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The holidays are right around the corner! And that means many of us will begin losing our minds, patience, and good cheer. Well, can you blame us? The holidays are one of the most stressful times of the year. Between shopping, decorating, and keeping your drunk aunt away from your recently widowed neighbor, it’s enough […]
The holidays are right around the corner! And that means many of us will begin losing our minds, patience, and good cheer. Well, can you blame us? The holidays are one of the most stressful times of the year. Between shopping, decorating, and keeping your drunk aunt away from your recently widowed neighbor, it’s enough to pull your hair out!
If you tend to get a little stressed over the holidays, here are some tips to help you stay cool, calm, and collected.
Nothing and no one is perfect. No matter how hard you try to have “the perfect holidays,” it’s simply not going to happen. Accept imperfections, embrace reality, and just focus on connecting with loved ones.
Most of the people you will come in contact with will be stressed out of their minds as well. And some people feel very sad and depressed around the holidays because of loss and other trauma. Since you can’t know what’s in other people’s hearts and minds, and you can’t control other people’s actions, focus on controlling your own and show kindness. You’ll be surprised how you can completely touch another’s heart and change their attitude with just a smile or thoughtful act.
Often, when we feel stressed, our good habits go right out the window! Why eat healthy when you can shove holiday cake, cookies and pie into your mouth? But unhealthy foods, too much alcohol and not enough sleep will only exacerbate the situation. So be sure to treat yourself well and take care of your health during this time.
If you are having a hard time dealing with stress, it’s a good idea to talk with someone. This could be a friend, family member, clergy, or therapist. Often, just having someone else hear us and validate our feelings can help relieve stress.
If you’d like to speak to someone, please get in touch with me. I’d love to help you de-stress so you and your loved ones can enjoy the holiday season.
SOURCES:
For many of us, spending time with family during the holidays is something straight out of a Hallmark movie with days filled with comfort and joy. But for others, the holidays with family are scarier than Halloween. From the stress of traveling to the pressure of buying and wrapping gifts, and the fact many family […]
For many of us, spending time with family during the holidays is something straight out of a Hallmark movie with days filled with comfort and joy. But for others, the holidays with family are scarier than Halloween. From the stress of traveling to the pressure of buying and wrapping gifts, and the fact many family members can’t be in the same room with each other without a fight erupting, holidays can be stressful!
While you can’t necessarily stop family drama from occurring, there are some simple and effective ways you can deal with it:
So much of the pain of the holidays comes from having unrealistic expectations. Don’t set yourself up for disappointment. Acknowledge beforehand that you and your family are human and that there may be those moments that aren’t very pleasant and that’s okay. Life and families are messy. Recognize it, own it and you’ll find you won’t get as upset.
Time spent with families over the holidays can also trigger us to feel like children all over again, essentially helpless. But you are an adult now and you are not helpless. You can set those boundaries to protect your mental health. Determine before you go what you will tolerate and what you won’t. This can be for simple things like meal times and sleeping accommodations to what topics of discussion you will engage in. Be sure to share your personal limits with all involved.
When the holiday drama sets in, it’s easy to want to drink more or eat more processed foods. But in large amounts, alcohol and processed sugars impair our mood and judgement. Do your best to not overindulge.
You may also want to speak with a therapist in the weeks leading up to the holidays. He or she can give you tools to help you navigate the awkward and tense moments during family get-togethers.
If you’re interested in exploring counseling, please reach out to me. I’d love to help your holidays be warm and merry (or at least tolerable!).
SOURCES:
https://www.hioscar.com/blog/10-healthy-ways-to-deal-with-holiday-family-drama
https://brainmd.com/blog/how-to-avoid-family-drama-during-the-holidays/
How to deal with toxic family members during the happiest time of year
Impostor syndrome affects countless professional women, creating self-doubt even in the face of significant achievements. Despite their accomplishments, many women feel like frauds, attributing success to luck rather than skill or hard work. This internalized fear can hinder personal growth and career progression. Professional women’s therapy provides effective strategies to combat impostor syndrome and build […]
Impostor syndrome affects countless professional women, creating self-doubt even in the face of significant achievements. Despite their accomplishments, many women feel like frauds, attributing success to luck rather than skill or hard work. This internalized fear can hinder personal growth and career progression. Professional women’s therapy provides effective strategies to combat impostor syndrome and build lasting confidence.
Impostor syndrome often stems from perfectionism, societal expectations, and internalized gender roles. Professional women may feel pressure to excel in every aspect of life, including work, family, and social obligations. This overwhelming burden can amplify feelings of inadequacy and lead to chronic self-doubt. Therapy offers a safe space to explore these emotions and their origins, helping women understand the psychological roots of their impostor syndrome.
Professional women’s therapy focuses on reframing negative thought patterns and fostering self-compassion. Cognitive-behavioral techniques can help identify and challenge unhelpful beliefs, such as the need to be perfect or fear of failure. Additionally, therapy encourages celebrating achievements, setting realistic goals, and acknowledging areas of growth without judgment.
Practicing mindfulness and grounding exercises can also help manage anxiety associated with impostor syndrome. These techniques promote self-awareness and provide tools to combat feelings of inadequacy during high-pressure situations.
Therapists specializing in professional women’s therapy understand the unique challenges women face in demanding environments. They offer tailored support to help clients redefine success on their terms, empowering them to embrace their capabilities.
Overcoming impostor syndrome is a journey, but with the right support, it’s possible to break free from self-doubt. By addressing impostor syndrome in therapy, professional women can unlock their full potential and thrive in every area of life.
To learn more, contact Marsh Psychology Group. We proudly help clients in Huntington Woods, MI, and Royal Oak, MI.
Do you tend to start feeling unhappy around the same time each year? If so, you might have seasonal affective disorder (SAD), a type of depression that the American Psychiatric Association estimates affects about 5% of U.S. adults. Below, we explore what causes SAD and describe the symptoms that it often produces. What Causes SAD? […]
Do you tend to start feeling unhappy around the same time each year? If so, you might have seasonal affective disorder (SAD), a type of depression that the American Psychiatric Association estimates affects about 5% of U.S. adults. Below, we explore what causes SAD and describe the symptoms that it often produces.
Researchers are still working to determine exactly what causes seasonal affective disorder. However, studies suggest that SAD may be connected to circadian rhythms, melatonin levels, and serotonin levels, all of which can be affected by the changing seasons.
As its name suggests, seasonal affective disorder is related to the change in seasons, beginning and ending around the same time each year. Most people with this condition tend to feel depressed in fall and winter, but some grow depressed in spring and summer. When SAD occurs, it can make someone:
In some especially severe cases, individuals with SAD may experience suicidal thoughts.
If you’re experiencing the seasonal affective disorder symptoms listed above, you could benefit from speaking to a therapist with experience treating this condition. Our team has worked with numerous patients living with SAD, and we’ll be glad to meet with you and discuss the issues you’ve been experiencing. And if we determine that you do have SAD, we’ll recommend a customized course of treatment. Contact us today to schedule your first therapy session.
Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and increase your risk of […]
Do you struggle to get a good night’s sleep? If so, you’re not alone. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million Americans have sleep disorders. Unfortunately, failing to get enough high-quality sleep on a regular basis can impact your mood, impair cognitive function, and increase your risk of developing health conditions like dementia, heart disease, obesity, and strokes.
So, what can you do to help ensure that you get a good night’s rest? Here are eight tips for how to improve the quality of your sleep:
If you’re ready to take the next step with improving the quality of your sleep, contact us today. Our therapists have extensive experience treating anxiety, depression, and other conditions that can interfere with sleep. When you call, we’ll tell you more about our practice, answer your questions, and schedule a consultation at a date and time that’s convenient for you.
When the pandemic hit, many people began to work with their therapists online. But there were many skeptics who did not believe the benefits of Eye Movement Desensitization and Reprocessing therapy, also known as EMDR therapy, which is traditionally a hands-on therapy, could translate to online platforms. But as the pandemic unfolded and more and […]
When the pandemic hit, many people began to work with their therapists online. But there were many skeptics who did not believe the benefits of Eye Movement Desensitization and Reprocessing therapy, also known as EMDR therapy, which is traditionally a hands-on therapy, could translate to online platforms. But as the pandemic unfolded and more and more therapists began using EMDR therapy online, it became clear that this protocol was just as effective used virtually as it was in-person.
While anecdotal evidence has its place (and there is plenty of anecdotal evidence for online EMDR therapy), scientific research is now emerging that proves the effectiveness of EMDR therapy practiced online. One such study from 2021 is cited in this article.
If you know anything about EMDR, you know that it requires bilateral stimulation. Generally an EMDR therapist would facilitate the movement of their client’s eyes by moving their finger from left to right in front of the client’s face. However, this is not the only means to achieve bilateral stimulation. The client can actually be led to tap their shoulders or knees in a rhythmic sequence.
Thanks to platforms like Zoom, a therapist and her client can conduct face-to-face sessions and bilateral stimulation can still easily be achieved.
EMDR is a highly effective tool for helping individuals heal from trauma. EMDR can also be used successfully to treat anxiety, eating disorders, obsessive-compulsive disorder, phobias and more.
Though the pandemic is over, many of my clients choose to continue our EMDR sessions online. They find doing this work from the comfort of their own home helps them feel safe. Online sessions are always secure and confidential.
If you have any questions or would like to schedule your first session, please give my office a call.
SOURCES:
https://www.emdria.org/research/online-emdr-therapy-recent-research-and-overview/
https://www.bythewellcounseling.com/can-you-do-emdr-therapy-online/
https://emdrhealing.com/online-emdr/
At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not […]
At some point in their life, many people will face a mental health crisis. Perhaps it is the stress from a divorce, anxiety from a move, or grieving the loss of a loved one. There are numerous ways we can tackle mental health to make our entire well-being a priority. But one method that not nearly enough people speak about is gratitude.
Gratitude, or a feeling of thankfulness, is a powerful alchemist. It can instantly and dramatically change your mood. When one is feeling grateful, it is hard for them to feel anything else. And while you can easily think about all of the things you are thankful for, it is a better idea to write them down in a journal.
Here are some of the mental health benefits of keeping a gratitude journal:
It Helps Us Feel Valued
When we recognize how many blessings we have been given, it is natural for the perception of our own value and worth to increase. This boost in value and self-esteem has been shown to decrease feelings of anxiety, depression and stress.
It Minimizes Negative Behaviors
As I mentioned, when we are focused on the positive, it is almost impossible for us to think about the negative aspects of our lives. This focus on positivity translates into better choices and behavior. We become kinder as well as more empathic and generous. These new ways of feeling and being continually perpetuate goodness coming into our life. And the new cycle continues.
It Helps Motivate Us
When we allow ourselves to feel grateful, we begin to feel more and more inspired. This newfound inspiration ignites our inner passion and motivates us to become our best selves.
I cannot recommend gratitude journals enough. I have seen them perform miracles in my clients’ lives. If you need some help getting started on your gratitude journey, get in touch with me. I would love to discuss more how gratitude journals, and counseling in general, may be able to help you with the mental health challenges you are facing.
SOURCES:
https://www.wellrx.com/news/how-a-gratitude-journal-can-support-your-mental-health/
https://www.sportskeeda.com/health-and-fitness/6-mental-health-benefits-keeping-gratitude-journal
https://www.psychologytoday.com/us/blog/comfort-gratitude/202006/the-positive-impact-gratitude-mental-health
Career women often face unique challenges in the workplace, especially when confronted with gender bias. Breaking through the glass ceiling can be difficult, but with the right support, it is possible to overcome these barriers. In Huntington Woods, Michigan, Marsh Psychology Group offers career women the tools to navigate and rise above these challenges. Understanding […]
Career women often face unique challenges in the workplace, especially when confronted with gender bias. Breaking through the glass ceiling can be difficult, but with the right support, it is possible to overcome these barriers. In Huntington Woods, Michigan, Marsh Psychology Group offers career women the tools to navigate and rise above these challenges.
Gender bias can take many forms, from unequal pay to limited leadership opportunities. These barriers can create feelings of frustration, self-doubt, and exhaustion. Therapy provides a safe environment to process these experiences and develop strategies to address the impact of workplace discrimination.
Working with a therapist allows career women to explore the emotional effects of gender bias and build resilience. Through therapy, women can cultivate assertiveness, develop effective communication skills, and strengthen their confidence to excel in male-dominated spaces. Therapy not only helps overcome internalized limitations but also empowers women to advocate for themselves.
For career women in Huntington Woods, MI, therapy serves as a powerful tool to break the glass ceiling. By addressing the emotional and psychological toll of gender bias, therapy promotes both personal and professional development, offering a path to success, fulfillment, and equality in the workplace.
To learn more about career therapy for women, contact Marsh Psychology Group to schedule a consultation. Our team looks forward to working with you and answering any questions you may have.
When most people commit to a fitness routine, they do so to improve their physical health. Perhaps they need to lose weight or find a natural way to lower their blood pressure or blood glucose. And while exercise definitely impacts a person’s physical health, it also significantly impacts their mental health as well! Here are […]
When most people commit to a fitness routine, they do so to improve their physical health. Perhaps they need to lose weight or find a natural way to lower their blood pressure or blood glucose. And while exercise definitely impacts a person’s physical health, it also significantly impacts their mental health as well!
Here are just some of the ways fitness positively impacts your mental health:
Helps to Relieve Stress
Have you heard that regular exercise is one of the best ways to beat the effects of stress? Physical activity is thought to reduce stress by reducing the levels of stress-related hormones such as cortisol and adrenaline. And studies have found exercise can even make us resilient to stress.
Improves Self-Confidence
When we feel depressed, we don’t have the get-up-and-go to exercise. By not exercising, we put on weight, which can significantly decrease our confidence and self-worth. Committing to an exercise plan can help to rebuild our confidence and worth. In fact, studies have found regular exercise can contribute to improved body image.
Promotes a Better Night’s Sleep
We tend to overlook how important proper sleep is for our overall mental health and well-being. While a variety of factors can impact our quality of sleep, physical activity appears to be particularly influential. It seems exercise not only helps us fall asleep faster, but helps us stay asleep longer as well.
Improves Cognitive Functioning
And finally, exercise is also thought to boost our mental clarity and improve our memory. Those who have suffered from depression, anxiety or PTSD and CPTSD know that our cognitive function can take a hit when our mental health takes a hit.
These are just some of the ways regular exercise can improve your mental health. And of course, I also encourage you to speak to someone about the mental health challenges you are facing. Just as you often need a trainer to show you how to exercise properly, you may need a trainer to help you get into the best mental health of your life!
SOURCES:
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay
https://www.healthline.com/health/depression/exercise
They say there are only two things in life you can count on: death and taxes. I would add a third: changes. Every person goes through changes in life. And some of those changes can be significant. Whether you are graduating, starting a new job, moving to a new city, or ending a relationship, you […]
They say there are only two things in life you can count on: death and taxes. I would add a third: changes. Every person goes through changes in life. And some of those changes can be significant.
Whether you are graduating, starting a new job, moving to a new city, or ending a relationship, you may find dealing with change to be stressful. But there is good news. Counseling can absolutely help you navigate these big life changes so you can make the absolute best decision for you.
Here are some ways counseling can help with big life changes:
Managing Expectations
There’s the change itself, and then there’s what we expect life to be during and after the change. Often we can feel stress when reality does not align with our expectations of reality. Counseling can help you manage your expectations so that the transition is peaceful and realistic.
A Positive Framework
Change means one door closes as another one opens. But many people put all of their focus and attention on that closing door. Focusing on an ending can make us feel depressed and anxious.
A counselor can help you focus on the new opportunities ahead of you. This can improve your state of mind, which will ultimately help you make the most of the current situation.
Self-Care
For many of us, change means burning the candle at both ends and not taking care of ourselves. Counseling can remind us (as many times as needed) that we need to make our physical and mental health a priority during this transition.
Now that you see some of the ways counseling can help you through the biggest changes in your life, it’s time to find a counselor who can help you find insight and fresh perspective. If you’d like to explore counseling further, please reach out to me. I’d be more than happy to answer any questions you may have.
SOURCES:
https://onlinedegrees.bradley.edu/blog/six-ways-counselors-can-help-clients-dealing-with-major-change/
http://creativeresolutionsinc.com/2021/07/20/how-counseling-can-help-you-through-life-changes/