Healthy eating, adequate sleep, and exercise are important foundations to good mental health. Here are a few resources that can help get you started. Food (free) https://www.freefood.org/c/mn-minneapolis https://hungerimpactpartners.org/meals-for-kids/mobile-app/ Healthy Eating https://minnesotagrown.com/member-category/farmers-markets/ Sleep https://sleepeducation.org/sleep-tips-for-the-summer/ Healthy Activity https://www.heart.org/en/healthy-living/fitness/getting-active/25-ways-to-move-more-during-summer There are so many resources available to engage in activities that help relax the body and mind—from video tutorials, apps, and interactive activities, here are a few options. Yoga https://twincitiesonthecheap.com/your-guide-to-free-or-cheap-yoga-in-the-twin-cities/ Deep Breathing Pursed Lip Breathing & Belly Breathing https://www.lung.org/lung-health-diseases/wellness/breathing-exercises 4-7-8 Breathing https://www.medicalnewstoday.com/articles/324417#how-to-do-it Mindful meditation https://www.thedailymeditation.com/mindfulness-exercises Journaling https://www.berkeleywellbeing.com/journaling-ideas.html Summer is the perfect time to discover a new hobby, get outside to enjoy fun activities, and celebrate with family and friends. If you are bored and looking for some motivation to get started, check these out. New Hobbies https://hobby-finder.com/list-of-hobbies/ Family Fun https://www.familyfuntwincities.com/fftc-summer-bucket-list/ Summer Events with Family/ Friends https://www.minneapolis.org/calendar/seasonal/summer-events/ 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/summer-mental-health-tips/ from https://careclinics.weebly.com/blog/summer-mental-health-tips
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Top reasons to make your mental health a priority this summer
Taking time out for therapy is an act of self-love . If you are considering therapy, then the time is now. Taking action to support emotional well-being should be a priority throughout the year, including summer. Consistent attention to the things that matter the most will help bring the desired results that you are seeking. Mental health does not take a break Some people like to “take a break” from therapy over the summer. Unfortunately, stressors can be at their peak in the summer. Those whose time and energy is in demand such as parents/ guardians, caretakers and employees in certain career fields can be especially stressed during this time of year. Living at home and lack of structure can be challenging for students. In addition, summer can trigger anniversaries of grief/ loss and traumatic events. School is out and summer schedules offer flexible options Summer can open more flexibility in scheduling for children, teens, and college students who tend to be off school or have more flexibility for day-time appointments during the summer. With many employers also having more flexible options for vacation and time off, summer is the perfect time to sneak away for an appointment without drawing too much attention. New opportunities to practice skills From outdoor activities, family outings, and social outlets, summer can provide new opportunities to practice skills outside of sessions such as connecting with nature, engaging in new hobbies, meeting new people, or learning how to set boundaries. Time for a tune up Trying therapy for the first time or doing some “maintenance work” can empower you to take care of your mind and body in ways that support living your best life. Summer is the perfect time to learn strategies to help relax your body and mind, become energized to take next steps, and feel good while doing so. 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/top-reasons-to-make-your-mental-health-a-priority-this-summer/ from https://careclinics.weebly.com/blog/top-reasons-to-make-your-mental-health-a-priority-this-summer Recovering from TraumaWhile the impact of trauma can have lasting affects throughout adulthood, the good news is that healing emotional wounds is possible and reactions to trauma can be improved with supports. Professional support from a therapist can help guide you down the path of healing at a pace that is appropriate since it is essential to first establish safety and stabilization, along with basic coping strategies before processing trauma memories. Here are a few visual images to inspire your healing journey! A flower growing through the crack in a sidewalk… To me, this demonstrates resilience in the most unlikely circumstances. Perhaps you did not have the optimal environment growing up. This may have included harsh environments, exposure to danger, and being left vulnerable to the outside elements yet you have survived and found strength amid adversity. A large tree… Perhaps you relate more to this image if you grew up in an environment that felt stable and nurturing, providing opportunities to play and learn independently while having a safe base to return to. Despite this image, something traumatic that has happened to you, a loved one, or outside your sense of security has left you feeling fragile and unrooted. Wassily Kandinsky, “Composition VII,” 1913 (Photo: Tretyakov Gallery via Wikimedia Commons, Public domain) A work of art… Maybe your life feels like a big mess—chaos, complications, and unexpected events that keep moving you in many different directions. Think of the colors representing various emotions such as anger, sadness, jealousy, fear, happiness, joy, and loneliness. Having an outlet such as art to express yourself has externalized the thoughts, feelings, and experiences held inside to a beautiful visual representation of art. Kintsugi Pottery After trauma, one’s view of themself and their worldview often changes. They may feel “broken” “unlovable” or “unworthy” and may no longer see themselves as valuable. The Japanese art of repairing broken pottery using a special technique of using lacquer mixed with precious powdered metals of gold, silver, or platinum is Kintsugi . This technique embraces the flaws and brokenness instead of hiding them, creating a product this is stronger and more valuable in the end. Which one of these images did you most resonate with? Is there another image that comes to your mind that has been helpful? By using visual images such as art and metaphor, it can make it easier to not only relate to trauma but also to begin to process one’s experiences. 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/recovering-from-trauma/ from https://careclinics.weebly.com/blog/recovering-from-trauma Diaphragmatic “Belly” Breathing
Breathing is something that comes naturally; however, our everyday breathing typically involves taking shallow breaths. By being intentional with practicing diaphragmatic breathing you will notice your stomach rise and fall as the diaphragm contracts and relaxes the air that is filled and released from the lungs. If you would like to feel more relaxed in your day-to-day life, then keep reading! Diaphragmatic-breathing benefits can help soothe the physiological effects-of-anxiety-on-the-body. Deep breathing from the belly can help–
Diaphragmatic breathing can be practiced either lying down or in a seated position. Beginners may find that lying down is easier to practice. It is important to comfortable with your knees bent and head supported. One hand is placed on the middle of your upper chest, while the other is placed just below the rib cage. Take a deep breath in slowly through your nose to draw the breath down towards your stomach. You should begin to feel your stomach move out against your hand. Keep the hand on your chest as still as possible. Take a deep breath out while tightening your stomach muscles and allowing the stomach to fall downward. Again, keep the hand on your chest as still as possible. Focus on your breathing and repeat for at least 5-10 minutes which can be practiced 3-4 times a day. There are variations in abdominal-breathing activities such as Alternate-Nostril Breathing, Belly Breathing, Box Breathing, 4-7-8 Breathing, and Lion’s Breath. Children (and adults!) can be taught abdominal breathing in creative ways, as there are tailored interventions that can make breathing fun. If you are interested in learning more about this technique and would like to practice with a therapist, CARE clinicians are available to help. 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/20144-2/ from https://careclinics.weebly.com/blog/diaphragmatic-belly-breathing Domestic Violence and Prevention
Abuse impacts all ages. Did you know that approximately 1 in 7 children in the United States have experienced abuse or neglect within the past year and approximately 1 in 10 older adults experience elder-abuse? The impacts of violence on families and communities are devastating. Approximately 12 youth per day are victims to homicide. A disproportionate number of youth who are male, racial, or ethnic minorities, and/ or identify as LGBTQ are impacted by youth violence. Violence is prevalent in intimate partner relationships. According to statistics,1 out of every 3 women experience intimate partner violence. These rates are 1 in 4 for men. In domestic violence homicides, firearms are heavily involved. Violence has permeated relationships and spaces that may no longer feel safe including our homes, schools, workplaces, and communities. The CDC’s Violence Prevention has strategies to help prevent adverse-childhood-experiences from happening, including changing the norms, environments, and behaviors that contribute to childhood abuse and neglect, sexual abuse, community violence, elder abuse, firearm violence, intimate partner violence, sexual violence, and youth violence. Here are several ways to prevent violence:
There is urgency to act, and it will take a united effort—from public policy work for systemic change, medical and mental health care, public safety, social services, local business, faith communities and cultural supports. Collectively, we can work together to provide the types of environments where children can thrive. Resources: https://youth.gov/youth-topics/violence-prevention https://www.cdc.gov/violenceprevention/index.html https://www.futureswithoutviolence.org/ 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/domestic-violence-and-prevention/ from https://careclinics.weebly.com/blog/domestic-violence-and-prevention Intergenerational Trauma and Awareness of Adverse Childhood Experiences
Intergenerational trauma impacts how you react to stress, regulates mood, behavior, and even can impact one’s DNA- by impacting how genes function which is known as epigenetic change. The DNA codes itself to have a survival response in response to trauma, which can be passed down through future generations even in the absence of additional traumatic events. Research suggests that there are biological consequences from intergenerational-trauma, in addition to psychological and behavioral impacts. Understanding more about the impact of adverse-childhood-experiences-(ACES) is a good place to start in understanding the connection to how trauma impacts children (and future generations of children) into adulthood. Adverse childhood events are defined as potentially traumatic events that occur during childhood (0-17). Three broad categories of events include abuse (physical, sexual), neglect (physical, emotional), and household dysfunction (mental illness, substance abuse, family violence, separation/ divorce, incarceration). Categories have expanded to include death in the family, violence within the neighborhood, economic hardship, racism, and discrimination. Adverse childhood experiences are common.
According to the original ACE study and subsequent research, adverse childhood experiences have been connected to negative health outcomes in adulthood. Health conditions include depression, heart conditions, asthma, kidney disease, stroke, cancer, diabetes, and obesity. Smoking and heavy drinking increased health risks. In addition, socio-economic challenges such as unemployment, lack of insurance, and less than a high school education have been linked. ACES impact all people but are more common in low income and racial or ethnic minority populations. Toxic-stress is a major underlying factor, as the nervous system’s stress response is activated in response to traumatic and highly stressful experiences. When the body maintains an activated response to chronic and repeated stressors over a long period of time, the impacts can be damaging both to the brain and the body. Because children’s bodies and brains are still developing, the impact of toxic stress can have long-term consequences into adulthood and the effects of trauma can be passed down generations. Descendants can show symptoms of intergenerational trauma, including racial trauma or other systemic trauma such as anger with triggering events, self-destructive behavior, depression, survivor guilt, internalized oppression, and low self-esteem. Although ACEs are a wide-spread and serious problem, they are also preventable. By increasing awareness of adverse-childhood-experiences, we can help other shift thinking about the causes and solutions. By shifting focus from the individual to the community and creating safe, supportive environments, we can work together to find solutions that reduce stigma and shame for seeking help. 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/intergenerational-trauma-and-awareness-of-adverse-childhood-experiences/ from https://careclinics.weebly.com/blog/intergenerational-trauma-and-awareness-of-adverse-childhood-experiences Trauma Informed CARE
These are all guiding principles of trauma-informed-care. My hope is that your positive experiences in healthcare outweigh the negative ones and that providers can work together to make healthcare a safe, welcoming, and inclusive space. By addressing institutional-racism embedded within the medical and mental health systems and proactively working to reduce racial disparities through systemic changes in patient care, change is possible. As an outpatient mental health clinic that seeks to provide quality counseling services to a diverse community, we recognize that some individuals seeking care have been impacted by historical-trauma in addition to other significant traumas or events that prompt seeking help. CARE Counseling seeks to build community to strengthen the community and advance social justice in mental health. It is essential for healthcare providers to build awareness to the experiences of patients. Rather than asking “What is wrong with you?”, it is important to understand the context of one’s narrative. Therefore, a more appropriate question would be to ask, “What has happened to you?” It is important to hold space for a variety of reactions to traumatic events and to be respectful to the identities, cultural norms, practices, and beliefs systems of individuals, families, and communities. Here are Five Ways to Integrate Trauma-Informed-Care
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/trauma-informed-care/ from https://careclinics.weebly.com/blog/trauma-informed-care Understanding Trauma
Experiencing trauma is relatively common.
For those who have witnessed or experienced actual or threatened death, serious injury, or sexual violence, post-traumatic-stress-disorder (PTSD) can occur. PTSD is considered a mental health condition that includes symptoms such as distressing, uncontrollable memories/ flashbacks, nightmares, severe anxiety, avoidance, and changes in mood or thinking. Approximately 6 out of every 100 people will have PTSD at some point in their lives, according to the U.S. Department of Veteran Affairs. Not everyone who has experienced trauma will develop PTSD or meet the full criteria for mental health disorder; however, one’s functioning can still be impacted. Some people may be struggling with several medical or emotional health symptoms of a trauma or stressor-related disorder. Living with someone who is struggling with a substance use disorder, separation from a loved one, death of a pet, food or housing insecurity, religious trauma, racism, and discrimination are additional examples of experiences that may be traumatic. There are effective treatments that are helpful for individuals who have experienced trauma and those who may be struggling with post-traumatic stress disorder. Certain medications can also be helpful to target symptoms. Therapists at CARE Counseling can help provide more information about trauma, screen and assess for posttraumatic stress disorder, explore, and process the event, and help you learn coping strategies to calm the mind and body. CARE Counseling also provides several specialized treatment modalities including Accelerated Resolution Therapy, Cognitive Processing Therapy (CPT), Eye Movement Desensitization and Reprocessing (EMDR), Prolonged-Exposure Therapy, and Trauma-Focused Cognitive Behavioral Therapy (TF-CBT). 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/understanding-trauma/ from https://careclinics.weebly.com/blog/understanding-trauma Different types of Trauma: Collective, Historical, Generational
Let’s look at three different types of traumas: collective, historical, and generational. Collective Trauma Collective-trauma refers to a shared traumatic event(s) that involve large groups of people and can be transmitted across generations and communities. Families may share collective traumatic events in addition to entire societies. Natural disasters, war, genocide, slavery, famine, pandemics, recession, acts of terrorism and community violence are examples. The effects-of-collective-trauma can change the ways in which one thinks, feels, and acts. It can also have an important impact on decisions such as the way in which one works, goes to school, or parents. A person does not need to be directly experienced a collective traumatic event to be impacted on some level. Watching the news and scrolling through social media can trigger emotionally charged responses. Those who are directly responding and listening to others’ accounts of trauma such as first responders, supportive friends, family, and community members can experience vicarious-trauma. Sometimes, shared pain leads to solidarity that promotes healing because individuals may defend against a common experience and find meaning in their grief together. Historical Trauma Historical trauma is intergenerational trauma experienced by a specific cultural group that has a history of being systematically oppressed. The term “historical trauma”, first introduced by Dr-Maria-Yellow-Horse-Brave-Heart is described as a “cumulative emotional and psychological wounding” from massive group trauma across generations. Examples include slavery, geocide, colonialism, forced relocation, and other historically traumatic events. Effects-of-historical-trauma include chronic emotional and physical pain, high mortality rates, depression, anxiety, substance use, child abuse, and intimate partner violence. Generational Trauma Generational trauma (also known as inter-generational trauma) refers to trauma that is passed down through generations in families and can also be seen in societies. If an ancestor within the family has experienced extreme and prolonged stress from trauma, that stress from the first generational family member passes down through the family history. Descendants can show symptoms of intergenerational trauma such as anger with triggering events, self-destructive behavior, depression, survivor guilt, internalized oppression, and low self-esteem. Descendants may have struggled with their mental health throughout childhood, reporting that they have “always felt depressed, irritable, etc.” Examples: mistrust of people or systems due to oppressive and abusive practices, heightened emotions responses such as being over-protective, fearful, and anxious (e.g., parenting) due to own traumatic events. Research suggests that there are biological consequences fromintegenerational-trauma, in addition to psychological and behavioral impacts. Intergenerational trauma impacts how one reacts to stress, regulates mood, behavior, and even can impact DNA by impacting how genes function which is known as epigenetic change. To learn more about collective, historical, and intergenerational trauma, check out these resources: https://www.healingcollectivetrauma.com/resources.html https://extension.umn.edu/trauma-and-healing/historical-trauma-and-cultural-healing https://healingfoundation.org.au/intergenerational-trauma/ 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/different-types-of-trauma-collective-historical-generational/ from https://careclinics.weebly.com/blog/different-types-of-trauma-collective-historical-generational Healing from Collective, Historical, and Inter-generational Traumas
Seeking out the voices from individuals who research, work with, and live in marginalized, and underserved communities helps provide a model for healing from trauma that is more representative to needs of those who are impacted by collective, historical, and/or inter-generational trauma. Dr.-Maria-Yellow-Horse-Brave-Heart has identified four different stages of healing historical trauma in Native communities. These include confronting it, understanding it, releasing the pain of it, and transcending it. Confronting it Many times, humans want to avoid things that are painful. Perhaps certain topics are never talked about in families because it is just too much. Maybe you are avoiding support or community connection, during times of suffering. When wanting to run away or hide, sometimes the thing that is needed most at that time is to confront it. Buffalo are brave animals. They take care of the herd, especially the young and weak and face storms head-on. Did you know that buffalo will directly move through a storm rather than turning back or hiding until it is over? By doing so, they move through a difficult time more quickly than the other options by confronting the storm ahead. Understanding it Learn more about historical and intergenerational trauma to better understand it. Listen to the stories of the survivors. Educate yourself with resources that explore historical-trauma-and-cultural-healing from a variety of perspectives. Explore how your own historical background impacts how you interact with others and view the world. Understand how adverse childhood events (ACES) and-toxic-stress impact the mind-and body. Listen to your body’s signals to understand how you may be processing trauma. Releasing the Pain of it Be willing to accept support from others to begin the healing process for releasing the pain of it. Surround yourself with others who can join you on your journey to healing. This includes mentors and professional helpers who understand your historical and community context who can build strong alliances with others in the community around working with trauma and BIPOC mental-health. Normalizing mental health as a social justice issue can help people-of-color begin to de-stigmatize mental health care. “Healing” emotional wounds after something happened to me, my ancestors, or my community sounds very different than needing to go to “treatment” because there is something with me. Transcending it
Integrating traditional community healing practices and trauma-informed treatment is one way of transcending it. Process thoughts, feelings, and experiences related to trauma, grief, and loss within the community, for a communal approach to healing. Coming together, individuals and groups can begin creating a new historical narrative for cultural-healing, as stories are shared. Standing in solidarity with those who are in pain and sharing in one’s pain can help promote healing. Providing safe spaces for the community and members of historically oppressed groups to reconnect to community and the strengths of ancestral roots is important. Celebrating culture and resiliency while also creating space for healing circles can provide a meaningful space for the current generations to heal. 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/healing-from-collective-historical-and-inter-generational-traumas/ from https://careclinics.weebly.com/blog/healing-from-collective-historical-and-inter-generational-traumas |
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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