Category: Coping Skills & Grounding Techniques

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Unlocking Wellness: The Power of Journaling for Mental Health

Benefits of Journaling

Journaling offers many mental health benefits. Whether you prefer typing it out on the computer, the notes app on your phone, or pen and paper, journaling provides an outlet for emotional expression. This form of communication can be a great tool for processing complex emotions, reducing the intensity, and providing an overall sense of relief.

Additionally, journaling serves as a form of stress reduction by enabling individuals to unload worries, fears, and concerns onto paper. Externalizing thoughts can lead to a clearer and more organized mind, ultimately reducing stress and anxiety. Using journaling as a creative outlet can be stress-relieving for some. Self-expression allows individuals to explore their creativity through writing, drawing, or collage. This creative expression promotes relaxation, enjoyment, and a sense of fulfillment.

Journaling facilitates problem-solving by helping individuals identify and process challenges in their lives. By exploring potential solutions, they can gain clarity and perspective, making it easier to develop effective strategies for addressing issues. Organizing worries on paper can provide mental space for more positivity and optimism to see the stressors in a different light.

As a mental health clinician, I recommend journaling to encourage self-reflection. By examining thoughts, behaviors, and patterns over time, individuals can gain valuable insights into their emotions, values, and goals, fostering personal growth and development. Through self-reflection, journaling can promote self-compassion and self-acceptance by validating one’s own feelings and experiences.

Overall, journaling is a powerful tool for enhancing mental health and well-being, offering opportunities for emotional expression, stress reduction, self-reflection, problem-solving, gratitude, validation, and creative expression.

Reflection Questions: SELF-LOVE

  1. What does self-love mean to you personally?
  2. What are some common challenges to practicing self-love? How do you overcome these obstacles?
  3. How has your relationship with yourself evolved over time?
  4. How does self-love impact your relationship with others?
  5. What are some misconceptions about self-love?
  6. Can you share any tips for others who may be struggling with self-love?


Journaling is a versatile and powerful tool for nurturing mental health and well-being. Whether you prefer to jot down your thoughts with pen and paper or type them out on a digital device, the act of journaling offers numerous benefits, including emotional expression, stress reduction, self-reflection, and creative exploration. As we embark on this journey of self-discovery and healing through journaling, I invite you to join me in periodic reflections on self-love and personal growth. Through these reflection questions, we can deepen our understanding of ourselves, cultivate self-compassion, and foster a greater sense of well-being. Together, let’s embrace the transformative power of journaling to unlock our inner wisdom and resilience.

Janel Wetzel
(517) 258-0330
Loving Circle Counseling
800 Hilton Rd, Ste 8
Ferndale, MI 48220
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How to Get Through The Holidays

Let’s be honest for a second. The holiday season isn’t always merry, cheery, and bright for everyone.

The thought of being in a room with parents, siblings, grandparents, cousins-once-removed, that aunt or uncle no one’s really sure how they are connected might feel super overwhelming; and, quite frankly, less than desirable right now. Aunt Susie asking 20 times if you want seconds, dodging political convos at all costs, avoiding the family drama- This requires mental energy and it might even cause serious anxiety and mental health triggers.

It’s okay to not see the “joy” and “magic” during the holidays. It’s okay to be right where you are. I’ve asked some clients of mine to contribute to this post. I asked them, “How are we going to maintain boundaries and manage triggers for the next 30+ days?” I’ve compiled a list of their responses and included them in this post. And, I have to admit, coming for a clinical perspective, these are spot on.

LISTEN TO YOUR BODY

Sure, it’s important to get in as much family time as possible during the holiday season, especially with those out-of-towners. However, it’s also super important to get enough rest. Holidays require days, sometimes even weeks of preparing, cooking, baking, traveling, stress, anxiety, and so much more! Be sure to balance this madness with the proper self-care by snuggling up to watch Hallmark movies, meditating, taking a bubble bath, or simply skipping the umpteenth holiday party to stay home and rest- whatever your body is telling you.

TAKE BREAKS

There is nothing wrong with taking a few minutes to yourself at the holiday party. Walking away from the family chaos into a quiet room or running to the store to get an unneeded/unnecessary extra gallon of milk to regroup and recharge is perfectly acceptable. In fact, it is high encouraged! Listen to the signals your body is giving you. Are you beginning to feel anxious? Irritable? Sad? Be mindful of what’s going on inside and escape to a peaceful place as needed.

IT’S OKAY TO SAY “NO”

I don’t know who needs to hear this, but IT’S OKAY TO SAY “NO.” Saying no to that extra piece of pie Aunt Carol is pushing; saying “no” to a conversation topic; saying “no” to the holiday party if it means over-exhausting yourself; saying “no” to do what is right for you and your family. This is all okay! Setting and maintaining boundaries can be difficult with family members, especially during the holidays. Saying, “I appreciate the invite, however, I will be staying home this year” might be the key to a happy, healthy holiday for you.

ACKNOWLEDGE TRIGGERS

It’s perfectly normal for those with trauma histories to be triggered by the holidays. Seeing family members after years of silence; memories surrounding the season; and feelings that have been buried may come up. If you think this is a possibility, reach out to a therapist! Feeling in control of our emotions and learning ways to manage these triggers will come in handy when faced with these obstacles. It also doesn’t hurt to create a “mental health toolbox “- dorky and cliché, I know, but it totally works! Fill your purse, small bag, or coat pocket with the following small essentials to help ground yourself during moments of charged emotions:

  • Hard candies, preferably something sour, lemon, or peppermint
  • Peppermint gum
  • A nail file
  • A small clove of garlic… just kidding, but something smelly like hand sanitizer!

The point is to fill our “toolbox” with items that engage our senses. This brings us back into our window of tolerance, in touch with our bodies, and acknowledges the present moment. If you are interested in more ways to cope with triggers, check out my other blog post for more tips!

ASK FOR HELP

There’s no surprise the extra stress of the holidays can stir up some holiday blues. Whether you are grieving loved ones who are no longer with us, relationships you wish were different, people you wish were here, and the uncertainty of the future- you are not alone this holiday season. If you notice the impact of the holiday season is starting to overwhelm you, be sure to connect with someone you feel safe with. Ask them to go for a walk, grab a cup of coffee, or just to sit with you so you are not alone.

Remember, this is your holiday season, too. You are worthy and deserving of experiencing your holiday in the mental and physical space that you choose.

Janel Wetzel, LMSW, CTP
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Why Attend Support Groups For Childhood Trauma

Have you ever felt like your trauma has kept you from opening up to others? Fearful of being judged, pitied, or treated differently based on your past life experiences? You’ve learned that not everyone is supportive or accepting of your past so you keep your pain to yourself, hidden from the world. Because of this, you struggle with feeling real emotions, genuine connection with others, and true intimacy.

You are not alone in feeling this way, but there is hope. Imagine being surrounded by loving women who see you for who you are, not what happened to you. They support you, listen to you, and empathize with you in a way like never before because they too experienced unthinkable pain in their childhood.

Support groups can offer this space of peace and empowerment; knowledge and acceptance; validation and support. Survivors can come together to empower one another; share similar experiences; and relate to thoughts and feelings you’ve kept secret for so many years. The many benefits of support groups can be transformative, empowering, and life-altering.

Realize You’re Not Alone

You might not have to read much further after this first reason! Who else loves solidarity?! The ability to connect with others on issues that have developed as a result of our childhood trauma can be transformative in our healing process. Knowing that others have spent time wondering the same thoughts you have and feeling the same emotions you did after all these years is comforting. These are normal, common reactions to childhood trauma… and here’s proof!

Build A Community Of Strong Women

After realizing the members in the group have also experienced similar pain, you are more likely to open up and connect on a deeper level than ever before. This allows us to be seen for who we are and not for what happened to us. You are more than your trauma, and this community recognizes and accepts that.

Learn Helpful Information

Grounding techniques, coping skills, and psychoeducation are incredibly helpful tools to have on our healing journey. What better way to learn these than from people who have found their results effective firsthand. Learn from other resilient women how they manage unwanted emotions, anxiety, and PTSD triggers. Licensed facilitators are there to teach psychoeducation as it relates to your abuse as well. Knowledge is power!

Express Feelings

Wait, what are feelings? We’ve learned after all these years the importance of denying any feelings from coming to the surface. We force them to stay trapped in a small box with multiple padlocks in the back of our mental closets. Not anymore! Support groups have a way of empowering participants to access those feelings and to express them in the comfort of their peers. Remember, you are not alone. Odds are, the feelings you are expressing, your community of strong survivor women you just met can most likely relate in one way or another.

Gain hope

Support groups host participants from all stages of the healing process. Some women have started their journey years ago, while others are just beginning. This is the beauty of a support group. We can learn from our safe and extraordinary group of magical women by seeing and hearing firsthand that life can get be better. There is hope, and they are proof.

What do you have to lose? Not only can you learn from other survivors, but you have a lot to offer as well. You are a survivor. This alone deserves to be shouted from the rooftops. With this title you have joined a club you did not ask to be a part of. However, let’s take the power back and make this club something powerful, influential, and kick-ass. You have been through hell and back. It’s time for you to do something for yourself and for your personal growth.

If you are interested in joining the Survivors Empowerment Group for womxn survivors of childhood sexual abuse, please check out the Support Groups page. You will find more detailed information about the group, as well as the link to register. Once you have completed the Survivors Empowerment Group then you are eligible for the Life After Childhood Sexual Abuse support group for continued support. For further information, contact Janel Wetzel, LMSW.

Sign up for Survivors Empowerment Group
Email Janel for more info
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Grounding Tools For Managing Trauma Triggers

Before a person starts to process their trauma, it is imperative for them to gain a sense of safety and control within their bodies. This can be accomplished by learning and implementing healthy coping skills and grounding techniques. These can be used when the trauma reactions feel unmanageable and our sense of safety feels compromised.

GROUNDING TECHNIQUES

Grounding techniques are strategies used to bring an individual out of a panic attack, PTSD flashback, unwanted memory, stressful emotion, dissociation, or state of anxiety. They help a person come back to the present by bringing attention to their senses and connecting with their body. Certain grounding techniques are proven by scientific evidence to lower blood pressure, manage pain, and reduce overall stress, depression, and fatigue symptoms. In summary, grounding techniques help turn off the “fight, flight, or freeze” section of the brain and help you bring your attention back to the present to realize that you are not in actual danger.

COPING SKILLS

Coping skills are similar to grounding techniques, however, can be used for more long-term coping, while grounding techniques are used in that immediate state of panic. Coping skills are constructive strategies used to manage anxiety and other life stressors. The strategies require adapting the behaviors, thoughts, and emotions to adjust to the new life stressors. We can use coping skills to manage internal conflict, maintain positive mental health and emotional well-being, cope with positive and/or negative life events, and in every day mundane activities.

Coping skills and grounding techniques can be used simultaneously. It’s not too important to note the difference between the two types of strategies. What is important is that you find at least one or two techniques that help you feel safe in your body, lowers your anxiety, and brings you back to your typical emotional baseline.

I’ve included some of my favorite grounding techniques and coping skills in this blog post with descriptions of how to complete each one. Review the 10 strategies below and find which works best for you. Be sure to reach out if you are struggling to find the right fit!

5-4-3-2-1 Technique

This is a great grounding technique that can be used in panic situations, dissociation, or during symptoms of PTSD. Using the 5-4-3-2-1 technique, you will intentionally focus your attention on your surroundings by using each of your 5 senses. The goal is to purposefully notice small details around you that you otherwise would have missed. Ask yourself the following questions:

What are 5 things you can see right now?
– Search the area for items that you can zoom in on such as patterns on the furniture, a butterfly in the tree, or an object tucked into the corner.

What are 4 things you can physically feel?
– Focus your attention on weight, texture, and other tactile qualities. Feel the soft chair on the back of your legs, notice the ring on your finger, or feel the breeze from the fan.

What are 3 things you can hear?
– Do you notice the sound of the air conditioning? Can you hear people talking in the other room? Do you hear the buzz from a fly? Is your dog snoring nearby? Notice any sounds, near or far, that you can hear.

What are 2 things you can smell?
– Pay attention to any smells in the air such as an air freshener, fabric softener, or freshly brewed coffee. If nothing is coming to mind, look around for something that has a scent like a candle or piece of fruit.

What is one thing you can taste?
– Notice the taste you have in your mouth. Is it the minty taste of freshly brushed teeth? The coffee you drank this morning? Carry gum or a piece of candy with you for this step if you would like and pay close attention to their flavors.

Grounding Toolbox

This technique is very similar to the 5-4-3-2-1 technique in that it also uses the senses to refocus your attention on the present. Find a box that can be place in your car, office, bedroom, or wherever you spend time in often. In the box, gather items that will engage your sense of smell, taste, and touch. For scent, try essential oils, incense, coffee beans, scented lotion, or cinnamon sticks. To engage your tastebuds, try licking a lemon, sucking on an atomic fireball or sour warhead, drinking iced cold water, or swishing mouthwash. For touch, try brushing your hair, filing your nails, snuggling with a soft blanket or weighted blanket, placing an icepack on your body, or splashing cold water on your face. Having one from each of the senses or just having one with you in general is a great way to prevent any unwanted emotions.

Body Awareness

There are several ways this technique can be implemented. Here are just a few:

  • Take 5 long, deep breaths through your nose, and exhale through your mouth.
  • March in place by stomping your feet on the ground for several minutes. Pay attention to the sensation in your feet and legs as they make connection to the ground.
  • Reach your hands over your head as long as they will extend. Hold this position for 5 seconds. Relax this stretch, bring your arms to your side, and rest. Notice any sensations that you feel.

Butterfly Hug- EMDR Therapy

This technique is used in EMDR Therapy, and it allows the client to be in charge of the bilateral stimulation. This helps with learning how to self-soothe, reducing anxiety, and helps with grounding. To practice this technique, wrap yourself in a hug with each hand touching the opposite upper arm or shoulder. Then move your hands like the wings of a butterfly by tapping your upper arms/shoulders in an alternating pattern. Take slow, deep, and intentional breaths while observing your thoughts and any sensations in your body. There is no set time limit, however, can last between 1 to 5 minutes.

Belly Breathing

Belly breathing is a great way to practice slow and intentional breathing. Placing one hand on your belly, feel your hand move as you take a deep breath in through your nose while noticing your belly expand. As you exhale through your mouth, imagine your breath as your anxiety being released from the body. When you become stressed, your brain releases cortisol, aka “stress hormones.” Deep breaths lower your heart rate, lets more oxygen enter the blood stream, and combats the cortisol by sending endorphins, aka “feel good hormones,” to the brain, allowing it to relax.

Affirmation Statements

Truthful, positive affirmation statements can be used to challenge the negative and untrue thoughts that seem to be on repeat when we are stressed and/or anxious. How often do we make hurtful comments to ourselves when we are feeling overwhelmed or anxious? Affirmation statements are great to help flip the narrative and remain more neutral or positive. Start by completing the sentence “I Am _____.” It can be “I am…” enough, brave, strong, resilient, a survivor, worthy, safe… whatever word truly resonates with you! Write this sentence on a 3×5 card or on a sticky note and place it in a spot where you see it daily. Each morning, as well as throughout the day, mindfully, intentionally, and lovingly recite this affirmation to yourself.

Meditation

There are six common types of meditation practice: mindfulness meditation, spiritual meditation, focused meditation, movement meditation, mantra meditation, and transcendental meditation. Each type of meditation can significantly reduce anxiety, pain, depression, and health conditions. Whether you are a pro at it or not, it does not matter. There are many tools that can assist you in accomplishing a productive and healthy meditation. My personal favorite tool is the Insight Timer application. This is great to use if you are looking for a restful sleep, insightful talks, or to find peace and calmness.

Walking Outside

The University of Michigan conducted a study that found walking outside in nature has many mental health benefits, such as decreased depression, improved well-being and mental health, positively impacts mood, and lowers perceived stress. While outside, observe your surroundings! Tap into those senses! Even just a 10-minute wall around the block can significantly improve your mood.

Pet an Animal

This is my personal favorite coping skill! The simple act of petting a dog can instantly produce endorphins and reduce anxiety. According to the director of the Center for Human-Animal Bond at Purdue University, it can also lower blood pressure and release a relaxation hormone. This can be an easy and beneficial activity to do when we are feeling emotionally-charged.

Body Scan Mindfulness

This is another form of meditative practice. It involves mindfully scanning your body for any sensations of pain or tension. Body scans are a great way to connect with your body which can help you identify when you are feeling particularly tense or uneasy. Becoming more aware of your body and learning where you hold most of your tension can lead to a healthier mental well-being. To practice, get comfortable by either lying down or sitting in a position that allows you to be fully stretched out. Practice deep, intentional breaths and bring your attention to a particular body part. I typically start at my toes and work my way up towards my head. As you scan your body, be aware of any sensations of pain, tension, discomfort, or anything out of the ordinary. If you notice any tension or discomfort, imagine releasing that sensation from your body and feel it dissipate. It’s perfectly normal for your mind and thoughts to drift away from your body. However, if you catch yourself doing this, simply get your thoughts back on track by refocusing your awareness to your body scanning. Once you’ve completed your body scan, bring your attention back to your physical surroundings. Here is an awesome article that describes the body scan mindfulness in more detail.

These take practice! We must practice them daily so that we instinctively use them when we are in an emotional state. Find what works for you and stick with it.

If you have any questions about the benefits, how to use them, or when to use them, please reach out to me for further clarification. Coping skills and grounding techniques are such an important and pivotal piece of your mental health healing.

Ask A Question
JanelWetzel@bokettocenter.com
517-258-0330
306 S. Washington Ave
Suite 226
Royal Oak, Michigan 48067