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In today’s fast-paced and demanding world, taking care of our mental health has never been more important. The constant pressures and stressors we face can take a toll on our well-being, making it crucial to prioritize self-care. Self-care involves taking intentional actions to improve and maintain our physical, emotional, and mental well-being. By making self-care […]
In today’s fast-paced and demanding world, taking care of our mental health has never been more important. The constant pressures and stressors we face can take a toll on our well-being, making it crucial to prioritize self-care. Self-care involves taking intentional actions to improve and maintain our physical, emotional, and mental well-being. By making self-care a priority, we can effectively manage stress, enhance our resilience, and foster a healthier and happier life.
Here are some essential self-care practices to prioritize your mental health:
Practice Mindfulness: Mindfulness involves being fully present in the moment, paying attention to your thoughts, feelings, and sensations without judgment. Engaging in mindfulness exercises such as meditation, deep breathing, or simply observing your surroundings can help reduce stress, enhance self-awareness, and improve overall mental well-being.
Prioritize Sleep: Sleep plays a vital role in maintaining good mental health. Make it a priority to get an adequate amount of sleep each night. Create a soothing bedtime routine, limit exposure to screens before bed, and ensure your sleep environment is comfortable and conducive to restful sleep. Prioritizing sleep will enhance your cognitive function, emotional stability, and overall mood.
Engage in Physical Activity: Regular exercise is not only beneficial for your physical health but also plays a significant role in promoting mental well-being. Engaging in physical activity releases endorphins, which are natural mood boosters. Find an exercise routine that you enjoy, whether it’s going for a walk, practicing yoga, or participating in a sport. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Nurture Healthy Relationships: Cultivating and maintaining healthy relationships is essential for our mental health. Surround yourself with people who support and uplift you. Foster meaningful connections, spend quality time with loved ones, and engage in open and honest communication. Sharing your thoughts and emotions with trusted individuals can provide comfort, validation, and a sense of belonging.
Set Boundaries: Learning to set healthy boundaries is crucial for maintaining good mental health. Identify your limits and communicate them assertively with others. It’s okay to say no to commitments that overwhelm you or to prioritize your own needs. Setting boundaries allows you to conserve energy, reduce stress, and maintain a healthy work-life balance.
Practice Self-Compassion: Treat yourself with kindness, understanding, and acceptance. Practice self-compassion by acknowledging your strengths and accomplishments, and forgiving yourself for mistakes or setbacks. Be mindful of your self-talk and replace self-criticism with self-encouragement. Practicing self-compassion cultivates resilience and improves overall well-being.
Engage in Activities You Enjoy: Take time to engage in activities that bring you joy and fulfillment. Whether it’s pursuing a hobby, reading a book, listening to music, or spending time in nature, prioritize activities that nourish your soul and bring a sense of pleasure. Engaging in activities you enjoy helps to alleviate stress, enhance creativity, and improve overall life satisfaction.
Seek Support: Remember, it’s okay to ask for help. If you’re struggling with your mental health, reach out to a trusted friend, family member, or one of our therapists here at 360 Counseling. Mental health professionals can provide guidance, support, and therapy to help you navigate challenges and develop effective coping strategies.
Prioritizing self-care for your mental health is not a luxury; it is a necessity. By making conscious efforts to care for yourself, you are investing in your overall well-being and happiness. Remember, self-care is not selfish; it is a fundamental part of maintaining a healthy and balanced life. So, take a step back, assess your needs, and commit to incorporating self-care practices into your daily routine. Your mental health matters, and you deserve to prioritize your well-being.
In the digital age, social media platforms have become an integral part of our daily lives, connecting people across the globe and transforming the way we communicate. However, beneath the shiny facade lies a complex landscape with potentially profound effects on our mental health. While social media offers numerous benefits, it is crucial to examine […]
In the digital age, social media platforms have become an integral part of our daily lives, connecting people across the globe and transforming the way we communicate. However, beneath the shiny facade lies a complex landscape with potentially profound effects on our mental health. While social media offers numerous benefits, it is crucial to examine its impact on our well-being. In this post, we delve into the intricate relationship between social media and mental health, shedding light on both the positive and negative implications.
The Positive Side: Connection and Support
One of the greatest advantages of social media is its ability to connect people, fostering a sense of belonging and community. It provides individuals with the opportunity to maintain relationships, share experiences, and access support networks, particularly valuable for those facing physical or geographical limitations. Social media platforms can empower individuals by offering spaces to discuss mental health openly, reducing stigma, and promoting understanding.
Additionally, social media has facilitated the dissemination of mental health information, enabling individuals to gain knowledge, find resources, and engage with mental health professionals. Online communities and support groups provide solace for those struggling with mental health challenges, fostering empathy and solidarity. These positive aspects of social media can contribute to improved mental well-being, particularly when used mindfully and responsibly.
The Darker Side: The Impact on Mental Health
While social media has its merits, research has increasingly highlighted the detrimental effects it can have on mental health. Constant exposure to carefully curated highlight reels and comparisons with others’ seemingly perfect lives can trigger feelings of inadequacy, low self-esteem, and depression. The idealized representations of beauty, success, and happiness prevalent on social media can lead to distorted perceptions and unrealistic expectations, perpetuating a culture of comparison.
Moreover, the constant presence of social media and the addictive nature of scrolling can contribute to increased anxiety, stress, and feelings of isolation. The fear of missing out (FOMO) and the pressure to constantly stay connected can disrupt sleep patterns, hinder real-life social interactions, and foster a compulsive need for validation through likes and comments. Research has also linked excessive social media use to heightened rates of loneliness, cyberbullying, and negative body image issues, particularly among vulnerable populations such as adolescents.
Mitigating the Impact: Mindful Engagement
To navigate the potential pitfalls of social media, it is crucial to cultivate mindful engagement habits. Being aware of our emotional reactions while using social media and monitoring the time spent online can help maintain a healthy balance. Setting boundaries, such as designated “offline” periods or reducing screen time before bed, can alleviate the negative effects on sleep and well-being.
Moreover, curating our social media feeds to include diverse perspectives, authentic content, and positive role models can promote a healthier mindset. Engaging in meaningful conversations and seeking out support within online communities can foster connections and combat feelings of isolation. It is also essential to remember that social media is a curated space, and comparing ourselves to others’ online personas may not reflect the reality of their lives.
The Role of Platform Design and Regulation
Recognizing the potential harm caused by social media, platforms and policymakers have started taking steps to promote user well-being. Initiatives such as content warnings, mental health resources, and enhanced privacy settings aim to prioritize user safety and mental health. Implementing tools to limit screen time, providing usage insights, and encouraging breaks are also part of ongoing efforts to mitigate the negative impact of excessive social media use.
Conclusion
The influence of social media on mental health is a complex and multifaceted issue. While it offers numerous benefits in terms of connection, support, and information dissemination, its impact on mental well-being cannot be overlooked. It is crucial for individuals to approach social media mindfully, striking a balance between engagement and self-care. Platforms, too, must take responsibility by implementing user-centric design choices and regulating harmful content to ensure a safer online environment. By collectively addressing these challenges, we can maximize the positive potential of social media while minimizing its adverse effects on mental health.
Mental illness affects millions of people worldwide, yet it remains surrounded by stigma and misinformation. These stigmas create barriers to seeking help, understanding, and acceptance, often perpetuating harmful stereotypes. Overcoming this stigma is crucial for fostering a compassionate society that supports individuals battling mental health challenges. By shattering myths about mental illness, we can promote […]
Mental illness affects millions of people worldwide, yet it remains surrounded by stigma and misinformation. These stigmas create barriers to seeking help, understanding, and acceptance, often perpetuating harmful stereotypes. Overcoming this stigma is crucial for fostering a compassionate society that supports individuals battling mental health challenges. By shattering myths about mental illness, we can promote understanding, empathy, and effective support systems for those affected. This article explores common myths and misconceptions, providing insight into the realities of mental illness while highlighting the importance of dismantling stigma.
Myth #1: Mental illness is a personal weakness
One of the most pervasive myths surrounding mental illness is that it stems from personal weakness or a lack of willpower. This notion is not only incorrect but also harmful. Mental health disorders are complex conditions influenced by a combination of genetic, environmental, and neurological factors. They are not a reflection of an individual’s strength or character. Understanding that mental illnesses are medical conditions is vital in promoting empathy and support for those affected.
Myth #2: Mental illness is rare
Contrary to popular belief, mental illness is incredibly common. According to the World Health Organization (WHO), approximately 1 in 4 people globally will experience a mental health issue at some point in their lives. Mental illnesses span a broad spectrum, including anxiety disorders, depression, bipolar disorder, schizophrenia, and many others. By acknowledging the prevalence of mental health challenges, we can combat the misconception that mental illness is an uncommon occurrence.
Myth #3: People with mental illness are violent
One of the most harmful and stigmatizing myths perpetuated in society is the association between mental illness and violence. The reality is that individuals with mental health conditions are more likely to be victims of violence rather than perpetrators. Sensationalized media portrayals often contribute to this stereotype, but research consistently shows that mental illness alone does not increase the likelihood of violent behavior. It is crucial to challenge this myth and promote empathy and understanding instead of fear and discrimination.
Myth #4: Seeking help is a sign of weakness
Another misconception that hinders progress in addressing mental health issues is the belief that seeking help is a sign of weakness. This stigma often prevents individuals from seeking the support they need, leading to prolonged suffering and potential exacerbation of symptoms. In reality, reaching out for help takes courage and strength. Encouraging open conversations about mental health and emphasizing the importance of seeking professional assistance can help individuals overcome this stigma and receive the care they deserve.
Myth #5: Mental illness is incurable
Mental illnesses are treatable, and recovery is possible. Effective treatments, such as therapy, medication, support groups, and lifestyle changes, exist to help individuals manage their conditions and improve their quality of life. While some mental health disorders may require long-term management, many individuals can lead fulfilling lives with the right support and treatment. Recognizing this fact is crucial in empowering those with mental illnesses and reducing the stigma associated with their conditions.
Conclusion
Overcoming the stigma surrounding mental illness is essential for building a compassionate and inclusive society. By challenging myths and misconceptions, we can create an environment that fosters understanding, acceptance, and support for individuals battling mental health challenges. It is vital to promote education and awareness, encourage open conversations, and advocate for accessible mental health resources. Together, we can shatter the barriers of stigma and create a world where individuals facing mental illness are treated with empathy, dignity, and respect.
Effective communication is a vital component of human interaction, enabling us to convey thoughts, ideas, and emotions. Within the realm of communication, two primary approaches exist: active and passive communication. Understanding the difference between these two styles is crucial for fostering healthy relationships, resolving conflicts, and promoting successful collaboration. In this post, we’ll delve into […]
Effective communication is a vital component of human interaction, enabling us to convey thoughts, ideas, and emotions. Within the realm of communication, two primary approaches exist: active and passive communication. Understanding the difference between these two styles is crucial for fostering healthy relationships, resolving conflicts, and promoting successful collaboration. In this post, we’ll delve into the characteristics, advantages, and potential pitfalls of both active and passive communication.
Active Communication:
Active communication involves assertively expressing thoughts, feelings, and needs, while actively listening and engaging with others. It emphasizes clear and direct expression, allowing individuals to effectively convey their message. Here are some key aspects of active communication:
Assertiveness: Active communication encourages individuals to express their opinions, ideas, and concerns openly and confidently, without aggressiveness or passivity.
Active Listening: Active communicators focus on listening attentively to others, seeking to understand their perspective and feelings. They provide verbal and non-verbal cues to demonstrate their engagement.
Clarity and Directness: Active communicators strive to be clear and concise in their message delivery, using straightforward language and avoiding ambiguity.
Collaboration: Active communication promotes a collaborative atmosphere by encouraging dialogue and participation from all parties involved. It seeks to find common ground and work towards mutually beneficial solutions.
Advantages of Active Communication:
Promotes effective problem-solving and conflict resolution.
Fosters stronger relationships by building trust, respect, and understanding.
Encourages active engagement and participation from all parties.
Reduces the likelihood of misunderstandings and misinterpretations.
Enables individuals to express their needs and boundaries effectively.
Potential Pitfalls of Active Communication:
May come across as too assertive or confrontational to those accustomed to passive communication.
Requires active listening skills and the ability to regulate emotions during intense conversations.
May inadvertently overlook subtle cues and non-verbal communication from others.
Passive Communication:
Passive communication involves a more reserved approach, where individuals tend to avoid conflict or assertiveness. They often prioritize maintaining harmony and avoiding confrontation. Here are some key aspects of passive communication:
Submissiveness: Passive communication involves avoiding expressing personal thoughts, opinions, and needs, often resulting in a tendency to agree or comply with others.
Indirectness: Passive communicators may imply their needs or concerns indirectly, relying on others to pick up on subtle cues rather than stating them explicitly.
Avoidance of Conflict: Passive communication tends to shy away from conflicts and difficult conversations, often resulting in unresolved issues and unmet needs.
Lack of Assertion: Passive communicators may struggle to assert themselves, leading to a sense of powerlessness and a diminished sense of self-worth.
Advantages of Passive Communication:
Maintains harmony and avoids immediate confrontation.
May be suitable for non-contentious situations or when immediate resolution is not necessary.
May be preferred in cultures that value indirect communication and avoiding confrontation.
Potential Pitfalls of Passive Communication:
Can lead to unexpressed emotions, unmet needs, and long-term resentment.
Misunderstandings and misinterpretations are more likely due to indirectness.
May perpetuate power imbalances and prevent individuals from advocating for themselves.
Limits opportunities for personal growth and assertiveness.
Striking a Balance:
While both active and passive communication have their merits in specific contexts, striking a balance is crucial. Strive for assertiveness without aggression and active listening without dominance. Effective communication involves adapting one’s approach to suit different situations and personalities, while also recognizing and respecting the diversity of communication styles within a group or relationship.
Conclusion:
Active and passive communication styles represent two contrasting approaches to interpersonal interaction. Active communication fosters assertiveness, collaboration, and clear expression, promoting effective problem-solving and relationship building. On the other hand, passive communication prioritizes harmony, avoidance of conflict, and indirectness, which may be suitable in specific situations but can hinder personal growth and lead to unmet needs. By understanding the characteristics and potential pitfalls of both styles, we can develop a more nuanced and effective communication repertoire, contributing to healthier and more fulfilling connections with others.
In today’s fast-paced and demanding world, taking care of our mental health has become more crucial than ever. Just as we prioritize our physical well-being, nurturing our mental and emotional health is equally essential. One powerful tool for self-care and growth is mental health therapy. In this blog, we will explore the transformative potential of […]
In today’s fast-paced and demanding world, taking care of our mental health has become more crucial than ever. Just as we prioritize our physical well-being, nurturing our mental and emotional health is equally essential. One powerful tool for self-care and growth is mental health therapy. In this blog, we will explore the transformative potential of therapy, debunk common myths, and shed light on the various approaches available to help individuals lead healthier and happier lives.
Understanding Mental Health Therapy:
Mental health therapy, also known as psychotherapy or counseling, is a collaborative process between a trained mental health professional and an individual seeking support. The purpose of therapy is to provide a safe and confidential space for individuals to explore their thoughts, emotions, and behaviors, as well as to develop coping strategies and work towards personal growth.
The Benefits of Therapy:
1. Emotional Support: Therapy offers a non-judgmental and supportive environment where individuals can openly express their feelings and experiences without fear of criticism. It provides a space to be heard and understood, which can be immensely comforting and healing.
2. Self-Exploration and Insight: Therapy facilitates self-reflection and introspection, enabling individuals to gain a deeper understanding of themselves, their patterns of thinking, and their relationships. This insight can lead to personal growth and positive behavioral changes.
3. Coping Strategies: Mental health professionals equip individuals with valuable tools and techniques to manage stress, anxiety, depression, and other mental health challenges. Learning healthy coping strategies can significantly improve overall well-being and resilience.
4. Relationship Enhancement: Therapy can help individuals improve their communication and interpersonal skills, leading to healthier and more fulfilling relationships. By addressing underlying issues, therapy promotes empathy, understanding, and effective problem-solving.
5. Identifying and Addressing Trauma: Many individuals carry unresolved traumas that can significantly impact their mental health and quality of life. Therapy provides a safe space to process and heal from past traumas, enabling individuals to move forward and reclaim their lives.
Different Approaches to Therapy:
1. Cognitive-Behavioral Therapy (CBT): CBT focuses on identifying and modifying negative thought patterns and behaviors. It is highly effective in addressing anxiety, depression, phobias, and addiction.
2. Psychodynamic Therapy: This approach explores the unconscious processes and early life experiences that shape an individual’s thoughts and behaviors. It aims to uncover and resolve unresolved conflicts and traumas.
3. Mindfulness-Based Therapy: Mindfulness techniques help individuals cultivate present-moment awareness and develop skills for managing stress, anxiety, and emotional reactivity. It promotes self-acceptance and a more balanced perspective.
4. Family Therapy: Family therapy involves multiple family members and focuses on improving communication, resolving conflicts, and strengthening familial bonds. It can be particularly beneficial in addressing relationship issues and supporting individuals with mental health challenges.
Debunking Common Myths:
1. Therapy is only for “crazy” or severely mentally ill people: Therapy is for anyone seeking support, personal growth, or assistance in navigating life’s challenges. You don’t have to be in crisis to benefit from therapy.
2. Therapy is a quick fix: Therapy is a process that requires time and commitment. It is not a one-size-fits-all solution, but a collaborative journey between the therapist and the individual.
3. Only talking is involved in therapy: While talking is an essential aspect of therapy, various therapeutic approaches incorporate additional techniques such as art therapy, mindfulness, and behavioral interventions.
Conclusion:
Mental health therapy is a powerful tool that can empower individuals to lead healthier, more fulfilling lives. By offering a supportive and confidential space, therapy enables individuals to explore their emotions, gain insight, develop coping strategies, and heal from past traumas.
We are living in a time that mental health is being acknowledged and people are reaching out for help more than ever. Still, there is a huge stigma around mental health. There is certain shame associated with mental health and a feeling that it is completely different than physical health. Why? I am not sure […]
We are living in a time that mental health is being acknowledged and people are reaching out for help more than ever. Still, there is a huge stigma around mental health. There is certain shame associated with mental health and a feeling that it is completely different than physical health. Why? I am not sure I have the answer completely, but here are a few guesses.
Misunderstanding of what mental health is:
Some people still live by the “pull yourself up by your bootstraps” mindset. Which, to be completely honest, has never made any sense whatsoever to me. Mental health isn’t something you just wish away, push away, or just “get over”. Sometimes when someone is struggling with mental health they are searching for their “why”; maybe they have supportive friends and family, a good childhood, and a good job, so why are they feeling sad – they have nothing to be sad about. Have you heard or thought this before? Sometimes we don’t need a reason to be sad or struggle, it is just our reality.
Fear:
I think fear is a two way street on this topic – we are either afraid to talk about our feelings or we are afraid to hear about someone else’s feelings. From a loved one’s perspective I think there is a fear of not being able to help someone that is struggling or fear that we can’t understand, and we end up feeling helpless. From the perspective of someone struggling it is very scary that someone might dismiss the very real feelings or they will be taken to an inpatient facility. I think understanding that mental health is something that can be improved and managed with the right tools and people in our lives.
Labels:
We have heard mental health talked about in the news, social media, and on tv/movies throughout our lives. Historically, it is not always talked about in a positive light. There are labels of being seen as crazy, unfit, or unstable associated with talking about mental health. How can a struggling mother possibly feel comfortable reaching out about her postpartum depression or anxiety if she is terrified of being labeled as unfit. There are so many other examples of being labeled just because we are experiencing a difficult season in life, or maybe the season has been ongoing for a while. Either way, mental health is not one size fits all and there is no appropriate label to place on anyone struggling.
I am sure there are countless other items that can be added to this list of reasons for stigma. I do believe that if we continue to talk about our struggles openly and honestly, it will lead to not only getting help but also feeling understood. If you are looking for help with exploring and understanding your mental health struggles, our team of dedicated counselors here at 360 Counseling are ready to support you on your journey to healing.
Our team of kind and experienced therapists here at 360 Counseling are ready and willing to answer all your questions. We pride ourselves on ensuring to follow up on phone calls; even if we are not the right fit we do our best to point you in the right direction. We are lucky enough to have wonderful and talented counselors with all different backgrounds and experiences to hopefully fit your needs. When you are ready to reach out, give us a call, email or fill out an inquiry quick and easily by clicking here https://clearwater360counseling.com/contact/.
Change is such an interesting word, because it can mean so many different emotions. Saying that you are going to change your habits and start living a healthier life, that is a wonderful change. Saying that someone has changed and you don’t know them anymore, not so wonderful of a change. The problem with change […]
Change is such an interesting word, because it can mean so many different emotions. Saying that you are going to change your habits and start living a healthier life, that is a wonderful change. Saying that someone has changed and you don’t know them anymore, not so wonderful of a change. The problem with change is that we are only responsible for ourselves and our own change and growth. We may want a partner, friend, or family member to change and improve themselves all day long, but, if they are not willing to make changes it will not happen. Sometimes, and usually most of the time, the change we can make has to come from ourselves and our expectations.
I firmly believe that everyone is capable of change in life – it is part of the beauty of life and being a human being. We have little control over what happens day to day, but a shift in our thought process, a change in our career path, a change in the tone that we speak to our children – can all have an impact on our day and life. I was in a meeting once in the early days of my career when discussing with someone that “this person will never change”. That statement horrified me, and also very much saddened me. I was mad and sad because I did not believe that anyone had the right to determine if someone else was going to change or not, it was only up to the individual to make that decision.
Would that person change? Maybe not. Could that person change? Absolutely.
I once read a quote that said that one of the worst things we can do to a person is make them feel that they are unable to change. That has stuck with me over the years – sometimes we get so caught up in wanting someone else to change or even wanting change for ourselves that we forget the simple power of support. Supporting someone’s belief that against all odds, change is possible.
Here at 360 Counseling, our team of therapists are ready to help you find the strength to believe in change for yourself and support you in your journey.
Written by
Beth Polifrone, LCSW
Hopefully you have experienced what it is like to have a best friend or to be a best friend. A best friend is someone that has your back when all else fails in the world, the person you can run to whether things are going the best or the worst of your life. Best friends […]
Hopefully you have experienced what it is like to have a best friend or to be a best friend. A best friend is someone that has your back when all else fails in the world, the person you can run to whether things are going the best or the worst of your life. Best friends can take so many shapes – they could be the person you met in gym class in the 6th grade, the person at work that makes it bearable, your spouse, or it could even be your fluffy little four-legged friend. It’s for you to decide, it is your best friend after all.
But why can’t we be our own best friend too?
I have found that more often than not, we are our own worst enemies far more than a friend. We can spend so much time and energy beating ourselves down, especially when we are going through depths of depression or any other life event.
Sound familiar? Maybe you look in the mirror and think awful and terrible things about yourself. Maybe you make a simple mistake and chastise yourself for being so stupid or thoughtless. Maybe when you are experiencing significant life changes or mental health challenges you compare yourself to everyone else and think that you are lazy or worthless. Our hope is that we can bounce back and correct ourselves, that we are able to keep our chin up and see the positive side of things. But, that is not always the case and often not realistic, especially if we don’t have a great support system or if we don’t tell other people how we feel.
Thinking about being your own best friend – would you let your best friend from 6th grade or your partner to be talked to the way that you might sometimes talk to yourself? Would you stand aside while someone criticized and belittled your friend, the same person that you adore and think the world of? No! Most of us would do everything we could to protect them, we would chase that person off and tell our friend they are beautiful, smart, compassionate, funny, amazing and on and on and on (I get it, you really love your friend!). So why, can we not do that for ourselves? Why do we allow such toxic punishment?
Here’s the deal. You deserve better. You deserve the kindness, patience, and compassion you would give to your best friend. You deserve to be your own best friend. Our team of compassionate and skilled therapists at 360 Counseling are here to help you.
There is a quote that says, “Ships don’t sink because of the water around them. Ships sink because of the water that gets in them.” This has always been a very moving quote because it always seems like life happens to us, or that we are destined for bad things in our lives. The ship […]
There is a quote that says, “Ships don’t sink because of the water around them. Ships sink because of the water that gets in them.” This has always been a very moving quote because it always seems like life happens to us, or that we are destined for bad things in our lives. The ship continues to take the risk of sinking, even though it is surrounded by water and constant threat of defeat. That is life in all entirety – the risks are all around us as are the threats to harm or hurt us. These threats could be a multitude of things, such as relationship stress, toxic people, money, school, work, or even sometimes just the thoughts in our own heads. Yet, we must move forward every day. That causes quite a bit of anxiety, right? Anxiety leads us to feel paralyzed at times or to be continuously fearful of the “what ifs” in life; and it can drive us to act irrationally or internalize absolutely everything. But that isn’t what the ships teach us, is it? The ships in the water teach us to prepare and plan for what could happen, but not to be so afraid as to not move forward with our journey. That is how counseling can help – we work to prepare ourselves for what life can throw at us since we cannot always prevent things from happening.
At 360 Counseling we have a team of wonderful therapists that look forward to helping you on your journey and to figure out how not let the water in, whatever that may be, and how to thrive with your own personal growth.
COVID and Depression Are your struggling with added stress from COVID. You are no different than many others struggling. Clients who already have depression are stating COVID depression is worse. There’s no easy fix for recovering from depression, and finding the energy and motivation to take the first step can be tough. But you have […]
COVID and Depression
Are your struggling with added stress from COVID. You are no different than many others struggling. Clients who already have depression are stating COVID depression is worse. There’s no easy fix for recovering from depression, and finding the energy and motivation to take the first step can be tough. But you have more control over your mood than you may realize.
Here are some helpful tips to help get through these difficult times.
It’s true that these are painful and worrying times, and few people have much to be cheerful about at the moment. But at the same time, depression can make things seem even worse than they really are. When you’re depressed, everything is filtered through a lens of negativity. By simply recognizing that, you can start to change your focus and take the first step to feeling more optimistic.
Distract yourself
When you’re depressed, out of work, and isolated from your social network, the negative thoughts running over and over in your head can seem never ending. But you can break the cycle by focusing on something that adds meaning and purpose to your life. Perhaps there’s something you’ve always wanted to learn, like a new language or a musical instrument? Or perhaps you’ve always wanted to write a novel, take up cooking, or grow your own vegetables? Focusing on a project or goal, even a small one, can give you a welcome break from negative thoughts and worries—and add a sense of meaning to your days.
Find simple sources of joy
While you can’t force yourself to have fun, you can push yourself to do things that will boost your mood throughout day. Try listening to uplifting music (even getting up and dancing around if you can) or finding a reason to laugh by watching funny videos on YouTube or episodes of your favorite sitcom. Spending time in nature—whether it’s walking in the park, paddling on the beach, or going for a hike—can ease stress and put a smile on your face, even if you’re alone. Or try playing with your kids or a pet—they’ll benefit as much as you will.
Limit your consumption of news
Yes, you want to stay informed, but over consuming sensationalistic news or unreliable social media coverage will only fuel your negativity and fear. Limit how often you check news or social media and confine yourself to reputable sources.
Maintain a routine
Sleeping too much or too little, skipping meals or exercise, and neglecting your personal care only feeds into your depression. Establishing and maintaining a daily routine, on the other hand, adds structure to your day, even if you’re alone and out of work. Try to include set times for exercising, spending time outside, and communicating with friends each day.
Express gratitude. When you’re depressed, especially at this awful time, it can seem that everything in life is bleak and hopeless. But even in the darkest days, it’s usually possible to find one thing you can be grateful about—the beauty of a sunset or a phone call from a friend, for example. It sounds cheesy but acknowledging your gratitude can provide a respite from negative thinking and really boost your mood.
Find new ways to engage with others
Meeting friends and family in person is still difficult for many of us at the moment, but that doesn’t mean you have to resign yourself to feeling isolated and alone. While nothing beats the mood-boosting power of face-to-face contact, chatting over a video link, on the phone, or via text can still help you feel more connected. Reach out to close friends and family, take this opportunity to look up old friends, or schedule online get-togethers with groups of people. Even if your depression symptoms make you want to retreat into your shell, it’s vital you regularly stay in contact with people.
How to really CONNECT with others
Whether you’re talking with a friend or loved one at a social distance, via video, or on the phone, it’s important to strive for more than just a surface connection. The deeper the connection you establish, the more you’ll both benefit.
Move beyond small talk
To really establish a connection that will ease your loneliness and depression, you need to take a risk and open up. Sticking to small talk and limiting yourself to a surface connection with others can actually make you feel even lonelier.
Share about yourself
Open up about what you’re going through, the feelings you’re experiencing. It won’t make you a burden to the other person. Rather, your friend or loved one will most likely be flattered that you trust them enough to confide in them, and it will only deepen the bond between you.
Nothing needs to get “fixed”
Depression relief comes from making a connection and being heard by someone. The person you talk to doesn’t need to come up with solutions, they just listen to you without judging or criticizing. And the same is true when you’re listening to them.
Adopt healthy daily habits
Your daily habits can play a big role in helping you to overcome depression. During this health crisis, it’s tempting to slip into bad habits, especially if you’re stuck at home and not able to work. You may sleep irregular hours, overeat to relieve the stress and boredom, or drink too much to fill the lonely evenings. But by adopting a healthier daily routine, you can bolster your mood, feel more energized, and relieve symptoms of depression.
Get moving
Exercising is one of the last things you feel like doing when you’re depressed—but it’s also one of the most effective ways of boosting your mood. In fact, regular exercise can be just as effective as antidepressant medication in relieving depression. Even if you’re still under lockdown or a stay-at-home order, there are creative ways to fit movement into your daily routine.
Practice relaxation techniques
Incorporating a relaxation technique such as meditation, progressive muscle relaxation, or a breathing exercise into your daily schedule can provide a welcome break from the cycle of negative thinking, as well as relieve tension and anxiety.
Eat a mood-boosting diet
In times of stress, we of often turn to “comfort foods” packed with unhealthy fats, sugar, and refined carbs. But these foods, along with too much caffeine and alcohol, can adversely impact your mood. Instead, focus on fresh, wholesome foods whenever possible and increase your intake of mood-enhancing nutrients such as omega-3 fatty acids.
Sleep well
Just as depression can impact your quality of sleep, poor sleep can also contribute to depression. When you’re well rested, it’s easier to maintain your emotional balance and have more energy and focus to tackle your other depression symptoms. Changing your daytime habits and bedtime routines can help improve how well you sleep at night.
Use reminders to keep yourself on track
When you’re depressed, it’s easy to forget the small steps that can help to lift your mood and improve your outlook. Keep reminders of the tips that work for you on your phone or on sticky notes around your home.
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