Here are some strategies to help cope with the Sunday-scaries: Be strategic in your use of time on the weekends If you find yourself working throughout the weekend or keeping busy with tasks that aren’t necessarily relaxing such as household tasks, parenting responsibilities, or things viewed as “obligation” then planning breaks and moments for yourself to re-charge can help achieve balance. Designate Sunday as a day of rest/ relaxation Keeping busy by distraction can be a helpful strategy but it isn’t sustainable long term as your body (and mind) also need time for rest. Try intentionally engaging in enjoyable, relaxing activities during the Sunday afternoon and evening hours to help ease back into your work/ school week. Tailor these to fit your lifestyle. If you work on Sundays, pick a different day of the week. Try taking a break from emails to unplug. This is a great day to try new foods, socialize, enjoy a leisurely walk, relax by enjoying your favorite content, or enjoy an intimate moment with yourself or a loved one. Clear your mind and re-work your mindset Utilize strategies to help ease anxiety and clear your mind (without the use of substances). If you are not sure what would be helpful, your therapist can help explore some options. Some of my favorites include cognitive defusion, naming the emotion to tame it, reframing, mindful meditation, utilizing my planner, prioritizing tasks, problem-solving, talking to a friend, and exercise. Try keeping a gratitude-journal. Reflect on your values and how that has shaped your school and career choices. These can be powerful tools that impact your mindset. Take care of yourself and get enough sleep As you take care of yourself and focus on sleep hygiene, you will begin to get a sense of your body’s natural sleep-wake cycle. For most adults (ages 18-60), at least 7 hours of sleep per night is recommended. For teens ages 13-17 recommended hours is 8-10 and for school-aged ch ildren ages 6-12 recommended hours of sleep per night is 9-12. Make Mondays memorable Start your Monday off in the best way possible by implementing things-successful-people-do-on-Monday-mornings. Waking up early, starting the day off with exercise, and eating a healthy breakfast is the first step. Coming in to a clean, cleared off workspace and blocking off time on your work calendar to address the most important tasks first while also creating space for any unexpected items helps ease into the morning while staying focused. Connecting with colleagues is also important to help build community. Participating in rituals such as getting your favorite coffee on Monday morning, doing mindful Monday meditation before work, and greeting colleague can help boost mood. Finally, remember to breath and smile. You got this! Written By : Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/coping-with-the-sunday-scaries/ from https://careclinics.weebly.com/blog/coping-with-the-sunday-scaries
0 Comments
Adulting is Hard: The “Sunday Scaries”Friday is here and the work or school week is wrapping up. TGIF. Many people, especially those who have a typical 9-5 schedule look forward to having two days off. It can bring an immediate sense of relief, and opportunity to “be off” and relax from feelings of pressure and responsibility. Saturday is over before you know it, Sunday is here. As they day progresses, you notice feelings of anxiety that become more intense throughout the day accompanied by an overwhelming sense of dread. “I don’t want to go back to work or school already!” It can be described like an anticipatory anxiety, focused on the negative which can send the body into a fight-or-flight-response. The thought along of returning to work or school can feel terrifying. The pandemic has only intensified these feelings, especially for young adults who are experiencing Sunday-scaries. LinkedIn survey results show that 78 percent and an earlier survey at 90 percent of Millennials and Gen Z young adults feel the Sunday scaries as compared to approx. two-thirds of all adults. I think of all those who have transitioned to college or their first professional job during the pandemic. I also think about all those who were feeling burnt out, quit, and started new jobs all over again. This is such as critical stage of development for young people who are developing their self and confidence while working hard to succeed in new endeavors. The stressors of learning and connecting with others while learning or working remotely can be anxiety-provoking. Ongoing uncertainties and stress from mental overload and the need to make difficult choices related to “change fatigue” and “decision fatigue” such as choices during the ever-changing COVID guidelines. Fear-of-failure is a big concern for many young adults. Limited face-to-face feedback combined with uncertainties and questioning may only exacerbate fears. Some people find themselves laying in bed and experiencing a bit of an existential crisis- ruminating about the past, while questioning the meaning and purpose of their future. Overall feeling of pressure, emotional exhaustion, and burnout can take their toll on performance and mental health. While the Sunday scaries is all too common, there are times that seeking professional help can be incredibly helpful. If you are experiencing anxiety that is starting to feel “crippling”, or dread that is starting to impact your routines now is a good time to reach out to talk to someone. Written By : Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/adulting-is-hard-the-sunday-scaries/ from https://careclinics.weebly.com/blog/adulting-is-hard-the-sunday-scaries Positive and Negative Consequences of Impulsivity
For those with good social skills, there may be more openness to share with others their authentic self without fear of judgment, sharing a unique view of how they see the world, and being carefree to openly express. While many children (and adults) with ADHD struggle with friendships, those with strong social skills may be the “the-life-of-the-party”. This quality can be very attractive in adulthood. Adults may be described as charismatic and charming. Those who impulsivity and disinhibition may be described as adventurous, willing to take risks, explore, and try new things. Decisions can be spontaneous which can make things feel exciting. Considerations of functional impairment is important as impulsivity can cause significant impairment in work, school, and relationships. The downside includes the consequences of risk-taking which may include harm to relationships and financial or legal repercussions. Patterns of behavior is especially problematic. Parents or intimate partners may take on the burdens of taking responsibility. Consider the child who gets suspended from school and loses bus privileges or a partner who is impacted by risky behaviors that impact the health of the relationship such as sexual indiscretions and foolish financial decisions. Behaviors that break the law can be quite costly. Some examples of impulsive behaviors that are commonly addressed in therapy include binging, self-injurious behavior, reckless behavior, struggles with interpersonal boundaries, and frequent emotional or behavioral outbursts. Therapy can be a great place for children, teens, and adults to learn individual skills to help with impulsivity. These are tailored according to developmental age and presenting concern. Some examples may include the following:
Resources: https://namimn.org/support/support-resources/ Written By : Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/positive-and-negative-consequences-of-impulsivity/ from https://careclinics.weebly.com/blog/positive-and-negative-consequences-of-impulsivity Good Faith estimateYou have the right to receive a “Good Faith Estimate” explaining how much your medical care will cost. Under the law, health care providers need to give patients who don’t have insurance or who are not using insurance an estimate of the bill for medical items and services. You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency items or services. Make sure your health care provider gives you a Good Faith Estimate in writing at least 1 business day before your medical service or item. You can also ask your health care provider, and any other provider you choose, for a Good Faith Estimate before you schedule an item or service. If you receive a bill that is at least $400 more than your Good Faith Estimate, you can dispute the bill. At CARE Counseling, you will be provided a Direct Pay, Out of Network or Opting Out of Insurance form with the amount you will be charged for your sessions. You will be required to sign this agreement prior to starting services. Please reach out if you have any questions. For questions or more information about your right to a Good Faith Estimate, visit www.cms.gov/nosurprises or call 612.223.8898. We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/good-faith-estimate/ from https://careclinics.weebly.com/blog/good-faith-estimate First Time in TherapyIf you are considering therapy for the first time, good for you! I am excited that you are contemplating therapy as your next step for the New Year. Seeking therapy for the first time is an important decision and there are some important things to take into consideration.
Consider what you are seeking from a mental health provider When it comes to mental health, you do not need to go through difficult times alone. Therapists comes from a variety of educational backgrounds, range in clinical experience and licensure, vary in theoretical orientations, approaches, and specialty. Some individuals may seek someone who is part of the BIPOC or LGBTQ community. Others may have preference for considerations such as gender or age when choosing a therapist. At CARE, our awesome admin team can help you talk through what you are seeking from a therapist and help with finding a good fit. As an alternative, going to therapist’s websites and reading bios can provide some helpful information. There may be times in which a provider may make a referral to another therapist or clinic, depending on presenting concerns, specialty, and level of care to help seek the therapeutic support and resources that will be most effective. There also may be times that you are seeking something different. Please let your provider as they can help support you in this process. Coverage and convenience are also considerations Insurance coverage can be a barrier to counseling services. One of the things that is very exciting is that CARE Counseling is in network with all major insurance companies. Services are available in-person and via telehealth. Physical locations are within Minneapolis and the surrounding metro areas, including St. Louis Park and Mendota Heights. Same-week availability is offered with many of the therapists. Did you know that CARE has over 60 therapists?! In my own personal journey of seeking out mental health providers, I have struggled to find a clinic or provider who accepted my insurance, had specialty areas, AND had therapist availability. I am thrilled that CARE Counseling meets all these boxes plus has such an amazing group of friendly, well-trained therapists. Consider the benefits and the long-term consequences of not seeking help As a mental health professional, I am seeing the trend of individuals seeking therapy for the first time. CDC report data indicate that adults reporting symptoms of anxiety and depression have continued to increase from 36.4% in August 2020 to 4.51% by February 2021. I anticipate that we will continue to have many individuals coming to therapy for the first time. We have experienced unprecedented times over the last few years and seeking support has become more normalized as no one is not impacted in some way by chronic stressors and trauma. Since mental illness impacts functioning at work or school, and interpersonal relationships, the implications of not being proactive in addressing mental health in can be devastating. What are you waiting for? Written By Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/first-time-in-therapy/ from https://careclinics.weebly.com/blog/first-time-in-therapy Depression
Most people come to therapy with identified presenting concerns; however, they may not be sure what their specific goals are. That is OK! Your therapist can help summarize that main theme of things that you share and then offer a framework for specific, measurable goals. A process goal and a coping goal is a great place to start if you are struggling with where to begin.
Let’s face it. There are a lot of things that we could be working on. It can be overwhelming to focus on too many areas and not very effective. We want you to be able to attain your goals and see progress. Your therapist can help you narrow down your top 2-3 things to focus on as you start working together and can adjust accordingly.
Having someone that you check in each week on progress of goals that you are working on both within and outside of sessions helps with personal accountability. Your therapist can help remind you of your goals and help with accountability by strategies such as assigning homework and checking on progress.
Processing difficult topics, learning new skills, and developing new habits or routines is not easy work! It is common to feel discouraged or frustrated when there is lack of progress, a plateau in progress, or regression. Your therapist can work with you to problem-solve next steps.
Your therapist can help provide positive reinforcement to encourage and motivate progress. One of my favorite parts as a therapist is reflecting on progress and giving clients credit for all their hard work towards accomplishing their goals. We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/how-therapy-can-help-with-goal-setting/ from https://careclinics.weebly.com/blog/how-therapy-can-help-with-goal-setting How to talk to your Kids about School Violence
When something like threats of violence happens, we are naturally affected on an emotional level. Often, our sense of safety can understandably waver, which can lead to feeling a heightened state of anxiety and fear. So, at CARE we realize how important it can be to keep open lines of communication, as this can create a deeper sense of connection and trust and can establish a greater sense of safety. Considering recent trends, how do we talk with children and teens in response to social media messages encouraging violence? Dr. Heidi Bausch-Ryan at CARE Counseling offers the following advice on how to begin. Open Space for Kids and Teens to Talk About What They Are Experiencing
Ask Kids and Teens What Questions They Have
Provide Validation and Reassurance
Stay Grounded While Talking with Your Child
Establish a Safety or Coping Plan
Build Community to Strengthen the Community
Written By: Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/how-to-talk-to-your-kids-about-school-violence/ from https://careclinics.weebly.com/blog/how-to-talk-to-your-kids-about-school-violence Anxieties Around Meeting Needs“My needs are not being met” is a common complaint in relationships. You may be experiencing loneliness due to lack of a fulfilling connections with a partner or family, friends, and/ or social connections. Perhaps you are not feeling respected or esteemed by others within your current role and feeling as though you are “not living up to your full potential”. While these needs are stressful, they are compounded when the foundational basics are not met. Meeting basic needs of nutrition is a need for survival, represented as a foundational element of Maslow’s-Hierarchy-of-Needs pyramid along with other physiological needs such as clothing and shelter. Financial insecurity, housing insecurity and food insecurity are stressful! It is important that health care professionals recognize potential unmet needs and assist individuals and their families with accessing supports through appropriate referrals.
No one is immune to experiencing the impacts; however, people without a college degree, communities of color, and women are those who most commonly face financial insecurity. Living paycheck to paycheck or relying on assistance to get by can bring up emotions such as fear of judgment, feelings of worthlessness or inferiority, in addition to depression and anxiety. Many people do not share these struggles with those closest to them for these reasons. Cultural messages, especially through social media can further lead to feelings of inadequacy and begin to affect physical health. Migraines, heart disease, diabetes, and sleep problems are just some of health conditions in which ongoing stressors have been linked to. When one is preoccupied with meeting needs such as finding affordable housing, paying the bills, and getting access to adequate nutrition, it is hard to be fully present in other areas towards the top such as love and belonging or esteem needs. The top point of the triangle is self-actualization. A person seeking therapy to work on self-actualization or becoming the “best version” of themselves, is typically one who has all basic needs met, feels safe and secure in their environment and relationships, and is doing well in social, and self-esteem needs. Wherever you are at, we want to help whether it is assisting with names or numbers for a referral, learning free ways to reduce anxiety at home, discuss concerns (e.g., relational, existential), or learn ways to live life more authentically. https://mn.gov/portal/residents/response-resources.jsp https://www.hennepin.us/covid-19-community-resources https://www.hungersolutions.org/find-help/ https://caphennepin.org/what-we-do/community-resources.html/title/clothing-furniture https://www.housinglink.org/HousingResources https://www.hud.gov/states/minnesota/renting https://www.samhsa.gov/homelessness-programs-resources/hpr-resources/housing-shelter Written By: Charlotte Johnson, MA, LPCC We’re Here to helpOur wellness experts will be happy to take care of you. You can CLICK HERE to schedule an appointment now or call (612)223-8898. Meet CliniciansWe’re united by our commitment to providing effective, relevant, and innovative mental health support at all stages of your journey. Click Here to find out more about who we are, where we come from, and how we live out CARE’s mission every day. The professionals at CARE are actively collecting and creating resources to help with what you need. We’re Here for You. from https://care-clinics.com/anxieties-around-meeting-needs/ from https://careclinics.weebly.com/blog/anxieties-around-meeting-needs BenefitsCARE Counseling makes the following benefits, among others, available to eligible employees: medical insurance, dental insurance, life insurance, short-term disability insurance, long-term disability insurance, Paid Time Off, Group Basic Life/Accidental Death & Dismemberment, and a 401(k) plan. See below for a broader overview of benefits. Paid Time OffFull-time employees accrue paid time off. PTO may be used for vacations, illness, bereavement leave, personal time, or other reasons. Employees begin to accrue PTO at the start of their employment. Paid-time off is six weeks including paid holidays (10 holidays; 4 weeks of additional PTO). CARE allows for 3 weeks of carry over PTO each year. Parenting LeaveCARE offers 3 weeks of PTO for Parenting Leave in addition to the accrued PTO (4 weeks PTO plus option to carry over 3 weeks of PTO). Additionally, CARE fully covers Short-Term Disability (with no waiting period) which offers an additional 6-8 weeks. So in effect, if an employee has a baby Sept 1st, they can essentially get up to 19 1/2 weeks off of paid leave (e.g., 3 weeks carry over PTO, 4 weeks accrued PTO, 3 weeks Parenting Leave PTO, 6 Holidays, and up to 8 weeks short term disability); this is an estimate that is determined by multiple factors. If additional paid time off is desired, there is an option for a Parenting Return Bonus**, which can provide up to an additional 3 weeks equivalent pay (paid upon return) that requires working at CARE for an additional 1 year. (**COMING SOON!!) CARE also allows for additional unpaid time off and options to change your workload requirements. Paw-ternity leave1 day off when you adopt an animal Medical | Dental | VisionThe health and welfare plan includes medical, dental, vision, life, disability and prescription drug coverage from major national carriers (for both employee and family). Wherever possible, we try to offer a choice of plan designs. Full-time employees become eligible for company sponsored benefits on the first day of the calendar month following 30 days of employment. Additionally, CARE covers 100% the dental and vision benefits portions for employees. Health Savings AccountsEmployees enrolled in a High Deductible Health Insurance Plan (HDHP) may establish a pre-tax savings account for health care related expenses. We offer HDHP so everyone on our insurance gets the CARE contribution of $1k annually. Flexible Spending AccountsFlexible Spending Account options include a separate Dependent Care Reimbursement and a Medical Reimbursement Account. These are offered as ways to save on health and day-care expenses when you set aside pre-tax dollars for certain dependent care and medical expenses. As you pay eligible expenses, you are reimbursed from your FSA – tax free! Short Term and Long Term DisabilityCARE covers 100% of the Short Term and Long Term Disability premiums for employees. Additionally, there is no waiting period for employees to utilize this benefit. Retirement Plan/Profit SharingEligible employees are able to participate in CARE Clinics, LLC DBA. CARE Counseling’s retirement plan. Participants may make pre-tax contributions to a retirement account. CARE Counseling provides a 3% 401K contribution with a 0.5% match and also has the ability to allocate additional contributions as part of a year end profit sharing plan. Employee Referral ProgramWe know that our employees are the best resource in helping us grow. If we hire a candidate referred by you, you will be eligible for a $1,000 raise. Supervision (Individual and Group)Our Pre-Independently Licensed Clinicians (PILTS) and Post-Doctoral Fellows receive one hour of individual and one hour of group supervision free of cost. We offer back-up coverage if your supervisor is out of the office so that you don’t miss a week of supervision. All of our group consultation groups have a board approved supervisor present, so these hours also count for licensure hours. Additionally, PILTS receive an hour of PILT training each week which equals six days of CEUs over a year. All clinical staff participate in group consultation weekly and the wealth of knowledge and compassion in our groups is incredible. Quarterly BonusesClinicians receive extra money for meeting quota for a quarter (100%) or exceeding quota. Bonuses are paid 45-60 days after the close of the quarter. Employee GiftingCARE loves to recognize the hard work our team does. So you can expect thoughtful gifts and awesome swag throughout your time at CARE above and beyond a competitive salary and bonuses. CEUsFree continuing education activities for all team members: 40+ CE hours within two years. Offered as in-house live trainings by experts in the field. Loan ForgivenessIf approved by the Department of Health, the employee would have ~$9k forgiven annually for 4 years for a total of ~$37k (double that for doctoral level employee). Additional detail below. Licensing Requirements: Fully licensed and practicing since March of the next year. LADC, LP, LPCC, LMFT, LICSW. Needs to continue operating under the same license. 4 year contract: Payback is required if you don’t complete 3 years. Pay back everything if less than 3 years and the 4thyear if they work 3+ years but not 4 years. Timing: Starts in March (practicing independently by March 1st 2022) Amounts: $9,300 annually, $18,000 annually – $37,200/$72,000 Requirements for Clients: 25% on Medical Assistance (Medicaid), 35 hours for 45 weeks annually that are direct client. Two paid CEU daysAccrued annually for licensed staff. Use these to invest in your growth as a clinician and gain more experience in various specialties. License renewal fees$250 reimbursed annually for license renewal fees. from https://care-clinics.com/benefits-at-care/ from https://careclinics.weebly.com/blog/benefits-at-care |
AuthorHello its me Lisa Johnson i am 32 years old from Mission, TX. I am professional family therapist and i also deals in adult therapy and children’s therapy. Archives
April 2023
Categories |