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Journaling and Mental Health

Journaling and Mental Health

by | Sep 18, 2023 | 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.

7 Skills to Try When You Feel “Overwhelmed”

7 Skills to Try When You Feel “Overwhelmed”

by | Oct 29, 2020 | ,

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...

Things You Might Feel Shame For, That Are Actually Very Common!

Things You Might Feel Shame For, That Are Actually Very Common!

by | Jul 18, 2022 | General, Self Acceptance, Self Worth, Self-Esteem

As therapists, we hear from people in all walks of life. Every client is different and comes to therapy with varied experiences, but one thing remains true; most people hold shame for things they don’t need to. When we feel shame, our brains will often make us think that we’re the only one who could think or feel this way, or that only terrible people would be. Aside from being a horrifically uncomfortable emotion, intense shame is detrimental to our overall mental health, relationships, and long-term self-esteem. 

 

While this is nowhere near a comprehensive list, below is a list of things I often hear in therapy, that are entirely normal. If you’ve ever had these thoughts, you are far from alone!

 

“When ____ died, I felt relieved”

 

What shame tells you this means: I must be a terrible person to feel a positive emotion after a death. Did I wish this upon them? 

 

What it actually means: You’re a human capable of compassion fatigue, empathy for an end to suffering, potential safety benefits to yourself or others, awareness of resource strain, etc. Grief is always complex and there are typically many conflicting emotions that can include relief. 

 

“I lied/cheated/stole in my past”

What shame tells you this means: “I am a liar, cheater, criminal.”

 

What it actually means: Many people hold shame for very minor mistakes or choices from their past. Barring violent or aggressive actions, most of the time there is a reason for these choices, that once understood, lets in compassion instead of shame. 

 

 

“I _____ to cope”

 

What shame thinks this means: I can’t deal with the stress of my life. 

 

What it actually means: Substances, “nervous habits”, and impulse spending are just some of the behaviors people often feel significant shame for engaging in when they are feeling difficult emotions. If your behaviors are causing you harm or aren’t working to reduce your distress as you hoped, all that means is that they aren’t quite the right option for you. There is never shame in trying to feel better, there are only things that serve you and things that don’t. 

 

“I have intrusive thoughts about ________”

 

What shame tells you this means: “My brain is out of control, I’m disgusting/disturbed for thinking that way”

 

What it actually means: You have a normal brain, working exactly how a normal brain should. Intrusive thoughts are so common, that it’s more uncommon to be someone who hasn’t experienced an intrusive thought. To be frank, I’ve never met someone who hasn’t experienced intrusive thoughts, only people who felt strong emotion after them, and people who brushed them off and forgot about them. Having intrusive thoughts (even ones that feel totally out of character!) says nothing about who you are. If these thoughts are causing you intense distress it is certainly worth discussing with a mental health provider, but even then, there is no shame in experiencing them. 

 

 

 

Life Hacks For When Everything Feels Hard

Life Hacks For When Everything Feels Hard

by | Jun 16, 2022 | 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. 

 

 

 

7 Skills to Try When You Feel “Overwhelmed”

7 Skills to Try When You Feel “Overwhelmed”

by | Oct 29, 2020 | ,

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...

Pride Month: How to Support Someone Coming Out

Pride Month: How to Support Someone Coming Out

by | Jun 8, 2022 | General, Relationships, Teens

June is Pride Month, so let’s take this opportunity to go over some ways you can support the LGBTQ+ folks in your life if they choose to share their experience with you. Your response should vary based on your relationship dynamic, but in general, these are some rules to follow: 

 

Listen and don’t assume: Every person’s experience is different, so be careful not to assume anything about their experience, needs, or preferences based on what you’ve seen other people do or examples in media. If you don’t know what questions to ask, a simple “tell me more about this” or “what has that been like for you” is a good way to signal you are open to more information and that you want to know their experience. 

 

Ask questions, but don’t expect to be educated: Ask questions about their experience, but if you are not familiar with the LGBTQ+ issues or terminology, be prepared to do some research instead of asking satisfying your curiosity at the expense of your loved one. Have questions related to the specifics of laws, family planning, brain chemistry, etc.? There are so many resources online that you can use instead of placing that burden on a singular person.

 

Don’t center the conversation on yourself: Many people respond with a well-meaning, “you could have told me” or “why didn’t you tell me sooner?”, usually intending to confirm to the person that they would have been open and supportive. Unfortunately, this changes the focus of the conversation to the person needing to apologize or manage your relationship instead of sharing their experience. They are telling you now, and that’s all that matters. 

 

Manage your fears and expectations on your own: Many people, especially parents, immediately start to think about the future when someone comes out to them, and this often focuses on safety and future expectations. Well-meaning people will often say that they are “just worried about how the world will treat you”, or that they “hate that this will make your life harder. LGBTQ+ folks are acutely aware of the discrimination they will face and do not need to be reminded of that. Respond to them the way you wish the world would. 

 

Resist the urge to make a “big deal”: While some folks love the idea of a celebration when they come out, most are just looking to know that your feelings toward them are no different than they were before you knew this part of their identity and that you will support them. While some outward demonstrations of support can be appropriate (things like putting up a pride flag, making requested changes to displayed pictures or items personalized with names, or sending care packages), make sure you also engage in the same things, conversations, and activities you used to do before they came out, remember they are still the same person! 

 

Acknowledge your gratitude: Trusting someone with this information is a huge deal, so be sure to communicate your gratitude that they told you, even if was later than you would have wanted or expected. 

 

Respect their privacy: This information is not yours to share unless you have explicit permission from your loved one. It is theirs to tell on their own, how they want to. So if you’re chatting with extended family members or friends, don’t bring it up (even in a positive light!) unless that person has given their consent. There may be reasons they are not wanting to share this information with certain people, and it undermines their trust in you. 

 

Commit to using correct terminology: If you haven’t had much exposure to LGBTQ+ folks or the community, it might feel like you are overwhelmed with new terminology and “rules”. No one will expect you to get it right all the time at first, but they will expect you to be actively learning and trying. Commit to asking what identifiers your loved one uses, and be willing to correct yourself when you make a mistake. If you do mess up, simply correct yourself and move on. Long, belabored apologies are unnecessary and again put the focus on you and your loved one having to manage your emotions. Here is a resource of common terms to get familiar with: https://www.hrc.org/resources/glossary-of-terms 

 

 

 

 

 

Counseling: Hope for Those that Are Suffering

Counseling: Hope for Those that Are Suffering

by | Oct 8, 2018 |

Suffering. It’s the reason most people come to counseling. It comes in varying intensity, duration, and complication.   What’s your brand of suffering? Is it… Anxiety that’s no longer manageable? Sadness that’s stuck around too long? Grief that’s shaken you to...

7 Ways a Counselor Helps Facilitate Change

7 Ways a Counselor Helps Facilitate Change

by | Sep 26, 2018 |

It is a mistake to assume that someone is ready to make a change, just because they tell you they’re thinking about it. Change is more complicated than Nike’s “Just do it!” slogan. Counselors know that lasting change builds over time. Many counselors use a strategy...

Understanding Cognitive Therapy: The Basics

Understanding Cognitive Therapy: The Basics

by | Sep 13, 2018 | ,

Have you ever wondered how your feelings are generated? Do you understand what it is that triggers your emotions? The fact is, there are many different answers to these questions in the field of psychology.  Let’s take a look at just one of those approaches from the...

Be a Better Mental Health Ally: 7 Stigmatizing Phrases and What To Say Instead

Be a Better Mental Health Ally: 7 Stigmatizing Phrases and What To Say Instead

by | Apr 14, 2022 | General, Mental Health, Relationships

Chances are, you’ve either said or heard each of these phrases. While not typically used with ill-intent, imagine for a moment being someone who experiences the mental health challenges described, and how you might interpret these statements. Small, intentional changes to the words we use can have a huge impact on others, so let’s go through some common phrases, why they might be harmful or contribute to stigma, and an easy alternative for each. 

 

  1. I’m so OCD about _____.

 

We all have things we like a particular way, or feel some level of discomfort with if they are not done “properly”. However, OCD is a debilitating disorder that goes way beyond preferences or a bit of discomfort. While some people with OCD have obsessions and compulsions related to cleanliness and organization, there are many different themes, and reducing OCD to fixations on cleanliness dismisses these. 

 

Instead try: It’s really important to me that the kitchen be clean, I feel uncomfortable when it’s messy!

 

  1. Everyone is a little ADD/ADHD.

 

Everyone is forgetful sometimes, struggles to focus on tasks sometimes, and struggles to find motivation sometimes. However, people with ADHD experience symptoms like these (along with many others) every single day, to a level that interferes with their functioning. Again, saying that “we all” have some level of this downplays the challenges people with ADHD face.  

 

Instead try: Wow, I am so forgetful today!

 

  1. They’re so crazy/psycho!

 

People often use these terms to refer to someone displaying erratic or concerning behavior, whether or not it is related to a mental health diagnosis. It’s even used to refer to behavior we just don’t like, or to discredit someone. It is rarely, if ever, used with compassion, and if we are referring to people who are experiencing psychosis, delusions, mania, etc. it’s dismissive of the very real and terrifying experiences these people are going through. 

Instead try: They seem to be struggling to stay connected to reality, I wonder if we can connect them to support?

 

  1. I also experienced ______ and I’m fine!

Trauma affects everyone differently, and we do not get to decide what is traumatic to someone. Research has shown that two people experiencing the same event (car crash, natural disaster, etc.) can have wildly different responses. Your brain’s response does not negate another brain’s different response.

 

Instead try: That sounds like it was terrifying for you, how can I support you?

 

  1. It’s been _____ months/years, you’re not over that yet?

 

Trauma also has no timeline, and isn’t something we “get over”.  With help from tools like therapy, medication, and peer support many people can make incredible strides in healing from what happened to them, but trauma has lasting effects on the brain and nervous system. 

 

This also applies to knowing someone has been managing a mental health diagnosis (OCD, Depression, Anxiety, etc.) long-term. Many people do experience significant improvements to a level where they no longer meet diagnostic criteria or identify previous challenges as a concern, but many people experience chronic mental health challenges that require lifelong management. 

 

Instead try: I know this has been hard, let’s talk about how we continue supporting you. 

 

  1. That person/the weather here is so bipolar!

 

While there are scientific uses for the term bipolar, most people more commonly use this term to casually refer to something/someone that changes rapidly and without warning. Again, speaking this way is dismissive of the intense and terrifying experience of shifting between manic and depressive episodes. 

 

Instead try: The weather changes so quickly here!

 

  1. Kill me/I wanted to die!

 

For people who have experienced suicidal ideation or attempts, hearing other people casually or jokingly say things like this can contribute to the stigma that often stops people from seeking help. If you are experiencing suicidal thoughts (even passive ones!) it’s important to mention them so you can find help, but if you’re trying to find an impactful way to describe frustration, embarrassment, or shame, there are better options. Suicidal thoughts are more prevalent than you might think, and shouldn’t be the punchline in a joke. 

 

 Instead try: That was so embarrassing I wanted to run out of the room!

Now that you’re aware of the potentially harmful effects of these phrases, you might be surprised to notice how often you hear them used. To be a better mental health ally, first start but just noticing when you use them or when they come up for you, then try to consciously replace or correct yourself with something like the alternatives listed. Small changes make a big impact!

 

 

 

Deep Breathing: Why Do It?

Deep Breathing: Why Do It?

by | Jul 27, 2021 |

If you have ever felt frustrated by being told to just "take a deep breath" when you are feeling angry or anxious, you aren't alone. It's difficult to heed this advice when, in the moment, the mind and body are distracted or dysregulated. The adage of "just breathe"...

7 Skills to Try When You Feel “Overwhelmed”

7 Skills to Try When You Feel “Overwhelmed”

by | Oct 29, 2020 | ,

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...

How to Practice Self-Compassion

How to Practice Self-Compassion

by | Nov 18, 2019 |

From a young age, most of us are taught how to be kind, considerate, and compassionate toward others. But rarely are we told to show the same consideration to ourselves. This becomes even more true for individuals brought up in hyper-critical or neglectful homes....

What Is An Extroverted-Introvert – And Are YOU One?

What Is An Extroverted-Introvert – And Are YOU One?

by | Dec 23, 2019 | General

Are you one of those people who has never quite felt like an introvert but are definitely not an extrovert? Have you read descriptions of either personality and thought, “Mmmm, close, but not quite?” If so, you might be what is called an extroverted introvert (EI).

Extroverted introverts, also called “outgoing introverts”, “ambiverts,” or “social introverts” have qualities of both personalities. They are not entirely loners but don’t necessarily enjoy spending time with large groups of people.

Most people are, in fact, somewhere in the middle of the extrovert/introvert spectrum, sharing qualities of both introversion and extroversion. Let’s take a look at some of the characteristics of an extroverted introvert.

You are Sensitive to Your Surroundings

How you feel can be directly linked to your environment. What kind of music is playing, how many people are there, and the overall noise level can affect you greatly. If you’re an EI, you will either feel energized or drained depending on your surroundings.

You Have a Love/Hate Relationship with People in General

There is a part of you that truly enjoys meeting new people and hearing their personal stories. Then there is the other part of you that loathes the idea of spending every second of the day with other people. You like people, but you can only take them in small doses.

You’re Both Outgoing and Introspective

You’ve been known to hold your own in witty small talk and can make a room full of people chuckle. But when alone, you are generally thinking about the meaning of life and other huge topics. You like to have fun, but if you’re honest, you prefer to be left alone to think things through.

You take A While to Warm Up Around Others

You’re more like a cat than a dog. While you can be outgoing and find other’s company enjoyable on occasion, you’re not going to feel comfortable around strangers right off the bat. It takes you awhile to warm up to new people and situations before you are truly comfortable enough to let loose and be yourself.

No One Believes You’re an Introvert

Whenever the topic comes up and you tell your friends and relatives that you’re actually an introvert, no one believes you.

If this sounds like you, welcome to the club. Many artists, writers and other creative types often identify as extroverted introverts so you are in good company!