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.

crack of dawn...or whenever you wake

Did you know that your morning routine sets the stage for your whole day and night? What is your regimen? Do you have one? What is most important to you as soon as you pull the covers back? Do you meditate? stretch? groom? Think about it. Evaluate how it sets your day up for victory or challenges?

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.

Women's Support Group

This group is designed to include a integrative approach of counseling and coaching for women who are looking to build confidence, esteem and for those who may have relationship problems. Our therapeutic approach is designed to empower and heal. Our new group is beginning in June. Please reserve your spot today by signing up on our side bar panel. 5 WEEK PROGRAM IS $120.

A season to savor

Spring is in the air and summer is on the horizon. Have you decided how you will spend this season? Warm weather brings with it many health benefits. Soaking in the sunshine can be down on the beach, in a park or on a bike ride or walk. Taking time to simply sit outside can motivate careful reflection and an appreciation of the bright days that this time of the year can offer. In the midwest warm weather is not always a given. Have you thought of the best way to take advantage of the sunnier weather? Make a list. Write down all of the things that you can do during the Spring and Summer that can prove challenging during the Fall and winter. After your list is written-start figuring out how to add some of these to your schedule. Enjoy!

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.

11 days in...

January 1st has come and gone. This is our first double-digit weekend in 2015. Are you still inspired? Are you working on your goals? Here is a tip if you have a list of goals consider breaking them down in chunks. If your main goal is to be healthy-great. Make sub-goals attached to that main idea of health. Drink eight glasses of water, join a gym, take a walk each day, see a therapist to process emotional baggage that may be stunting your objectives. For a goal like getting healthy-you can always add new approaches to reaching your dream. We are 11 days in. Your goals can be accomplished this year.

SENSORY SENSATIONS

Self-care is one of the first things that gets taken off of the list when people tend to be stressed. My suggestion? Do something easy and quick to spark your senses. A couple of ideas? SENSORY To calm your mind, focus on the sensations around you—sights, smells, sounds, tastes, touch… The present moment can give you a much needed vacation from your worries. A textured blanket can be great to snuggle under while getting computer tasks accomplished. Even the noise from a running faucet or the sound of rain can be true music to our ears. The season is ripe for fireplaces and if you do not have one-go to a nearby coffee shop and watch there fireplace while you feed your taste buds coffee, cider, tea or a beverage of choice. However you decide to treat yourself give your senses full rein and allow them to take part in the process. Would you benefit from a self-care regimen? Email our office at info@taramichener.com Scheduling an appointment to gain insight, techniques and tools can allow you to live a life with self-care strategies that work for you.

TAKE A DEEP BREATH…OF FRESH AIR

Sometimes it is hard to create a perfect self care routine. Many challenges face us all each day and obligations are priority. It happens to be the perfect season to step outside if you only have a quick moment to breath in the air. Sometimes a breath of fresh air can bring fresh perspective. Our practice is offering a P.O.W. series for the Fall & Winter months. Pursuit Of Wellness groups can help attendees to find the best self-care regimen for a healthy mindset. Need more info? Email Michener Associates Counseling Center at: info@taramichener.com

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.

Fresh Air can bring fresh thoughts

In my state we have had our fair share of snow. Every season can bring forth great progress but I am glad that today it is sunny and the white stuff is melting. The forecast is warning us that it is not over. I decided that if that is true-I will enjoy today. I will bask in the fact that I can walk in today's puddles that might become tomorrow's ice. So I did. I took a break from paperwork, research and client files and I put on my sneakers. I put off the pending manuscript and I tied my laces. I said to myself that the filing and organizing could wait and I stuck earbuds in my ears. I loved every bit of it. I took a two hour walk. I smiled, I had a chance to catch my breath and I let my thoughts flow. I appreciated the time to myself and with nature. We can't always have sunny days in March but when we do-we have to take advantage of them if we can. Can you take a walk today or just step outside and breath in the fresh air? It might make a difference.

Monday Needs to be your Motivation

Have you heard complaints about Monday? Jokes? We can work together to make sure that Monday is not a punch line but better yet-a starting line. This is the beginning of your week. We should get motivated about having a fresh start, a new beginning and a blank slate. Whatever happened last week might effect your mood but it is up to you to take today by storm and change your future for the better. Are you ready? I am. What can you do to make today better for yourself and better than last week? Make a list and get started.

Unload and Unleash

Sometimes it is necessary to get rid of baggage. Clutter comes in all forms. You might have things around your home that you don't use anymore that is crowding out your peace of mind. You may have baggage inside of your heart or your mind that is doing the same. Take some time to go through unwanted items in your home once a week. Even if it is just 30 minutes it could make a big difference. You could donate your items to a number of local non-profits that could use your unwanted treasures for the good of those in need. For the space in your head and/or in your heart. Get a journal. A easel or your preferred method of creative outlet and blurt out your feelings on paper. Release your fears, dreams and anxieties in your own special way. This also could help if it is a weekly occurrence. If you need to talk to someone find a therapist that you trust to share your load with. YOu are not alone and don't have to carry your own burdens.

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.

Self-care Saturdays

What is one thing that you can do to take care of yourself today? Just one. I don't want you to write a list because that will turn into a project. Projects are not bad-but they are not considered self-care. Did you think of one thing? Awesome. Do it! No matter what-make it happen. We have 24 hours in one day. It is okay if you use a fraction of it for you. When you give yourself time to take a walk, a nap or even a minute to indulge in a non-work related magazine you give yourself permission to be cared for. You deserve it! Feel free to share your self-care Saturday experience with us in the comments!

If you have only 1 minute we have thoughts

Welcome to my Mental Health blog! I'm Tara. I wear many hats in my career. I am an author, advocate, entrepreneur and contributing journalist for various publications. The hat that I am very proud of is my role as a private practice therapist. I am able to listen to amazing clients and help them through their personal journey to mental wellness and I consider this a blessing. This blog will be a place for my thoughts, ideas, resources and special events and offerings going on at my practice. It will also be a place for you to take a quick break during the day and get some fresh insight on a variety of topics in relation to mental health. Thanks for stopping by!