While the holiday season is often known for its cultural significance of tradition with family and creating fun memories, it can also be a painful reminder of trauma, grief/ loss, and overall family dysfunction. Even if you consider yourself to be lucky to have grown up in an “intact” family or “loving” household, celebrating with family can be stressful. It can be hard to say no to family without feeling guilty. You may find yourself taking on more than you feel comfortable with out of obligation, only to find yourself feeling frustrated, anxious, irritated, disappointed, or depressed. Just because you are family does not mean that you share the same views on things like COVID, religious beliefs, political views, and values. Awkward, inappropriate and questions and microaggressions only make things worse. Generational gaps often come into play. It can be hard to enjoy each other’s company when time and energy is spent avoiding interactions or managing emotional reactions. Spending time with family during the holidays can be a trigger to a painful past, as being around people, places, conversations, and activities associated with trauma may bring up distressing memories, thoughts, or feelings. Physical separation often impacts families who may not be able to celebrate together due to living out of state or out of country. Physical mobility, lack of transportation, and financial stressors are also barriers. For these and many other reasons, many individuals are choosing to celebrate the holidays by gathering with friends. One popular American holiday that blends giving thanks by celebrating with friends is “Friendsgiving”. This can be a low-stress, safer, and more accessible option this holiday season. Whether you choose to celebrate and spend time with family, friends, and a combination of both, take time to give thanks to those who have made a significant impact in your life (even is this falls outside the traditional roles). Who knows, you may find yourself creating new memories by sharing food, drink, and laughter with those who you enjoy being with the most! 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/celebrating-the-holidays-and-giving-thanks-with-friends/ from https://careclinics.weebly.com/blog/celebrating-the-holidays-and-giving-thanks-with-friends
0 Comments
First Time & TherapyWhen it is your first time doing something, there are a lot of unknowns. The unknowns can create discomfort and anxiety. Once someone becomes familiar, it can start to feel more comfortable. New relationships can bring up many different emotions and meeting with a therapist is no exception. If you are considering therapy, keep reading… If this is your first time in therapy (or if you have been to therapy before but new to CARE Counseling), you may not know what to expect. Checking out CARE’s website can be helpful since it outlines the first few sessions. If you have never been to therapy for more than three sessions, then you likely have not really had a full therapy experience. The first two sessions involve some information gathering. It may feel like there are a lot of questions, but they all have an important purpose to help the therapist understand you and begin to think about interventions that would be helpful. Questions that a therapist will ask includes what brought you to therapy, symptoms and important aspects about yourself such as your identity, your current challenges, your history, and experiences. Working together, you and your therapist will then create a “road rap” of goals to work towards, skills to learn, and/ or topics to process. The therapeutic relationship is an important element of the therapy process. Sharing intimate parts of one’s story with a professional helper, yet total stranger can feel weird at first, but it also can be incredibly freeing. Coming to therapy for the first time can help offer hope during times of hopelessness. It can bring relief in times of distress, and a sense of peace during times of anxiety. Therapy may be the one time a week where you have a chance to take time for yourself, slow down and breathe. You may begin to experience emotions that you have never felt for the first time. You may cry and laugh, learning about yourself during the process…your values, hopes, and dreams. Therapy can help provide a sense of clarity with important life decisions. Keep in mind that the therapist’s job is not to give you answers but to help you discover what you need. Therapists at CARE come from various training backgrounds and offer a variety of therapeutic approaches. While the therapist profiles give a glimpse into each therapist’s background, it can be helpful to call to share what you are looking for and our awesome admin team can help you find a good fit. One thing that is great about CARE is that there are over 75 therapists, many who have same week availability! Therapy is effective with active engagement and consistency. Some presenting concerns may benefit from short-term therapy, while others may benefit from a longer-term therapeutic relationship. When starting therapy for the first time, most clients benefit from weekly therapy for a 3-month period during while time progress and goals are discussed. If you are new to therapy, consider challenging yourself to give therapy try. 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/first-time-therapy/ from https://careclinics.weebly.com/blog/first-time-therapy Modern Mental HealthCare options for mental illness has changed significantly over the centuries but the effects of harmful practices contribute to mistrust and stigma of seeking mental health treatment. The American Psychological Association (APA) which has been in existence since the late 1800s recently issued an apology-for-systemic-racism. The APA acknowledged not only their own role but also the role that psychology has played in systemically causing harm to persons of color over the decades within their policy statement. Treatment approaches for areas such as schizophrenia, autism, and psychosis have come of long way from early treatments for mental-illness, especially with advances in psychotropic medication, evidence-based therapeutic treatments, and moving away from deinstitutionalization. Yet, the impact of inhumane practices impact generations whose relatives were sent to prisons or insane asylums, where the use of isolation and overcrowding were common. Biased opinions that mental illnesses were caused by demon possession [common during the Middle Ages], moral issues, or brain damage have led to harmful and unethical practices. Today, we understand that biological, psychological, and social-environmental factors contribute to what-causes-mental-illness. Genetics, personality, social learning, one’s environment, stressors/ trauma, patterns of substance use, and personal habits are all considered to be risk factors. Since the early 1900’s, with the founding of psychoanalysis, Sigmund-Freud (1856 to 1939) laid the groundwork for modern psychology and therapeutic techniques as part of “talk therapy”. Since then, many different types of therapeutic approaches have evolved such as psychodynamic, cognitive-behavioral, person-centered, feminist therapy, family systems therapy, and multicultural therapy. Click here for a comprehensive list: https://www.psychologytoday.com/us/types-of-therapy Mental health in the 21st Century is defined by the World Health Organization (WHO) as “a state of well-being in which every individual realizes his or her own potential and can cope with the normal stresses of life”. That is incredibly validating! You are not “crazy” if you talk to a therapist. We could all benefit from talking to someone to help process stressful events to help function better at home, school, and in relationship. Prevention is the best medicine as early treatment leads to better outcomes. If you struggle with a more severe or persistent form of mental illness, there are advances in options and supports. The mental health system is not perfect; there is still a lot of work to be done. I am excited about the APA’s commitment to dismantling racism in society and to work towards combatting inequality in healthcare. 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/modern-mental-health/ from https://careclinics.weebly.com/blog/modern-mental-health Writing a Letter To Your Younger SelfLetter writing is a powerful modality. Some of my most treasured memories have been hand-written letters from loved ones. Even though the writer may no longer be physically present after death, their words of wisdom are alive in their writings. I realize that the art of letter writing is a considered a “lost art”. Within the last five years, 37% of Americans haven’t written-a-personal-letter-on-paper and half of Americans haven’t received a personal letter. Can you believe that 14% of Americans have never received a personal letter? Consider writing a personal letter to yourself! You may be asking yourself, why would I do that. What would be the purpose of the letter? There are many uses of letter writing, especially in therapy such as grief/ loss work. One activity to try is writing a letter to your younger self. Writing a letter to your younger self can help work through “stuck points” in therapy and begin to work towards healing a part of your inner self. Since letter writing can trigger powerful emotions, this may be something to discuss with your therapist before attempting on your own. Begin by addressing yourself. Show kindness and compassion to your younger self. Consider what you have experienced. What might you need to hear? Reflect on the experiences of your younger self. Consider how they have shaped the current version of yourself. Acknowledge and name significant emotions you have experienced. Pain and heartache are big ones in the context of relationship. Fear, possibly regret is another big one in the context of big life decisions. Share lessons you have learned, insight you have gained, and any advice you would like to give. Don’t be afraid to be honest and vulnerable with yourself. While there may have been things that you wish you would have known back then or wish were different, things have already happened the way that they did. Perhaps your placed too much value in what others thought. Maybe your circumstances growing up were less than ideal. Traumatizing experiences impact the lens in which you view yourself. Remind yourself that you are worthy of being loved. Don’t doubt your self-worth. You are strong and resilient! Let yourself know all the qualities that you admire. Share with yourself how proud you are. You get to choose the ending of your story. Love, Myself 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/writing-a-letter-to-your-younger-self/ from https://careclinics.weebly.com/blog/writing-a-letter-to-your-younger-self What is ADHD?You have probably heard of ADHD and may even know somebody with an ADHD diagnosis, but it can be unclear what that actually means. ADHD stands for attention-deficit/hyperactivity disorder and describes a neurodevelopmental condition characterized by difficulties with concentration, impulsivity, and hyperactivity or restlessness. It goes beyond occasional daydreaming or energy bursts; people with ADHD will experience more consistent struggles that show up in multiple aspects of their life. Each person’s experience with ADHD is unique. In fact, there are three types of ADHD: inattentive, hyperactive/impulsive, and combined. Inattentive type, previously called attention-deficit disorder or ADD, has symptoms associated with attention difficulties but not hyperactivity. This might look like:
Hyperactive/impulsive type is the opposite; the individual has symptoms associated with hyperactivity or impulsivity but not attention. This might look like:
Combined type, as you can guess, includes symptoms from both categories. Regardless of the type, ADHD can get in the way of somebody going about their day and working toward their goals. At least some difficulties appear before age 12, but plenty of people go undiagnosed until adulthood. The good news is that ADHD can be diagnosed and treated at every age! At CARE Counseling, we work with adults to assess these symptoms, reach a diagnosis that helps explain their experiences, and inform treatment to help alleviate some of these common struggles. Although ADHD is generally not thought of as “curable,” there are many ways to manage symptoms and get on track to live the life you want to live. Written By: Emmanuelle Hansen, PSY.D, LP 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-is-adhd/ from https://careclinics.weebly.com/blog/what-is-adhd Making Time on a Busy ScheduleOne thing that seems to run out quickly is time. After all, there are only so many hours in a day.
Oh no! How do I fit in eating healthy, exercising, getting enough sleep, sex/ intimacy, and self-care? Is this even possible when juggling busy schedules, especially when managing not only your own schedule but possible others in the mix? Kids and pets make this especially difficult! What if your position at work is demanding and you feel like you are constantly on call? How do you make time in your busy schedule? Here are some tips to help: Keep a Weekly Log [for 1-Week] By knowing where you spend your time, who you spend your time with, and how much of your time is being spent on various activities, you will identify current priorities and have a basis to find ways to re-allocate time. Identify Your Priorities: What is important to you? Your most important tasks should come first. What are your values? Does your current use of time align with your values? By identifying your priorities, you can then prioritize being available for these. Work Smarter, Not Harder: Finding simple ways to streamline time consuming tasks can help create precious time in an already busy schedule. How much is your time worth? Consider delegating out tasks. Develop Daily Habits: Getting into daily habits, or rituals such as making your bed, eating a healthy breakfast, and spending set time on focused tasks can help you stay on task with time management. Use a Schedule and Stick to It: Utilize block scheduling, using a planner/ calendar. I block off time that I spend at work. I take off time in advance to be designated for personal appointments and plan for things like vacations. Set Goals and Write Them Down: Not only is it a good idea to set personal goals but write them down. Find an accountability partner. I enjoy coming alongside my clients to provide support in this role. You do not have to wait until New Years to set goals. Try breaking down long-term goals into 3-month objectives and prioritizing how you spend your time each day. Problem Solve Barriers: Difficulties getting started, losing momentum, lack of positive reinforcement, feeling “stuck”, getting distracted, feeling down, and feeling tired… These are all common. There may be additional interventions and resources that are needed to address underlying blocks or barriers. Simple but powerful strategies such as taking prescribed medication, reducing visual clutter on a workspace, learning how to say “no”, and turning off notifications at certain times of day can be helpful. Don’t Give Up: You can do it! These things all take time to develop. 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-time-on-a-busy-schedule/ from https://careclinics.weebly.com/blog/making-time-on-a-busy-schedule Negativity BiasFor many of us, we tend to get stuck on negative thinking. For some reason, our brains defer to the negative. According to the National Science Foundation, 80% of our thoughts are negative and 95% of our thoughts are repetitive. WOW. That is a lot of negative, repetitive thoughts! We all have thoughts and feelings about ourselves and important aspects of our life—relationships, work, school. We may find our brain “stuck” on the past, unable to let go. Anxious and depressive thinking can impact our ability to be fully present in the future, especially when expending time and energy worrying about the future. Exactly how many thoughts do we have? Researchers at Queen’s University in Canada estimated that we have 6,200 thoughts-every-day. Researchers were able to establish a way to identify when a thought ends and begins thorough isolating “thought worms” which are moments of being fixed on the same idea. Here are some common examples of negative thought patterns: Pessimism:
Catastrophizing:
Rumination:
Perfectionism:
Negative and repetitive thought patterns are present in both anxiety and depression. There are many cognitive-distortions present in negative thinking. These distortions can be treated with cognitive-behavioral therapy, using techniques such as cognitive-restructuring. Other helpful interventions include:
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/negativity-bias/ from https://careclinics.weebly.com/blog/negativity-bias Veterans Day & Military Mental HealthThursday November 11th is Veteran’s Day. With respect, honor, and gratitude for the sacrifices that you have made, I would like to recognize and thank Veterans and Active-Duty members for serving our country. There are currently approximately 19 million veterans, making up just under 10% of the US adult population. According to U.S. Census Bureau data, while the veteran population is on the decline, the number of female veterans is on the rise. With 9.2 percent of veterans who identify as female in 2018, it is projected that female veterans will be numbered at 13.5 percent in 2030 and 17.0 percent in 2040. While mental health impacts 1 in 5 Americans in a given year, posttraumatic stress disorder (PTSD), depression, and traumatic brain injury (TBI) are three primary health concerns that impact those who have served in the military. Post 9-11 veterans were found to have the highest rates of service-connected disability. Associated concerns such as suicide, substance use, and interpersonal violence are also common. As a therapist who has friends and family (including women) who have served and are active-duty members, I can relate to experiences that are impacting military and their families--
Thankfully, changes to military policies in recent years have been made to promote good physical and mental health. Despite multiple stressors, most veterans demonstrate significant resiliency. I have great admiration for their strength, grit, altruism, and determination of veterans (as well as their families). Here is a great resource for keeping families strong: https://www.militaryonesource.mil/family-relationships/family-life/keeping-your-family-strong/keeping-your-family-strong-essentials/ Resources: If you are having thoughts of suicide: the Veterans Crisis Line is available 24/7 by dialing 1-800-273-8255 and pressing 1. If there is an immediate life-threatening mental health crisis, immediate go to a military or civilian emergency room for acute care or call 911. If you are seeking counseling: Military One Source at 1-800-342-9647 is a resource available for military members and their families. If you are seeking a provider to discuss medical and mental health concerns: try talking to your primary care physician. If you are seeking a specialist on-site [on the military base] try seeking care through Embedded-Behavioral-Health teams. Consider talking to a specialist in veteran and military mental health or consider seeking a civilian therapist for a new perspective and support with one of more of the following–
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/veterans-day-military-mental-health/ from https://careclinics.weebly.com/blog/veterans-day-military-mental-health Burnout and Stress SpilloverThe number of people who recently quit their job within the last 3-months [August 2021] was estimated to be 20% higher than those who resigned in August 2019 and 40% higher than those who ended their jobs in August 2021. These numbers are unprecedented! If you were one of the 4.3 million people who recently quit, you are not alone. What is contributing to people leaving their jobs? One of the main things being reported is feeling burned out. The toll of the pandemic, social and economic hardship, racial unrest, illness, and death are too much, especially when experienced concurrently within a two year period. While there are positive elements of stress, the following 4-types of stress are particularly damaging:
These types of stress can then spillover to other areas of life, particularly within relationships. Ironically enough, one of the most stressful jobs identified by U.S. News at #5 is Marriage and Family Therapist. Similar roles within the top 25 include mental health counselor, clinical social worker, child & family social worker, and community mental health worker. Taking the #1 spot is physician. Other top stressful jobs in this category include anesthesiologist [#3] surgeon, physician assistant, and nurse practitioner. IT manager and financial manager takes the #2 and #4 spots, respectively. While the top stressful-jobs tend to vary according to the sources, other top professions that make the list include workers in the retail/ sales management and the hospitality industry, chefs, teachers, lawyers, airline workers, compliance managers, business owners, public relations, construction workers, police officers, fire-fighters, emergency responders, and the military. Here are questions to ask yourself that define aspects of the most stressful jobs:
If your job (or lack thereof) is currently taking an emotional toll on your mental health, you are feeling burnt out, possibly coping in maladaptive ways (e.g. substance use, social withdrawal) consider reaching out–being proactive with managing stress spillover before they cause more impairment with work, school, or relationships. Therapy can specifically help with managing stress-spillover by helping you understand and manage stress. Interventions might include exploring emotions and relationships, using strategies such as cognitive behavioral interventions, and implementing balance and self-care into your daily routine. While we may logically know what is going to help, sometimes taking a break to experience emotions, connect, re-focus, and re-charge is needed. If you are not quite sure what you are looking for, give us a call and we can talk through options. A special note to all the professional helpers .. help yourself before helping others. We look forward to meeting you 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/burnout-and-stress-spillover/ from https://careclinics.weebly.com/blog/burnout-and-stress-spillover |
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
Categories |