Tools While you and your therapist work through your issues, they will give you exercises and advice to get you through your problems and tough times, as well as help you build efficient life skills. All these will enrich your personal growth journey making you emotionally healthier, stronger, and better able to cope with life. A Place Of Trust The ultimate crux of therapy is your relationship with your therapist. Therapy is a place of trust, and the therapist is your best confidant. Remember that everything that takes place in therapy is 100% confidential (by law), and the therapist can not divulge anything you tell them (unless you disclose that you are planning to hurt someone). In this place of trust, you can be yourself, and talk about the most personal issues, no matter how scary, shameful or difficult. The trust relationship facilitates your ability to be honest and therefore provide the best forum for dealing with and overcoming any issues you may have. Assessment Tests There are many assessment tests a therapist can employ to evaluate your mental health. If you think you may have a generalized anxiety disorder, for instance, your therapist can give you a test to diagnose it. Your therapist should also be able to draw upon their education and years of experience to test you for things you may have never thought to ask for. These tests are critical for forming a treatment plan. Non-Judgmental Conversation In therapy, you get to enjoy sharing with a bright, neutral, and non-judgmental person. Maybe all you need are some resources and a push in the right direction. Your therapist can help you with struggles in personal relationships, painful issues, any defects you want to overcome and can even help you with your career concerns. It is also fine if you need to vent. There are no wrong answers! Wanting to talk with a professional is a valid reason to go into therapy. You may even find that checking in every month or every other week is helpful. Problem Solving Therapists have an arsenal of scientific knowledge and treatments at their disposal. They will first work with you to identify specific problems you want to address. You may walk in feeling a general dissatisfaction about your life. Your therapist will help you determine what, specifically, is making you less satisfied. Once problems are identified, your therapist can suggest treatments. However, unlike at your primary care doctor’s office, you will need to be an active participant in these treatments. You will need to be an active participant in finding what to treat as well! You will only get from therapy what you put into it. Final Thoughts Therapy is not a must for everyone, but it is not a bad idea. Therapists are trained to help others process their issues. Even if you need only to vent or gain self-awareness, therapy is worth the time. Ultimately, the goal of personal growth can get a considerable boost when you find a partner in the person of your therapist to help you through that journey.  Talk therapy, including Cognitive Behavioral Therapy (CBT) and psychodynamic therapy, offers a more satisfying life by helping people with emotional growth. During therapy sessions, a person is free to discuss their experiences and feelings with a trained therapist, who, without judgment, supplies respected opinions and options about how the person can make helpful changes. Why would someone commit to examining and discussing their life this way? By resolving psychological issues with guidance and support, a person can improve their quality of life and alleviate physical, mental, and emotional suffering. According to researchers, there are six excellent benefits available through talk therapy:
Improved Physical Health and Management of Chronic Conditions Emotional issues often result in physical symptoms. Resolving emotional issues with talk therapy can help alleviate physical symptoms of stress like:
According to the United Kingdom’s National Health Service, talk therapy can also help people manage chronic medical conditions for a better quality of life. Because these conditions affect a person’s emotional, mental, and physical health, talk therapy can offer ways to improve a person’s quality of life. Talk therapy is recommended for:
Measurable Changes in the Brain Forbes Magazine reported on studies that map brain activity showing measurable changes with talk therapy. Scientists understand that some emotional issues are the result of imbalances in the brain. Drug therapy is often used to restore the brain’s chemical balance. When the balance is corrected, symptoms from physiological and physical problems are lessened or resolved. Studies show that talk therapy alters brain activity in these areas:
These brain areas affect learning, memory, and emotions associated with the anxiety and depression that can be caused by stress. Talk therapy offers the benefit of helping to manage and reduce psychological stress and affects brain activity in these areas. Find Answer Have you ever confided in a friend or family member but doubted the wisdom of the advice they gave you? Do you feel dependent on others when looking for solutions to life’s challenges? Although ideas and support from others can be helpful, your decisions should be based on what you need and the answers that will be best for you. Because talk therapy is non-judgmental and offers respected opinions and advice, therapists help you discover the answers you need in your own way. By examining your life and emotions, therapists guide you to a better understanding of what works best for you and how to stop doing things that don’t help you. Talk therapy teaches you to use other peoples’ advice as part of, but not all of it, finding your answers. Reduced Psychological Problems and Behaviors As talk therapy helps reduce your psychological problems, it also helps change negative behaviors you may engage in because of these issues. According to Healthline, an online clearinghouse for medical information, talk therapy can help change negative behaviors associated with:
Long-Term Effects Because talk therapy helps people learn effective ways to cope with stress, one of the benefits is the long-term effect these changes can have on their lives. The stress management and coping skills a person learns can be used in multiple situations and with various problems. When a person faces a new challenge in life, they can draw on their coping skills to overcome new obstacles without added emotional, mental, or physical stress. Create Success According to the National Institute for Mental Health, one in six adults in the United States will suffer from a mental health issue during their lives. Mental health issues can arise from any life disruption, including loss, unexpected change, and other traumas. Successful people understand the need to resolve psychological problems to improve their lives and achieve their goals. Many people turn to talk therapy for this benefit. Click on the link below and get started today! Related Blog Posts
 It can be challenging to know when to seek professional help. While it may be obvious when to do it for medical ailments, mental health concerns can feel more ambiguous. So, how can you best determine if you need the help of a mental health counselor? One great tip is when you are experiencing emotional distress, it is the right time to consider seeking help. But, what if you are too used to the “distress” that you don’t consider it as a problem? How can you tell yourself, “Hey, you need help!” Mental health awareness is important, and it’s something not to be taken lightly. Here are five common signs that emotionally distressed people experience. Any of these can be your light bulb to go ahead and see a mental health counselor. A Feeling of Excessive Sadness The National Alliance on Mental Illness suggests that while there are several warning signs linked to mental health-related issues, feeling excessively sad for extended periods indicates a problem. While you may not have clinical depression, sadness can become an issue when it is not recognized and appropriately managed. Feeling overwhelmed and too tired to leave bed are also possible indications that you are experiencing excessive sadness. One thing you have to remember, though, is that sadness does not necessarily mean excessive crying. Family Members or Friends Noticed a Significant Personality Change Mental health issues, especially depression, can happen in the most subtle ways and can continue for long periods. This- the manner by which the problem is being manifested- is precisely why cases happen without treatment. More often than not, people in this circumstance don’t recognize the problem because they have become accustomed to the emotion. A number of reasons can trigger the gradual onset of depression and many other mental health issues, but friends and family notice everyday habits such as avoidance, a change in sleeping patterns, and either a significant increase or decrease in energy. Expressions of Distress in Many Forms Change that stems from not-so-pleasant circumstances can be a significant reason people seek mental health counseling each year. Distress can include ruminating on either the past or possible future outcomes. Shame or guilt also may occur from an unpleasant event from the past, especially if it has not been resolved. Distress consumes the mind in anticipation of a probable fear, embarrassment, and anxiety that may never happen even happen at all. Difficult Relationships Human beings are wired to be social creatures, and most of us need to form relationships to feel that we are not alone. Many issues can get in the way of finding and maintaining healthy relationships. With the right mental health counselor, you will adapt to the “norm” of the relationship and eventually learn to deal with the more challenging days calmly and compassionately. The sooner you are in mental health counseling, the sooner you’ll get the idea of where you’d like to go with the situation you are in now. Watch this Video Turn Mental Illness to Mental Wellness From Mental Illness to Mental Wellness with Author Jeanne Cesena Physical Ailments that Medical Doctors Can’t Address The mind and body work together in unison that when one feels pain, the other does too. Multiple, unexplained physical pain or conditions can be the result of an underlying mental health issue. Frequent physical pain from a mental health side effect may include a queasy stomach, migraines, and even general aches. These physical ailments can distract or, worse, prevent us from living a “full” life if not properly managed. Many symptoms can stem from mental health issues. Some may involve more abstract problems like staying in bed for days for reasons you can’t seem to figure out or concrete issues as multiple failed relationships. While some may find it difficult to understand that their problems are “bad enough” to see a counselor, one thing is sure- mental health needs professional management. Feeling perpetually sad, tired, fearful, or ashamed for any reason, needs prompt attention. If you are emotionally distressed, we are here for you. Reach out today! I’d like to help you unpack, process, and start recovering from those distressing emotions. Click the link below and let's get you started today! Book features this week:
Related Blog Posts  When was the last time you had a free moment to breathe simply? If it’s been a long time and you’re riddled with worry and racing thoughts, then you might be experiencing some anxiety. According to the Anxiety and Depression Association of America, about 18 million Americans experience stress in any given year. The good news is that there are some positive actions that you can take to relieve the intensity of the constant worry. Practice Meditation or Deep Breathing Some of the more popular methods for treating anxiety are categorized as mindfulness. It is any relaxation technique designed to bring you back to the present moment and become aware of what you’re thinking and feeling. It can be monumental for anxiety in particular, as most of your worries are probably centered around the future. Many people who practice mindfulness do so via meditation or deep breathing sessions. By focusing on counting your breaths and listening to the voice on the meditation track, you can bring yourself back to the here and now and minimize the anxiety you’re currently feeling. In just a few short minutes, you’ll feel more focused and ready to take on the next task. Figure Out a Healthy “Escape” Anxiety on its own can be debilitating and ruin your quality of life. Unfortunately, anxiety might feel even worse if you don’t have a physical location to deal with it best. After all, you might not feel comfortable doing your yoga stretches or screaming into a pillow while you’re at your work desk. If you have severe constant worry, you want to designate a location that you can cope best. Nature lovers might prefer to walk a particular trail at the local park. Fitness gurus might instead go to the gym and sweat out their anxiety in a metaphorical sense. Or maybe you want to dedicate a specific room in your house with a comfortable chair and no distracting stimuli. Create a Gratitude Journal When worry and anxiety are overwhelming, it’s challenging to focus on anything else in life. Your mind immediately goes toward what’s wrong or what will go wrong instead of what’s going right in your life. You know how aggravating it can be for somebody to tell you that it “could be worse” when you’re struggling more than usual. What you can do is create a gratitude journal. It can be written on a loose-leaf sheet of paper or even on a Word document on your computer. The goal of this is to create a list of the things you’re thankful for in life. So instead of focusing on how you didn’t get that job, you can write about how grateful you are for your sizeable caring family or your physical health. A Few Extra Tips There are more than enough positive actions you can take for your worry to go around. If you’d instead do something different, here’s a more comprehensive list of what your options are.
Figure out what works best for you, and stick to it! If you live with constant worry, you probably know that you wouldn’t wish it on your worst enemy. Luckily, there are many things that you can do to relieve this worry and improve your quality of life. If you notice that your constant concern is making it hard to do regular tasks and routines, you might want to pursue professional intervention instead. You know that feeling when you’re so worried about everything, it feels like your mind is racing? It can be hard to get out of this cycle. But there are ways to stop the worry and start living a life worth celebrating. I help people just like you find peace in their lives with my coaching services. Let me show you how I can help you live a life without constant worry and anxiety through coaching sessions, workshops, or one-on-one work. All it takes is one session for us to see if we're a good fit for each other! Schedule your free consultation today by clicking here! Book features this week:
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 We all face seasons of life filled with uncertainty. It’s a feeling of being unsure or having doubt regarding a specific situation or set of circumstances. While not inherently wrong, when times of uncertainty are prolonged and go unmanaged, they can send us into a downward spiral very quickly. Thus, it is essential to find ways to manage uncertainty, and a great way to go about that process is by making a conscious choice to stay in the present. Enhanced Awareness One thing uncertainty does is cause us to focus on the unknown. We begin to develop fears, and it can even lead to paranoia if we allow it to go on for a prolonged period. One benefit of staying in the present is enhanced awareness. This awareness can be critical in quickly identifying the root of any uncertainty you might be feeling so you can address it promptly before it mounts into anything more substantial. When you can figure out what situations or circumstances might lead you down a path of uncertainty and fear, you are better equipped to handle them as they arise (Raptitude, 2014). Less Overthinking We are remaining in the present stops overthinking in its tracks. When faced with uncertainty, we often spend a lot of time figuring out what comes next. In trying to figure out how to solve the issue or come out with more answers, we spend a significant amount of time thinking, sometimes to the point of obsessing. Being present is an excellent release from this pattern. Being in the present can allow you to stop worrying about what may happen and just take some time to enjoy what is happening (Edberg, 2020). Being Grounded A focus on the present is a powerful way to combat uncertainty because it acts as an anchor. They live in the present means staying in a place of focus on what is within one’s immediate realm of control and influence. It establishes or re-establishes an element of power that can help people feel grounded and calm, even in scenarios where there is uncertainty. This state of being grounded ensures stability and evenness that helps people make level-headed decisions even when things are going on that they don’t understand (Raptitude, 2014). Manage Stress Living in the present also provides a sense of inner calm and centeredness. Focus, all the stress of what might or could happen begins to fade on what is happening right now away. This, in turn, reduces any pressure one might be feeling. It then becomes a cycle of wellness, as the reduced stress then helps one cope with uncertainty more calmly and reasonably (Edberg, 2020). Gratitude A focus on the present can also enhance feelings of thankfulness. Uncertainty can often make you think about so many things of the future that are far out of reach. Focus on the present reminds you of those things that exist in the here and now. That focus can help you reflect on the many blessings and positives that presently exist, rather than focusing on the uncertainty of the future. You begin to notice more of the world’s beauty and goodness, enhancing your feelings of thankfulness. Thus, gratitude is elevated and indirectly due to the reduced gratitude stress levels (Edberg, 2020). Ultimately, choosing to live in the present can be a huge benefit when dealing with uncertainty. It helps bring us to a calm place by increasing our awareness, reducing our stress, decreasing our tendency to overthink while also enhancing our gratitude. References: Edberg. (2020, May 19). Seven great reasons to be present and how to do it. The Positivity Blog. https://www.positivityblog.com/7-awesome-reasons-to-be-present-and-how-to-do-it/ Raptitude. (2014, June 23). Fifteen unexpected side-benefits to living in the present moment. Raptitude.com. https://www.raptitude.com/2014/03/present-moment-benefits/ Are you feeling stuck in the past or worried about the uncertainties of the future? Life can be tough. Sometimes it feels like we're just going through the motions, and that's okay. But if you want to live a life of meaning, then it's time to start living in the present moment. That way, no matter what happens next, you'll know that your life was lived fully and with intention. I am here for people who want to live their lives more intentionally - whether they're looking for guidance on how to handle an uncertain future or need help dealing with difficult emotions from the past. I will work with you one-on-one so that together we can create a plan of action tailored specifically for your needs and goals. You deserve this! Let’s get started today! Click either of the boxes below! Book features this week:
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 "It's so difficult to describe [depression] to someone who's never been there because it's not sadness. I know sadness. Sadness is to cry and to feel. But it's that cold absence of feeling—that hollowed-out feeling.” - J.K. Rowling. Have you ever felt that way? Under normal circumstances, those who are struggling with depression might face this frustrating reality every day for long periods. But our current circumstances are anything but ordinary. Is there any hope of managing or preventing depression while facing a global pandemic, the resulting economic challenges, and political unrest? The short answer is YES. There are many tools to help you manage your depression. We've included a few strategies that you can do on your own. Quick Tip: Finding the right tools for you might involve trial and error, so don't forget to be patient with yourself. Depression - What is it? When fighting a relentless enemy like depression, it’s essential to know what it looks like. Though each person is different, some common signs of depression might help you recognize it when it’s happening to you or a loved one.
Be Prepared How do we fight an invisible enemy? The best thing we can do is a plan. You probably have a first aid kit in your home or car to deal with possible physical injuries. For those suffering from depression, strategies to help you cope with unexpected mental health emergencies should be on hand at all times. According to the CDC, 1 out of every six adults will experience depression at some point in their lives. It means that you probably know several other people who are experiencing depression. So, you are not alone! Even though many are facing this challenge, depression is a unique experience for each person. You should customize your mental health strategies to your needs and what works for you. Here are some ideas of what you might include:
"I like to use gratitude journals and affirmation journals with my clients. It's like retraining your brain." - Charlynn Ruan, Ph.D., Licensed Clinical Therapist. For many fighting depression, there are particular situations, people, or places that act as triggers. If you know what triggers your depression, WebMD recommends you ask your physician or therapist to help you brainstorm effective strategies that will specifically address those triggers. For those with moderate to severe depression, following the treatment plan provided by your physician is vital. But what happens when the game changes and we’re suddenly faced with a whole new set of anxieties? Depression During High-Stress Times In the wake of the COVID-19 pandemic, we face even more stressors than before. Some have gotten sick, lost their jobs, or simply dealt with the stress of living in a more isolated world. What can help us manage our depression in these circumstances?
When Depression Knocks on Your Door If we take the time to prepare now, we’ll be ready when depression knocks on our door. Though there’s no magical cure, we’re well equipped with strategies to weaken its hold on our lives. And we have the support of our loved ones, doctors, and other medical professionals. We are not alone. Depression can be a tough thing to deal with. It’s important that we take the time to prepare for when it does come knocking on our door. We need to make sure that we have all of the tools and knowledge necessary so that when depression does knock, we are ready for it. You will be able to learn how to cope with depression before it becomes too much for you. Get a free consultation now! Watch this Video Related Blog Posts
 Mindfulness is a practice that emphasizes awareness of thoughts, feelings, sensations as a means of gaining more insight, increasing attention, improving concentration, and enhancing self-control, among many other benefits. The ultimate idea is that positive changes can be made to influence our attitudes and behaviors for the better via mindfulness producing improvements in these areas. When it comes to situations and stimuli that can trigger fear and uncertainty, mindfulness can be a powerful tool in one’s arsenal to combat it. There are several specific ways mindfulness can promote mental health during times of fear and uncertainty, ultimately promoting overall wellness too. Reduced Stress Research shows that regularly practicing mindfulness can reduce stress. Since increased stress affects both short-term and long-term exposure to fear, reduction of stress is a valuable benefit. A 2010 study explored this by randomly assigning participants to an eight-week mindfulness-based stress reduction group and comparing this group against controls on self-reported measures of depression, anxiety, and psychopathology, and on neural reactivity as measured by fMRI after watching sad films. Researchers concluded that the participants who experienced mindfulness-based stress reduction had significantly less anxiety, depression, and somatic distress than the control group. Thus, this demonstrated that mindfulness meditation increased positive affect and decreased anxiety and negative affect (Davis & Hayes, 2012). Improved Attention Mindfulness is also known to improve attention over time. This can be hugely beneficial when trying to cope with fear and uncertainty because one can use mindfulness to shift focus away from the source of the anxiety and towards something healthier and more positive. A 2009 study by Moore and Malinowski explored how mindfulness affected participants’ ability to focus attention and suppress distracting information. In the study, a group of experienced mindfulness meditators was compared with a control group with no meditation experience. The conclusion was that the meditation group had significantly better performance on all measures of attention and had higher self-reported mindfulness. Mindfulness meditation practice and self-reported mindfulness were directly related to attentional functioning and cognitive flexibility (Davis & Hayes, 2012). Less Emotionally Reactive Often, fear causes panic, poor judgment, and poor reasoning. This can cause people to respond to fear and uncertainty very emotionally without adequately thinking things through. However, research on mindfulness meditation shows that it decreases emotional reactivity. In a study that looked at people with experience in mindfulness meditation, evidence revealed that mindfulness meditation helped people disengage from emotionally upsetting circumstance. It also allowed them to focus on cognitive tasks better than people who saw the same images but did not practice mindfulness meditation (Davis & Hayes, 2012). The final conclusion was that the meditation helped participants respond more appropriately emotionally (i.e. calmly) when presented with an image that should have created an adverse emotional reaction like fear or stress. Watch this Video What I Do When The World Overwhelms Me Decreased Rumination Rumination can be defined as deep or considered thought about something. While not necessarily bad, when faced with fear and uncertainty, ruminating on the situation or the issue can lead to mental and emotional distress. However, several studies have shown that mindfulness reduces rumination. In one study by Chamber et. al. in 2008, participants who were new to meditation were asked to participate in a 10-day intensive mindfulness meditation retreat. Following the retreat, the meditation group reported significantly higher mindfulness and a decreased negative affect than a control group. They also experienced fewer depressive symptoms and less rumination (Davis & Hayes, 2012). Ultimately, each of these positive impacts promotes mental health, especially during times of fear and uncertainty. When we are less stressed, less emotionally reactive, have better attention, and spend less time ruminating on fearful situations/stimuli, we are better positioned to make decisions, engage with others, and navigate through life with positivity. Thus, finding ways to practice mindfulness via meditation and similar practices can prove to be a strong strategy for improving and maintaining mental health during times of fear and uncertainty. Reference: Davis, & Hayes. (2012). What are the benefits of mindfulness? https://www.apa.org. https://www.apa.org/monitor/2012/07-08/ce-corner Are you feeling stressed? Mindfulness can be achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, bodily sensations, and surrounding environment. It's been shown to reduce stress levels and anxiety. With mindfulness techniques such as meditation, you can learn how to live in the now - without regretting what happened yesterday or worrying about what will happen tomorrow. You'll be able to better cope with life's inevitable difficulties when they arise. And it doesn't cost anything! All you need is a few minutes to get started. If you need guidance on how to practice mindfulness and learn all of its benefits, click the box below! Book features this week:
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 In current times life is full of fear and uncertainty. You may not know when things will get back to normal, whether you’ll get your job back when businesses start opening back up, or if you’ll stay healthy for the remainder of the year. It can be straightforward to lose hope, but that’s perhaps the most essential thing you can hold onto during this crisis. So, let’s talk about why that is. The Belief that Things Will Get Better After so many months in lockdown during this pandemic, it’s easy to believe that things will never get better. You may assume that if things were going to get better, they would’ve by now. By holding onto hope, you can hold onto the belief that things will get better in time. Think about the worst thing that’s ever happened in your life that you thought you’d never survive. You did stay, and now you know that even the most traumatic events in your life will turn around eventually. Hold onto hope and trust that something better is coming in the future. Constant Optimism Holding onto hope doesn’t necessarily mean that you don’t see the world for how it truly is. You’re not turning a blind eye to the problems in today’s society and acting as if they don’t exist…. because you know that they do. Instead, hope involves recognizing the negatives that are happening but understanding that every situation also comes with positives. Having a positive outlook on every situation can help you to naturally improve your mood and find happiness and joy in even the worst cases. “Fake It Till You Make It” If you’re like just about everyone else in America, you’re afraid of what may happen today, a week from now, or even a year from now. This can be draining for the average person in the mental and emotional sense, unsure of what the future holds. Most people who hold onto hope can implement the idea known as “fake it till you make it.” This is a theory that states that acting as if something is true will eventually make it true. You may remind yourself that you’re happy, that things will get better, and that you’ll survive this. The Spread of Hope The great thing about hope is that it tends to be contagious. Just by remaining hopeful around your family members or friends, it might start rubbing off on them. This can help to improve the mood and the outlook of those around you. On the other hand, helping those around you can also end up helping you in the long run. If you happen to lose hope temporarily, it may just be those you’ve built up that come to bring you back up with them. It’s all about creating a positive support system in your circle. Not Letting Fear Consume You Have you ever felt extreme fear about something in your life? If so, then there’s a chance that you experienced racing thoughts and extreme anxiety wondering what might happen. That’s precisely how many people are feeling in the current environment. The thing about hope is that it somewhat reverses your fears. So instead of having every single thought in your mind focused on your worries and recent events, you can return your ideas to other things in your life. Less focus on fear can help you to focus on the good stuff. Watch this Video Finding PEACE in Christ Hope is necessary if you want to make it through the current pandemic and state of the world with your mental health intact. To maintain hope and preserve your mental health, it’s a great idea to stay positive, surround yourself with good people, and limit your fears. You deserve to feel better. Life coaching is a process of self-discovery that helps you identify your values and goals, create achievable plans for change, and take the necessary steps to make those changes happen. It’s an investment in yourself—in your mental health and well-being. Let me help you find hope again with life coaching sessions tailored specifically for you! I will work with you one on one or in groups to provide support, encouragement, guidance, and accountability. Together we can get through this difficult time with hope and peace! Click the box below to schedule a free consultation today! Book features this week:
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 Do not touch your face! Wash your hands if you do! Wash your hands if you don't! Don't forget to use hand sanitizer as often as possible! By this point, your nerves are frayed, and your hands chapped from all the handwashing and sanitizing. It has been a lot. Of course, that's nothing compared to those who have fallen ill, passed away, or 'recovered' with lasting effects. The two are related; we are confident we can prevent the last thing from occurring by doing the first things. It's undoubtedly an excellent way to mitigate the risk. The kids are at home, with many schools yet to return. A lot of people are working from home or laid off. We aren't meeting our friends and family in person. For a time, we wiped out the grocery shelves, and people were spending an hour in line in hopes of fulfilling their list. Life has changed in a series of big and small ways due to COVID-19. The only highlight of this is that everyone else is going through it, too. We are all going through this same tumultuous event, and we're all in it together. At least, we should be. There is nothing funny about a pandemic, but it's essential to stay grounded. As difficult as it seems, it's necessary to accept reality and not catastrophize about what hasn't yet happened. We all cope differently with horrible situations, and we all struggle with our locus of control. The Acceptance of Reality There are things you can do to wield control in this situation. Focus on those things to reduce your risk. Firstly, it's essential that you sleep well, eat well, and move often. Those are the basics of life that stand true in standard times and during a pandemic. It's also essential that you pay attention to social distancing. If you're allowed to have contact with others, then do so, but do it safely. That means wearing a mask, handwashing, and sanitizing often. A skosh of anxiety can be productive if it's causing you to take proper precautions to prevent the spread of the virus. If we didn't have a level of reasonable worry, then no one would take the appropriate measures to protect themselves and others. There is unproductive anxiety, too. Where you allow it to spin out of control by imagining what would happen if you caught it, or your child caught it, or someone you know caught it. It's happened to other people, so it's not ridiculous to imagine that someone close to you could see a highly contagious disease. You can counteract thoughts like that by focusing on the present. Remind yourself you are safe at home as you cook dinner, snuggle with your partner, play with your kids, or complete your workday. You can think about it all day, but it won't change anything, and it won't make you feel better. Staying Sane What began as a tragic story on the news has become a genuine threat to our world? In all likelihood, you know someone who COVID-19. If not, you have touched. By staying grounded, you are not minimizing the pandemic or sticking your head in the sand. You are simply taking the necessary steps to protect your mental health and stay sane. Think of all the efforts you have been taking to protect your physical health. Now think about what steps you have taken to protect your emotional and mental health? With that in mind, what are you going to do to ensure you stay grounded by accepting the reality of the pandemic while avoiding worrying about things that have not happened? Watch this Video 5 Reasons Why You Need to Stay Socially Connected While Being Physically Distant Because of COVID-19 If you are finding it difficult to accept everything amidst COVID, reach out for help! Let me help you get back on track and find peace again. We will work together to create goals for your future, identify what's important to you now, and come up with solutions for how to make those things happen. I am here for you every step of the way so that no matter what happens next, you'll be ready! Click the box below and let's get started... Book features this week:
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 Our world has been one of chaos in the last few months, and it can become draining. Social media has taken a turn for the worse, but with social distancing, some of the only ways we have to communicate with each other. Even though the world is in turmoil, it doesn’t mean you should feel the pressures of the things outside your control. You are allowed to take a step back, turn your phone off, and distract yourself from resting your mind. Keeping up your mental health is one of the best ways to stay overall healthy. It can be challenging with what is happening, but it is crucial to distract yourself once. If you let things you cannot control overwhelm you, there can be nasty mental health side effects. Here are some of the best tips that will help you promote inner peace and a happier mind. There are many ways to promote peace and mental health. There may be some experimenting involved to try and figure out what works best for your lifestyle. Many people find their ways to take mental health breaks and keep distracted. This list is a good starting point to find what you love to do. Exercise This may seem cliché, but there is beauty in distracting your mind by using your body. If you are not someone who works out, taking the time to go on a long walk every day may benefit you. After two weeks of 30-minute walks every day, you will notice that you feel happier, you can appreciate the outdoors, and your waist is slimmer! All the great benefits of walking outside. Suppose you want to take it to the next level by walking outside without electronic devices. Meal Prep There are times you need to be distracted but also want to feel productive. Now is the time to start meal prepping for the rest of the week. This will help you feel accomplished, but it will help you stay ahead of the week and be health-conscious. This tip helps your mind stay focused, but it also helps you physically when you work on your nutrition. Believe it or not, diet plays a huge role in mental health. Meditation Each morning or evening, set aside five minutes of your time to sit and breathe. Focus on your body, your emotions, and acknowledge how you feel when you’re meditating. Then let it all go. Still, your body, still your mind, and breathe in and out as deeply as you can. Each exhale lets go of a stressor. Each inhale brings in positive energy from the universe. This is a fantastic way to set an intention at the beginning of the day and a great way to end a day on a positive note no matter what has happened. Play with Your Kids Outside If everyone is at home, put away the screens and get outside. This is the best time to stay distracted and promote everyone’s mental health by playing out in the sun! You will feel the fresh air, get vitamin D, and spend quality time with your kids. This is an excellent way to ensure your children are staying mentally healthy as well. Journaling Inspires Freedom If you are feeling angry or sad or overwhelmed, writing can be a great outlet. It helps you get any negative energy you have out and allows you to feel free of those draining thoughts. Journaling can be done anywhere at any time. Learning to express your ideas for what they are is a skill that will get better over time. Journaling can promote communication skills. You will learn how to articulate precisely the problem instead of blaming other things that are not the root cause of mental unhappiness. Focusing on Mental Health is Just as Important as Focusing on Physical Health Finding ways to distract yourself to promote mental peace can seem like a daunting task, especially when things get overwhelming. It would help if you learned to step back and acknowledge a situation without getting worked up. Learn to let things go, do not let negative energy build up in your body. Life is about growth; part of growing is learning to distract yourself healthily and then accepting certain situations  Most of us have that one person we can always count on. You call them up when you’re nervous about a job interview, frustrated with a family member, or even grieving the loss of a loved one. They always seem to know the right thing to say to make you feel a little better about the situation, a little more confident in yourself, and a little less lost in your sadness. But now we’re facing a global crisis unlike any we’ve ever seen before. When anxiety spikes, many respond by pulling away from friends and family. But now, more than ever, we need to keep the people we love close. Why? You ask… Why Do We Need Human Support and Connection? Our friends, whether they are connected with us through work, family, or hobbies, they bring a huge impact on our lives. How does the relationship with your friends benefit you? A good friend… • Lessens your stress . • Makes you happier. • Makes you feel more confident. • Gives you a sense of belonging. • Helps you deal with the challenges you face. • Helps you quit or avoid unhealthy habits. • Reduces your risk of major health problems. Good friends are good medicine! Not only do they improve your mental health, they also improve your physical health. With the anxiety about the pandemic, we need all the help we can get to stay happy and healthy. Where can we find good friends? You probably have more connections to potential friends than you think you do. At work, at play, when volunteering, or at community events, you can find people who can be good friends. There is a potential danger, though. While making friendships and building relationships with others are positive ways to enrich your character, doing so with toxic people can rob you of joy and, most probably, including good health. A great friend… • Likes you for who you are. • Is genuinely interested in your thoughts and feelings. • Feels comfortable opening up to. • Is supportive, respectful, and trustworthy. • Makes you feel safe, happy, and comfortable when you spend time with them. With a network of friends that meet these standards, you can face almost any challenge, including a global pandemic. How To Maintain Friendships While "Physically" Distancing? Although physically distancing may seem like the enemy to making and maintaining solid friendships, there are ways to work around this challenge. Regular communication, time and again, is vital in any relationship. Here are some creative ways to keep in touch while staying safe and healthy. • Video chats; • Phone calls; • Writing a letter or card; • Sending a thoughtful gift in the mail. • Playing online games with them. Many have been using video calling apps to take a coffee break together, cook together, and even take a gym class together. Modern technology has allowed us to do all this and more with our friends while maintaining a safe distance. Don’t let social distancing be the reason you miss out on all the benefits of having good friends. With just a little effort, you can keep your friendships strong, and even make some new ones. How I Can Be a Good Friend to Others? To make great friendships, we need to know how to be a good friend ourselves. Here are a few things we can do to be the kind of person that attracts good friends.
When you’re anxiety is overwhelming, a good friend can be like a shelter in a storm. The storm of challenges that you’re facing might not go away, but a good friend for sure will make it bearable. Their support will lessen the frustrations and anxiety your are feeling right now and encourage you to deal with this difficult worldwide scare in a healthy way. Now is the time to lean on your good friends and let them lean back on you, too. Watch this Video 5 Reasons Why You Need to Stay Socially Connected While Being Physically Distant Because of COVID-19 Do you feel like anxiety is getting the best of you? We know how it feels to be overwhelmed by life. That’s why I offer a safe space for people who need someone to talk to, someone who will listen and help them find their way again. My goal is to help my clients find peace in their lives through counseling and coaching sessions that are tailored to each individual's needs. You deserve more than just an average life coach - you deserve someone who will walk with you on your journey to emotional wellness! Allow me to be there for you when things get tough and let us show you what true happiness looks like. Click the free consultation box below! Book features this week:
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 The COVID-19 pandemic has been brutal on the state of mental health in Americans. You’ve been limited to how you can celebrate birthdays, graduations, and weddings. You’ve seen loved ones hooked up to a ventilator fighting for their lives. You’ve got an entire hygienic routine every time you leave the house: Wear a mask, stay six feet apart, wash your hands, and repeat. Here’s what you can do to protect your mental health during this ongoing pandemic. Get Some Exercise You don’t have to go to the gym to stay in shape. There are plenty of exercises and routines that you can do from the comfort of your living room. That includes activities like push-ups, jumping jacks, burpees, and even going for a nice jog around the block. On top of building your endurance and strength, exercise can trigger the release of endorphins in your system. According to the Mayo Clinic, these are known as the “feel-good” hormone and will naturally boost a low mood during such trying times. Stay in Contact With Loved Ones Not being able to meet with those you care about can be detrimental to your mental health. Prolonged loneliness and social isolation can increase your risk of certain mental health disorders, substance abuse issues, or even suicide. In addition, the Centers for Disease Control and Prevention states that loneliness in older adults increases the risk of dementia and other serious health disorders. The best way to avoid these consequences is by staying in touch with loved ones via daily or weekly phone calls, video calls, or text messages. Leave the House Most states still have limitations regarding where you can go, what you can do, and who you can see. Yet, at this point in the pandemic, you realize that your mood declines, and you feel fatigued the longer you stay put in the house. In a study published in Issues in Mental Health Nursing, vitamin D, which the body can absorb from sunlight, is a great mood booster and is used to treat depression. So, if you’re feeling down and lonely in the house, spend some time in the backyard or go for a walk at the park before your fellow citizens get there. Reach Out to a Therapist If you were already struggling with your mental health before the pandemic, there’s a good chance that your situation has worsened as the months continued. Luckily, most mental health facilities' forced closure doesn’t mean that you currently have no access to care. Many counselors, therapists, and psychiatrists have moved to telemedicine for the time being. Scheduling an appointment with a therapist via video call is a great way to process your emotions and learn how to cope. Get a Pet Most people would appreciate coming home from work every day to be greeted by a friendly dog or cat. But when loneliness and sadness become excessive during quarantine, a pet may be exactly what you need to feel better. Even better, you may be able to help empty your local animal shelter. The connection between pet ownership and mental health has been long studied. In fact, a survey conducted by the Human Animal Bond Research Institute, mental health improvements were seen in about 74% of pet owners. Final Thoughts During a pandemic that doesn’t seem to be ending anytime soon, you must prioritize your mental health. Not only will this make you feel less lonely and like you have a greater purpose, but it’ll also save you from a ton of emotional turmoil that you’ll have to sort through once COVID-19 is gone for good. |
Chou is a best-selling Author, a Transformational Speaker, Certified Life Coach, Counselor and Consultant on a mission to inspire people to rise above their circumstances. She is passionate about helping others achieve emotional wellness, reach their full potential, and live fulfilling lives. You can contact Chou at chou@graceandhopeconsulting.com Categories
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