Dr. Andrea Hutchinson featured on WCCO Night News as the subject.As vaccines roll out and restrictions roll back, some of us are putting social events back on our calendars. While many have waited for this moment, some feel anxious about returning to social life. When the pandemic hit, Tammy Rustad, a flight attendant from St. Paul, went from flying around the world to sitting on her couch. “I could work up to four flights a day that could be literally coming into contact with 400 people,” said Rustad. “I haven’t been on a trip since last February.” But now that the end is in sight, she admits to feeling a little nervous. “I haven’t been in a restaurant for over a year. I haven’t been to the salon in over a year,” said Rustad. “There obviously is anxiety going forward as to what it’s going to be when I get back out there.” Dr. Andrea Hutchinson, a licensed psychologist, is expecting to see more clients with social anxiety in the coming months. “We just lose that social muscle,” Hutchinson said. “I think we all had that awkwardness at the beginning of Zoom. Now we’ve lost the skills on the other handoff how do we interact in real life.” The Mayo Clinic’s Dr. Craig Sawchuk says often the way to fight anxiety is by facing it. “Excitement and anxiety can coexist. It’s actually going to take a bit for many of us to rebuild that social stamina,” he said. “One of the best treatments for this are social connections. It’s only through experience that we can start to push on those boundaries of the comfort zone again.” “It’s so easy to order food online now, so instead of ordering online, call the restaurant, place your order over the phone,” Hutchinson suggested. When it’s safe, start small. Have coffee with a friend, enjoy something with less stimulation than something like a festival. And add on from there. “Each time you do that the anxiety is going to get smaller,” Hutchinson said. “It’s kind of like rebuilding life’s true antidepressants,” Sawchuk said. So maybe you’re like Rustad, who expects things to be awkward for some time. It probably will be, but only temporarily while we get back into things together. Sawchuk says clinical social anxiety is one of the most common mental health conditions he sees, but not everyone who feels anxious needs clinical care. If you are constantly making and breaking plans because of social fears, you may want to speak with someone. 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. The post WCCO Interview with Dr. Andrea Hutchinson With Social Anxiety On The Pandemic appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/wcco-interview-with-dr-andrea-hutchinson/ from https://careclinics.weebly.com/blog/wcco-interview-with-dr-andrea-hutchinson-with-social-anxiety-on-the-pandemic
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![]() CARE vaultinvaluable videos from our expert mental health practitioners at CARE Counseling![]() A Meditation for Setting Boundaries
Listen to this guided meditation by Michelle Chalfant for setting boundaries.
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. The post A Meditation for Setting Boundaries appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/a-meditation-for-setting-boundaries/ from https://careclinics.weebly.com/blog/a-meditation-for-setting-boundaries ![]() CARE vaultinvaluable videos from our expert mental health practitioners at CARE Counseling![]() Holiday Stress Meditation
Prepare for potentially challenging moments over the holidays
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. The post Holiday Stress Meditation appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/holiday-stress-meditation/ from https://careclinics.weebly.com/blog/holiday-stress-meditation Weekly Intervention Ideas: March 15th EditionTheme: Engagement Kid /Teen strategy of the week:
Examples:Sample Progress Note: The focus of the session was (tailor based on treatment plan). The therapist engaged the client in a resiliency building exercise by identifying all the activities they enjoy engaging independently and with others. The client responded to the activity by (fill in the blank). Couples’ strategy of the week:Creative Engagement: One of the beautiful parts of having a partner is that you get to experience life together! This week, find one way that you can engage in life together. This could be as simple as a walk around your neighborhood, making your favorite meal together, discovering new music together, or playing with a pet together. As you engage in the activity, be intentional about sharing your observations, emotions, and thoughts with each other. This not only deepens your engagement but deepens your connection to each other as well. Bonus points if you’re able to set up a recurring time to experience life together! Sample Progress Note: The focus of this session was… The therapist helped the couple explore creative ways they can engage with each other to build resiliency in the relationship. The couple was (engaged/receptive/disengaged/etc) while exploring this topic, and they (were able/struggled/somewhat able) to recognize how having a variety of engagement strengthens their relationship. Adult strategy of the week:Flowing into Engagement: The “flow state” is a mental state in which a person feels completely “in the zone” and engaged in what they’re doing. It’s common for people in “flow” to feel so energized and satisfied by what they’re doing that they forget about the passage of time. Examples include engaging in creative activities, playing sports, and learning about something you’re passionate about. This week, identify an activity that has put you in a “flow state” in the past and set aside some time this week to fully engage in that activity. To learn more about the “flow state” and its psychological benefits, visit: https://www.verywellmind.com/what-is-flow-2794768 Sample Progress Note: The focus of this session was… The therapist supported the client in exploring ways to increase engagement in their life by incorporating activities that put them into a state of flow. The client reported that was (helpful/not helpful/painful/etc) to explore activities that put them into a state of flow, and they identified ways that doing this could help them feel more engaged in their life. Mindfulness/Meditation of the week:Engage mindfully: Savor the extra hour of daylight by engaging in this standing meditation while you’re outdoors, noticing the warmth and light of the sun. Engaging in changes in nature is one way to establish feelings of connection. Sample Progress Note: The focus of this session was… The therapist led Ct. in a meditation activity to build Ct.’s sense of engagement with the world around them. Ct. (engaged/did not engage in the activity), and they reported that the mindfulness activity was (helpful/difficult/not helpful). Script:Standing meditation is one of the most powerful ways to get our minds to slow down. Think of what our bodies are used to doing when we’re simply standing. We’re usually standing in line… looking at something… having an alert conversation. We very rarely stand and do nothing. Standing brings our bodies and minds into alertness. In this way, standing meditation is one of the quickest ways to bring ourselves into the present. It’s an excellent method to recharge our battery. If you’ve never done standing meditation before, don’t do it for more than 5 minutes at a time. This can get longer once you become familiar with it. (pause…) Find a broomstick, a walking stick, a mop or something you can use to make sure you don’t lose your balance. The back of a chair will do in a pinch. Hold the top of your broom/stick/chair. Place your feet hip width apart. Look straight ahead. Close your eyes halfway, but not all the way. Tune in to your breathing for a few moments. Feel the lifting and falling of your belly. Pay attention to your lower stomach. Focus simply on the feeling of having your feet on the ground, and of breathing. If you find it hard to focus, you can silently or quietly repeat Thich Nhat Hanh’s beloved meditative verse: Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out. (pause…) Allow any emotions to be in the room with you, but do not focus on them. When your mind wanders into thoughts and stories, gently and kindly bring it back to focusing on your breathing, and on the feeling and experience of your body, standing still. After 5 minutes, open your eyes. Take a few deep breaths. Be gentle with yourself as you return to “real life”. You’ve slowed down more than you might think. Source: https://mindfulnessexercises.com/5-minute-standing-meditation/ 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. The post Weekly Intervention Ideas: March 15th Edition appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/weekly-intervention-ideas-march-15th-edition/ from https://careclinics.weebly.com/blog/weekly-intervention-ideas-march-15th-edition Women & Mental Health
Women and Mental HealthSource: World Health Organization, Center for Disease Control, & National Institute of Mental Health Depression and Anxiety• Depression is 2Xs more common in women than in men. Eating Disorders• A lifetime prevalence of anorexia nervosa was 3Xs higher in women. Hormonal Changes• Mental health symptoms can be triggered by hormonal changes such as depression with pregnancy, postpartum, menstruation, or perimenopause. Rape, Sexual Assault, and Violence• 91% of rape and sexual assault victims in the US are women. Objectification, Harassment, and Microaggression• Objectification of girls/ women, sexual harassment, and repeated microaggressions can lead to violence and negatively impact mental health including self-esteem. Risk factors for women include inequalities in socioeconomic status including low income/ social status, experience of gender-based violence, and being a primary caretaker. Historically, women in the US have been denied opportunities based on gender as well as individuals and women within the LGBTQIA+ and BIPOC community. It can feel empowering to talk to another female about these concerns within the safety of a therapeutic relationship. While you and your therapist may not share the exact lived experience, there is power in bearing witness to one’s story—the beauty and the pain. For online resources specific to mental health for women, check out the Massachusetts General Hospital (MGH) Center for Women’s Mental Health Productive Psychiatry Resource Information Center. https://womensmentalhealth.org/resource/ 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. The post Women & Mental Health appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/women-mental-healt/ from https://careclinics.weebly.com/blog/women-mental-health The Happiness Myth
Dr. Russ Harris is a therapist who uses Acceptance and Commitment Therapy (ACT) and author of the book “The Happiness Trap”. He has an excellent video that explores three common myths that can hold us back from experiencing happiness. Check out the video here: https://www.youtube.com/watch?v=93LFNtcR1Ok Three Happiness Myths:1. Happiness is the natural state for human beings. Many people expect to be happy, that this should be the natural baseline and anything less is not OK. Our natural state is ever changing, like the weather and so are the emotions that we experience. We experience brilliant moments of sunshine, partly cloudy days, and times where we don’t see the sun at all. Rain may come as a gentle trickle and snow as a soft dusting but can also be experienced as a torrential downpour or snowstorm. 2) Happiness means we always feel good. Have you ever noticed how fleeting emotional states can be? Milestone events that evoke feelings of “happy ever after” such as a marriage/ relationships, career or personal achievement do not mean that we will now experience happiness. In fact, researchers have found that there are moments of great discomfort within the pursuit. Along with pleasure there are also moments of pain. Happiness may be better described as an emotional state that provides one with a sense of meaning and contentment rather going from one major moment of happiness to the next. 3) If you are not happy, you are defective. “There must be something wrong with me if I am not happy”. If one is unhappy, this does mean that you are defective! What would it be like to notice whatever emotional state you are feeling, identify where this is experienced in the body, and listen empathetically to understand? By moving towards acceptance, one can better learn how to sit with discomfort and cope with the ever-changing state of emotions. Perhaps it is time for a change such as learning new skills, setting goals, investing in new relationships, or practicing self-compassion. ACT utilizes mindfulness and acceptance along with commitment and behavioral strategies. By learning mindfulness skills, one can learn to live and act in ways that are consistent with their personal values. The goal is to increase psychological flexibility. Therapists at CARE Counseling have been trained to utilize ACT approaches. Schedule here 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. The post The Happiness Myth appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/the-happiness-myth/ from https://careclinics.weebly.com/blog/the-happiness-myth Self Injury AwarenessThere are behaviors that we tend to keep hidden from others due to shame, embarrassment, anxiety, stigma, or fear. This month, I would like to increase awareness of self-injury, which is especially prevalent among teens and college students. Self-injury includes deliberate acts of harm on one’s body that are typically done in an attempt to help relieve intentse emotional pain that has become overwhelming. Forms of self-injury include skin cutting, burning, scratching, piercing/ puncturing the skin as well as hitting/ punching self, or head-banging. Although the intent to cause serious harm is typically not the goal, it is certainly a possibility and therefore should not be treated lightly.
The signs and symptoms of self-injury are often hidden and done in private. For example, self-injurious behaviors tend to take place when friends/ family members are sleeping or not at home. Injuries such as cuts, scratches, burns, or scarring may be covered by long sleeve clothing or done on places of the body such as the torso or thighs. It is so important to reach out and talk to someone such as a trusted friend, family member, or community support. It is also important to consult and seek help from a professional in the medical or mental health field. If you are concerned about someone who engages in self-injury here are some ways to help: How to Help Someone Who Self-Injures
It takes a big step of courage to reach out. My hope is that individuals who engage in self-injury can feel comfortable to seek support by getting treatment to help learn healthier coping strategies. Please join others as they speak up and seek help during Self-Injury Awareness Month. Your collective voice is so important as we work together to help reduce the stigma. 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. The post Self-Injury Awareness appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/self-injury-awareness/ from https://careclinics.weebly.com/blog/self-injury-awareness Zero Discrimination DayZero Discrimination Day is celebrated around the world on March 1st to promote equality and help end discrimination. Discrimination is defined by unjust or biased treatment of individuals because they are part of a certain group based on factors such as the following:
Discrimination not only affects one’s physical and mental health, but also impacts important areas of life such as social and occupational functioning.
WHAT IS CARE MORE? CARE more is a non-profit community initiative created by CARE Counseling for the purpose of creating systemic change within the mental health community. CARE’s owners, John Hutchinson and Dr. Andrea Hutchinson, created CARE with the mission statement of: build a community to strengthen the community. Despite the needs, only one in three Black or African American adults who need mental health care receive it. There are reasons that members of the BIPOC community avoid seeking therapy. Reluctance to enlist the aid of a mental health professional can include a lack of representation. In Minnesota, 95% of mental health professionals are white; just over 2% are Black. Nationally it isn’t much better sitting at 4%. With the goal of continuing to strengthen the mental health community through CARE more, the Hutchinson Family Endowment is donating $50,000 to the University of St. Thomas to fund the cost of books for BIPOC students pursuing masters and doctoral programs in the Psychology Department. Through the CARE more initiative, more BIPOC students will succeed in Psychology programs and pursue careers in therapy, which will encourage more people of color to find help from clinicians who can truly understand their racial struggles. If you are interested in showing your support for the mission behind CARE more, you can purchase swag at www.CAREmoremn.com HELP AVAILABLE AT CARE COUNSELING If you are struggling with your mental health, reach out for help. CARE is an outpatient e-counseling mental health clinic whose clinicians work with children of all ages, adults, couples, and families. CARE Counseling offers same week availability and has many clinicians accepting new clients. All Major Minnesota Health Insurance Companies are accepted, including Medical Assistance, which covers 100% of outpatient mental health costs. To schedule an appointment, call 612.223.8898 or schedule online with our portal at www.care-clinics.com. The Center for Disease Control lists specific examples for types of discrimination as well as protections that are offered with federal and US labor laws to read more visit: https://www.cdc.gov/eeo/faqs/discrimination.htm 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. The post Zero Discrimination Day appeared first on Care Counseling : Minneapolis Therapists. from https://care-clinics.com/zero-discrimination-day/ from https://careclinics.weebly.com/blog/zero-discrimination-day |
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
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