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Do you find yourself setting New Year’s resolutions each year, only to forget about them months, weeks, or even days later? If so, you’re not alone. According to statistics published by Forbes, the average resolution lasts only 3.74 months. In fact, so many people abandon their resolutions that January 17 has been declared by many […]
Do you find yourself setting New Year’s resolutions each year, only to forget about them months, weeks, or even days later? If so, you’re not alone. According to statistics published by Forbes, the average resolution lasts only 3.74 months. In fact, so many people abandon their resolutions that January 17 has been declared by many sources as “Ditch New Year’s Resolution Day.”
If you want to stay committed to your New Year’s resolutions this year, you may want to consider setting more realistic goals. Rather than attempting lofty resolutions that will require you to overhaul your entire life, decide to slowly incorporate smaller habits and routines. For example:
Notably, action-oriented resolutions tend to be more successful than avoidance-oriented resolutions. So, if your goal is to eat healthier this year, you may want to resolve to cook one new nutritious meal each week rather than saying that you’re going to stop eating sweets.
Everyone can benefit from speaking to a therapist, so if you don’t already attend therapy, now’s the perfect time to start doing so. The therapists on our team can help you identify areas where you may have room for improvement, show you how to set realistic goals, and guide you toward achieving those objectives. Contact us today to schedule your first therapy session.
Life has been beyond challenging for most of us the last couple of years as we’ve dealt with a global pandemic and subsequent lockdowns. And just when we thought we were all out of the woods and life was back to normal, we now find ourselves facing sky high inflation, a recession, and the threat […]
Life has been beyond challenging for most of us the last couple of years as we’ve dealt with a global pandemic and subsequent lockdowns. And just when we thought we were all out of the woods and life was back to normal, we now find ourselves facing sky high inflation, a recession, and the threat of WW III. Needless to say, these events can trigger some pretty strong emotions in us.
We never want to fully deny our emotions. Feeling them is how we process the events of our lives. But there comes the point where we need to figure out a way to move through the emotions and get safely to the other side. One of the most effective ways to do this is through mindfulness.
Mindfulness is a simple, non-judgmental awareness of the present moment. It is a powerful way to connect with our bodies and emotions, but in a higher state of awareness.
Mindfulness helps us regulate our emotions by putting us in a calm and relaxed state of presence. From here we can have a more mature and sensible point of view of the events in our lives.
Second, when practiced regularly, mindfulness can help us develop skills that promote emotional maturity and self-regulation. These skills include self-awareness and attentional control.
And finally, mindfulness can increase the time between trigger and response. In this way, mindfulness acts a bit like an advanced warning system, alerting us to a potential ugly scene, giving us time to engage in emotional self-monitoring. This gives us the opportunity to choose our emotional response very, very carefully.
There are many online resources for getting started with a mindfulness meditation practice. Spend some time searching Google and exploring Youtube for some helpful sites and videos.
If you are interested in working privately with someone on regulating your emotions, please reach out to me. I use mindfulness in my practice with clients and would be happy to answer any questions you may have.
Sources:
https://blog.taylorstudymethod.com/mindfulness-and-emotional-regulation/
https://mentalhealthmatch.com/articles/skills/what-is-mindfulness-and-how-to-use-it-to-regulate-emotions
You’ve probably heard of meditation, a practice that focuses on clearing your mind to improve your overall well-being. But how familiar are you with it? Here are three things you never knew about meditation. 1. Meditation Has Been Around for Thousands of Years While meditation has grown increasingly popular in the United States over the […]
You’ve probably heard of meditation, a practice that focuses on clearing your mind to improve your overall well-being. But how familiar are you with it? Here are three things you never knew about meditation.
While meditation has grown increasingly popular in the United States over the past few decades, it has a much longer history. In fact, according to an article published by Psychology Today, wall art from the Indus Valley indicates that meditation may have been used as early as 5,000 B.C.E.
It’s common for people to turn to meditation when they’re already feeling stressed. But studies suggest that meditation doesn’t just relieve stress in the moment—consistently practicing meditation over a long period of time can reduce the inflammatory response to psychological stressors, making someone less reactive to stress and better able to recover from it.
Many people think of meditation as being something that you do on your own, but therapists often use meditation to treat patients who are struggling with stress, anxiety, depression, attention-deficit/hyperactivity disorder (ADHD), sleep problems, anger management, and various other issues. An experienced therapist can guide patients through meditation sessions and offer advice for how to practice mindfulness at home.
Fortunately, residents of this area won’t need to look far for professional help with meditation. Our therapists regularly incorporate meditation into their practice, and they can recommend the approach that’s most appropriate for your needs. Contact us today to learn more and schedule your initial consultation.
If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try: Naming three things you see Naming three sounds you hear Moving three body parts How Does the 333 […]
If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try:
Although the 333 rule doesn’t work in every situation, many therapists recommend it to patients living with anxiety because it helps to ground them. By concentrating on sights, sounds, and movements, patients can stop fixating on their worries and instead focus on the present moment. One of the benefits of the 333 rule is that it doesn’t require someone to be in a certain place or have access to a certain object—instead, they can use it virtually anytime and from almost anywhere. Patients can even practice the 333 rule when they’re not feeling anxious to start establishing it as a habit.
If you’d like to know more about how the 333 rule can help combat anxiety, contact us today. Our therapists have experience using the 333 rule and various other techniques to treat anxiety, and we can develop a care approach that’s customized to your specific needs. When you reach out, we’ll tell you more about our practice, answer your questions, and arrange a time for you to attend an initial therapy session. We look forward to meeting with you and helping you take the next step toward an anxiety-free life.
Being a working mom comes with immense responsibilities. Juggling career demands, family obligations, and personal needs can leave little time for self-care. This constant balancing act often leads to stress, burnout, and feelings of overwhelm. Therapy can play a crucial role in helping professional women manage stress, regain balance, and build resilience. Common Challenges for […]
Being a working mom comes with immense responsibilities. Juggling career demands, family obligations, and personal needs can leave little time for self-care. This constant balancing act often leads to stress, burnout, and feelings of overwhelm. Therapy can play a crucial role in helping professional women manage stress, regain balance, and build resilience.
Working moms often feel pulled in multiple directions. The pressure to excel professionally while being fully present for their families can be exhausting. Some common stressors include:
These challenges can take a toll on mental and emotional well-being, making stress management essential for professional women.
Therapy provides a safe and supportive space for working moms to express their concerns and identify strategies to cope with stress. Through evidence-based approaches like Cognitive Behavioral Therapy (CBT) and mindfulness techniques, therapists help professional women:
Therapy empowers working moms to prioritize their mental health while navigating their professional and personal lives with greater ease.
When professional women take the time to care for their mental health, the benefits extend to their families, workplaces, and relationships. By managing stress through therapy, working moms can feel more present, energized, and fulfilled.
If you’re a working mom struggling to manage stress, therapy can help. Contact Marsh Psychology Group and start prioritizing your well-being. We proudly work with clients throughout the Huntington Woods, MI, area.
The holidays are often a complex time for many people. On the one hand, there is a sense of joy in the air, while on the other hand, sorrow and grief because of either a loss or dysfunctional family dynamic. The following are some ways you can deal with family trauma around the holidays. Have […]
The holidays are often a complex time for many people. On the one hand, there is a sense of joy in the air, while on the other hand, sorrow and grief because of either a loss or dysfunctional family dynamic.
The following are some ways you can deal with family trauma around the holidays.
It’s important to not isolate over the holidays. Being around loved ones who support and care for you can be a comfort. Having said that, you’ll also want to have a plan that will allow you to get away from crowds and holiday festivities when you feel yourself become triggered or emotional. This may mean you drive separately to an event so you can leave when YOU want and need. Don’t be afraid to set boundaries and stick to them.
The holidays mean everyone is supposed to ‘put on a good face’ and act merry and jolly, right? No. It’s important to really feel your feelings, not ignore them or pretend they don’t exist. We can only heal from trauma by facing the full extent of our darkness. If you had plans to spend time with loved ones but suddenly feel angry, overwhelmed, anxious or depressed, do not deny these feelings and try to put on a good face so others have a good time. It’s better to gracefully bow out of the plans and be 100% genuine with your feelings.
When we relive our trauma and deal with big emotions, it’s easy to let self-care slip and eat poorly, drink too much and get far too little sleep. Dealing with trauma takes energy and mental clarity, and that will require you to treat your heart, mind, AND body with gentleness and care.
You may also want to speak with someone during this time. A therapist can help you navigate your feelings and offer coping strategies. If you’d like to explore treatment options, please feel free to call or email me.
SOURCES:
Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future. Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can […]
Rumination involves obsessively thinking about negative experiences and feelings. Some people replay events that occurred in the past, while others worry about situations that could potentially occur in the future.
Rumination tends to have a snowball effect—certain mental health conditions (including generalized anxiety disorder and obsessive-compulsive disorder) can cause someone to ruminate, and rumination can in turn worsen the symptoms of those conditions. Rumination often causes people to feel anxious, stressed, and depressed and makes it difficult for them to think, process their emotions, and sleep.
Rumination often becomes more intense over time, so when you start experiencing negative thoughts, it’s important that you attempt to stop them from progressing. You may want to try:
You should also pay attention to triggers that cause you to start ruminating and take steps to avoid them. For example, if you tend to ruminate late at night, try going to bed earlier or participating in an evening activity that will distract you from your thoughts. And when you do start to ruminate, acknowledge what’s occurring and remind yourself that it’s not healthy.
If you’ve tried the strategies listed above but still find yourself ruminating, you may want to consider reaching out to a professional. The therapists on our team are highly experienced with rumination and can provide you with personalized advice designed to help you stop ruminating and start living a healthier, happier life. Contact us today to schedule an appointment at a date and time that fits into your schedule.
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.