(360) 952-3070 [email protected]
Get Outside For Your Brain

Get Outside For Your Brain

by | Anxiety, Coping, General

When I am among the trees,

Especially the willows and the honey locust,

Equally the beech, the oaks and the pines,

They give off such hints of gladness

I would almost say they save me, and daily.

Excerpt, “When I Am Among The Trees” by Mary Oliver

We live in a world that allows us immediate, constant access to Internet spaces. This offers us accessibility, economic opportunity, entertainment, cultural exchange, education, and productivity. However, for as many benefits as there are, we’re also presented with challenges – Cognitive overwhelm, social isolation, distraction. Worldwide, we spend an average of six hours and 40 minutes per day on screens, and we average five or fewer hours in nature per week.

 

Research shares with us a wealth of information about how nature is beneficial for our emotional and cognitive health. When we disconnect and get ourselves into nature, we are happier, perform better on tasks, feel more energized, and experience real-time, literal connection to the world around us. The biophilia hypothesis (“biophilia” literally means love of life or love of living systems) suggests that humans have an innate tendency to seek connection with nature and other forms of life. This hypothesis states that spending time in nature triggers a physiological response that lowers stress levels. We have many studies that show humans perform better on cognitive tasks while listening to nature audio, pausing to view nature scenes, and green spaces adjacent to schools boost cognitive development in children. We know that adults perform better on work-related tasks when they, too, have access to green spaces.

 

Nature helps us feel joy, we become more creative, and moving our bodies further supports the metabolization of emotion. Neuroimaging studies have shown that being in nature activates regions of the brain associated with empathy and emotion regulation.

 

Back to social media for a sec – It’s important to acknowledge that we often see posts in the Internet space about folks who mountain climb, backpack across countries, and live on sailboats. It’s easy to engage in comparison and think of ourselves as not doing enough when we aren’t able to participate in viral-video-worthy feats. But, the nervous system doesn’t discriminate between the leaf on the tree at the top of the mountain and the leaf on the tree outside of your home.

 

Nature is everywhere, and can be free or low-cost to access. Some ideas, just to name a few:

  1. Sitting next to an open window
  2. Reading a book outside
  3. Picnicking with a loved one or friend
  4. Water balloon fight!
  5. Birding
  6. Journaling outside
  7. Hopscotch
  8. Disc golfing
  9. Running and/or walking
  10. Stargazing
  11. Laying in the grass and watching the clouds
  12. Gardening
 
Consider setting a goal of increasing your time spent outside by ten minutes per week, and notice what shifts. Do you have more brain space? More space in your body for your breath? Slow down and see what happens.
Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Journaling and Mental Health

Journaling and Mental Health

by | Coping, Counseling, General, Mental Health

If you have ever had a conversation with your therapist about coping skill development, you have probably received a recommendation to begin a journaling practice. Understandably, sometimes journaling is met with skepticism – What does writing about my emotions solve, and why is writing so widely recommended?

 

Processing Emotions

  • Putting emotion on paper engages the prefrontal cortex – the part of the brain which puts language to emotion, grounds us in the present moment, and assists in regulating emotion.

 

Memory Consolidation

  • Put simply, memory consolidation is a process by which information in short-term memory is transferred to long-term memory. Writing about your experiences – positive or negative – strengthens the parts of the brain associated with this consolidation. What this means is that, over time, we become better at accessing various parts of a memory (sound, taste, touch, smell, thought, etc.) and this allows us to better make sense of memories that may be difficult or traumatic in nature.

 

Stress Reduction

  • Journaling has been found to activate the parasympathetic nervous system (the “rest and digest” response/the antithesis of fight/flight/freeze). Cortisol levels drop, breath deepens, heart rate begins to slow. Suddenly, the writer is able to be more present with themselves as they process.

 

More than what researchers have shared with us about how journaling impacts the brain (as noted above), put simply – writing with and for ourselves fosters an internal relationship. We are in relation with ourselves more often than we are anyone else, yet rarely are we taught what it means to interact with self or how to do so in a compassionate way.

 

If you are interested in exploring journaling but are unsure where to start, here are some prompts to explore:

  1. I feel __________ about journaling because…

  2. My relationship with myself could be described as…

  3. I want my relationship with myself to be more…

 

Remember, journaling is as individual as you are. Let there be spelling mistakes, run-on sentences, scribbles, and even drawings. Humans are gritty and messy; let the way you cope be gritty and messy, too.

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Life Hacks For When Everything Feels Hard

Life Hacks For When Everything Feels Hard

by | Coping, Depression, General

Mental health challenges like depression, anxiety, and ADHD can make for difficult days. Ideally, with the right combination of therapy, coping skills, or medication, there won’t be so many hard days. But sometimes we hit a rough patch or experience a stressor or change in our functioning that leaves us feeling like even the smallest of tasks are impossible. If you’ve ever been there, you probably know the compounding effect and how hard it can feel to care for yourself and your space. There are many resources about how to manage these things from a longer-term perspective, but what do we do when we’re in the thick of it? Below you’ll find some specific examples, but the idea here is to tailor this general framework to what feels manageable in the moment. 

 

  • Release the expectation of what you “should” be doing
  • Do something even if you can’t do everything
  • Get creative with how it gets done
  • Ask for help 

 

Hygiene

For a lot of folks, showering can feel like a monumental task, so let’s go through some other options. Some people prefer to take a bath, or just turn on the shower and sit to conserve energy. For some, it’s the idea of getting out of the warm water that feels overwhelming, so picking out comfortable clothes or putting a heating pad on a towel to minimize discomfort does the trick. If all else fails, move to dry shampoo and baby wipes. Is it ideal? No. But you’ll feel better than you did before and that’s an accomplishment. 

 

Nutrition

Mental health challenges often directly impact appetite and nutrition; the type, frequency, and scheduling of eating and drinking can feel like a never-ending task. If this is you, think about foods that combine convenience and nutrition. Stock a bedside cart with non-perishable items that fuel your body so there’s no planning or preparing needed when you’re having a harder time. Throw out the rules of what’s expected if it sounds good to you and will give you energy. Lasagna for breakfast? Sure! Ham, cheese, and bread eaten separately but not put together into a sandwich? Why not! Keep a list of low-effort meal ideas on your fridge so that if seeing too many options feels overwhelming you can remove the burden of decision-making. Getting enough water can also be a challenge, so try adding flavor, sucking on ice cubes, stocking up on hydration aids/drinks, filling up one large water bottle for the day, or even bringing a water dispenser into your space.  If you find yourself struggling with nutrition long-term or feel like it is tied to other factors, please reach out to a therapist and/or dietician for help. 

 

Environment 

Many people find their home environment starts to reflect how they are feeling, and can sometimes begin to exacerbate the original difficulty. Again, we’re throwing out the rules that your space needs to look “perfect”, and instead focusing on the word “functional”. Your definition of functional will be individual, but in general, all it means is that you are physically safe and comfortable and can find the things you need with relative ease. Does it matter if your sheets match? Nope, but having sheets would likely feel better. Does it matter if you fold your clothes? No. But it would probably help to sort them into bins so you can find what you need. Does every surface need to be clutter-free? No. But make sure you can comfortably spend time in your home and have space to do other tasks will help them feel more manageable. 

 

Outsourcing

There is inherent privilege in being able to outsource certain care tasks (laundry, cleaning, meal prep, etc.) If you have the means to be able to do those by hiring someone, now may be the time to consider lowering your burden. That being said, for many people this is where asking for help from your supports must come into play. When you’re struggling, asking for assistance can feel embarrassing and shameful, but most people understand the struggle more than you might think. Ask for help in a way that feels manageable, but that would make an immediate improvement in your functioning. Ask your supports if they can grab a few grocery items on their next trip or run an errand for you, if they can take your dog for a walk or cover school pick-up. Some people find it easier to complete tasks for other people, so see if you and and a friend can swap tasks to benefit you both. 

 

These are small changes, and while it may not seem like much at first, showing up for yourself in these incremental ways helps to both provide the energy your brain and body need to move through, but also to signal to your brain that you’re worthy of care. It doesn’t matter how you show up for yourself, only that you do. 

 

 

 

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

7 Skills to Try When You Feel “Overwhelmed”

7 Skills to Try When You Feel “Overwhelmed”

by | Anxiety, Coping

Have you ever felt completely overcome by an intense emotions? Have feelings at times felt challenging to manage and overcome? The experience of being “overwhelmed” is uncomfortable and impactful in your life at work, home, or school.

 

Defining “Overwhelm”

Emotional overwhelm entails more than being stressed. You can feel submerged life’s current problems, to the point where you lack efficacy and feel frozen or paralyzed.

Compare the feeling of being overwhelmed to being submerged in a rough wave. It’s a scary experience! You may not know which way is up or what way to swim. You may feel stunned and unable to react. You may be unable to think or act rationally or functionally.

 

Whether brought on by events in the world (ahem, global pandemic) or events in your work or family life, emotional overwhelm can occur for a short burst of time or over a much longer period.

 

Sometimes, like many are experiencing in 2020, a series of hardships and challenges occurring in rapid succession can trigger someone to feel overwhelmed. Common experiences that may have lead to emotional overwhelm this year include:

 

  • Suddenly homeschooling your children
  • Experiences of racism or discrimination
  • Worry about systemic or political matters
  • Quarantining and isolating from friends
  • Cancellation of social hobbies and sports
  • Physical illnessor worry about COVID-19
  • Traumatic events
  • Relationship crises
  • Increased workload
  • Serving as a front-line worker
  • Newly working from home
  • Getting laid off or furloughed
  • Financial distress and insecurity
  • Deadlines and time constraints
  • Death of a loved one
  • Wildfires or other natural disaster
  • (And can we also add Murder Hornets?)

 

Managing Emotional Overwhelm

Here are some strategies that can help mitigate feelings of overwhelm:

 


  1. Embrace Anxiety

Fighting against high anxiety doesn’t help. In fact, it can add on a “secondary anxiety” that makes you feel anxious about your anxiety. Instead, try to remember that anxiety is an expected response to being out of your comfort zone. It is a “normal” human emotion.  The feeling is uncomfortable but not dangerous.

Acceptance means allowing for uncertainty and discomfort, mindfully acknowledging it, and keeping on with what you can do instead of dwelling on what you can’t. Sometimes “acceptance” means non-judgmentally sitting with the feeling in your body, assuring it that it’s “welcome,” and allowing yourself to experience it with curiosity.

If you’d like to learn more about this skill, check out “The Happiness Trap: How to Stop Struggling and start Living” by Russ Harris.

 


  1. Challenge Negative Thoughts 

Distorted, negative thoughts build up as anxiety grows and can amplify your feelings of overwhelm. In his book “Feeling Good,” Dr. David Burns lists 10 common cognitive distortions that often fuel feelings of distress. By noticing negative thought patterns, stopping them in their tracks, and re-writing them with more balanced, neutral, and accurate thoughts, you should notice a reduction in distress.


  1. Practice Mindful Grounding–

If your feelings of overwhelm are future-oriented “what if” thoughts, try out 5-senses grounding skills to bring you back into the present. The Calm meditation app is a great resource for guided meditation and practicing being present.


  1. Prioritize and Let Go of the Rest

Ruthlessly cut out extraneous and optional activities that don’t fully align with your top priorities and core needs. There aren’t as many “shoulds” and “have-to’s” in this life as sometimes our culture makes it seem. What are the true “essentials” in your life?  Is there anything you can let go of for now?


  1. Center on Core Values 

If you are feeling powerless over world events and broken systems, center on your core values. Give your values a specific name (ex. Acceptance; Equality; Freedom). Imagine that your value is speaking to you right now. What does it whisper? Feel it encourage, uplift, and ground you. Imagine yourself feeling rooted in them.


  1. Get Organized

Write down your to-do list and track activities on you schedule. When life becomes too busy, holding these things in your head is too much. Your thoughts can spin with all of your to-do’s so you don’t forget. Let a piece of paper (or your smart phone) hold on to the to-do’s for you. If you struggle with staying organized, you might try out Microsoft To Do, an app for organizing lists and tasks.


  1. Start Therapy

There are times in everyone’s life when it’s time to ask for help. A therapist is able to help you identify triggers for your feelings of overwhelm and craft a coping plan specifically for you. Help is available! You don’t have to do this by yourself.

 

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

5 Ways to Cope with Anxiety as a Parent

5 Ways to Cope with Anxiety as a Parent

by | Anxiety, Coping

The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm.

 

Make a To-Do List
Ruminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs to be done into your phone or onto a sheet of paper, and as you write them down, visualize yourself removing this task from your mind onto the list.

 

Watch Your Language
Many times parents believe things will get better when their children move on to the next phase of their maturity. However, the truth is that the worry will continue until you change your pattern of thought. To do this, watch the language you use to describe things. Don’t use phrases such as, “this will be a disaster if I don’t get it done on time” or “I’ll die of embarrassment if I forget.”

Also change thoughts of “I have to” to “I want to”. For example, instead of saying “I have to sign the kids up for karate” say, “I want to sign the kids up for karate because I know they’ll love it.”

 

Get Some Fresh Air
There’s nothing like some fresh air and sunlight to ease anxiety. Put your baby in a stroller and go for a walk around the block, to a neighbor’s house, or a local park. Take your kids to an outdoor mall or sit on the patio of a frozen yogurt shop and share a frozen treat. You can also try your local library. Some libraries also have outdoor patio areas where you can read with your kids.

 

Practice Mindfulness Exercises
If your anxiety is difficult to control, try deep-breathing from your belly. While you do this, concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can help calm you when you’re feeling a panic or anxiety attack start to arise.

 

Use Your Support Network
Call your friends or family to chat or ask for advice. It may also help to vent with a Facebook parenting group or other online message board. You can also call your therapist and make an appointment and work through your challenges.

 

Try these tips to control and cope with your anxiety, and enjoy the time with your children free from worry.

If you find your anxiety to be impacting your ability to be a happy, successful parent, it might be time to speak with a professional counselor who can help. Please contact us today to schedule an appointment.

10 Awesome Mental Health Apps

10 Awesome Mental Health Apps

by | Anxiety, Apps, Coping, Depression, Motivation

According to statistics from the National Alliance on Mental Illness, each year about 1 out of every 5 Americans adults suffer from one form of mental illness or the other. Mathematically, that works out to 48.3 million of the total American adult population, and with a figure that high, it’s easy to see that you are not alone.

If you are presently living with any mental illness, there is hope. With the proliferation of tech (in the form of mental health apps), each and everyone living with depression, anxiety, or life stress can now access low cost support that can augment their work in individual counseling.

These apps strive to improve mental health by harnessing therapeutic processes and activities such as cognitive behavioral therapy (CBT), meditation, relaxation, etc. They can be a great supplement to the work you are doing with your counselor!

There are countless types of these mental health apps that you can easily download from Google Play store or Apple Store, but being that variety also comes with the attendant issue of difficulty in making a choice, with this article, we have stepped in to take away the pain and confusion by helping you handpick the top 10 mental health apps from around the internet.

For each app listed below, we have gone ahead to explain the notable features and benefits, state the price (where applicable) and also provide you with download links.

Please note that the under listed apps are, in no way, purported to be replacements for professional treatment. They are meant to provide aid and support.

With that out of the way, here are our top 10 mental health apps for Android and iOS.

  1. Gottman Card Decks

 This app is specifically designed to soothe those going through relationship stress. Designed by the popular Gottman Institute, just as the name suggests, the app comes in the form of a deck of cards which contains questions you can ask your spouse concerning your relationship. The Gottman approach to couple’s counseling is world renowned and now you can have access to Gottman’s relationship and communication skills in app format!  This app also suggests fun things to do and say to keep the fire ever blazing in your relationship.

With a rating of 4.7 and 4.8 stars on Play Store and iTunes respectively and tens of thousands of downloads, you can’t go wrong with this app when it comes to easing relationship stress.

The app is free on both iTunes and Play Store. Download from iTunes here and download from Play Store here.

  1. Insight Timer

Insight Timer is a multiple award-winning app for meditation, anxiety, sleep, and mindfulness. If you are looking for a way to reduce anxiety, manage stress, calm the mind, sleep deeply and improve happiness, then this is the app for you.

With upwards of 10 new guided meditations added for free every day, coupled with awesome music tracks from renowned artists available on the app to use in your sessions, it will be an awesome experience joining millions of other users in trying out this app.

Presently, the app has been downloaded over 1 million times on Play Store, and it is free to download with in-app purchases as a means for the developers to make their income. You can download the app on Play Store here and on iTunes here

  1. SuperBetter

Looking to improve your motivation and drive? SuperBetter is an all-rounder app that aims to help users build strength and resilience to overcome tough obstacles and challenges in life. Are you going through a stressful relationship, wanting to beat depression, overcome anxiety, survive a divorce, or get a job? SuperBetter is a good motivator to try.

You can download SuperBetter for free on Play Store here and here for iOS.

  1. Headspace

Headspace is a nicely designed app that aims to help you with meditation and mindfulness.

Apart from teaching you how to sleep mindfully, breathe and meditate, it is also designed to help you increase your focus level. There are also exercises on anxiety relief, stress management, and happiness.

The app is free with in-app purchases. Download it for Android here and for iOS here.

  1. iChill

Do you notice how anxiety or stress impacts you in both mind and body? Just as the name suggests, the iChill app is designed to help with whole-body stress management. The app is built to cut across several demographics: children, teens, adults, veterans, and more. iChill is also teaches users skills from the Trauma Resiliency Model.

The app is totally free. Download for Android here and for iOS here.

  1. Stop, breathe & think

This is a meditation and mindfulness app that breathing exercises and guided meditation to help with calming anxiety and sleeping better. It is also described to manage depression, tame anxiety and strengthen focus.

Download it for free on Play Store here and here. The app is loaded with in-app purchases.

  1. Relaxio

Relaxio is an app development company that has a consortium of apps that are all centered on meditation, and sleep.

If your stress levels are high, then you might want to consider checking out one of their apps at relaxio.net. You can download any of the apps that meet your specific needs from the site.

  1. Youper

Tagged the world’s most beloved AI assistant, the app uses quick therapeutic conversations to help you monitor your general emotional health. This is a good app to consider if your goal is to tame stress, depression, and anxiety.

The app is loaded with a beautiful mood tracker and uses Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy and other techniques to try to get you to maintain a calm mind. The app is free with in-app purchases. Get the Android version here and the iOS version here.

  1. Mindshift

Mindshift is a free app designed by Anxiety Canada Association using Cognitive Behavioural Therapy (CBT) as a core technology to help you tackle anxiety. The app is also designed as a tool to aid you to relax more, be more mindful and aid you build more effective ways of thinking.

Download the Android version here and the iOS version here.

  1. Calm Harm

This is an app developed by a Clinical Psychologist that is geared towards helping prevent self-harm.

The password secured app has 4 major categories (Distract, Comfort, “Express Yourself” and Release) that are strategically placed to help you progressively get out of the self-harm mindset.

The app is totally free, and you can get the Android version here. You can as well download the iOS version here.

 

Interested in reading more from our blog? Check out one of these additional blog articles:

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...