By creating a network of resources, individuals who are at risk of suicide have access to supports and can take steps towards positive actions to keep themselves safe. Informal supports include friends and friends. Supportive co-workers and school-staff are additional resources as well as community, cultural, and faith-based supports. Meeting with a therapist, either for short-term relief or ongoing support can assist with connection to informal and additional medical or mental-health-related care to offer hope during times of despair. CARE Counseling offers outpatient therapy Monday-Friday, is in-network with all major insurances, and has options for same-week availability. Click below to make an appointment or call 612-223-8898. https://www.therapyportal.com/p/carecounseling2000/ The following are resource numbers in the case of emergency, times of crisis, or times that additional supports and referrals are needed. 911 Emergency Response Call 911 for life-threatening situations such as imminent threat of harm to self or others. Text option is available to those who are unable to make a voice call such as individuals who are deaf, deafblind, hard of hearing, or have a speech disability. This is an alternative option for those who are in situations in which it is unsafe to talk. This may apply in some situations of reporting a suicidal person. It is important to remember to “call if you can, text if you can’t.” 988 Suicide and Crisis Lifeline Call 988 if you or someone you know is experiencing a mental health or substance use-related crisis. This service is available 24/7. 988 is the new number for the National Suicide Prevention Lifeline. There are services available en-espanol. Text options are also available. Text HOME to 741741. 1-800-273-8255 Veterans Crisis Line Call the Veterans Crisis Line if you are a veteran in distress or you are concerned about a veteran who may be experiencing warning signs of a mental health crisis. This is a 24/7, confidential support resource. Text options are also available. Text 838255 to start a chat. 1-866-488-7386 LGTBQ Youth Crisis Hotline Call the Trevor Project LGBTQ Crisis Hotline or Text 838255 if you are seeking support for LGTBQ youth/ young adults. Crisis counselors are available 24/7. The Trevor Project is a great resource for those ages 13-24 to explore identity, seek out supports during times of distress, and connect to additional resources. Resources: https://save.org/find-help/crisis-intervention-hotlines/ https://www.veteranscrisisline.net/ https://www.thetrevorproject.org/get-help/#trevorChat 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/bethe1to-help-them-connect/ from https://careclinics.weebly.com/blog/bethe1to-help-them-connect
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The Value of Community Support
While selecting which organizations to donate to, we got a chance to talk to some of the leaders of these organizations and hear about the importance of community donations as well as community support. “Since our founding as the first domestic violence shelter in the country, Women’s Advocates has relied on donations from local small and large businesses to help provide safe shelter and housing to victim/survivors of domestic violence.” Jacob Hustedt from Women’s Advocates says. “The first house that we bought for our shelter was purchased from dollars raised through letter campaigns to local businesses. Right now over 30% of our annual budget comes from community support. Contributions from local companies are key to helping us break the cycle of domestic violence.” “Community is an essential part of Feed My Starving Children (FMSC). Community members generously give their time, money, and energy to help us feed starving children in desperate need around the world.”Says Jessie Morrell from FMSC. “Donations from businesses, churches, schools, foundations, and individuals in the community fund the meal ingredients. Co-workers, family, friends and strangers alike pack meals by hand to send to global distribution partners. FMSC welcomes all to pack meals and we feed all children regardless of background, religion or ethnicity. Volunteering at FMSC is a time of sharing an experience and turning hunger into hope with your own two hands. FMSC is thankful to have a community that is so invested in feeding kids.” Here at CARE, we value a sense of community not only internally with our employees and team members, but also with the surrounding communities. Donating to these charities allows us to further our mission of, ”Building a community to strengthen the community.” But, also donating to charities that matter to our clinicians also allows us to support them on a personal level. 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/the-value-of-community-support/ from https://careclinics.weebly.com/blog/the-value-of-community-support Making Healthy Drink Choices
Here are some helpful tips from the Office of Disease Prevention and Health Promotions to help get you back on track with your choices in beverages. Hydrate with Water Water is an awesome first drink of choice, yet many people are not getting enough water. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake for water is approx. 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) of fluids a day for women.
Avoid Added Sugars Sodas, energy drinks, sweetened coffee or tea beverages, flavored sweetened waters, and fruity drinks can contain excess sugars and quickly add up in calories. Adding limited amount of sugar and choosing natural sugar (such as 100% fruit juices instead of fruit-flavored beverages) are healthier choices.
Check out Milk and Dairy-free Alternatives Milk is a great choice for calcium and nutrients. To avoid too much saturated fat, try skim or low-fat options. Choosing unsweetened milk options are a good choice, as these don’t include extra sugars. On the other hand, a chocolate milk is healthier option to soda.
Be Mindful with Coffee and Tea Choices Reading the calorie information menu can assist with making healthy choices for purchased beverages. If you don’t like plain coffee or tea, try adding natural sweetener, milk, or cream in moderation. Optioning for try skim or low-fat milk in place of cream can also help cut back in saturated fats. Avoid (or Limit) Alcohol Use Moderation for women 21+ is 1 drink or less/ a day and 2 drinks of less/ a day for men. 1 Drink equals: 12 oz of beer, 5oz glass of wine, 1.5oz shot of liquor, or 7oz of a mixed drink. If you would like to learn more such as how many “drinks” are in a bottle of wine and how strong is your mixed drink, click here: https://www.rethinkingdrinking.niaaa.nih.gov/ Resources: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/understanding-alcohol-use-disorder https://www.samhsa.gov/find-help/national-helpline 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/making-healthy-drink-choices/ from https://careclinics.weebly.com/blog/making-healthy-drink-choices CARE Counseling Made the Inc. 5000 list!
Instead of hemorrhaging new hires, CARE is absolutely busting at the seams. Recently named to the Inc. 5000 list as one of the fastest growing companies in the nation, the company is opening its sixth location in September, adding dozens of providers and welcoming hundreds of new clients. With over 394% revenue growth in the last 3 years, CARE contributes it’s growth to their focus on the clinician. “Our focus is simple,” Andrea said. “Let’s think about the clinician first, knowing if the clinician is treated well, and they’re well-trained, they’re going to provide the best service to the client.” “We’ve grown between 60% and 70% every year like clockwork,” John said. “It goes back to consistency, how much growth we think we can handle without messing with the culture or cash flow.” Through it all, they plan to keep their focus locked in on their original mission, providing for the providers. “So long as we stay focused on that one piece of the puzzle, we have a company that can grow and it’s sustainable,” Andrea said. “We like our people a lot. We care about them deeply and I think they care about the team and what we’ve created as well.” 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-counseling-made-the-inc-5000-list/ from https://careclinics.weebly.com/blog/care-counseling-made-the-inc-5000-list What You Consume Affects You
When was your last meal, snack, or drink before you went to sleep? What did you eat? I’m curious to know the items, amounts, and how your body felt afterwards. What did you drink? I’d love to know more about your drink(s) of choice. If you consumed alcohol, how many drinks? Did you have any thoughts that impacted what you ate or drank? Perhaps loneliness, guilt, pleasure, or boredom? How well did you sleep after eating and drinking? Food impacts mood and sleep. It is known that high-carbohydrate meals can contribute to feeling tired and low-energy. Many tasty, convenience foods tend to be high in carbs but low in nutrition which have been shown to negatively impact quality of sleep. Alcohol also impacts mood and sleep. Some people like to enjoy a drink before bed to “relax”. Alcohol is known as a central nervous system depressant with sedative effects; however, increased alcohol use is linked with poor sleep. LOW amounts of alcohol decreased sleep quality by 9.3% MODERATE amounts of alcohol decreased sleep quality by 24% HIGH amounts of alcohol decreased sleep quality by 39.2% You may be surprised to know that what is considered low, moderate, and high. Check this out: A low amount of alcohol is considered less than 1 drink for women and less than 2 drinks for men. A moderate amount of alcohol is considered 1 drink for women and approx. 2 drinks for men. A high amount of alcohol is considered more than 1 drink for women and more then 2 drinks for men. Those who struggle with sleep may find themselves snacking throughout the night, and often in larger amounts with less opportunities for activity during the night. Since many popular American snacks and drinks tend to be processed high calorie (high fat, high sugar) treats with little nutritional benefits, this can contribute to health risks. Maintaining a consistent sleep-wake schedule and sleeping well throughout the night can help deter late-night snacking and maintain a healthy weight. A pattern of eating unhealthy foods can contribute to excess weight gain and obesity which in turn can be a risk factor for medical and sleep-related problems such as obstructive sleep apnea (OSA), which causes impaired breathing frequent awakening or binge eating-disorder.If you are seeking support for yourself or a loved one who may be struggling with an eating disorder, including binge eating, support is available-https://www.nationaleatingdisorders.org/help-support/contact-helpline. Talking with your doctor, a dietician, nutritionist, or mental health provider can also assist you with taking next steps towards a healthy eating. Eating, physical activity, and sleep are all important aspects of a healthy lifestyle. Sleep plays an essential role in give both the body and the brain a break. Insomnia is a common sleep disorder that impacts one’s ability to fall asleep, stay asleep, or wake up too early with difficulty being able to resume sleep. Cognitive-behavioral-therapy-for insomnia (CBR-I) is considered an effective first-line treatment that can help. Wouldn’t feel great to wake up in the morning—feeling refreshed and well-rested? 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/what-you-consume-affects-you/ from https://careclinics.weebly.com/blog/what-you-consume-affects-you Importance of a Healthy Breakfast to Start the Day
Breakfast is known as the most important meal of the day. Do you currently eat breakfast? If not, what are the reasons why? “I don’t have time for breakfast.” “I’m not hungry in the morning.” “I’ll lose weight if I skip breakfast.” These are common phrases of those who are missing out on breakfast. One of the main reasons to eat a healthy, nutritious breakfast is that it helps get our metabolism off—allowing bodies to burn calories, provide energy to sustain good health and focus. Did you know that eating food high in protein can increase levels of alertness since they can increase tyrosine, dopamine, and norepinephrine? Eating breakfast has also been associated with lower rates of depression and other mood disorders. Blood sugar is typically low when waking up after a night of sleep. Not eating before lunch will likely leave you feeling like you are running on empty and reaching for snack items high in fat or sugars. Donuts in the breakroom? Trip to the gas station for an energy drink? These options are not recommended as good starts to the day. Eating a nutritious breakfast, such as high protein and high fiber foods can help manage weight and appetite. Having healthy snacks and light meals throughout the day can help for those who are not hungry first thing in the morning. Try meal prepping for healthy breakfast items that are easy to grab and ready to go. Packing items to bring along with you or your child can make them easily accessible when you are hungry. What is a good high fiber breakfast? Whole grains items, fruits and vegetables, and even savory options that include dried beans are versatile options. High-protein-breakfasts ideas are also endless. Eggs, tofu, Greek yogurt, cottage cheese, chia and hemp seeds, almonds, peanut butter, quinoa are options that are also Vegetarian-protein-sources. Try an online search for healthy breakfast ideas. The images are so fun and colorful! A balanced diet, with adequate intake to meet the recommendations for vitamins and minerals can help promote both healthy weight and healthy sleep. Starting the day off with a nutritious breakfast is a great way to jump start your day. 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/importance-of-a-healthy-breakfast-to-start-the-day/ from https://careclinics.weebly.com/blog/importance-of-a-healthy-breakfast-to-start-the-day Getting Back on Track Series: Getting Sleep Back on Track
You may find yourself having less time for leisure activities with increased demands in responsibilities. It can be tempting to stay up late to get everything done–staying up late to respond to emails, do schoolwork, or scroll through social media. You may find yourself finishing off the night with a heavy meal and an alcoholic beverage or two, only to find yourself hitting the snooze button and feeling groggy in the morning. The following strategies can be used to help get sleep back on track. Create a Consistent Sleep/ Wake Schedule Now is the time to work towards gradual adjustments in moving towards a consistent daily sleep/ wake schedule. Since it is important to get enough sleep, knowing how much sleep your body may need by using a sleep-calculator can assist as you take some initial steps to-fix-your sleep-schedule. For most adults (ages 18-60), at least 7 hours of sleep per night is recommended. For teens ages 13-17 recommended hours is 8-10 and for school-aged children ages 6-12 recommended hours of sleep per night is 9-12. Balance Exposure to Light and Darkness Changes in the amount of daily sunlight exposure appears to trigger seasonal-affective-disorder. This can negatively impact one’s “biological clock” which controls sleep-wake patterns and affects mood. Being available for daytime physical activity and exposure to the sun during the day can assist with getting Vitamin-D. Exposure to darkness prompts production of melatonin, a hormone that helps regulate circadian rhythm. Melatonin is a hormone that is important in maintaining a regular sleep-wake schedule. While this hormone is produced in the body, some people may benefit from melatonin supplements. Sleeping in a quiet, dark room free from lights and screens that emit blue light is recommended as these can interfere with your body’s circadian rhythm. Remove Distractions If you have a TV or gaming system in your bedroom, these can be huge distractions to sleep! Home offices in your sleep space or cell phone by a nightstand are also distractions. It is recommended to put away all electronic devices at least 30 minutes before bedtime. Separating your sleep space from a work/ school responsibilities is also beneficial. Manage Stressors Worrying about not getting enough sleep, replaying events in your mind, running through a mental checklist of things to do, thinking about all the things you should have done, etc …these are just a small handful of the thoughts that may keep you from restful sleep. If you are struggling with getting a good night’s sleep, consider the benefits of meditation. Meditation that focuses on sleep helps one be present in the moment. Meditation that uses mindfulness-for-sleep can help create a calm state, by clearing the mind in preparation for sleep. Create Good Sleep Hygiene Focusing on improving sleep hygiene can help create habits within your environment and routines that foster good sleep. Create a sleep routine that incorporates self-care and promotes restful sleep. A warm cup of tea, a relaxing bath before bed, essential oils, using black-out curtains, having a supportive mattress & pillow, and having a cooler room temperature are strategies that can help. In addition, choosing lighter meals in the evening, avoiding use of caffeine or other stimulants, and reducing or avoiding alcohol are additional strategies that can help get your sleep back on track. Since there are underlying medical and mental health concerns that can contribute to chronic difficulties with sleep, talking with your doctor and/ or mental health provider can help. For some people, a referral to a sleep specialist may be needed. For others, therapy, medication, or a combination of both may be helpful. 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/getting-back-on-track-series-getting-sleep-back-on-track/ from https://careclinics.weebly.com/blog/getting-back-on-track-series-getting-sleep-back-on-track Being Intentional about how you Advocate: Speak up Even if Your Voice Shakes
Being intentional about how you advocate can help you make a difference in areas that best utilize your interests and abilities. As with other areas of life, it is important to have a balance. Too little time spend advocating vs. too much can negatively impact your emotional state. Making a difference in meaningful ways, by taking intentional steps in alignment with your values can feel so rewarding. Unfortunately, sometimes fear can get in the way of speaking up. Did you know that the fear of public speaking impacts approximately 75% of adults? This fear is so common, in fact, that it is feared more than death (which is approximately 20%). Those who experience specific phobias and social anxiety are particularly impacted by public-speaking anxiety. Common fears include the following: What if my brain freezes (and I forget my words, there is an uncomfortable silence, my delivery is not “perfect”, I say or do something embarrassing, etc.)? What if my voice shakes? Common body responses include but are not limited to accelerated heartbeat, sweating, trembling or shaking, nausea, dizziness, light-headedness, and feelings of panic. It is important to speak up, even if your voice shakes! Since avoidance can reinforce fear, working with underlying issues with a therapist such as social anxiety, panic and anxiety symptoms, lack of self-confidence, fears of judgment, and perfectionism can help. Learning and practicing relaxation strategies can manage the body’s physiological stress response. Working with cognitive distortions such as catastrophic thinking can help change how we feel. Rehearsal strategies such as practicing without memorizing and using recovery strategies in response to feared outcomes can help increase confidence. Often the things that we worry about most are not obviously observable to others. By gaining increased control over the areas that are feared, one can feel more empowered and can better advocate for themselves and others. Your voice is powerful and what you have to say matters! 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/being-intentional-about-how-you-advocate-speak-up-even-if-your-voice-shakes/ from https://careclinics.weebly.com/blog/being-intentional-about-how-you-advocate-speak-up-even-if-your-voice-shakes Advocating for Yourself in a RelationshipSpeaking up for yourself can be challenging at times, especially if you are not exactly sure what you want or need from your relationship. A good starting point is checking in with what you are thinking and feeling.
Sharing your thoughts and feelings is an important aspect of advocating for yourself in a relationship! Spending quiet time in self-reflection can help get to know yourself and what you value in the relationship. If you are not quite sure what you are feeling or thinking, that is OK. Therapy is a great place to explore these areas. Did you know that talking to a therapist is one step toward advocating for yourself in the relationship? Knowing more about yourself, your wants, and your needs, can help prepare you for action steps while being able to advocate for what you want. Action is making decisions and choices for you and for the health of your relationship. For example, you finally decide that “enough is enough” and reach out for help. Perhaps your limits have been tested or a boundary has been violated. You are deciding to act differently because you desire a different outcome. You may be advocating for yourself in a relationship solo or with a partner(s). In interactions with two or more people, each person plays a role. The goal is not to assign blame to others or assume all responsibility for a mistake but to take accountability for one’s own actions. Sometimes the outcome of ruptures in a relationship is a termination of the relationship. Other times it may be repairing and strengthening the bonds of the relationship. Couples therapy may be an appropriate place to explore the next steps. Advocating for yourself in a relationship is not always easy and you don’t have to do it alone. Supports are available. 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/advocating-for-yourself-in-relationship/ from https://careclinics.weebly.com/blog/advocating-for-yourself-in-a-relationship |
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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