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I’d like to share three strategies for coping with overwhelming problems which include skills for solving problems, regulating emotions, and managing distress.
This strategy involves first defining the problem. Then identify and explore possible solutions, pick one to try, and reflect on the outcome. This may seem like a fairly straightforward process (for simple problems) but people are complex and so are many of the decisions. Another factor is that there are often too many choices. From everyday decisions such as picking out a box of cereal at the grocery store, to major purchases such as a new vehicle or home. When it comes to making decisions that impact your future self, there are a lot of factors to consider. Problem-solving therapy can help provide tools to assist with the problem-solving process.
While this is not a solution to solving the problem, emotion regulation skills can help create some space to pause between your feeling and reaction. By doing so, you are regulating your response to the problem to one with more emotional control. This also helps by creating space to reflect on the things that you want, love, and value. Some activities that a therapist can help with include identifying emotions that come up in recurring problems, noticing, and naming feelings and sensations in the body and any thoughts associated. They can then assist with specific tools to help regulate the emotion and support you with strategies that help allow greater acceptance and adaptability while reminding you to show some compassion towards yourself in a moment of suffering.
If you are feeling overwhelmed by problems, it is going to be very difficult to think clearly in a heightened emotional state. Distress tolerance skills help manage distress to problems that feel out of control such as in a state of crisis. Think about difficult situations in your life that might create a lot of distress- losing your job or a relationship, being diagnosed with a life-threatening medical condition, experiencing physical or sexual assault, losing a loved one due to suicide, etc. Taking care of yourself by using sensory soothing and distraction can help get through this time, before facing all the problems and decisions that come next.
There is always the option to do none of the above—to not deal with problems. Maybe you lack the self-awareness to know that a problem exists. Perhaps you put on a fake smile and tell yourself that everything is “fine” and hope that things will change while you clearly know that there is a problem but are too scared to do anything. The fear (such as vulnerability, possible failure, loss, or rejection) can seem too great for the risk, and you’d rather remain in an unhappy situation and silently suffer. Doing something requires work and maybe you don’t want to put in the effort. You likely don’t have a plan or resources to help support you. This sounds depressing and hopeless! If you are tired of feeling stuck in a problematic situation, then I encourage you to do something. CARE Counseling has same week-availability for therapy appointments to help you act. Working together, we can gain clarity on problems, develop a treatment plan, process stressors, and learn new skills to cope. 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 a therapist or 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 and address frequently asked questions. We’re Here for You. from https://care-clinics.com/three-strategies-for-coping-with-overwhelming-problems/ from https://careclinics.weebly.com/blog/three-strategies-for-coping-with-overwhelming-problems
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Help, My Life Feels Empty!
*Note: If you are experiencing thoughts of suicide or mental health crisis, call 988 or your local crisis resource numbers. Biopsychosocial factors such as genetic predisposition to mental illness, experiences of stressors and trauma, social, and environmental factors can all contribute to feelings of emptiness. For some people, these thoughts and feelings are in response to an event that changes them. For example, perhaps you can recall a time in which you experienced interest and pleasure but then an event happened that sucked out all the joy and life inside of you. I want to take a moment to acknowledge that many people have experienced some awful events, especially within the context of relationships. It pains me to think of all the children who experience neglect, abuse, and other adverse childhood experiences (ACES). For adults who have experienced complex trauma in childhood and are continuing to be impacted in adulthood, it can take time to feel integrated and whole when parts of oneself have been disconnected. This includes part of the physical body, one’s mental state, and the spiritual aspects of self. Feelings of emptiness may be present in various mental health conditions. While feeling empty is something most people are likely to experience at times, this is different than when feelings are present for periods of time and associated with other symptoms. For example, loss of interest and pleasure, feelings of hopelessness, and low self-worth are common in depression. Chronic feelings of emptiness and emotional detachment, known as depersonalization are symptomatic of borderline personality disorder. Descriptions of chronic emptiness in patients with borderline personality disorder include the following: “feeling dead inside”, “void”, “feeling swallowed”, “like a shadow”, and “social alienation”. Similar symptoms are also characteristic of trauma disorders such as post-traumatic stress disorder. There are many interventions that come to mind that can be helpful, depending on the unique experiences of each person. If you would like to talk to a trained mental health specialist about therapy options, CARE Counseling has in-person and telehealth options with a wide variety of therapists: https://care-clinics.com. Here are some things to consider in terms of opposites and possible needs:
If you struggle to experience emotions, then what you may need is some therapeutic support to work with emotions, parts of yourself, and the experiences which have contributed to numbness. Rather than feeling like a shadow, you can start to see and experience yourself, becoming stronger, more vibrant, and fully alive. 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 a therapist or 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 and address frequently asked questions. We’re Here for You. from https://care-clinics.com/help-my-life-feels-empty/ from https://careclinics.weebly.com/blog/help-my-life-feels-empty JOHN HUTCHINSON SELECTED AS 2023 HEALTH CARE HEROES HONOREE BY MINNEAPOLIS/ST. PAUL BUSINESS JOURNAL4/13/2023 JOHN HUTCHINSON SELECTED AS 2023 HEALTH CARE HEROES HONOREE BY MINNEAPOLIS/ST. PAUL BUSINESS JOURNAL.
The Minneapolis/St. Paul Business Journal launched our Health Care Heroes awards in 2021 to recognize individuals in the Twin Cities for putting innovation, care, dedication, and compassion to work to improve the human condition. Those in health care fields continue to go above and beyond in their daily lives and given the quality and quantity of nominations for our third annual Health Care Heroes awards, the selection process was difficult for our judges. This year’s honorees include doctors, nurses, social workers, administrators, entrepreneurs and more. About Minneapolis/St. Paul Business Journal The Minneapolis/St. Paul Business Journal is a multi-platform media company providing in-depth coverage of local business communities and breaking news reaching thousands of readers each week. Through print, digital products such as its twice-a-day emailed news digests and face-to-face events, the Business Journal offers business leaders many avenues for making connections and gives them a competitive edge locally, regionally and nationally. Visit us at mspbj.com to learn more. 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 a therapist or 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 and address frequently asked questions. We’re Here for You. from https://care-clinics.com/john-hutchinson-selected-as-2023-health-care-heroes-honoree-by-minneapolis-st-paul-business-journal/ from https://careclinics.weebly.com/blog/john-hutchinson-selected-as-2023-health-care-heroes-honoree-by-minneapolisst-paul-business-journal Spring Maintenance Checklist for Well-Being
Maybe you want to be focusing on your physical health as summer approaches or perhaps rethink what you want for yourself. Wherever you are currently, maintaining your mental health is important. It can be tempting to “take a break” from therapy during the summer. Symptoms may be in remission and therefore not causing as much impairment in your daily living. This is a great time to have regular check-ins with a therapist as part of the “maintenance” of progress. If you notice seasonal patterns in mental health, try taking advantage of seasons in which you are managing well as opportunities to do some “deeper work” such as processing trauma, especially if you have more social support during that time. If you think about putting work off until it is necessary, it can be dangerous. Think about a car with bald tires. There are many reasons why people continue to drive when their tires have minimal to no tread left. Maybe you don’t know much about cars or haven’t taken the time to inspect your tires. Perhaps it is not something your family or friends talk about. There can be financial barriers and a lack of access to someone you trust who can help provide a service that is needed. Getting work done takes time and money. It may not be a priority until it poses a safety risk…the first major ice storm or car accident forces you to face the reality of seeing a mechanic or body shop. A mental health crisis may take you straight to the emergency room or therapy office. Like vehicle maintenance, regular health maintenance is needed for the mind, body, and relationships to thrive. The good news is that routine care can help keep us running smoothly. I think that both mechanics and therapists would agree that regular maintenance is the best prevention. Here is a checklist of items to address this spring for well-being:
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 a therapist or 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 and address frequently asked questions. We’re Here for You. from https://care-clinics.com/spring-maintenance-checklist-for-well-being/ from https://careclinics.weebly.com/blog/spring-maintenance-checklist-for-well-being Autism, Anxiety, and ADHD Overlap: 5 Strategies to Address a Trio+ of Concerns
As a mental health specialist who works with children, teens, and adults with autism, anxiety, and ADHD I have also noticed significant overall. During my involvement with a group of parents seeking support for their children with autism, one thing that I found fascinating is that EVERY parent in the room had a child who also was diagnosed with ADHD and an anxiety disorder such as generalized anxiety, social anxiety, or obsessive-compulsive disorder. This was a “common trio” in addition to other concerns that were unique to each family such as specific developmental delays and behavioral or learning challenges. Children with autism and ADHD often have additional mental health conditions such as anxiety, depression, behavioral problems, developmental delay or intellectual impairment, speech, or language disorders, and/or learning disabilities. These overlaps can complicate the diagnostic process depending on the scope of practice of the specialist seen. For example, comprehensive testing may be recommended after an initial diagnostic evaluation for mental health and behavioral difficulties to specifically confirm a diagnosis such as Autism and ADHD. Since these are neurodevelopmental, it is important to have data from multiple settings and specific diagnostic tools including ones that focus on attention, memory, learning, and social communication to help inform diagnosis and recommendations. Researchers have found that autism and ADHD both have significant symptom overlaps. One of the findings is that there were increased difficulties with behavioral self-regulation for children with both autism and ADHD than for children with a primary diagnosis of autism or ADHD alone. While studies have found that children with ASD and ADHD have different behavioral and neuro-cognitive profiles, there are some similarities. For example, children with ADHD commonly struggle with behavioral self-regulation, impulsivity, and hyperactivity as primary diagnostic features. For children with autism, behaviors are related to social communication and “quirky” or “odd” behavior but also display self-regulation difficulties. Also, both groups struggle with executive functioning such as planning and attention, which have some variation in how these present. Since there is an overlap of some of the symptoms of autism, anxiety, and ADHD, it can be challenging to know where to start and what to address. Many times, this includes a multi-disciplinary team of professionals who can help meet the unique needs and impairment levels at various stages of development from childhood to adulthood. Here are 5 strategies that can be a starting point for diagnosis and treatment interventions:
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 a therapist or 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 and address frequently asked questions. We’re Here for You. from https://care-clinics.com/autism-anxiety-and-adhd-overlap-5-strategies-to-address-a-trio-of-concerns/ from https://careclinics.weebly.com/blog/autism-anxiety-and-adhd-overlap-5-strategies-to-address-a-trio-of-concerns  Dr. Heidi Bausch Ryan, psychologist and Clinical Director of Training at CARE Counseling, along with Ryan Federoff, M.Ed, VP of Education at Newport Healthcare, will speak on key signs of mental health concerns in high school students and how to talk with teens about seeking help, as well as provide helpful tools for supporting teens struggling with mental health. All are welcome to attend. This info session is designated for parents of high schoolers, school counselors, school administrators, and teachers seeking ways of supporting adolescent mental health.  high school students have an episode of major depressive disorder – Learn how to help at this event from https://care-clinics.com/teenevent/ from https://careclinics.weebly.com/blog/teenevent Stress Relief Resources for Teenagers & Free Online Skills to Relax
Most teens are going to experience stress. Commons sources include pressure put on oneself or from others around performance such as getting good grades and excelling in activities such as sports. It can be challenging to “do it all” and manage responsibilities at home while also trying to have a social life. In addition, peer pressure, family conflict, and the impact of other stressful or traumatic experiences can all take a toll on mental health. While it is not always possible to eliminate all sources of stress, it is possible to find some calm and learn ways to effectively manage stress. Allina Health has an awesome free online resource- Change to Chill to help teens build skills to cope with stress and live more balanced lives, including guided imagery and mindfulness. CARE Counseling’s vault of interventions also includes invaluable resources for mental health for children, teens, families, adults, and couples. I’d like to share one of my favorite ways to relax with stress by using guided imagery. Example from CARE’s vault includes a forest visualization, mountain meditation, and mind and body as a lake meditation which can be found here: https://care-clinics.com/care-vault/ I love how the senses are engaged—using one’s imagination to visualize positive and relaxing images to calm the mind. Here is a basic overview of guided imagery, with the steps listed below: https://www.changetochill.org/wp-content/uploads/2015/10/Guided_Imagery_Step-by-Step.pdf Step 1: Find a Quiet and Comfortable Place. Any private space where one can relax and be in a comfortable position without distraction is ideal. Step 2: Close Your Eyes & Breathe Deeply Until You Start to Feel More at Ease. Step 3: Imagine Your Happy Place. What is your happy place? Perhaps it is a place that is familiar to you or a place you have never been to before. It can be real or imaginary—the choice is yours! Step 4: Add the Details. Think about the five senses. What do you hear, feel, see, and smell in your happy place? Step 5: Hold on to This Awesome Feeling! 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 a therapist or 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 and address frequently asked questions. We’re Here for You. from https://care-clinics.com/stress-relief-resources-for-teenagers-free-online-skills-to-relax/ from https://careclinics.weebly.com/blog/stress-relief-resources-for-teenagers-free-online-skills-to-relax |
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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Problems are not something that we often want to deal with. They tend to bother us at the most inconvenient times while shouting “do something”. One of the difficulties is that the answer to solving a problem is not always quite so clear. Problems can be complex and complicated. There may be uncertainty about the outcome, especially in major recurring problems such as ones that occur in relationships, or in settings that you cannot avoid such as work, school, or home. The feelings that problems bring can be overwhelming—exasperation, worry, fear, sadness, anger, and frustration to name a few.
Does your life feel like it is dull, and boring, with nothing to look forward to?
John Hutchinson, COO and President of CARE Counseling was announced as one of the 2023 Health Care Heroes honorees by Minneapolis St. Paul Business Journal. To view the announcement, visit 
Spring is a wonderful time to re-evaluate priorities, clean out things that are cluttering up your life, and get a fresh start. Spring cleaning of physical spaces can be renewing and so is clearing out mental spaces that are occupied by thoughts holding us back from being fully present.
Approximately 50-70% of persons with 
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