There is no simple answer to this question. Mental health therapy is different for every person, and if you do treatment two separate times, those times could be completely different.
So how does mental health therapy work? Is it awkward sitting in a chair talking to a stranger? Do you even need a therapist? For all this and more, read on!
How It Works
There are several approaches to psychotherapy, according to the American Psychological Association (APA). These include cognitive-behavioral, interpersonal, psychodynamic therapy, and other kinds of talk therapy. No matter which method turns out to be best for you, the conversation is the crux of treatment.
Therapy for your mental health aims to teach you how your mind and emotions work. Therapy’s goal is to change things within yourself that are causing issues in your life or can even be as simple as starting a personal growth journey. Mental health therapy takes a lot of work and involvement on your part, a good therapist is a guide that can give you tools, but they can’t change anything for you; that is up to you.
You and your therapist build a relationship in which you can openly communicate with a neutral, non-judgmental party. As this relationship develops, you and your psychologist will work together to identify and change the thought and behavior patterns that keep you from feeling your best.
When most people think of mental health therapy, they go right to counseling. Counseling is when you talk with a therapist about what is bothering you, and they ask you questions to try and dig deeper into the real reason you feel that way. It can help you better understand what you think and why you think it, enabling you to identify your issues, develop better coping skills, and grow as a person.
According to Psychology Today, different types of therapies work towards various goals, be it PTSD, depression, anxiety, or working through personal issues of any kind.
• For example, cognitive-behavioral therapy (CBT) is used to treat various issues, including panic attacks and eating disorders.
• Exposure therapy is a more niche-oriented therapy generally used to treat OCD, PTSD, or a range of phobias. Exposure therapy is just what it sounds like, exposing yourself to something that may be a trigger for you.
Do You Need Mental Health Therapy?
Any time your quality of life doesn’t want you to want it to be, therapy can help. Perhaps you have depression or anxiety issues, and treatment can help. Many people have problems from their childhoods that interfere with their adult life, and therapy can help.
According to the APA, signs that you could benefit from therapy include:
• Prolonged sadness or helplessness
• Chronic anxious feelings or worried thoughts
• Your problems haven’t gotten better despite your efforts
• Difficulty concentrating at work or in your personal life
• Drug or alcohol problems that are harming you or others
• You have problems with your relationships
• Self-esteem issues
• Problems with life skills, like confidence or motivation
• Marriage or relationship issues that require couples counseling
It is also important to note that you do not have to have any urgent issues. You may just want to learn about yourself, who you are, and work on developing a better you. In this case, therapy can help.
Types of Therapists
Different levels of education qualify and license a therapist, including but not limited to:
• MFT (marriage, family counselors)
• LCSW (licensed clinical social worker)
• MD Psychiatrists (medical doctors who specialize in psychiatry and can prescribe medications)
A great place to start is asking your primary care doctor. He or she will be able to refer you to a skilled psychologist they trust. This psychologist will often be covered under your insurance since they are associated with your primate care doctor. There will likely be a waiting period before you can see your new doctor, so be prepared for that. Your primary care doctor can often prescribe you medication to hold you over if your situation is dire. Be honest with them, and they can help.
If you do not have health insurance, consult the nearest university or mental health center. They often provide low-cost treatment and information that will help you find the therapy you need.
Psychology Today offers an online search tool to find a therapist in your area - https://www.psychologytoday.com/us/therapists
What If It Isn’t Working?
If you’ve been in therapy a while and it doesn’t seem adequate, you should consider your psychologist and your treatment plan. You also need to keep in mind that as treatment progresses, repressed negative emotions may bubble up to the surface of your mind.
If you don’t feel like you can be open with your psychologist, you might want to find a new one. If your treatment plan doesn’t seem logical for you, bring that up with your psychologist and discuss making changes.
The journey to better mental health is just that, a trip, and no one should go on a long journey alone. Therapy can be a great asset, and your therapist can be a trusted confidant that can guide you towards a better you and a better life.
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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. 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).
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).
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).
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).
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.
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
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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.
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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 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 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.
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 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!
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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.
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.
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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.
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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.
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.
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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.
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.
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.
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.
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.
6 Amazing Benefits of Talk Therapy
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.
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:
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.
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.
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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.
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).
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).
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).
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).
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.
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!
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Maybe you’re unsure of where your next paycheck is coming from. Perhaps you’re in an at-risk population and know that developing COVID-19 could prove to be fatal. Or there’s a possibility that you’re struggling mentally with the loneliness resulting from social isolation.
The most important thing you can do while living in an uncertain and risky world is prioritizing and caring for your mental health. Let’s talk about six ways that you can do that.
Do things you enjoy
One of the best ways to keep your spirits up during a crisis is to do things that make you genuinely happy. That could mean binge-watching your favorite television sitcom, listening to your favorite songs, or even going for a leisurely drive along a scenic highway. Try to do something you love at least once a day. Then, experiment with new hobbies if you’re feeling adventurous.
Stay away from drugs and alcohol
You may feel bored, lonely, or stressed during the pandemic. That might make you want to turn to drugs and alcohol to either entertain yourself, relax, or escape the negative emotions you’re feeling.
Using substances for any of these reasons and especially at times of great adversity and emotional and mental upset makes you more likely to develop an addiction or an unhealthy coping strategy. For the sake of your mental health, it’s best to avoid drugs and alcohol at this time entirely.
Focus on your physical health
There’s a direct link between your mental health and your physical health, and one does not exist without the other. Therefore, you must prioritize a healthy diet, frequent exercise, and adequate sleep.
Each of these has the potential to improve your mood and reduce your current level of stress. Commit to a workout schedule (perhaps five days a week), eating a balanced diet (add as many colors as possible), and sleeping (try for 7-9 hours).
Find a way to cope
The best way to protect your mental health is by having a healthy coping mechanism to help you work through your emotions. Luckily, this is the perfect time to figure out what works for you and what doesn’t. Be sure to experiment with healthy methods, such as meditation, reading, deep breathing, exercising, or expressing yourself via art. The perfect coping strategy will ease your mind and reduce your stress.
Stick to a routine
At first, having a ton of free time was relieving. But at a certain point, you most likely lost your motivation and desire to stick to a schedule during your day-to-day life. Though a bit of freedom is great, your mental health should stick to some sort of routine schedule, especially during these trying times. Be sure to shower and change your clothes each morning, eat around the exact times each day, and create a work schedule that you can stick to. Consistency is key.
Stay in contact with loved ones
While you’re thankful to be physically healthy during this crisis, your social relationships have been negatively impacted. Not being able to spend time with your family and friends has led you to feel lonely and isolated.
To keep your relationships and improve your mental health, be sure to stay in contact with those most important to you. Schedule video calls with your best friends, and don’t let the physical distance deter your relationships.
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How to Manage Stress & Anxiety During COVID-19
There’s a good chance that this pandemic will take a toll on your mental health in some way. But when your low mood or stress becomes debilitating, you might be better off making an appointment with a therapist or a counselor instead. Try the methods above first and give them time to work but know when to get professional help.
Mental health is a priority for most of us, but it's not always easy to
find the resources to take care of yourself.
That’s where I come in! As a certified counselor and life coach, I can help!
Whether you need someone to talk to or want some tools to help you deal with stress,
I'm here for you.
If you're looking for someone who will be there when things get tough,
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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.
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.
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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!
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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.
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?
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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!
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The Critical Importance Of Human Support During Global Times Of Fear And Uncertainty
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.
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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.
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Isn't it incredible to think that just a few months ago, we'd never heard the term COVID-19? While coronaviruses have long existed, this coronavirus did not. That didn't stop it from transforming our entire world, though. Life has now changed beyond recognition, professionally and personally. Some people have been on lockdown all on their own, unable to see their loved ones at all.
While others have been working from home surrounded by their family, regardless of your lockdown state of play, you have likely gone to extra effort to connect with the people you can't see.
You may have stocked up on dry goods, hoping to ride it out without leaving the house. Perhaps you felt comfortable taking regular walks while masked. We have all had our paths to walk during COVID-19. Some people will have had a more challenging time.
1. Your Red Flags
As well as knowing the red flags of cognitive and emotional overwhelm, you should get to know your red flags. Think about past stress you have experienced, whether it's been work or relationship-related. What type of event or situation triggers a feeling of overwhelm, and how can you manage that more efficiently? By getting to know yourself better, you will better understand your red flags and handle the load.
2. Know Your Brain
You know how you react when you're in love. You know how your brain responds to stress. You recognize how your brain acts when you're anxious, fearful, excited, etc. Understanding your brain can help you manage your cognitive and emotional load. Your brain on stress will cloud your judgment. The positive chemicals that come with falling in love are as powerful as the stress chemicals that come with emphasis.
You should know yourself well enough to recognize when even the slightest stress creeps in. Know the physical symptoms you experience when stressed outdo your palms grow sweaty, is there an eye twitch, do you itch, do you get a headache, are you experiencing acne breakouts, or are your bowels off-kilter? We all have our signs of stress, but knowing what they are will help you cope.
3. Abundance > Scarcity
What type of mindset do you have? Do you believe there is enough for everyone or that you have to grab what you can to protect yourself? If you're the former, you likely bought what you need to stock up for COVID-19 lockdown. If you are the latter, you probably have enough toilet paper and bottled water to carry you midway through 2021.
It might not sound like much, but with a scarcity mindset comes the idea that things are okay. Nothing will get better. That's not going to help you cope with a heavy emotional and cognitive load.
4. Listen to Your Body
One of the most effective ways to manage distress is to identify the physical and emotional symptoms, as well as the thoughts you tend to experience before spiraling into overwhelm. If you are confused by whether you're coping with your load, then you have to listen to your body because it holds the clues to your truth.
A body scan or check is a great daily tool to check in with yourself and get ahead of any red flags. It's easy. Simply sit quietly for a few moments, practice deep breathing, center yourself, and scan each area of your body. You can also ask specific questions about what you're dealing with to determine whether your body responds. Do you feel fearful? Are you tense or tight?
Are you feeling struggling emotionally?
You’re not alone. We all have our paths to walk during COVID-19, and some people will have had a more challenging time than others. If you are looking for someone to help you navigate the emotional toll of COVID, I can provide the support that you need!
Let me be there for you when life gets tough so that together
we can find new and more peaceful and enjoyable ways of living in this challenging world.
Reach out today!
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