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These are stressful times for all of us. The pandemic, as well as daily life during these uncertain times is testing our emotional resilience. Here are three strategies you can add to your self-care toolbox which will help manage your anxiety and limit worry during all of this uncertainty. 1. Stay in the Present Moment […]
These are stressful times for all of us. The pandemic, as well as daily life during these uncertain times is testing our emotional resilience. Here are three strategies you can add to your self-care toolbox which will help manage your anxiety and limit worry during all of this uncertainty.
1. Stay in the Present Moment
It is easy to be in our head too much, worrying about the past or the future and feeling strung out between the two. It is easy to feel that you are spiraling, and your anxiety is growing. It is easy to get distracted and obsessively follow the news or social media stories and forget about everything else.
Staying in the moment means being present to the here and now. It means not being distracted by the things we cannot control but rather, engaging with what is. We do not have control over the outside world, but we do have control over what is inside of us.
Instead of filling your mind with worrisome news, look at what is going on right in front of you. Get in touch with your senses. What can you see, hear, touch, taste and smell right now? Play with your kids or your pets, cook a new recipe, or take a warm bath. In this way, you are tending to your physical and emotional needs, and this helps you to stay out of your head and stay in the now moment.
During challenging times, pay attention to your body signals like shallow breathing, feeling shaky, feeling chest tightness or lightheadedness. Try not to see these signals as something additional to worry about, but rather as signs that alert you to take a break.
Pause and get still. Be there for yourself.
Reconnect with what is going on around you. Practice a grounding technique by focusing on those five senses and your breath.
2. Feel and Accept Your Feelings
We all experience an increase in uncomfortable feelings during challenging times. If we have to stay at home, there are fewer distractions to take our mind off fearful thoughts and difficult emotions. But remember we are meant to feel our feelings.
Fighting your feelings and running away from them will create more stress.
Let your feelings happen. It will not feel comfortable right away or be easy, but resisting feelings will in the end, be more painful.
Stop telling yourself that you should not feel a certain feeling, or that you are weak or too sensitive or being ridiculous. Stop shaming yourself for feeling whatever you are feeling.
When we invalidate or ignore our feelings, it is harmful to our mental well-being. It breaks down our self-esteem and leaves us feeling defective and alone. It creates a disconnection from ourselves that can lead us to feel confused about our decisions because we no longer know how we feel or what we want.
Staying mentally healthy during difficult times requires you to feel your feelings and to process them, which means not fighting or avoiding them.
3. Engage in Something Meaningful
It is important for our mental well-being is to engage in something meaningful.
When we learn not to make our feelings a problem, it creates the space we need to engage with something meaningful, something that is important to us, and something that brings us joy.
We can choose something new, something fun or active, or something creative. We can come up with new projects or can focus on being productive. We can improve our relationships by having some fun or being caring toward each other. We can take time to play with our kids and pets.
This is not about denying or avoiding the realities of a difficult situation. It is about preserving the mental energy needed to deal with it in the most effective and compassionate way possible.
Whatever it is, choose something. Get present and engage with it. It will take your mind off things. It will give you a break.
A big part of preserving our mental energy and health, is maintaining a sense of purpose in the face of a crisis. So remember, we must stay in the moment as much as possible, feel our feelings, accept ourselves and accept where we are in this process of adjustment and adaption.
Be well,
Carol Van Kampen, LMSW
Carol Van Kampen, LMSW is a individual private practice psychotherapist who specializes in anxiety, depression, grief and trauma treatment at Marsh Psychology Group. Contact her at marshpsychologygroup.com
cvankampen@marshpsychologygroup.com
https://marshpsychologygroup.com/carol-van-kampen-lmsw/
The LGBTQ movement has made some landmark strides in the past decade. The “Don’t Ask – Don’t Tell” policy was repealed, health insurance discrimination has been prevented, and same-sex marriage has been legalized nationwide. This, in combination with greater awareness and visibility of lesbian, gay, bisexual, and transgender (LGBT) people in society and the media, […]
The LGBTQ movement has made some landmark strides in the past decade. The “Don’t Ask – Don’t Tell” policy was repealed, health insurance discrimination has been prevented, and same-sex marriage has been legalized nationwide. This, in combination with greater awareness and visibility of lesbian, gay, bisexual, and transgender (LGBT) people in society and the media, has helped LGBTQ teens find the courage to come out to their families and friends.
Though it is easier for teens to come out today than in generations past, that does not mean they do not need support, and plenty of it. Here are a few important ways you can support LGBTQ teens in coming out:
1. Encourage Authenticity
There are different levels of coming out. Some teenagers may find the courage to say the words, yet still have a hard time fully expressing themselves. If left unchecked, this muted self-expression can lead to anxiety and depression down the road. Try to find ways to let young people in your life know they can be 100% authentic around you.
2. Help Create Safe Spaces
Take a look around your local community to see if there are safe spaces for LGBTQ youth. If not, what can you do to change that? You might want to consider contacting school board officials and encourage them to adopt inclusive policies. Another way to ensure your community is safe for LGBTQ teens is to not tolerate hate speech. There are also many resources online that offer the best practices in creating safe spaces for LGBTQ youth.
3. Join the Fight
Though the LGBTQ movement has come a long way, there is still much that needs to be done to ensure full LGBTQ equality. You can join the fight and stay up-to-date on local, state and federal advocacy.
If you know an LGBTQ teen who needs some extra support and encouragement while coming out, you might suggest they speak with a professional counselor who can facilitate communication with family members and also offer coping tools and strategies.
The COVID-19 pandemic has changed our lives in innumerable ways. But, as stressful as this lockdown has been for most of us, we have learned much about ourselves as individuals and as a nation. Another silver lining that has emerged from this crisis is a new awareness and embracing of treatment tools that have been […]
The COVID-19 pandemic has changed our lives in innumerable ways. But, as stressful as this lockdown has been for most of us, we have learned much about ourselves as individuals and as a nation.
Another silver lining that has emerged from this crisis is a new awareness and embracing of treatment tools that have been available for some time. Telehealth (or telemedicine) and online therapy have been around for decades but are now experiencing a surge in popularity because of the mandatory quarantine.
Once life gets back to normal, will these virtual tools fall by the wayside? It’s doubtful because they simply offer too many benefits to patients and providers.
Here are some benefits of online therapy and why you may want to start making the switch:
In some rural areas of the country, it’s not easy to find qualified mental health therapists. Online therapy would provide access to care to anyone that needs it, regardless of where they live.
Online therapy would allow for the integration of behavioral health care and primary care. This will ultimately lead to better outcomes for the patient.
Despite the progress we’ve made over the last couple of decades, there is still a stigma attached to mental health treatments. This stops many people from seeking the help they need. Online therapy means an individual can receive help from the comfort of their home without anyone knowing.
How often do patients cancel appointments or show up late because of other family and/or work responsibilities or traffic jams? Access to online therapy would reduce many of these scenarios.
We are currently seeing a situation where it isn’t safe to be around other people. And yet, should a person lose access to mental health care because of illness and disease? Certainly not.
What about unsafe weather? In many parts of the country, there are snowstorms, icy roads, and hurricanes that make it impossible to travel safely.
Online therapy allows people to receive the help they need, regardless of any unsafe conditions.
Oftentimes the people who need therapy the most are the very people who find it difficult to leave their homes or navigate the outside world. Online therapy allows bedridden patients and those with debilitating chronic illnesses access to the help they need.
I offer online therapy to patients because I want to help as many people as I can as safely as I can. If you’d like to explore this style of treatment, please get in touch with me.
SOURCES:
Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish. Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And […]
Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish.
Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And many of us have been feeling our own mental anguish from this extended isolation.
Who knows how long this may go on? While none of us have control over what our governments do, we do have control over ourselves and our perceptions of the world. With this in mind, here are some tips for coping with social isolation, for however long it goes on.
If you’re paying attention, it almost seems as if the media is trying to confuse us and cause panic more than report on actual news. Watching too much news doesn’t help anyone’s anxiety levels, so stay informed as best you can but don’t binge-watch.
Being isolated can get very boring very quickly so it’s important that you try and get creative with your time. This could mean painting the living room and rearranging the furniture or getting your husband and kids to learn a new language with you. It could mean experimenting with an old recipe or making up a game with your kids. Just have fun and think outside the box!
Now is a great time to reconnect with friends and loved ones you haven’t spoken to in a while. And technology like Skype and Facetime makes it incredibly easy to chat with someone no matter where in the word they are.
A lot of the anxiety we may feel comes from the fact we aren’t moving our bodies as much as we usually do. It’s important to stay physically active during this time. So get outside and get some sun. Go for a walk or ride your bike. Not only is exercise good for us physically, but physical activity releases endorphins that make us feel good mentally and emotionally as well.
The world is a chaotic place right now and it seems we are being hit with noise and negativity from all sides. It’s important to make time each day for some quiet meditation.
If you’ve never meditated before, that’s okay. Just try it.
One of the easiest ways to meditate is through a listening meditation. Find a space in your house where you can be alone and get into a comfortable position. Close your eyes and breathe deeply in and out… and simply listen to the ambient sounds.
What do you hear? The buzzing of a light? A fly? Your dog’s collar rattling down the hall as he scratches. Expand your hearing to see what else can you hear outside your house. Birds? Lawnmowers? Traffic?
Simply breathe and listen intently for 5-10 minutes. When you listen, you can’t think at the same time, and so you will notice finally your thoughts go quiet. This is paradise!
If you find that the social isolation is really beginning to trouble you and you’d like to speak with someone, please get in touch. I would be happy to discuss how I may be able to help.
SOURCES:
Experiencing the death of a loved one is one of the most painful things each person must face. The shock of your beloved friend or family member having passed away, along with the finality of their death is difficult to deal with. Everyone Mourns Differently The process of mourning is a very personal experience. Because […]
Experiencing the death of a loved one is one of the most painful things each person must face. The shock of your beloved friend or family member having passed away, along with the finality of their death is difficult to deal with.
Everyone Mourns Differently
The process of mourning is a very personal experience. Because grief is so personal, each person reacts differently to the death of a loved one; your instinct may be to reach out and connect, and the instinct of your friend or relative may be to retreat, distract themselves with work or hobbies or shut down.
Your relationship with the deceased was a unique one, so the process in which you grieve the loss will also be unique and personal to you. The close friends and family that you would expect to be there for you in one of the most challenging times of your life may not be present in the way you’d hoped or anticipated. Even your spouse or partner may not provide the comfort you’d expect.
Relationships Impacted by Grief Will Change
Although it’s disappointing and hurtful to experience what feels like a breakdown in your relationships when you need them the most, you must realize that your friends, family and spouse are likely also affected by grief, and going through their own process of mourning.
It’s also important not to rely solely on your spouse for comfort. It’s healthier for both of you, and will ease the stress on your marriage, if you have other people to turn to for help.
The impact of grief is an incredible strain on your existing relationships, as who you are as a person is temporarily altered as you struggle to cope with the loss and find a way to move forward. Your close friends and loved ones may have difficulty coping with how you’re mourning, causing them to pull away temporarily. They could also be very used to seeing you as a source of strength, and a pillar, and seeing you in this vulnerable state (in addition to possibly dealing with their own grief) is more than they can bear.
Seek Out New Sources of Support
Maintaining relationships takes effort, and they’re vulnerable to the difficulties we face as we move through life. You may need to turn to distant family members, other friends or acquaintances, make new connections through bereavement groups or seek professional help from a mental health counselor to find solace and understanding.
Although we can expect bereavement to change our relationships, we can also expect some semblance of normalcy as everyone affected copes with the loss over the passage of time. By forgiving friends or loved ones who weren’t there for you as you dealt with your grief, you can re-establish lost connections.
If you’re having difficulty with your relationships as you grieve and need some understanding and guidance, please give me a call and we can set up an appointment to talk.
How many mornings have you shut off that alarm, wishing you could just work from home in your PJs? Well now many of us are getting our wish thanks to COVID-19. While in theory working from home may seem ideal, the reality for many of us is that it’s, well, kind of a pain. Particularly […]
How many mornings have you shut off that alarm, wishing you could just work from home in your PJs? Well now many of us are getting our wish thanks to COVID-19.
While in theory working from home may seem ideal, the reality for many of us is that it’s, well, kind of a pain. Particularly if you have young children home from school that you now have to teach while still keeping productive at work.
The fact is, this sudden and unexpected disruption to our daily lives has many of us feeling stressed!
Here are some ways you can cope with working from home for the unforeseeable future.
If you don’t have a dedicated home office, you’ll want to figure something out ASAP. Having the right space at home will help you focus on the tasks at hand. It will also automatically set boundaries with family.
Do you have a spare room you can use? Is there an area in your finished basement that could work? If not, clear off the dining table and set up there.
You may want to treat the next 2-3 weeks as a sort of family vacation, but it’s best if you and the kids stick to your regular routines. That means getting up and going to bed at the same time, showering, getting dressed and having breakfast as you normally would. Straying from routine will demotivate you to complete the work that needs to get done.
While it’s important to keep to your routines, that doesn’t mean you can’t take advantage of having more time on your hands. Instead of spending an hour plus on a commute each day, you could use that time to catch up on home projects that have been on your to-do list for a while. You can also use the added time to reconnect with your family.
Kids need structure, so give them some each day. This could mean giving them three options of how they will spend the afternoon: playing with Legos in the living room, watching a movie or quiet reading in their bedrooms. Be sure to take a break from work every couple of hours to check in with your kids to answer any questions they may have. Lord knows they ALWAYS have some!
On those days when you have to conduct many meetings and get much done, consider reaching out to family and friends to arrange virtual playdates with the kids. Thanks to Skype and FaceTime, your virtual babysitters can read, play games and interact with your kids online while you get some important work done.
If you find you are getting a bit squirrelly, even after following these tips, you can always reach out to a mental healthcare provider who can give you some more ideas of how to manage the stress.
If you’d like to speak to someone, please reach out to me. At this time, I am able to conduct sessions via phone or Skype, so you don’t even have to leave your home if your state is on lockdown.
SOURCES:
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
“Dogs have a way of finding the people who need them, and filling an emptiness we didn’t ever know we had.” – Thom Jones For many of us, our home is just a house unless there is something with four legs and a tail sharing the space with us. Our pets are not only cuddly […]
“Dogs have a way of finding the people who need them, and filling an emptiness we didn’t ever know we had.”
– Thom Jones
For many of us, our home is just a house unless there is something with four legs and a tail sharing the space with us. Our pets are not only cuddly and cute, they give us unconditional love.
But it turns out our pets actually offer us more than “just” unconditional love; they seem to also have the ability to help our physical and mental well-being.
Research has found that the bond we share with our animals can do everything from improve our cardiovascular health to lower our cholesterol and decrease our blood pressure.
Beyond these physical health benefits, our animal companions can help our mental and emotional life as well. Here are some ways your pet is better than medication.
Have you ever just watched your dog or cat find a swath of sun as it streams into your house in the afternoon? They seem to luxuriate in the warmth and energy of the sun in those moments. Nothing else matters to them but enjoying the feeling of the sun on their body.
Our pets can teach us how to be more mindful and enjoy every moment of our life if we let them. Studies have shown that mindful meditation, which simply means to be fully in the present moment, helps alleviate stress and anxiety.
Let your pets be an example and try and spend more time just “being” instead of “doing” so much.
Let’s face it, each of us faces our fair share of stress in life. But research has shown that our dogs and cats act as de-stressors. This is why a growing number of companies such as Atlantic Health System, Mars Inc., Amazon, and Etsy, to name a few, are allowing employees to bring their dog to work.
College students are a segment of the population that also feels a lot of stress. When the University of British Columbia brought therapy dogs on campus, allowing a group of 246 students to pet and cuddle them, the students reported their stress levels decreased significantly after the interaction.
There are numerous accounts of war veterans who, when they experience pain and agitation, are comforted by their service dog who will run into the room, somehow sensing their need for empathy.
Recent findings from the University of Vienna suggest that dogs can sense emotions and even differentiate between good and bad ones. There are numerous reports of cats living in nursing homes, sensing when someone is about to pass and going to lie on their bed.
The long and short of it is, when we are feeling tired, scared, sad and alone, our pets are there to remind us that we are not alone and that they love us very much. For those of you who have pets, hold them tight and show them your appreciation. For those of you that don’t have pets, it may be time to take a trip to the local shelter.
Raising kids is one of the toughest jobs on the planet. You do everything you can to make sure they stay safe and healthy. And then a study comes out that states that happy kids grow up to be more successful adults. (Great, so now they have to be happy as well!). It turns out that happiness is a […]
Raising kids is one of the toughest jobs on the planet. You do everything you can to make sure they stay safe and healthy. And then a study comes out that states that happy kids grow up to be more successful adults. (Great, so now they have to be happy as well!).
It turns out that happiness is a big advantage in the real world. According to the study, happy people are more likely to earn a college degree, land a good job with better pay, and get promoted more quickly than unhappy people.
So how exactly can you help your teen transform into a happy and successful adult?
Build Resilience
Part of being happy comes from knowing your own resilience; knowing that when life knocks you down, you’ll get right back up. Resilience isn’t a latent talent, but a skill that can be developed.
You can help your child build resilience by teaching them how to put things into perspective. Being able to face challenges and adapt to constant change means recognizing the significance, or insignificance, of life events. Teach your kids not to sweat the small stuff and choose their battles wisely.
Instill Productivity
Feelings of accomplishment naturally lead to happiness. We feel good about ourselves when we are productive individuals. You can instill productivity in your child by helping them make decisions on their own over time. The more autonomy an individual has, the more able they are to get things done.
It’s also important that you help your teen discover their interests, talents and abilities. People that known their passions and what makes them tick have a knack for reaching goals.
Encourage Independence
It may seem counterintuitive, but teenagers cannot gain independence on their own. They simply don’t have the perspective or experience necessary to separate from you. Independence is actually a gift you give to your children. You can help your teen become more independent by:
You and your teenager are embarking on an exciting journey; one with many ups and downs. The best thing you can do is to let your kid know you are there for them and that they can talk to you about anything. Good communication is crucial during this time.
If you could use some help talking with your teenager, consider family therapy. A therapist can facilitate effective communication and offer tools that will help your teen become the adult they are meant to be.
If you’d like to explore therapy, please be in touch. I’d be happy to discuss how I might be able to help you.
The teenage years can perhaps be best described as a time of physical, emotional and social tumult. Changes happen so rapidly in adolescence, that neither child nor parent really knows how to cope. Teenagers often become more detached from their family during this time. In fact, parents become less important in their teenager’s eyes, as […]
The teenage years can perhaps be best described as a time of physical, emotional and social tumult. Changes happen so rapidly in adolescence, that neither child nor parent really knows how to cope.
Teenagers often become more detached from their family during this time. In fact, parents become less important in their teenager’s eyes, as their life outside the family develops.
While this is a normal and healthy part of development, it is not an easy place for parents to be. They must be able to let go of their children while still recognizing the warning signs of adolescent depression. This can be difficult because some moodiness is normal during the teenage years.
Here are 5 signs that your teen may be suffering from atypical depression and asking for help.
1. Mood Swings
As I just mentioned, thanks to the cocktail of hormones suddenly surging through a teenager’s body, it is quite normal for them to have mood swings. So how can you tell what’s normal and what is a sign of mental illness? You have to trust your parental instincts here. You know your child better than anyone and should be able to recognize any significant shift in mood. Particularly look for mood shifts that seem to have no root cause.
2. A Change in Behavior
It is normal for a teenager to have a certain kind of behavioral change. Normal changes include challenging authority a bit more and claiming their independence. What’s not normal is for your child to suddenly start presenting as a different person to you. This can be a sign of depression.
3. Substance Abuse
Most teens experiment a bit with drugs and alcohol. But you should see red flags if your teenager is chronically abusing substances and coming home drunk or high on a fairly regular basis. It is especially important to act immediately if your family has a history of substance abuse.
4. Self-Harm
Those teens who are experiencing significant emotional turmoil may choose to take their emotions out on themselves by cutting, hitting or hurting themselves in some other manner.
5. Talk of Suicide
While teenagers can definitely be prone to drama and overreacting to events, no parent should ever ignore talk of suicide. With teen suicide rates on the rise, particularly among girls, any mention or attempt should immediately result in professional help.
If you or someone you know has a teenager who is showing one or more of these signs and would like to explore treatment options, please be in touch. I would be happy to discuss how I might be able to help.