On self-care, breathing and living life

Everyday we encounter challenges. Many have traumatic experiences that make them feel numb, useless and inadequate. She of us just are trying to make it through the day without a panic attack. When I tell my clients to embrace self-care what exactly am I envisioning? Well...let's talk about it. Self-care means what you want it to. Sound too simple? I bet. Self-care means taking care of you. Since we are all different that proper definition might just come have to come from the recipient. Some people love bubble baths...I prefer a very hot shower with music in the background and all kinds of spa like masques near by. You see my point? Self-care is up to you. The list can go on and on...the most important list when it comes to self-care is to schedule it in. Yes. make it happen. Do it. Today. What can you do today? Play basketball? Knit? read? Watch a movie? It does not matter...but make it work for you today. Take a breath, do a self-care activity and live because although the next challenge may be around the corner the next self-care activity can help you get through it.

Mentally ready and in season

Seasons can be interesting when we look at mental health and wellness. Some people are inspired by holiday tunes signaling a future snowfall and some get quite sad when the fluffy white stuff obstructs their walkway. Here are some good ideas to think about to take care of your wellness in and out of season. Start the day with something that makes you smile! Do you have a joke book? Devotional? journal? something that can set up a healthy morning routine? If not try it out. Even a joyful affirmation on you bathroom mirror might remind you that snow or blaring sunshine is only temporary but you are you forever and that is a good thing. A bunch of roses in a vase or a cute photo of a treasured niece or nephew on your desk might remind you of being light-hearted and of creativity. Whatever it is that can make you smile save it for days when the weather is not in your favor. Write a list and keep it close so that you can implement these tips into days when the thunder is crashing or the wind is knocking your power out. BE WELL!

Preparing your child for therapy tip #6

6) Hire a therapist that has a specialty in child and adolescent modalities.

It is important that your child enters this new journey with a therapist that is familiar with treating children. It is not enough for them to decide that they will take on your special case-be sure that they typically treat this population. What does this mean? It means that they understand current trends, pop-culture amongst this population and generally like children and teens. It is an added burden for a kid or teen to explain generational differences to their therapist. A good counselor for kids or teens needs to care about current events when it comes to young people.

Preparing your child for therapy tip #5

5) Find books and resources for children about therapy.

Information is power. If a child has resources at their disposal they are apt to feel more comfortable with the process. Resources can include podcasts, blogs, children’s books, magazines and more. Some therapists might offer workshops and lunch & learn opportunities for families. Be sure to ask if your clinician has any suggestions.

How to prepare your child for therapy ( a tip a day)

Are you thinking about taking your child to a therapist? Are you wondering how to begin the process of getting them ready for this new regimen?

Talk to your child about their presenting problem. Is your child being bullied? Are they withdrawn? Another issue? Make an effort to be an open door and to let your child know that you want to be there for them and that you are committed to helping them. Do you know what feelings they are experiencing? Share your own thoughts and feelings with them about going to see someone to help them with their problem. This is the time to be as vulnerable as you can. It will be a great model for them as they are beginning their new regimen. More tips to come!

No break from bullying prevention...

Many parents have asked me if it is okay to ignore bullying if it happens at summer camp, a soccer league or a monthly craft event. The answer is no. School is not the only place our children are susceptible to being bullied. We have to acknowledge and address bullying in the same way we do when school is in session. Summer gives us a vacation from the regular routine but bits and pieces can still find their ways into our lives. The best way to make sure that our kids are being kind is to show them examples year round. Education on these matters is always important.

Summer Goals

What do you want to work on this summer? Are you determined to change your daily routine? Would you like to see yourself embrace a healthy lifestyle? Are you confused about what to change? Some people want to work on their lives but have no idea where to start. This summer can be a great time to make some specific goals to put into practice. If you need help deciphering your needs I can be your listening ear and help you to find the right solution for yourself.

SAFE SPACE CAMP

Would your pre-teen benefit from having a positive space to talk about their problems? Would it be helpful for them to have a place to get involved in creative activities and discussion that nurtures their mental health? Sign up on the side bar. 5 sessions for $120.

Your Mind Matters

Have you ever explored the concept of mindfulness? Simply writing down your thoughts, taking a breath and contemplating your emotions or taking some time to think clearly before proceeding with a decision is a very good start. When we take time to smell the proverbial roses-amazing things can happen. We are in a new season and if you have never considered the benefits of mindfulness before... now may be the time to begin your new season with a new found way to wellness. Something as simple as blowing bubbles can be therapeutic and help you to regulate and control your breathing. Let me know if I can help you on your mental health journey.

Why seeing a counselor makes you rock...

People have challenges. People have emotions. People are typically faced with dealing with other people. There will be times when challenges can motivate us to do better and to be stronger and there are times when challenges can make us feel stuck, alone and miserable. Seeing a counselor can help with goal clarification, emotion regulation and it is healthy to have someone to talk to and someone to listen actively to what needs to be said. A trained clinician is not the same as a friend or family member chat. Talk therapy is a great treatment plan because it is research based and it works. There is never a reason to deny yourself mental health benefits. Today if you feel that this is something that could help you-don't delay. There is no shame in giving it a try.

Transition and change

How do you do with change? Has transition caused a drain on your perspective? The old adage says the only thing contact is change. Do you have any go-to strategies for dealing with unexpected change? The best way to start is to begin before the change hits. Anticipate what gears will shift and plan for them. You may find that great opportunity will come with preparation. Grab a note pad and jot down the things that may take a turn and just how you anticipate handling them. If you need more assistance-seek help from a trusted friend or a mental health professional to aid you in your time of change.

Environmental Awareness

I find that when I am surrounded by productivity and positivity I can't help but to resemble my surroundings. I also fid that when I am in a negative environment that rubs off too. You are susceptible to what you expose yourself to. If yoga re able to it can be worth it to choose spaces and places that make you happy. Talk to people that share smiles and share some yourself as well. We can have a brighter day and future by being in the right place at the right time. If you are not able to determine your surroundings bring a little but of sunshine with you. A mug for your coffee that makes you happy. A book for your lunch break that you enjoy. Take a walk or pop in some earbuds for a motivational podcast and/or great tunes. Do you want to work on being more positive? Or setting up a routine that allows you to overcome negativity? Let me know-Michener Associates offers counseling on a variety of topics and we would be happy to offer a consultation to get you on track to meet your goals.

Take my breath away...

How often do you get overwhelmed? Anxious? Stressed? Do you ever feel out of control? Try taking a deep breath. Calmly close your eyes. Think of something that makes you happy or at peace and focus on that mental picture. Exhale in. Exhale out. Repeat this until you feel better. It is not a miracle cure but it might make you feel like you are more in control and allow you the clarity to deal with the emotions that you are experiencing at the present moment with a clear head. Remember that a therapist can always be of help if you need to get a handle on the hard stuff and that this blog is not intended to treat any medical or mental condition.