Journaling, reflective-thinking, letter-writing, and gratitude visits are some of the strategies that are utilized within developing a gratitude practice. Simply naming three things that you are grateful for is not enough. Gratitude is considered a virtue; therefore, requires mental discipline to develop. Daily practice is recommended for best results. Robert Emmons PhD is known as the world’s leading scientific expert on gratitude. Emmons has authored several books on gratitude, including Gratitude-Works! Emmons discovered from his research that people who regularly implement a gratitude practice can increase their happiness by 25%. In addition to the boost of happiness, those who implemented gratitude slept better and exercised more. An interesting finding is that it is hard to hold two emotions simultaneously. It is hard to feel frustrated, angry, or depressed when one experiencing gratitude. “Gratitude blocks toxic emotions, such as envy, resentment, regret and depression, which can destroy our happiness,” –Emmons Brené Brown, research professor who is well-known for her work on vulnerability, courage, authenticity, and shame states that “practicing gratitude invites joy into our lives”. I don’t know about you, but I would like to experience more joy in my life! How Do I Cultivate Gratitude? • Realize that gratitude is a virtue that required mental discipline to develop. • Regularly implement gratitude daily by setting aside time each day. • Share with others what you are grateful for; expand on the specific reasons why. • Practice extending loving kindness to yourself and others. • Be humble. • Reflect on the things that you currently have that could lose (as these are not guaranteed). • Reflect on life itself as a precious gift. • Celebrate the present. Implementing a gratitude practice is powerful. It helps increase awareness of what we do have. It helps us notice things that may otherwise go unnoticed or be taken for granted. This includes people, places, and things in our lives. To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/gratitude-practice-what-it-is-and-why-it-works/ from https://careclinics.weebly.com/blog/gratitude-practice-what-it-is-and-why-it-works
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Gratitude Journaling
Today, I am going to model an example of gratitude journaling. There are many influential people who have impacted by life in significant ways. Family, friends, mentors, colleagues… Perhaps I could choose one of them. I think that I will save this example to write in private and then share by reading the letter aloud to the person. What a beautifully vulnerable and courageous moment for when that time comes! I could also pick a significant item that I am grateful for as part of journaling. There are a few things that come to mind right away. Another option is to choose a place in which I would like to express gratitude. I think that I would like to focus on a specific place this week in which I am grateful for. Let’s get started. First I am going to list what I am grateful for. Then I am going to list five reason and reflect on specific details that support these reasons. I am going to write these down as part of the gratitude journaling practice. Each day, I would pick something new and follow this same process. I am grateful for CARE Counseling. 1. I am grateful for the opportunity to join the CARE Team. While there were certainly many challenges that I was dealing with prior to joining the team, I had a sense of peace [despite my circumstances]. As I reflect, family/ friend supports, my faith, and gratitude kept me going. I am grateful for the opportunity to join CARE at a time of tremendous growth as this has opened the door for opportunities and impact within the community. I am grateful that I have been able to be employed throughout the pandemic. I am also grateful to join a team that is committed to the community. 2. I am grateful to be surrounded by an amazing team of talented individuals. I am amazed everyday by the talent that I am surrounded by. I am inspired to grow and learn as a mental health professional and supervisor. I feel privileged to learn from others who are in my room (plus I am super grateful for my beautiful space at CARE that is my room). I am grateful for opportunities to learn from a multi-disciplinary team that includes individuals from a wide variety of states along their professional developmental. I learn something new each day! I am grateful for our awesome administrative and marketing team. They are all the best! 3. I am grateful for CARE’s leadership. From the clinical systems that are in place to help make things easier to training opportunities, professional development, consultation, team building, and community development & outreach I am grateful for the CARE Team. I am grateful for the generous ways in which CARE leadership shows that they care…hand-written notes, competitive pay, flexibility, accessibility, these are just a few of many ways. I am grateful to feel supported by leadership. 4. I am grateful for professional development and training. I enjoy learning and try to take advantage of opportunities to learn as they come. At CARE, I am grateful for the ongoing monthly trainings that help keep me up to date on the latest interventions. Therapy is an ever-changing field. It is important for me to utilize interventions that are effective and tailored to specific client populations. I am grateful for the opportunities to specialize in areas of interest, such as Exposure and Response (Ritual) Prevention for OCD. 5. I am grateful for my clients. I am grateful for my clients—from those who I have encountered briefly to those who I have been working with since my first weeks at CARE. I feel honored to be a part of your story—to reflect on the past, live in the present, and look forward to the future. As clients experience suffering, I recognize our shared humanity—experiences of loss, death, stress or trauma and yet also the gifts of joy, happiness, positive transformation, self-discovery, and . I am fresh starts. I am encouraged by your resiliency and so grateful for you. Thank you. To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/gratitude-journaling/ from https://careclinics.weebly.com/blog/gratitude-journaling Level of Care Options: Finding the Right Level of CAREAt CARE Counseling, we are an outpatient clinic that exclusively provides outpatient services. We love to do therapy and do it well. As an outpatient clinic, we often partner with other referral partners. When a client comes to CARE with presenting concerns that cannot be met in an outpatient setting, a higher level of care is often the solution. There are many things that are taken into consideration including risk of harm, functional impairment in important life areas, co-occurring conditions such as substance use or psychosis, the recovery environment, response to treatment, and engagement in services. When it comes to levels of care, I like to think of service level intensity ratings with a range [0-6] from none/ minimal as part of recovery maintenance at Level 0-1 and low to intensive outpatient support at Level 2-3. These are typical level of needs for a client at CARE. It is at an outpatient intensive level [3] that multiple supports in addition to therapy are often recommended such as psychiatry, case management, or specialized therapy options. Some clients may receive therapy twice a week until additional supports are in place to help stabilize mental health. The Child and Adolescent Service Intensity Instrument (CASII) is an assessment tool that helps determine the appropriate level of care for children. An adult equivalent is the Level of Care Utilization System LOCUS. Recommendations beyond an intensive outpatient level [4+] include medically monitored non-residential or residential treatment options such an intensive integrated care or a facility equipped to provide psychiatric monitoring. A step-down approach is recommended when completing a high level of treatment. Rather than jumping from a Level 5 to a 2, accessing supports that are somewhere in the middle and then stepping down to an outpatient setting helps ensure that gains in functioning and safety stabilization are maintained. Accessing services at the recommended level of care is so important. To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/level-of-care-options-finding-the-right-level-of-care/ from https://careclinics.weebly.com/blog/level-of-care-options-finding-the-right-level-of-care Individual Advocacy & Case ManagementIndividual advocacy encompasses speaking up and advocating for the mental health needs of those who are vulnerable. Individual advocates can be family members, friends, or professional supports. Individual advocacy can be especially powerful with important life decisions such as educational and career planning. Advocates can help with accessing mental health care– making appointments, arranging transportation, and navigating the complexities of the medical and mental health systems. Finally, advocates can be very helpful with guidance in interpersonal relationship struggles and resources for basic needs such as food, clothing, and shelter. A case manager is an example of a professional paid individual advocate. A case manager can assist with developing a care plan and crisis plans. They are knowledgeable about resources available within the community and ways to access supports. They can help coordinate care when multiple providers are involved and help support overall mental health needs. Children’s mental health case management services available through the county. For adults there are Adult Rehabilitative Mental Health Services Providers (ARMHS) workers. In Hennepin County, the Front Door (612-348-4111) is a great resource to talk with a county staff person about eligibility criteria and options. Another great resource is Disability Hub MN. For those over age 65, SeniorAge Line (1-800-333-2433) is a free resource that offers resources specific to the needs of aging adults. https://mn.gov/board-on-aging/direct-services/senior-linkage-line/ Finally, here is a resource filled with advocacy and general information for people with disabilities: To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/individual-advocacy-case-management/ from https://careclinics.weebly.com/blog/individual-advocacy-case-management ![]() The CARE Counseling Team is doing a big ol’ happy dance that we are able to continuously show up for our clients and the community! And, not the smoothly polished kind… the “dance like nobodies watching” embarrassingly goofy kind. Beyond excited to announce our sponsorship of the Basilica Block Party on September 10th+11th! Make your plans to rock with CARE Counseling now. Click Here to Purchase TicketsBasilica of Saint Mary, 88 N 17th St, Minneapolis, MN ![]() LINEUPFriday 9.10Great Clips StageAJR Tate McRae JP Saxe Forest Blakk AHA Sparkling Water StageMotion City Soundtrack Ritt Momney Remo Drive Star Tribune StageKoo Koo Kanga Roo 26 BATS! Mae Simpson Music Saturday 9.11Great Clips StageThe Avett Brothers Spoon Ripe Jensen McRae AHA Sparkling Water StageBlack Pumas Jade Bird Zach Bryan Star Tribune StageDiane (FKA D MILLS) The Stress of Her Regard Bora York from https://care-clinics.com/basilica-block-party-2021-sponsored-by-care-counseling/ from https://careclinics.weebly.com/blog/basilica-block-party-2021-sponsored-by-care-counseling Benefits of MovementThe benefits of movement are endless. Movement gets your heart beating and blood flowing, working hard to keep your heart and lungs healthy. Movement helps strengthen muscles—increasing coordination and balance. Movement increases endurance. Controlling weight by improving metabolism and burning calories are also benefits of a healthy-lifestyle that includes movement. Did you know that the benefits of movement include preventative care to reduce risk of health conditions from an inactive lifestyle such as high blood pressure, type 2 diabetes, stoke, and cancer? Preventative care benefits also extend to mental health conditions such as depression and anxiety. Do you find yourself feeling tired/ lacking energy, having difficulty staying focused, or often stressed out? It so, movement can help! Movement can improve focus and help boost cognitive functioning. Movement helps reduce muscle tension that is often associated with stress and anxiety. It can also improve energy levels and serve as a “reset” when feeling sluggish. If you are currently physically inactive, it is OK to start slowly. The key is consistency. Try taking small steps and begin implementing these are part of a routine. How to Get Started with Integrating Movement as Part of a Healthy Lifestyle: Ideas you Can Use Now • Move 5 minutes each hour if you are sitting at a desk all day. Recommendations from the Department of Health and Human Services is at least 150 minutes of moderate aerobic exercise or 75 minutes a week for vigorous exercise. Strength training is recommended at least twice a week. If it has been a long time since you have moved your body, now is a great time to get started! It is a good idea to check in with your doctor, especially if you are struggling with any chronic health conditions. https://health.gov/sites/default/files/201909/Physical_Activity_Guidelines_2nd_edition.pdf To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/benefits-of-movement/ from https://careclinics.weebly.com/blog/benefits-of-movement Complementary and Alternative Medicine: Wellness Modalities You Can Use at HomeWhile mental health is often focused on improving emotional wellness, there is often overlap with other domains of wellness such as physical, occupational, and social wellness. Traditional forms of medicine and psychotherapy also often overlap with various types-of-complementary-and-alternative-medicine. Examples include bodywork such as chiropractic medicine, massage, yoga, and tai chi; energy work examples include reiki or healing energy. Traditional alternative medicine such as acupuncture and homeopathy. • Did you know that more than 50% of adults in the United States report using some form of alternative-medicine? Since many people are now working from home, it is so important to be able to stay healthy and grounded at home. One way to help do so is by practicing-wellness-while-you-stay-at-home. Here are some examples of both traditional and complementary alternative wellness modalities you can use at home: Focus on Mindful Eating/ Nutrition. A balanced nutritious diet is key as well as reminders to drink plenty of water to stay hydrated. A consultation with a nutritionist or naturopathic specialist can help with integrating healthy eating at home. Incorporating mindfulness– slowing down to prepare and enjoy eating food are also strategies to try. Integrate Movement. Calming movement such as stretching, yoga, or tai chi is soothing for mental wellness. Fun cardio movement that incorporates dance and upbeat music can help uplift mood and energize. Incorporate Meditation. Meditation can be incorporated with many other modalities such as visualization, guided imagery, breathwork, nature, and spirituality. Sleep Hygiene: Create a sleep routine that incorporates self-care and promotes restful sleep. A warm cup of tea, essential oils, using black-out curtains, or a relaxing bath before bed are strategies than can help. Get Creative & Customize Your Environment: Have fun and get creative. Surround yourself with things that promote good self-care. It may be a minimal clean space with plants, a colorful space with artwork, or a relaxing spa-like environment with soothing sounds and scent. For more wellness ideas: To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/complementary-and-alternative-medicine-wellness-modalities-you-can-use-at-home/ from https://careclinics.weebly.com/blog/complementary-and-alternative-medicine-wellness-modalities-you-can-use-at-home CARE-ing about the Community![]() In July of 2021, CARE Counseling attended the Twin Cities Pride celebration in Loring Park where we donated a dollar of our own money to CAREMore (Over $400), for each person that joined our resources newsletter. CARE More is a non-profit founded by CARE Counseling which raises money to pay for books for BIPOC students pursuing a master’s or doctoral degree at the University of St. Thomas. Currently in Minnesota only 1.8% of clinicians are BIPOC and by removing one barrier we hope to make a difference. To keep the community support flowing we then turned to our staff and asked what charities they were passionate about that served our community as well. We donated $20 on behalf of every employee. These are some of the charities chosen by employees: CARE More | Greater Minneapolis Crisis Nursery | Black Visions Collective | The Bridge for Youth | Cornerhouse | Can Do Canines | Connections To Independence (C2I) | All Square Minneapolis | Autism Society of Minnesota | Justice Frontline Aid | Crisis Text Line | Quatrefoil Library | George Floyd Memorial Foundation
Donating allows us to further our mission of, ”Building a community to strengthen the community.” Donating to charities that matter to our clinicians also allows us to support them on a personal level. Thank you to everyone for a wildly successful PRIDE season. To learn more about what CARE Counseling does, check out the information below! You can also learn more about CARE Counseling’s nonprofit, CARE More by visiting CareMoreMN.com. 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/care-ing-about-the-community/ from https://careclinics.weebly.com/blog/care-ing-about-the-community Becoming an Advocate for Personal WellnessPrevention is even better than the “cure when it comes to treatment for medical and mental health. One of the best ways of improving-health is with early intervention and treatment. Why is this so essential? • 50% of all lifetime mental illness begins by age 14, and 75% by age 24. Taking the first step to reach out for help is a courageous step of self-advocacy. Many people do not come to therapy until being in a state of crisis. What constitutes a crisis can be different for each person. Perhaps it is too much change. Moving…new job…loss of friend group…feeling overwhelmed and uncertain about what the future holds. Perhaps it is a devastating break up or another significant area in which you are struggling with. You may notice a decline in healthy habits to where you are no longer eating, sleeping, or exercising like you used to. Multiple areas of wellness–physical, intellectual, emotional, social, spiritual, vocational, financial, and environmental are often impacted. Being an advocate for oneself first involves getting to know yourself–to take an inventory on important aspects of life and begin to explore what might be going on. It is difficult to advocate for your needs and desires when you do not know what these are. Therapy is a great place to discover yourself. Identify areas that you want to change. Write these down! You are encouraged to bring these to therapy. Your therapist may take the form of many different roles such as empathetic listener, motivational cheerleader, accountability partner, teacher, guide, or advocate depending on where you are at in your journey. Remember that change takes time. Oftentimes there are barriers to change such as fear and negative thinking that get in the way. Stay strong and continue to advocate for yourself. Don’t give up on yourself. Speak up about the emotions and thoughts that you are experiencing. Talk about behaviors that are no longer useful to replace with more helpful ones. Identify resources that will help you with your goals. Your therapist can assist with strategies to help you gain confidence to speak up about what you want and feel empowered to be your own advocate. There are resources available that can help one learn skills for self-advocacy. Imagine feeling confident to make decisions that support your goals, to live a balanced life, and to feel like the best version of yourself. To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/17642-2/ from https://careclinics.weebly.com/blog/becoming-an-advocate-for-personal-wellness Kinds of AdvocacyAdvocacy takes many different forms. Three kinds of advocacy include 1) self-advocacy 2) individual advocacy and 3) systems advocacy. Let’s spend some time getting to know the basics components of each. Self-Advocacy: Be Your Own Advocate. Being your own advocate is a classic example of self-advocacy. It is all about speaking up for oneself—advocating for what you need. Self-advocacy also includes being able to speak up for what you desire such as hopes and dreams. Getting to know yourself, “finding” your voice, and gaining the confidence to effectively use your voice are empowering steps towards becoming your own advocate. Individual Advocacy: Be an Advocate for Others Individual advocacy involves speaking up and advocating for those who are vulnerable. Parents of children with significant mental health or medical needs become advocates as there are a lot of complexities in navigating systems to access supports. Those who are in a caretaking role for the vulnerable are advocates and those who are in a professional role to help individuals and families connect to resources are also advocates. Individual advocates can take the form of informal or professional supports. One example of a professional support is case management. A case manager can assist with accessing resources to meet basic needs such as food, clothing, and shelter in addition to advocacy for ongoing mental health needs. Systems Advocacy: Be an Advocate for Systemic Change Systems advocacy involves actively working towards change at the local, state, and national levels to impact change within public policy. This involves working to reduce barriers through changing the laws or rules that impact individuals, especially the mental health of those who are considered most vulnerable. Systems advocates are often involved in collecting and using data to influence research and funding. Systems advocacy is like a powerful, collective voice of self-advocates and individual advocates working together to impact positive change. Here are some advocacy resources to learn more: https://arcminnesota.org/resource/arc-guide-to-self-advocacy/ To schedule an appointment with one of our professional counselors, click 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. from https://care-clinics.com/17636-2/ from https://careclinics.weebly.com/blog/kinds-of-advocacy |
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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