Libby's Place, Inc.
Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again. It’s important to support the progress you’ve made with your therapist in between […]
Therapy is a wonderful way to explore your inner world, process your feelings, and inspire transformation. But what my clients often tell me is that a day or so after our session, they begin to feel a little lost and anxious again.
It’s important to support the progress you’ve made with your therapist in between your sessions. Here is what I advise my own clients to do in between our sessions:
Keep Your A-ha Moments in Mind
Therapy is a space for profound A-ha moments. It’s important to hold onto those in the days after your session. Think more deeply about what was uncovered and see if any other pieces of information come to the surface. It’s a great idea to have a dedicated notebook to jot down anything that may come to you. Bring this with you to your next session so you can share your additional insights with your therapist.
Read
Ask your therapist to recommend some helpful books, blogs, or articles that may offer deeper insights into your issue. While reading about your issue will not resolve it on its own, it’s a great way to supplement your therapy sessions.
Journal
I have been an advocate for journaling for quite some time, so I was thrilled when research in the Journal of the American Medical Association stated that journaling has both mental and physical benefits. Journaling not only helps to manage stress and reduce anxiety, but it also can alleviate the symptoms of depression.
If you did just these three things, you would find your time in between sessions would be more enjoyable and help to facilitate further positive change.
SOURCES:
https://www.foundationscounselingllc.com/blog/what-to-do-between-therapy-sessions.php
https://themighty.com/topic/mental-health/mental-health-support-tools-to-use-between-therapy-sessions/
Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” Here are some additional signs of burnout: Pessimism Pessimism […]
Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.”
Here are some additional signs of burnout:
Pessimism
Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.
Sleep Issues
Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.
Sudden Physical Ailments
A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues.
Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.
Sources:
https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/
https://positivepsychology.com/burnout/
https://www.psychologytoday.com/us/basics/burnout
For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical […]
For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical state instead of an emotional one.
So it makes complete sense that some people would be drawn to walk and talk therapy.
What is Walk and Talk Therapy Exactly?
Walk and talk therapy is a type of outdoor therapy and it is exactly what it sounds like. Instead of sitting in an office environment with your therapist, the two of you get out into the great outdoors and have your session during a lovely walk in nature.
Why Try It?
There are a variety of reasons to give this form of talk therapy a try. To start, it can be hard for some people to process their emotions while sitting still. Our bodies seemed to be designed to move while processing emotions.
Second, many people find the traditional talk therapy format awkward. Sitting in a tiny space with your therapist staring at you as you try and open up and bare your heart and soul is not an easy thing to do. But walking side by side while looking at beautiful nature helps make someone feel calm and open. There’s no doubt nature can be very healing, which makes it the perfect space for therapy.
What Can Walk and Talk Therapy Help With?
Walk and talk therapy can be very effective at treating numerous mental health issues such as:
Is Walk and Talk Therapy Right for Me?
If you enjoy being out in nature and are interested in a holistic approach to mental health, then walk and talk therapy may be a great fit for you. If you are struggling with depression or anxiety or are having a hard time processing your emotions and are interested in giving this form of therapy a try, please get in touch with me. I’d be happy to answer any questions you may have.
SOURCES:
https://welldoing.org/article/what-is-walk-and-talk-therapy
https://www.choosingtherapy.com/walk-and-talk-therapy/
https://www.psychologytoday.com/us/therapists/walk-and-talk-therapy-new-york-ny/52552
Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including: Reduced stress, anxiety, and depression Increased sense of well-being Enhanced cognitive abilities Slowed brain […]
Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including:
Many people meditate by focusing on their breath—pay attention to how it feels as you inhale and exhale, and whenever you notice that your mind has wandered, acknowledge the distraction as a passing thought and then refocus your attention on your breathing. When you first begin practicing mindfulness, you may be able to do this for only a few minutes, but your sessions will likely get longer over time.
You can incorporate mindfulness techniques into your daily life by practicing present moment awareness when you’re:
If you’re having trouble, you may want to consider downloading an app that will guide you through the meditation process. Or, set some alarms on your phone that will remind you to meditate at certain times throughout the day.
If you’d like to know more about mindfulness techniques and the benefits of present-moment awareness, contact us today. We’ll be happy to schedule a therapy session at a date and time that works for you.
The Covid pandemic disrupted the lives of everyone on the globe. But without question, certain professions got hit the hardest. Teachers definitely belong in this category. Numerous teachers were laid off without notice; the rest were forced to adapt quickly and begin teaching remotely. While the pandemic is behind us, the mental health affects on […]
The Covid pandemic disrupted the lives of everyone on the globe. But without question, certain professions got hit the hardest. Teachers definitely belong in this category. Numerous teachers were laid off without notice; the rest were forced to adapt quickly and begin teaching remotely.
While the pandemic is behind us, the mental health affects on teachers are lingering. As these professionals head back to school this fall, it is important that they recognize they may be feeling stressed and mentally exhausted.
If you are a teacher heading back to the classroom, here are some thing you can do to look out for your own mental health:
Put Your Needs First
Teachers tend to be the kinds of people who always put their students’ – and other people’s – needs first. But now is the time to put your needs first, so you have the energy and mental clarity to give to your students throughout the rest of the year. Ask yourself, “What do I need to feel my best so I can be an effective and supportive teacher?”
Adjust Your Expectations
Everyone has been changed by Covid. You can’t expect yourself or anyone else to be the person they were before lockdowns. When you feel yourself judging yourself too harshly, try and adjust your expectations.
Talk to Someone
If your feelings of anxiety, depression or burnout don’t subside, even with making some adjustments to your life, then it’s important that you speak to someone. A mental health professional can help you work through the stress and emotions you have dealt with and may be holding on to. They can also provide coping strategies so you may get back to living a joyful life.
If you or someone you know is a teacher whose mental health has been affected by the Covid pandemic, please reach out to me. I would be happy to discuss treatment options with you.
SOURCES:
https://www.edweek.org/leadership/teachers-mental-health-has-suffered-in-the-pandemic-heres-how-districts-can-help/2021
https://www.kaplanco.com/ii/mental-health-effects-on-educators
https://www.unicef.org/eca/stories/ten-mental-health-and-well-being-tips-teachers
Whether it’s across town or across country, moving is one of the most stressful experiences a person can go through. Everything takes longer and weighs more than you initially thought, and the internet provider never seems to have any openings to come out to your new place and get you hooked up! It’s no wonder […]
Whether it’s across town or across country, moving is one of the most stressful experiences a person can go through. Everything takes longer and weighs more than you initially thought, and the internet provider never seems to have any openings to come out to your new place and get you hooked up!
It’s no wonder people absolutely dread moving.
If you have a big move coming up, here are some tips to help you reduce the stress:
Accept Reality
No move in the history of mankind has ever gone off without a hitch. It is important to expect the unexpected and to go with the flow as best you can.
Give Yourself Plenty of Time
One of the biggest reasons people get stressed while they’re moving is because they didn’t give themselves enough time. While a small apartment may take two days to fully pack up, a three or four bedroom house you’ve lived in for over a decade may take closer to a week or two. It’s always best to give yourself more time and not less.
Be sure to give yourself plenty of time with other aspects of moving as well. For instance, setting up the utilities in your new home, researching the right moving company, and giving your old home a thorough clean. These projects will all take time as well.
Stay Organized
Keeping stress at bay will require you to stay organized. From buying moving supplies to labeling boxes to packing, organization will help you stay in control when things could easily spin out of control. So make lists and use a day planner to stay on top of your tasks.
Ask for Help
Don’t feel you need to do everything by yourself. If you need help, ask for it. Sometimes even just having some company from a friend or family member while you pack can lift your spirits. And try and plan ahead. Give your loved ones a heads up a week out so there is more of a chance they can say “yes.”
Is moving fun? Nope. But if you give yourself plenty of time, stay organized, ask for help and accept the fact that sh*t happens, your move will go much more smoothly.
SOURCES:
https://www.psychologytoday.com/us/blog/living-the-questions/201703/ten-simple-tips-manage-the-stress-moving
https://www.bustle.com/p/13-ways-to-make-moving-less-stressful-10031771
There is an epidemic in this country of mental health crises. At the same time, we also have a lack of crisis services, which has led to police officers acting as first responders to many mental health crises across the nation. The response to this epidemic from many communities has been to develop a Crisis […]
There is an epidemic in this country of mental health crises. At the same time, we also have a lack of crisis services, which has led to police officers acting as first responders to many mental health crises across the nation.
The response to this epidemic from many communities has been to develop a Crisis Intervention Team (CIT) program to improve results in these situations. CIT programs have already been created in over 27,000 communities nationwide. The goal of CIT is to create better channels of communication between law enforcement and other stakeholders in the mental health profession along with those suffering from mental health issues. In addition to improving collaboration, CIT programs also provide intensive training, refer those in crisis to the right treatment options, and also make sure everyone in the community is safe.
CIT programs can also:
If you are a mental health professional, police officer, or a family member of someone living with a mental health issue, you can help change how your local community responds to these crises. You can search the National Alliance on Mental Illness website to find your local affiliate. Every person and every voice helps spread this important message far and wide. So please consider advocating today.
SOURCES:
Not since the great depression have so many people collectively been dealing with financial hardship. The Covid pandemic locked down nations and caused people to lose their livelihoods. It is not surprising, then, that we are also seeing increases in the rates of depression. There have been other studies that also linked depression and anxiety […]
Not since the great depression have so many people collectively been dealing with financial hardship. The Covid pandemic locked down nations and caused people to lose their livelihoods. It is not surprising, then, that we are also seeing increases in the rates of depression.
There have been other studies that also linked depression and anxiety with financial burdens. In fact, this study suggests that individuals with depression and anxiety are three times more likely to be in debt.
Solving any problem requires clear thinking and an ability to take action. The problem is, when financial burdens cause a person to become anxious and depressed, they live in an emotional state that makes it almost impossible to solve their financial problems.
For instance, when people feel depressed, it is common for them to also feel overwhelmed and out of control. They tend to want to avoid problems because they simply can’t bear the weight of it all.
Depression and anxiety can also make it hard for people to get proper sleep. This, in turn, creates mental fog, making it incredibly hard to figure out a solution to any problem.
No, I’m not talking about a financial planner, I’m talking about speaking with a therapist. A licensed therapist can help you find some calm in the storm. Working with a therapist often brings the kind of clarity that can help you heal from depression and anxiety and get your financial life back in order.
There is nothing to be ashamed of. Most of us have, at one point (if not currently), experienced trouble with our finances and felt depressed and anxious. It is a common part of living in these modern times when the economy seems to be going against us most of the time.
If you or a loved one has been having a hard time financially and you are feeling stressed and overwhelmed, please get in touch with me. I would be more than happy to help you deal with your current situation.
SOURCES:
The relationship between faith and mental health is a complex one. Without question, an individual’s personal belief system is a profound way to cope with life’s challenges and adversities. Belief in a higher power is essential to a person’s mental health and overall well-being. But if someone has a strong religious faith or spiritual life, […]
The relationship between faith and mental health is a complex one. Without question, an individual’s personal belief system is a profound way to cope with life’s challenges and adversities.
Belief in a higher power is essential to a person’s mental health and overall well-being. But if someone has a strong religious faith or spiritual life, does that mean they can’t also be helped by traditional talk therapy?
In my practice, I often work with people who have a religious faith. I have found there are two issues they tend to share that traditional therapy can benefit.
They are Waiting on God
It is one thing to use our faith to cope with the pain and challenges of life. It is another to use our faith in God as an excuse not to help ourselves and do the work. I have found many clients believe that if they pray hard enough, God will deliver them from their problems.
This reminds me of an old joke.
A hurricane has dropped feet of rainfall on a small town and most of the residents fled the day before when the news reports encouraged them to do so. One man now sits alone on his roof, the water rising.
He prays diligently to the Lord to save him.
Soon, a man in a boat comes along and tells the man to hop in. The devout man of faith says, “No thanks, God is going to save me.” The man in the boat speeds away.
A few minutes later, another man in a boat comes by and tells him to get in. “No thanks, I prayed to God and he is going to save me.”
About an hour later a third and final boat comes by, but the man refuses to get in, believing with all his heart that God will save him.
The waters rise and the man eventually drowns. When he gets to Heaven he asks God, “God, why did you not save me?”
God says, “I sent you THREE boats!!”
The moral of the story is, God works in mysterious ways. We cannot know His exact plans for us, but we can and we should be active participants in our own rescue. As a therapist, I can offer coping strategies and different perspectives that help my clients get off their roofs.
A Sense of Unworthiness
When people are struggling with depression and/or addiction issues, they feel completely broken, unworthy of God’s love. They find it difficult to reconnect with God because deep down they don’t believe they deserve his presence in their life.
I help my patients build their self-esteem and find their value so they can reconnect with God.
If you are hurting and would like to explore treatment options, please reach out to me. I work with people of all faiths and respect your beliefs. I simply want to offer you support and resources to help you on your path back to wholeness and light.
SOURCES:
https://fherehab.com/learning/connection-spirituality-mental-health
Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being. What is Self-Esteem? Self-esteem refers to the way people feel about themselves. Someone with a healthy […]
Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being.
Self-esteem refers to the way people feel about themselves. Someone with a healthy or high self-esteem thinks positively about themselves and their abilities. They believe they are deserving of respect and have no problems setting healthy boundaries.
Individuals with low self-esteems do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.
The following are some ways a low self-esteem can impact a person’s mental health:
Poor Relationships
Human beings are wired for connections. But when we have low self-esteem, we tend to not put ourselves “out there” socially and even tend to isolate, which can lead to poor relationships and loneliness.
Addiction
Studies have indicated low self-esteem in childhood can lead to addictions later in life. Mandy addicts use alcohol and other substances as a way to cope with negative feelings about themselves.
Depression and Anxiety
Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.
Building self-esteem is important for mental health and to live a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.
That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. He or she can then help you develop a new, realistic self-esteem that reflects who you truly are.
If you or someone you know is suffering with low self-esteem and would like to explore treatment options, please get in touch with me.
SOURCES:
https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health
https://www.hormona.io/why-self-esteem-affects-your-mental-health/
